Low-carbohydrate diets focus on restricting intake of high-carb foods, like starchy vegetables, fruits and breads, and shift the focus to lean meats and other low-carb foods. Many people find low-carbohydrate diets easier to follow than the general calorie-controlled or low-fat diets, as they tend to feel full for long periods of time. If you enjoy meat, these may be a good choice, as low-carb diets emphasize protein intake. Consult a doctor before beginning a new diet.
South Beach Diet
The South Beach Diet consists of three easy-to-follow phases. All phases have specific guidelines, so there is no guesswork. The South Beach Diet also has a list of foods you can eat during each phase, as well as recipes for breakfast, lunch and dinner that are appropriate for specific phases. The diet aims to minimize the consumption of carbs in the first phase and reintroduce healthy complex carbs in the second and third phases. The company also sells prepackaged ready-to-eat meals and protein bars, for convenience.
Atkins Diet
The Atkins Diet is based on the theory that a low-carbohydrate diet controls insulin and blood sugar levels, which leads to weight loss. It aims re-teach the body to use energy from fat instead of carbs. The food intake of net carbs is limited on the Atkins Diet, with net carbs representing the carbohydrates that increase blood sugar levels. Calculate net carbs by subtracting the number of grams of dietary fiber from the total number of grams of carbohydrates. The diet program consists of four phases: Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance. The Lifetime Maintenance phase is when you discover your Atkins carbohydrate equilibrium, which is the amount of carbohydrates that you can consume while maintaining your desired weight.
Zone Diet
Dr. Barry Sears formulated the Zone Diet, which focuses on healthy foods and stabilizing insulin, eicosanoids and glucagon levels in the body. The diet focuses on controlling carbohydrates and transitioning to carbs that have low glycemic indexes. On the Zone Diet, you have to plan all meals to accommodate the day's schedule and each meal must contain a complex carbohydrate, like vegetables or grains, a healthy fat like olive oil and a low-fat protein like chicken breast or fish. You are encouraged to eat every two hours after a snack or every four to five hours after a meal. The Zone Diet claims the ideal time to eat is when you're not hungry, as this is when insulin levels are stable. The diet consists of three detailed, easy-to-follow stages: Entering the Zone, Eating in the Zone and Living in the Zone.
Warning
Low-carbohydrate diets may encourage you to eat too much saturated fat and cholesterol. You might also be at risk for not obtaining sufficient dietary fiber,which mostly comes from carbohydrates. Ketosis is another risk when drastically limiting your carbohydrate consumption. If your body does not have adequate carbohydrates to properly break down fats, partially broken-down fats or ketones will remain in your body. This can result in excess acid, kidney stones, gout and death.
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