Many of the low-carb diet plans on the market can help you lose weight. The principle behind low-carb diets is that by lowering your carbohydrate intake, your insulin levels will be lower, which will help the body stop storing fat and start burning it for energy. Some low-carb diets are a bit more aggressive, encouraging a very low-carbohydrate intake, at least in the beginning, to jumpstart the weight loss process by inducing ketosis.
Ketosis
Critics of low-carb diets often claim that they can be dangerous because of their ketogenic effect. However, the dietary ketosis observed in low-carb dieters should not be confused with the dangerous ketoacidosis that can sometimes affect people with type 1 diabetes. Ketosis is an absolutely normal metabolic pathway for the body that happens because of the ketone bodies produced as a result of burning fat for energy, instead of carbohydrates. Ketosis is actually a good sign for low-carb dieters because it indicates that stored fat is being utilized for energy, which leads to fat loss.
South Beach Diet
Developed by cardiologist Dr. Arthur Agatston, the South Beach diet comprises three consecutive phases. The first phase is ketogenic and excludes almost all sources of carbohydrates, with the exception of nonstarchy high-fiber vegetables. The second phase slowly allows the reintroduction of more carbohydrates back into the diet. If your carb intake during this phase stays below 50 g a day, you are likely to continue to experience ketosis. However, with carbohydrate intake above 50 g a day, the ketogenic effect may be reduced, although it usually does not prevent fat burning in most people.
Protein Power
The first phase of the Protein Power diet, by Drs. Michael and Mary Dan Eades, recommends the consumption of 30 g of carbohydrates a day, which is definitely within the ketogenic range. During this period, dieters are advised to include sufficient amounts of protein from lean meat, poultry, fish, eggs, low-fat cheeses and tofu. The subsequent maintenance phase recommends 55 g of carbohydrates a day, which may or may not be considered a ketogenic diet, depending on the individual.
Atkins Diet
The first few months on the Atkins diet induce ketosis to kick-start fat loss and eliminate cravings. The first phase of this program developed by Dr. Robert C. Atkins recommends 20 g of carbohydrates a day. Carb intake is slowly increased by 5 g a day every week during the second phase until the optimal intake for steady weight loss is found. This amount can vary among dieters, ranging from 25 to 60 g a day, or even more for some individuals. During the third and fourth phase, this carbohydrate target is increased by 10 g a day, one week at a time, until the carbohydrate target that allows weight maintenance is found. Again, because this target may vary among individuals, the pre-maintenance and maintenance phases of the Atkins diet may or may not be ketogenic.
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