Low carb diets: an overview

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A low carb diet is all about reducing your intake of dietary carbohydrates, commonly found in foods like bread, pasta, and sugar. The goal? Encourage your body to tap into stored fat for energy through a process known as ketosis, where fat becomes the primary fuel source.

History

The roots of low carb diets trace back to the 19th century when they were initially employed for weight loss and diabetes management. Fast forward to the 1960s and 1970s, Dr. Robert Atkins took center stage with “Dr. Atkins’ Diet Revolution,” propelling the low carb diet into the limelight. Despite facing skepticism, it gained a devoted following. In the 1990s, “Protein Power” by Drs. Michael and Mary Dan Eades reignited the trend, emphasizing health improvements along with weight loss.

Types of low carb diets

Many diets follow a low carb dietary plan, with different variations and implementations. Here are some popular examples of low carb diets:

Ketogenic diet: This is a very low carb, high fat diet that is designed to cause the body to enter a state of ketosis, in which it burns fat for energy instead of carbohydrates. The ketogenic diet typically involves consuming less than 50 grams of carbs per day.
Atkins diet: This is a low carb, high protein diet that involves four phases: induction, ongoing weight loss, pre-maintenance, and lifetime maintenance. The induction phase is the most restrictive, allowing for only 20 grams of carbs per day.
South Beach diet: This is a lower carb, higher protein diet that is divided into three phases: phase 1 (two weeks), phase 2 (ongoing weight loss), and phase 3 (maintenance). Phase 1 is the most restrictive, allowing for a daily carbohydrate intake of around 50-80 grams.
Paleo diet: This diet is based on the idea of eating like our prehistoric ancestors, and emphasizes whole, unprocessed foods. While the paleo diet is not specifically a low carb diet, it does generally involve limiting intake of grains, legumes, and processed foods, which are sources of carbohydrates.

Benefits of low carb

Low carbohydrate diets are often used for weight loss and may have a number of other potential health benefits:

Weight loss: Low carbohydrate diets can lead to weight loss, especially in the short term. This may be due in part to the fact that low carbohydrate diets can reduce appetite and increase feelings of fullness.
Improved blood sugar control: Low carbohydrate diets may help improve blood sugar control in people with diabetes or pre-diabetes. This may be because low carbohydrate diets can help lower blood sugar levels and improve insulin sensitivity.
Improved cholesterol levels: Low carbohydrate diets may lead to improvements in cholesterol levels, including lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol.
Reduced risk of heart disease: Some studies have suggested that low carbohydrate diets may reduce the risk of heart disease by improving blood pressure, cholesterol levels, and other risk factors.
Reduced risk of certain types of cancer: Some studies have suggested that low carbohydrate diets may reduce the risk of certain types of cancer, such as breast and colon cancer. This may be because low carbohydrate diets may lower levels of insulin and insulin-like growth factor (IGF-1), which are believed to play a role in the development of some types of cancer.
Improved gut health: Low carbohydrate diets may improve gut health by increasing the production of short-chain fatty acids, which are produced when the beneficial bacteria in the gut ferment dietary fiber. Short-chain fatty acids have been shown to have a number of health benefits, including improving gut barrier function and reducing inflammation.
Improved skin health: Some people report improved acne on low carbohydrate diets, possibly due to the fact that low carbohydrate diets may reduce inflammation and improve blood sugar control.

For weight loss

Low carb diets, such as the ketogenic diet and the Atkins diet, are popular for weight loss. Research has found that low carb diets can be effective for weight loss in the short-term, and may lead to greater reductions in body weight and body fat compared to low-fat diets. Some researched benefits for weight loss include:

Reduced appetite: Low-carb diets can lead to reductions in appetite, which can help with weight loss.
Increased fat burning: Low-carb diets can lead to an increase in the use of fat for fuel, which can lead to greater fat loss.
Improved insulin sensitivity: Low-carb diets can lead to improvements in insulin sensitivity, which can help with weight loss and prevent diabetes.
Increased protein intake: Low-carb diets often include a higher protein intake, which can help to preserve muscle mass while losing fat.

However, the effectiveness of low-carb diets in the long term is less clear. Some studies have found that low-carb diets may be less effective than low-fat diets in the long-term, and that people on low-carb diets tend to regain weight over time.

It’s important to note that long-term weight loss success is not just about the macronutrient composition of the diet but also about other factors such as calorie restriction, adherence, and physical activity.

