Whether you do Atkins, South Beach or Protein Power, low-carb diets focus on a few basic principles. Most require you to limit carbs to around 20 or 30 g a day during the weight-loss phase, then slowly reintroduce carbohydrates until your weight loss stabilizes. These diets also encourage quality protein and fats, plenty of fiber and optimal levels of vitamins and minerals. Based on these principles, you can custom design a low-carb diet.
Protein
Focus every low-carb meal and snack on high-quality protein. A 2008 study in the "American Journal of Clinical Nutrition" showed protein keeps you satiated and lean, and helps you burn more calories. Protein signals a hormone called cholecystokinin, or CCK, that lets your brain know it's full. You don't need to weigh or measure protein on a low-carb diet. Simply eat until you're satisfied, but not stuffed.
Whole, unprocessed foods, which are the mainstay of a low-carb diet, offer abundant protein. Three large eggs, for instance, contain 21 g. Lean meats likewise provide protein to keep you satiated throughout the day. You might find protein-based meals so filling that you don't need to snack. But if you do, nuts and unsweetened yogurt make excellent protein-rich choices.
Good Fats
Dietary fat comes in three types: saturated, monounsaturated and polyunsaturated. Without fat, you won't absorb important nutrients like vitamins D and E.
Low-carb staples like chicken and almonds contain high amounts of monounsaturated fat. A 2001 study in the journal "Diabetologia" concluded consuming more monounsaturated fat improves insulin sensitivity, which helps you lose weight and prevents type 2 diabetes.
Wild-caught salmon and other fish offer abundant omega-3 fatty acids, a type of polyunsaturated fat that reduces your risk of everything from heart disease to diabetes. Eggs, another low-carb mainstay, contain a perfect balance of all three fats. Always eat the yolk.
You don't need to count fat grams on a low-carb diet, and the only type you should avoid is trans fat, often found in margarine, baked goods and processed foods.
Fiber
Aim for 35 g of fiber in a low-carb diet. Among its many benefits, fiber keeps you full longer and reduces post-meal insulin response so you store less fat.
Your fiber quota adds up quickly with the right low-carb foods. Two cups of spinach, for instance, provides 9 g. Add a cup of broccoli for another 5 g. One ounce of almonds provides 4 g. For dessert, a cup of raspberries gives you 8 g.
Flaxseed also boosts your fiber count. Mix 2 tbsp. into your protein shake or cottage cheese. In addition to 4 g of fiber, you get omega-3s and 3 g of protein.
Optimal Nutrients
Low-carb foods provide abundant nutrients, but no diet is perfect. Think of a good multivitamin-mineral as your insurance policy: it covers the gaps you might not get in your food.
A 2010 study in the "Journal of the International Society of Sports Nutrition" concluded that six nutrients, including vitamins D and E and the mineral chromium, proved consistently low in four popular diet plans, including Atkins and South Beach.
A multi ensures you have optimal levels of these and other important nutrients. Find one that offers 400 IU of vitamin D, 50 IU of vitamin E and 400 mcg of chromium. Also make sure you get at least 400 mg of magnesium. Potassium can help relieve the cramping you might encounter when you begin a low-carb diet.
References
- "The American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; D. Paddon-Jones et al.; May 2008
- "Diabetologia"; Substituting Dietary Saturated for Monounsaturated Fat Impairs Insulin Sensitivity in Healthy Men and Women: The KANWU Study; B. Vessby et al.; March 2001
- "Journal of the International Society of Sports Nutrition"; Prevalence of Micronutrient Deficiency in Popular Diet Plans; Jayson B. Calton; June 2010
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