Low Carb Or Low Calorie Diets

If your goal is to lose weight, there is an abundance of weight loss programs, meal plans and diets available from which you can choose. Some of the most popular options include low-fat diets, low-calorie diets and low-carb diets. All of these diets can be effective for weight loss, according to a study published in January 2005 in the "Journal of the American Medical Association." The most important factor in determining the success of a diet is whether you can stick to it in the long-term.

Low-Carb Diets

Low-carb diets restrict carbohydrate-rich foods to promote weight loss. Depending on the low-carb eating plan, carbohydrates can be restricted to between 50 and 150 g a day, while some plans have a stricter approach and limits carbohydrates to less than 20 g a day, at least in the beginning. Foods like grains, including breakfast cereals, bread, granola bars, oatmeal and baked goods, as well as starchy vegetables, like corn and potatoes, need to be avoided. The same goes for sugar-containing foods and beverages, such as soft drinks, fruit juices and desserts. Fruits, nuts, milk and yogurt also contain carbohydrates and need to be consumed with moderation, depending on your carbohydrate allowance. Proponents of low-carb diets say a lower carbohydrate intake helps lower your insulin levels, which facilitates fat burning and weight loss.

Low-Calorie Diets

Following a low-calorie diet gives you a bit more flexibility. Whereas a low-carb diet restricts carbohydrates, a low-calorie diet can restrict calories by cutting down on fat, protein, carbohydrates or a combination of these nutrients. Carbohydrate and protein provide 4 calories per gram, while fat contains 9 calories per gram. Usually, low-calorie diets recommend decreasing your serving sizes to lower your calorie intake and create a calorie deficit that will result in weight loss.

What To Eat

If you have to choose between a low-carb and a low-calorie diet, it is important that you consider the food choices each diet allows. In the case of a low-carb diet, carbohydrates -- starchy or sugar foods and beverages -- are limited. The emphasis is on the consumption of non-starchy vegetables, protein from fish, poultry, meat, eggs and cheese, and fats from butter, cream, oils, bacon, nuts and nut butter. On the other hand, low-calorie diet allows you to eat any food as long as you keep your calorie intake within target. All foods are permitted, as long as you can control your serving sizes.

What To Count

Whether you choose a low-carb or a low-calorie diet, adopting a new diet will require you to do some work and counting, especially at the beginning, to get used to estimating either your carb or your calorie intake. If you choose a low-carb diet, your work will be limited to counting the grams of carbohydrates you eat from carbohydrate-containing foods. Since protein- and fat-rich foods do not provide significant amounts of carbohydrates, your work is limited to carbohydrate-containing foods. In the case of low-calorie diets though, all foods and beverages contain calories, so you will have to be estimating your calorie intake from every bite of foods you take to keep your calorie intake low and be successful with your weight loss.