Low-carb diets are an effective way to lose weight, and especially lose fat, in a short period of time. There are many low-carb diet plans to choose from depending on your preferences and lifestyle. However, the premise behind all low-carb diets is the same; reducing carbohydrate intake to reduce insulin levels. Insulin is thought to be a fat storing hormone, so by decreasing insulin, it becomes easier to stop storing fat and start burning it for energy.
Atkins Diet
The Atkins diet is probably the most popular diet plan, first released in 1972 by Dr. Robert C. Atkins. This program comprises four phases and starts with the induction phase, limiting carbohydrates to 20 g a day from non-starchy vegetables. This phase does not allow the consumption of grain products, starchy vegetables, fruit nor sugar. The second phase, the ongoing weight loss phase, allows the introduction of an additional 5 g of carbs a day each week until dieters find the right level for ongoing weight loss. When dieters are close to their goal weight, they can move to the third phase, or pre-maintenance phase, which allows the daily reintroduction of 10 g of carbohydrates each week until the right carbohydrate intake to slow down the weight loss is found. Finally, the maintenance phase encourages dieters to stick to the optimal carbohydrate intake found during the third phase to help them maintain their new healthy weight.
Protein Power Diet
The Protein Power is a low-carb diet created by Drs. Michael and Mary Dan Eades that emphasizes an adequate protein intake. The authors recommend consuming 0.6 g of protein per pound of lean body mass. The consumption of fish, chicken, turkey, lean meat, low-fat cheese, egg and tofu is encouraged to reach this target. A carbohydrate intake below 30 g is recommended for weight loss, while 55 g a day is considered appropriate for maintenance.
Zone Diet
The Dr. Sears Zone Diet proposes that the optimal macronutrient ratio should be 40 percent carbohydrates, 30 percent protein and 30 percent fat. Although not as low in carbs as compared to other low-carb diets, people have been successful on it, maybe because it is easier to stick to with the greater flexibility it allows.
South Beach Diet
The South Beach diet was developed by the cardiologist Dr. Arthur Agatston and is divided into three phases. The first one aims at jump-starting weight loss and getting rid of carbohydrate and sugar cravings. Foods allowed during this phase include lean protein, high-fiber veggies and healthy fats. After two weeks, dieters can move to the second phase to continue losing weight steadily. This phase encourages the consumption of limited amounts of whole grains, fruit and starchy vegetables in addition to the foods allowed during the first phase. Finally, the last phase is designed to help dieters maintain their target weight by following the principles of the first phases while allowing occasional treats.
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