The low-carbohydrate or "low-carb" diet is an effective weight loss diet, according to a 2008 study published in "The New England Journal of Medicine." The study, conducted by I. Shai and colleagues at the Ben-Gurion University of the Negev, randomly assigned 322 obese people to either a reduced-calorie, low-fat diet, a reduced-calorie Mediterranean diet or a low-carbohydrate diet. The two-year study revealed the group that followed the low-carbohydrate diet had the greatest average weight loss--about 10 pounds. The low-carb diet limits your consumption of foods high in carbohydrates, such as bread, fruits and starchy vegetables. Instead, your intake should consist primarily of meats, non-starchy vegetables and fats.
Meats
Because meats are carbohydrate-free, they can be consumed liberally on the low-carb diet. Although not all low-carb diets restrict the type of meat you can consume, choose leaner cuts of meat to limit your intake of saturated fat, such as chicken, turkey, Cornish hens, herring, salmon, tuna, sardines, trout, flounder, lamb chops, clams, crab meat, oysters, shrimp, beef eye of round, pork tenderloin and veal. Certain cuts of beef and pork contain higher amounts of saturated fat, such as prime rib, pork shoulder roast and bacon; therefore, intake should be limited.
Cheese
You can eat cheese on a low-carb diet; however, you may need to control the amount. Each serving of cheese contains about 1 g of carbohydrate. Like some meats, cheese can also be a source of saturated fat. Choose low-fat varieties to limit your intake. Good choices include blue cheese, feta, cheddar, goat cheese, cream cheese, Gouda, mozzarella and Swiss.
Eggs
Eggs are a staple for breakfast on the Atkins diet, because they provide all of your essential amino acids, making them a complete source of protein without any carbohydrates. Eggs can be prepared in a number of different ways on the low-carb diet, including scrambled, poached, hard-cooked, fried or made into an omelet.
Non-Starchy Vegetables
Non-Starchy vegetables make up a large portion of your carbohydrate intake, especially during the initial phase of most low-carb diets. Each 1 cup serving of a non-starchy vegetable contains 0 g to 5 g of carbohydrates. Try alfalfa sprouts, bok choy, celery, cucumbers, escarole, mushrooms, peppers, romaine lettuce, artichokes, broccoli, cauliflower, spinach, raw tomatoes, turnips, onions, zucchini and eggplant.
Fats
Fats and oils do not contain carbohydrates. To limit saturated fat intake, choose oils and margarine over butter. Heart-healthy fats allowed on a low-carb diet include olive oil, vegetable oil, safflower oil, canola oil and margarine.
Beverages
Beverages allowed on a low-carb diet include water, club soda, broth, diet soda, decaffeinated coffee and tea, sugar-free flavored seltzers and herbal teas.
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