A low-carb weight loss diets limit carbohydrates (carbs), such as those found in grains, starchy vegetables and fruit. They focus on foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying limits on the type and amount of carbs you can eat. The most popular low-carb and high-fat weight loss diets include the following:
Most Popular Low-Carb Weight Loss Diets:
- Atkins Diet: This diet focuses on drastically reducing carbohydrate intake, particularly in the initial stages, and allows for unlimited protein and fat. The diet has three variations (Atkins 20, Atkins 40, and Atkins 100) that differ in their net carb limits.
- Ketogenic (Keto) Diet: Similar to Atkins, keto emphasizes very low carbohydrate intake to force the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. It restricts grains, legumes, fruits, starchy vegetables, and dairy, while encouraging healthy fats and non-starchy vegetables.
Other Popular Low-Carb Weight Loss Diets:
- Paleo Diet: This diet mimics the eating patterns of our hunter-gatherer ancestors, emphasizing lean proteins, fruits, vegetables, and nuts, while restricting grains, dairy, and processed foods.
- Dukan Diet: This low-carb diet, developed by nutritionist Dr. Pierre Dukan, involves high-protein and low-carb consumption, with four phases to gradually reduce and maintain carb intake – two weight loss phases and two maintenance phases.
- Intermittent Fasting: This approach cycles between periods of eating and voluntary fasting, potentially leading to weight loss and other health benefits.
- Vegan Diet: This diet restricts all animal products, including meat, dairy, and eggs, for ethical, environmental, or health reasons.
- DASH Diet: This diet, designed to lower blood pressure, emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting sodium intake.
- WeightWatchers: This program focuses on healthy eating habits and portion control, with a points system to track food choices.
- Noom: This program uses a combination of psychology and nutrition to help users make sustainable lifestyle changes.
- South Beach Diet: This diet is lower in carbs than some other low-carb plans, but it doesn’t involve strict carb counting. It focuses on balancing good carbohydrates, healthy fats, and lean protein, allowing whole grains, fruits, vegetables, lean meats, and healthy oils.
- Whole30: This diet eliminates most sources of dietary carbohydrates, such as refined grains and sugars, but does allow for some sources of carb, such as potatoes.
- Mayo Clinic Diet: This diet focuses on sustainable lifestyle changes, including eating more fruits and vegetables, moving your body, and breaking unhealthy habits.
Foods Not Allowed or Strictly Limited on Low-Carb Diets
On low-carb diets, you should limit or avoid high-carb foods like grains, starchy vegetables, sugary drinks, and processed foods to maintain ketosis. Here’s a more detailed list:
Foods to Avoid:
- Grains: Bread, pasta, rice, cereals, and other refined grains.
- Starchy Vegetables: Potatoes, sweet potatoes, corn, peas, and yams.
- Sugary Foods and Drinks: Candy, sodas, juice, sweetened beverages, and desserts.
- Certain Fruits: Bananas, grapes, mangoes, and other fruits high in sugar.
- Legumes and Beans: These can be high in carbohydrates.
- Processed Foods: Many processed foods contain hidden sugars and refined carbohydrates.
- High-Carb Condiments and Sauces: Some sauces and condiments can be high in sugar and carbohydrates.
- Alcoholic Drinks: Many alcoholic beverages are high in carbohydrates.
- Trans and Hydrogenated Fats: These are generally unhealthy and should be avoided.
Where the name keto came from? What is ketosis?
A ketogenic diet is a high-fat, very-low-carbohydrate diet that aims to induce ketosis, making ketones the primary fuel source for the body, including the brain.
Normally, your body needs carbohydrates from the food you eat to form glucose – the body’s main energy source. Your body stores glucose in a form of glycogen primarily in your liver and muscles.
Low-carb weight loss diets, especially the keto diet, drastically limits carbohydrate intake, forcing the body to burn fat for energy instead of carbohydrates. This leads to the liver producing ketones, which then serve as an alternative energy source for the body, including the brain. This metabolic shift from glucose to ketone fuel is called ketosis.
