There is no universally accepted medical definition of a low-carb diet, yet it has become one of the most popular diets among fitness enthusiasts and health freaks.
Essentially, a low-carb diet reduces carbohydrates in your daily meal plan. However, according to Kelly, it may include 50-100 grams of carbohydrates daily. Anything below the number is a very low-carbohydrate diet, or “ketogenic diet.” In contrast, a moderate-carb diet is between 100-200 grams of carbohydrates.
Potential Benefits of a Low-Carb Diet
Low-carb diet plans have more benefits beyond the general aim of weight loss, as this dietary plan has proven to be useful for obese women and people that generally suffer from metabolic issues. As a result, these latter groups enjoy better sleep, mental clarity, and increased satiety.
Franziska Spritzler, RD, a low-carb dietician, has further indicated that when you begin to reduce your carbohydrates, they directly affect your blood and insulin levels as they reduce as well. This also helps the weight loss program for people with type 2 diabetes.
You can also see some of the benefits of low-carb diets almost immediately. For example, studies conducted in prior years have noted that people who ate three low-carb meals reduced their insulin resistance by more than 30% compared to those who consumed meals with a higher amount of carbohydrates. Additional research also noted that within one month, insulin resistance could be improved with the use of a low-carb diet. In light of the above benefits, we must list the various low-carb diets that one can engage in.
Types of Low-Carb Diets to Try Out
These low-carb diets include:
- Keto Diet: First, keto diet plans are one of the most popular and strictest low-carb diets. It demands that you eat less than 50g of carbs daily while increasing your fat intake. With this type of diet, you eat a moderate amount of protein.
- Traditional Low-Carb: This low-carb diet involves about 50 to 100g of carbs daily. Many people start with this low-carb diet before embarking on the keto diet because it is less restrictive than keto while simultaneously delivering exemplary results for your body.
- Atkins Diet: Additionally, the Atkins Diet is a four-phased type of low-carb, beginning with low-carb consumption before graduating to dietary plans that involve more carbohydrate-rich foods. This plan is highly preferable due to its structured program.
- Dukan Diet: This diet includes a four-phased plan with two weight loss meal plans and two maintenance plans. The first phase usually includes high-protein foods, while the second includes eating more vegetables. The third plan allows leniency, with two “celebration” meals per week, while the fourth deals with weight stability.
- Paleo Diet: Finally, the paleo diet removes grains from your diet. However, this does not directly imply that such a dietary plan is low in carbs, but you can still follow it in such a manner to ensure good results.