Low-carb diets decrease or severely restrict carbohydrates. According to a study published in the "Journal of the International Society of Sports Nutrition" in 2004, they work by inducing ketosis, a process in which the body burns fat for energy. Some popular low-carb diets include the Atkins Diet and South Beach Diet. It is important to consult your medical doctor before beginning a low-carb diet, or any weight loss plan, as there are risks involved in following any specialized diet.
Grains
In phase I and II of both the Atkins and South Beach diets, all grains are strictly prohibited. This includes food such as rice, pasta, bread, cereals, oatmeal, crackers and all baked goods. Additionally, avoid meats or other foods which are breaded or batter-dipped, such as fried chicken, fried seafood and chicken-fried steak. If you are really trying to reduce carbohydrates as much as possible, it is important to read labels on all packaged items. Although high in protein, some prepared meats, such as luncheon meat, sausage, hot dogs and canned meats, may contain significant amounts of carbs in the form of sugar and grain fillers. It should be noted here that grains are an important source of dietary fiber. Consider taking fiber supplements and drinking extra water during this diet.
Fruits
In general, fruits are not permitted in the first phase of a low-carb diet plan. Fruits contain natural sugars and are high in carbohydrates. Especially avoid sweet fruits, such as apricots, bananas, apples, peaches, pears, plums, prunes, pineapple, mango and papaya. All dried fruits, including raisins and dates, should also be eliminated for the duration of the diet. By phase two of the Atkins diet, however, some fruits are permitted. These include blueberries, strawberries, raspberries, cantaloupe and honeydew melons. Fruits are an important source of several essential nutrients, including vitamins A, C and some B vitamins. Eliminating fruit from the diet for extended periods of time may result in a vitamin deficiency. Talk to your doctor about adding supplements to your diet while following a low-carb plan.
Vegetables
Most vegetables are permitted on a low-carb diet. However, many starchy vegetables contain carbohydrates and should be avoided, at least during phases one and two. Some examples of high-carb veggies are potatoes, yams, peas, artichokes, squash, pumpkin, tomatoes and all legumes or dried beans. Some nuts are also higher in carbohydrates and should only be consumed in limited quantities. Approved veggies include lettuce, spinach, broccoli, asparagus, cauliflower, celery, cucumbers and zucchini. Mushrooms are also acceptable. Fresh vegetables are high in both fiber and essential nutrients. The USDA recommends 2 1/2 to 3 cups of vegetables each day.
Beverages
Mistakes are easily made during low-carb diets by consuming beverages that are high in sugar. Some drinks that are off limits are alcohol, fruit and vegetable juices, flavored fruit drinks, smoothies, sugar-sweetened coffee and tea, and regular soda. Some drinks which are marked lite or low-calorie may still contain carbohydrates, so, again read labels. Instead, choose unsweetened options. Enjoy water and herbal teas freely. As low-carb diet plans have a diuretic effect, you may want to consume slightly more than the generally-accepted recommendation of eight 8-oz. glasses per day.
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