Why low-carb weight loss diets do more harm than good?
Although more research is needed, scientists now agree that low-carb diets, especially very restrictive ones like the keto diet, can pose health risks like nutrient deficiencies, kidney problems, potentially increased risk of heart disease, and more. Today, more and more health experts express concerns about the potential risks associated with low carb and high fat intake, including increased risk of heart disease and some cancers.
Here’s a detailed look at the potential health risks associated with low-carb weight loss diets:
Ketoacidosis
Extremely high ketone levels, as seen in diabetic ketoacidosis, can be life-threatening and require immediate medical attention.
What You Lose Is Water Weight
A sudden lack of carbs also wipes out the glycogen from your muscles. Glycogen helps your body retain water. So, it’s mostly water weight at first. By the way, your youthful and glow look depends on the hydration level of your body meaning that you may look older than your age.
While low-carb and high-fat (LCHF) diets, including keto diets, can lead to initial weight loss, research suggests that they are no more effective than standard weight-loss diets in the long term.
Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than low-fat diets. But most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren’t good. When you start eating carbs again, the water weight comes right back.
You Might Feel Unhappy
The brain relies on glucose for energy, and a sudden shift to ketones can affect cognitive function and mood. When you sharply cut healthy carbs that send sugar to the brain, your state of mind goes out of balance. You might feel grumpy, grouchy, and unhappy. It specially applies to people on a keto diet which is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.
Some studies found that over time people had less serotonin in their brains than those who were on low-fat diets. Healthy serotonin levels help guard against anxiety and depression. The precursor of serotonin is the essential amino acid L-tryptophan, which is primarily found in protein-rich foods like meat, poultry, fish, dairy, nuts, seeds, and legumes.
Also, you may feel foggy as your body tries to keep up normal blood sugar levels. It might be hard to sleep at first. You might feel very tired, which will make your brain feel even fuzzier for a while.
“Keto Flu”
The body’s initial adaptation to ketosis (breaking down fat for energy) can cause symptoms like fatigue, headache, nausea, and dizziness.
Electrolyte Imbalance
Low-carb diets can lead to fluctuations in electrolytes, potentially causing dehydration and other issues. You may lose some salt along with the carbs you cut out that can affect you electrolyte balance.
Digestive Issues
Constipation can occur due to reduced fiber intake.
Nutrient Deficiencies
Restricting carbohydrates can lead to deficiencies in essential vitamins, minerals, and fiber, especially if the diet isn’t carefully planned.
Kidney Problems
High-protein, low-carb diets can strain the kidneys, potentially increasing the risk of kidney stones and other issues.
Heart Disease Risk
Some studies suggest a potential link between high-protein, low-carb diets and an increased risk of heart disease and heart failure.
Osteoporosis
Low-carb diets can lead to increased calcium excretion, increasing the risk of osteoporosis.
Increased Risk of Death
Some studies suggest that very low-carb diets may be associated with an increased risk of death from any cause, including cardiovascular disease and cancer.
Metabolic Issues
Low-carb diets can disrupt the body’s metabolism, potentially leading to insulin resistance and other metabolic problems.
Important Considerations
Here are some very important considerations you have to keep in mide.
Consult with Your Doctor
Before starting any low-carb diet, it’s crucial to consult with a doctor or registered dietitian to ensure it’s safe and appropriate for your individual needs and health conditions.
Focus on Quality
If choosing a low-carb diet, prioritize whole, unprocessed foods and ensure adequate intake of essential nutrients.
Listen to Your Body and Focus on Overall Health
Pay attention to how your body responds to the diet and make adjustments as needed, under the guidance of a healthcare professional. Weight loss is just one aspect of overall health. It’s important to focus on a balanced and sustainable approach to eating and exercise.
