The main premise of a low-carb diet is to increase protein intake, from eggs, meats, fish and cheese, and decrease carbohydrate intake, from breads, rice, potatoes, sweets, some fruits and vegetables. Reducing your sugar intake is also a must on a low-carb diet. The resulting lowered blood sugar levels allow fat to be used before carbohydrates, which may lead to fast weight loss. As with all diets, consult your physician first.
Atkins Diet
The Atkins Diet claims that by consuming proteins and fats for energy, you burn your body's fat supplies and maintain a healthy level of insulin in your blood. By keeping your carb intake low, you reduce your cravings for sweets and starch. This is done during four phases, which gradually increase the grams of carbs you eat while still losing or maintaining weight. A 2007 study cited by the "Stanford University News" stated that after 12 months on the Atkins diet, 77 women had lower triglyceride levels, increased high-density lipoprotein -- good cholesterol, and lowered blood pressure and body mass index, than when they began the diet.
South Beach Diet
The South Beach Diet is similar to the Atkins in that it is based on weight loss through the control of the number of grams of carbs you eat each day. This program has three phases: Phase 1 gives you a two-week kick-start to your weight loss; Phase 2 gradually allows more carbs while still losing weight; and Phase 3 is a maintenance period where you maintain your goal weight.
Scarsdale Diet
The Scarsdale Diet is a very low calorie, low-carb diet that you follow for 14 days at a time. The typical calorie consumption is between 650 and 1,000 calories per day. The nutrient ratio is almost half protein, a little over 33 percent carbs and the rest in fats. The diet is strict with three daily meal plans you must follow exactly, with no snacking. After two weeks, you go off the diet and resume two weeks later.
Choosing a Low-Carb Diet
When choosing a low-carb diet, look for one that allows you to include healthy proteins and heart-healthy fats, advises the Mayo Clinic. Look for diets that do not severely limit whole grain foods, whole fruits and vegetables. Also beware that low carb does not mean low calorie. And with all diet plans, incorporate exercise into your daily routine. Always check with your doctor before starting out on any diet.
References
- University of Maryland Medical Center; Low-Carb Diets: The Right Way to Go?; April 2007
- Atkins: How and Why Atkins Works
- "Stanford University News"; Diet Study Tips Scales Toward Atkins Low-Carb Plan; Sarah C.P. Williams; March 2007
- South Beach Diet: How The South Beach Diet Works
- Diet.com; Scarsdale Diet; Rebecca J. Frey
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