Low-Carb Diets That Work

If you are interested in following a low-carb diet, there are many options to choose from. Your lifestyle or personal food preferences will determine which diet is the best option for you. Most low-carb diets work well in terms of lowering your body fat as long as you are able to follow the diet. Adherence is the most important factor in determining the success of any type of diet, as shown in a study published in January 2005 in the "Journal of the American Medical Association."

Atkins Diet

The Atkins diet is one of the first low-carb eating plans promoted to the American population. It is divided into four phases, each suggesting a different level of carbohydrate intake. For example, the initial phase recommends consuming less than 20 g of carbohydrates a day, almost exclusively from nonstarchy vegetables, to jump-start your weight loss and eliminate carb cravings. During the second, third and fourth phases, carbohydrates are slowly introduced back into the diet until the amount that allows dieters to lose weight steadily and then maintain the desired weight is found.

Paleo Diet

The Paleo diet, or Paleolithic diet, is based on foods your ancestor hunter-gatherers evolved eating. Although it is not necessarily a low-carb diet, it encourages limiting your carb intake if you have the objective of losing body fat. Processed foods, grains (especially gluten-containing grains), legumes, dairy and sugar are eliminated on the Paleo diet. The main foods consumed on a Paleo diet include seasonal fruits and vegetables, protein from wild-caught fish, free-range fowl and their eggs and grass-fed meat, as well as fats from coconut oil, olive oil, avocado and occasional nuts. The carbohydrate intake of a low-carb diet can vary from less than 50 g to about 150 g a day, depending on your physical activity level.

South Beach Diet

The South Beach diet is divided into three phases. The first phase is the strictest in terms of carbohydrate restriction, but it lasts only two weeks to kick-start your weight lost and eliminates cravings for starchy and sweet foods. During this phase, you will be encouraged to eat lean sources of protein, nonstarchy vegetables and healthy fats. During the second phase, you will gradually introduce healthy carbs back into your diet to allow you to lose weight at a steady pace. Finally, the last phase is the maintenance phase, which allows you more flexibility by allowing occasional carbohydrate indulgences.

Zone Diet

The Zone diet could be defined as a moderate carbohydrate diet, as it contains more carbohydrates than most low-carb diets but significantly less than what is consumed on a standard American diet. The Zone diet suggests that the perfect ratio for optimal health and body composition is to get 40 percent of your calories from carbohydrates, 30 percent from protein and the remaining 30 percent from fat. Carbohydrates on this plan are mainly provided by whole grains, legumes and whole fruits, while sugar and refined grains are avoided.