Low-carbohydrate, or low-carb, diets are among the most popular for weight loss. Consuming too many carbs increases insulin levels that lead to overeating and obesity. Carbs are harder for the body to process, leading to an increase of fat storage.
Allowable foods vary for different diets, but in general a low-carb diet allows meat, poultry, eggs, fish and some vegetables. Most low-carb diets limit or exclude grains, breads, beans, fruits, sweets, pastas and starchy vegetables.
Atkins Diet
The Atkins Diet, one of the first low-carb diets created, has become one of the most popular. "Time Magazine" called it "The most popular diet program." The diet outlines four phases, starting with the most restrictive phase to optimize weight loss, then later re-introducing carbs as long as weight loss continues.
Phase 1 is restriction induction and lasts for at least two weeks. This phase allows only 20 g of carbohydrates. Starchy vegetables, fruits, grains and bread are off-limits.The dieter eats mostly protein foods, such as meats, fish, poultry, and eggs. During phase 2, the ongoing weight loss phase, fibrous vegetables can be added in, while maintaining weight loss. Phases 3 and 4 are maintenance phases that allow additional forms of carbs as long as they support continued weight loss.
Ketogenic Diet
The Ketogenic Diet allows almost no carbs, but is higher in fat and protein. This diet causes the body to go into a state of ketosis, allowing ketones to supply energy instead of glucose. A major difference between the Ketogenic Diet and Atkins is that the carb intake can be slowly increased in Atkins, whereas the Ketogenic Diet encourages continued avoidance of carbs.
It is an effective diet for weight loss and a quick way to burn fat and build more muscle. On the flip side, carb deprivation can cause significant fatigue in the first few weeks. This diet should be followed carefully.
Carbohydrates Addicts
Carbohydrates Addicts assumes that many overweight individuals are addicted to carbs. The diet restricts carbs from two meals, then allows the third meal to have about 1/3 carbs. Allowable carbs need to be chosen from a list. Meals should be high in protein and have fibrous vegetables. This diet is similar to the others in this article in that it limits carbs, yet may more manageable for someone that has a hard time eliminating carbs completely.
How the Rich Get Thin Diet
The How the Rich Get Thin Diet is low in carbs and high in protein and calcium. Processed foods are restricted. The diet is outlined in three phases. The first is very high in protein and low in carbs, the second is high in quality protein and dairy products, and the third allows re-introducing some carbs as long as weight loss is maintained. This diet is unique to some of the others in that dairy consumption plays a larger role.
No Grain Diet
The No Grain Diet restricts all carbs, including grains, potato, and sugar. The diet is based on the concept that a diet high in carbs increases insulin production and causes hunger. The diet is outlined in three phases. The first phase lasts three days and requires no carb intake and eating every two hours. The second phase is similar to phase one, except now three meals and two snacks should be eaten. An exercise regime is also encouraged. In the third phase some healthy carbs can be added back in as long as weight loss continues. This diet is most similar to the Atkins and Ketogenic diets.
New York Diet
The New York Diet restricts alcohol, coffee, bread, sugar, fruit and dairy. A semblance of a crash diet, the New York Diet, combined with exercise, should result in 14 pounds lost in two weeks, claims David Kirsch founder of the diet. The diet is an 8-week program with counting calories to ensure no more than 900 calories are consumed each day. The first two weeks are very strict, then carbs can slowly be reintroduced. This diet is unique in that it restricts alcohol and coffee.
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