Low-carb diets are based on the premise that eating too many carbohydrates can boost insulin levels and lead to elevated hunger and weight gain, according to University of Maryland Medical Center. But a variety of low-carb diets are out there, one a bit different from the next. If you're not sure whether you should start a low-carb diet, understanding how they function and differ will help you get a broader perspective.
Phases
Many popular low-carb diets guide dieters through a series of phases, starting with a very low carbohydrate allowance for rapid initial weight loss and gradually building to a greater carbohydrate allowance. The Atkins Diet, for example, has a two-week induction phase. Similarly, the first phases of the South Beach Diet and the Anne Collins Low-Carb Diet last two weeks. Whereas Atkins and South Beach have a second phase for ongoing weight loss, followed by long-term maintenance phases, Anne Collins simply has one final two-week phase, and dieters may repeat the diet or try another for continued results, according to the EveryDiet website.
Carbohydrate Limitations
Low-carb diet limitations vary, but most diets typically don't allow more than 150 g of carbohydrates per day. The Atkins Diet, for example, allows for 20 g or fewer carbohydrates each day in the first phase and eventually allows up to 60 g per day for ongoing weight loss, according to University of Maryland Medical Center. South Beach allows about 20 g a day during the initial phase and then typically allows 65 to 90 g per day in the second phase. Anne Collins allows an average of 30 g each day in the first 14 days and then allows an average of 55 g each day in the second half of the diet.
Menu
Because of carbohydrate limitations, low-carb diets focus mostly on protein and fat sources, such as meat and eggs. Some low-carb diets fully exclude grains, sweets, fruits and vegetables, while others allow dieters to eat some nonstarchy vegetables. Looser low-carb diets allow an even greater variety of fruits, vegetables and whole grains. Another important facet of a low-carb diet is its restrictions -- or lack thereof -- on fats. The South Beach Diet, for example, emphasizes healthy fats, such as vegetable oils and fatty fish. At one time the Atkins Diet didn't place limitations on the types or amounts of fat, but it was eventually revamped and limited saturated fat to 20 percent of calories, according to University of Maryland Medical Center.
Risks and Decisions
Talk to your doctor if you're interested in following a low-carb diet, particularly if you are pregnant or if you have high cholesterol, heart disease, diabetes or kidney stones, recommends the American Academy of Family Physicians. He can help you decide if a low-carb diet may help you and, if so, which diet would be the safest. Some low-carb diets can be high in cholesterol and saturated fat, which may increase your risk of health problems, such as cancer and heart disease. Strict low-carb diets may reduce your allowance of fruits, whole grains and vegetables to the point where you don't take in enough fiber, which may lead to gastrointestinal issues such as constipation. Additionally, a diet that is low in carbohydrates and high in fats and proteins may lead to a condition called ketosis, which can cause symptoms such as dizziness and nausea from incomplete breakdown of fat.
References
- MayoClinic.com: Low-Carb Diet: Could It Help You Lose Weight?
- Center for Young Women's Health: Low-Carb Diet Facts
- University of Maryland Medical Center: Low-Carb Diets: The Right Way to Go?
- EveryDiet: Low Carb Diets
- American Academy of Family Physicians: Nutrition for Weight Loss: Is a Low-Carb Diet Right for Me?
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