Risks of low carb

While low carbohydrate diets may have some potential health benefits, they may also be associated with certain risks:

Nutrient deficiencies: Low carbohydrate diets may be lacking in certain nutrients, such as fiber, that are found in high carbohydrate foods. This can lead to deficiencies in important nutrients that are important for overall health.
Increased risk of heart disease: Some research suggests that certain low carbohydrate diets may increase the risk of heart disease, particularly when they are high in saturated fats.
Increased risk of kidney damage: Low carbohydrate diets that are too high in protein may put additional strain on the kidneys and increase the risk of kidney damage.
Reduced physical performance: Low carbohydrate diets may reduce the body’s ability to perform at a high level during intense physical activity, such as exercise.

Although many of these risks are mostly extrapolated and is unlikely to occur in healthy adults, it’s important to speak with a healthcare provider or registered dietitian to determine if it is appropriate for your individual needs and health status.

Foods to have

Here is a list of some common types of foods that are often allowed on low carbohydrate diets:

Meat: This includes beef, pork, chicken, and other types of meat.
Fish and seafood: This includes salmon, tuna, shrimp, and other types of fish and seafood.
Eggs: These can be eaten cooked in a variety of ways, such as scrambled, fried, or hard-boiled.
Non-starchy vegetables: This includes vegetables such as leafy greens, broccoli, cauliflower, and zucchini.
Nuts and seeds: This includes almonds, walnuts, chia seeds, and other types of nuts and seeds.
Low carbohydrate dairy products: This includes cheese, heavy cream, and unsweetened yogurt.
Fats and oils: These include plant oils like olive oil and coconut oil, which are also a good source of healthy fats, and can be included in moderation on a low carbohydrate diet.

Some fruits

Some low carbohydrate diets allow for limited consumption of certain types of fruit, while others may restrict fruit intake more strictly. Here is a list of some common types of fruit that may be allowed on a low carbohydrate diet:

Berries: Many types of berries, including strawberries, raspberries, and blueberries, are lower in carbohydrates than other types of fruit.
Avocado: This is a high-fat, low carbohydrate fruit that can be a good source of healthy fats on a low carbohydrate diet.
Lemon and lime: These citrus fruits are low in carbohydrates and can be used to add flavor to foods and beverages on a low carbohydrate diet.
Olives: These are a good source of healthy fats and can be included in moderation on a low carbohydrate diet.
Tomatoes: Fresh tomatoes can be a good source of lycopene and other nutrients on a low carbohydrate diet. It’s also considered a fruit by botanists, which is why it’s here. Tomato pastes or sauces are typically not allowed on low carb diets.

Carb alternatives

Although wheat and grain based foods are typically restricted on low carb diets, some common carb alternatives have sprung up. Here is a list of some common pasta alternatives that may be allowed on a low carbohydrate diet:

Zucchini noodles: These can be made using a spiralizer or julienne peeler and can be used in place of traditional pasta noodles in many dishes.
Spaghetti squash: This can be baked and then shredded to create strands that resemble spaghetti noodles.
Cauliflower rice: This can be made by grating or processing cauliflower florets into small rice-like pieces and can be used as a substitute for grains such as rice or pasta.
Lettuce wraps: Large lettuce leaves, such as romaine or iceberg, can be used as a wrap for fillings in place of traditional pasta or grain-based wraps.
Shiritaki noodles: These are made from the konjac yam and are very low in carbohydrates.
Kelp noodles: These are made from kelp, a type of seaweed, and are very low in carbohydrates.

Alternative sweeteners

There are several alternative sweeteners that may be allowed on low carbohydrate diets. These sweeteners are often used as a replacement for sugar to reduce the carbohydrate content of foods and beverages. Some common alternative sweeteners that may be allowed on a low carbohydrate diet include:

Stevia: This is a natural sweetener that is derived from the stevia plant and is much sweeter than sugar. It has a minimal effect on blood sugar levels and is generally considered safe to consume.
Erythritol: This is a sugar alcohol that is found naturally in some fruits, but is often produced commercially from corn. It is about 70% as sweet as sugar and has a minimal effect on blood sugar levels.
Xylitol: This is a sugar alcohol that is found naturally in some fruits and vegetables, as well as in the fibers of certain trees. It is about as sweet as sugar and has a minimal effect on blood sugar levels.
Monk fruit sweetener: This is a natural sweetener that is derived from the monk fruit and is much sweeter than sugar. It has a minimal effect on blood sugar levels and is generally considered safe.
Allulose: This is a naturally occurring sugar found in small amounts in certain foods, such as figs and raisins. It has a low glycemic index and does not raise blood sugar levels.

