Low-Carb Diet Examples

Low-carbohydrate diets are based on the theory that high-carbohydrate consumption will raise insulin and blood-sugar levels, MayoClinic.com explains. If your insulin levels are high, they will prevent fat breakdown in your body by using sugar as energy. If you limit your carbohydrate intake, your body will begin to use fat as energy, rather than storing it. Low-carb diets generally encourage you to consume good fats so that your body doesn't feel deprived and begins to store protein and any other calories as fat. Talk with your doctor before vastly lowering your carbohydrate intake, as their are risks involved, such as ketosis.

South Beach Diet

The South Beach Diet is divided into three phases focused on good fats and protein, while limiting carbohydrate consumption. During the first two weeks and phase one of the diet, you're encouraged to reduce your carbohydrate intake to approximately 20 g per day. This is considerably less than the 225 g to 325 g a day recommendation by the Institute of Medicine. You gradually work in more carbohydrates during the second and third phases. By the third phase, you should reach a balance between how many carbohydrates are right for you per day while maintaining your desired weight. If you begin to gain any weight back, the diet suggests to start over from phase one.

Atkins Diet

The Atkins diet was designed by Dr. Robert C. Atkins as a lifetime nutritional program. The diet consists of four phases. The first phase is called the induction phase . Like the South Beach diet, you're supposed to vastly restrict the amount of carbohydrates that you consume per day to just 10 percent of your daily calories. You're not allowed to derive this 10 percent from carbohydrates such as bread, starchy vegetables or nuts. During the second phase, called ongoing weight loss, you begin to add back in some nutrient-rich carbs, like cheese, berries and nuts. When you reach the third phase or pre-maintenance, you deliberately slow-down your weight loss and add in about 10 more grams of carbs a week to reach a balance of carbohydrates and maintaining your goal weight. You move into the fourth and final phase, lifetime maintenance, when you've reached your desired weight and you continue this way of eating for life to maintain your weight.

Protein Power Diet

The Protein Power Diet begins with the intervention phase. Like South Beach and Atkins, you reduce your carbohydrate intake to 7 g to 10 g per meal or 20 g to 40 g per day. You're supposed to derive your carbohydrate calories from foods like berries, melons and seeds. You move to the second phase, transition, when you're very close to your goal weight and raise your carbohydrate intake to approximately 50 g a day. When you have reached your goal weight, you begin the last phase, maintenance, in which you increase your carbohydrate intake anywhere from 70 g to 130 g per day.