Low-carb diets are popular among men because they don't require you to count calories or eat lots of vegetables, or "rabbit food." Low-carb diet plans restrict carbohydrates and, instead, focus on proteins and fats. Low-carb dieters report rapid weight loss, increased feelings of satiation and reduced appetite. Men following a low-carb diet may not have to measure each portion, but they should still follow nutritionally sound principles to ensure healthy weight loss.
Features
Carbohydrates, fats and protein are the three macronutrients that make up the human diet. While the recommendation from the U.S. Department of Agriculture and the Food and Drug Administration is to obtain between 50 and 70 percent of your daily calories from carbohydrates, a low-carb diet restricts this to less than 40 percent. Some diets, such as the first part of the Atkins plan, call for less than 25 percent of calories to come from carbohydrates. Men will find it easy, as they do not have to count every carb gram, and instead simply must avoid carbohydrates such as breads, grains and most fruits.
Benefits
Men like low-carb diets because they are easy to follow and allow them to still eat many of their favorite foods. As pointed out in an editorial in a 2005 issue of the "American Journal of Clinical Nutrition," diets high in protein (and subsequently low in carbs) have been proven in a number of studies to satiate people more than other low-calorie weight loss plans. Low-carb diets tend to be lower in calories because you eliminate most foods that are calorie-dense and high in sugar. Eating fewer refined products can lead to more stable insulin and blood sugar levels, which reduces cravings and promotes weight loss. Higher protein diets induce ketosis---a situation in which the body turns to fat stores for energy because of the depletion of carbohydrate stores.
Expert Insight
Although once thought dangerous, the medical community and nutritionists are coming around to accept low-carb diets. The Institute of Medicine's dietary guidelines now validate the inclusion of more protein in the diet than previously recommended---up to 35 percent of daily calories for healthy adults. Institutions such as the American Heart Association still warn against following low-carb diets because they fear people will consume too much saturated fat, which is found in full fat dairy and other animal products. Men are at particular risk of developing chronic conditions such as heart disease, high blood pressure and high cholesterol from a high intake of saturated fat.
Types of Food
Low-carb diets ask you to avoid refined carbohydrates and many even ban fruits and vegetables. The focus is on eggs, meat, fish, poultry and dairy. Low carbohydrate vegetables such as lettuce, spinach and broccoli may be enjoyed, and some low-carb diets allow small servings of whole grains such as brown rice. In general, calories and fats are not a concern---it is the carbs you avoid. To address the problem of overconsuming saturated fats, men should select lean protein sources whenever possible. Options such as skinless, white-meat poultry; bison; extra-lean ground beef; and egg whites contain little saturated fat, but still offer the benefits of no carbs. Sometimes, men interpret eating low-carb as gorging on burgers (sans bun) and wrapping cold cuts in squares of American cheese. Although this is technically low-carb eating, it is just the type of diet that the American Heart Association warns against. Limit consumption of cheese, fatty beef and pork products, and butter.
Caution
There have been no conclusive, long-term studies on the effects of following a low-carb diet. Eating too much protein may stress internal organs over time. The lack of fiber in the diet often causes constipation and, often in men, hemorrhoids. Men may tire of the limitations of the diet over time, and as a result, go back to eating carbohydrates only to find the weight return. Prevent the yo-yo effect by varying protein sources and including small servings of healthy carbs daily.
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