Foods to avoid

Low carbohydrate diets typically involve limiting or avoiding certain types of foods that are high in carbohydrates. It’s important to note that the foods that are avoided are not all bad, and some are considered as part of a healthy diet. Here is a list of some common foods that are often avoided or limited on low carbohydrate diets:

Grains: This includes foods made with wheat, oats, rice, and other grains. This includes bread, pasta, cereals, and baked goods such as cakes, cookies, and pastries.
Cereals: Many cereals, especially those that are sweetened or made with grains such as oats or wheat, may be high in carbohydrates.
Starchy vegetables: This includes potatoes, sweet potatoes, and other root vegetables.
Legumes: This includes beans, lentils, and other legumes.
Fruits: While some low carbohydrate diets allow for limited consumption of certain types of fruits, many restrict the intake of high carbohydrate fruits such as bananas, mangoes, and pineapples. This includes dried fruits and fruit juices.
Sugar and sugary foods: This includes table sugar, honey, and other sweeteners, as well as processed foods that contain added sugar, such as sweetened beverages, candy, and baked goods.
Candy and other sweets: This includes chocolate, candy bars, and other sweets that are high in added sugars.
Alcohol: Some low carbohydrate diets restrict the consumption of alcohol, especially sweet mixed drinks and beers, which can be high in sugars.
Noodles and pasta: This includes traditional wheat-based noodles and pasta, as well as noodles made from other grains such as rice or quinoa.
Pastries and baked goods: This includes muffins, bagels, croissants, and other baked goods that are made with flour and sugar.
Breaded and battered foods: This includes fried foods such as chicken fingers, mozzarella sticks, and onion rings, which are often breaded or battered and may be high in carbohydrates.
Certain snack foods: This includes chips, crackers, granola bars, and other snack foods that are made with grains and/or added sugars.
Certain processed meats: Some processed meats, such as sausage and flavored bacon, may be bulked out with starch or heavily flavoured in sugary sauces, and may be high in added sugars and other carbohydrates.
Sauces and condiments: Many sauces and condiments, such as ketchup, BBQ sauce, and sweet and sour sauce, contain added sugars or starch, and may be high in carbohydrates.
Frozen meals and convenience foods: Many frozen meals and convenience foods, such as frozen pizzas and microwaveable dinners, contain added sugars and other carbohydrates.
Sweetened beverages: This includes soda, fruit juice (including freshly juiced fruits and certain veggies), and other sweetened beverages that contain added sugars.
Energy bars and sports drinks: Many energy bars and sports drinks contain added sugars and may be high in carbohydrates.

Some diary

Some low carbohydrate diets may restrict the consumption of higher carbohydrate dairy products, such as:

Sweetened yogurt: Many types of sweetened yogurt are high in added sugars and carbohydrates.
Flavored milk: Many types of flavored milk, such as chocolate milk and strawberry milk, are high in added sugars and carbohydrates.
Ice cream: Many types of ice cream are high in added sugars and carbohydrates.
Sweetened cheese: Some types of cheese, such as cream cheese, may be sweetened with added sugars and may be high in carbohydrates.

Some vegetables

Although many vegetables are allowed on low carb diets, stricter low carb diets restrict or limit certain vegetables, particularly starchy vegetables. This includes potatoes, sweet potatoes, and other root vegetables. But other possible examples include:

Squash
Corn
Peas
Carrots
Beets
Parsnips
Turnips

Some nuts and seeds

Although nuts and seeds are often encouraged on low carb diets, stricter low carb diets restrict or limit carbohydrate-heavy nuts and seeds, such as:

Anything coated in sugar or candied
Cashews
Pistachios
Pine nuts
Sunflower seeds

Example 7 day dietary plan

Here is an example of a 7-day dietary plan that follows a general low carb diet:

Day 1:

Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Grilled chicken salad with mixed greens and a vinaigrette dressing
Dinner: Baked salmon with roasted asparagus

Day 2:

Breakfast: Avocado and eggs on toasted low-carb bread
Lunch: Cauliflower rice stir-fry with vegetables and chicken
Dinner: Grilled sirloin steak with roasted broccoli

Day 3:

Breakfast: Chia seed pudding with almond milk and berries
Lunch: Grilled chicken or turkey with roasted bell peppers and zucchini
Dinner: Shrimp alfredo with zucchini noodles

Day 4:

Breakfast: Low-carb protein shake with almond milk and berries
Lunch: Grilled chicken or turkey wrap with lettuce, cheese, and salsa
Dinner: Baked chicken breast with roasted vegetables

Day 5:

Breakfast: Omelette with cheese, mushrooms, and onions
Lunch: Grilled salmon with mixed greens and a vinaigrette dressing
Dinner: Pork chops with roasted cauliflower and carrots

Day 6:

Breakfast: Greek yogurt with berries and almonds
Lunch: Grilled chicken or turkey with roasted eggplant and tomatoes
Dinner: Beef stir-fry with vegetables and a low-carb sauce

Day 7:

Breakfast: Low-carb protein pancake with syrup
Lunch: Grilled shrimp or scallops with mixed greens and a vinaigrette dressing
Dinner: Baked pork tenderloin with roasted Brussels sprouts