A low carb diet plan is one that limits the consumption of carbohydrates and sugar. Common sources of carbohydrates include grains, fruits, vegetables, and legumes. Carbohydrates are a body’s main source of energy so limiting their intake leads to the body using stored fat for energy. This is how you end up losing weight on a low carb diet.
It is widely accepted that low carb diets are the best method for weight loss and keeping the weight off. Doctors also recommend low carb diets for the treatment of diseases such as type 2 diabetes and obesity. There are various low carb diet plans and they vary according to the number of carbohydrates allowed as well as the ratio of fats to proteins. Read on to discover the best low carb diet plan for you.
A ketogenic diet is a low carb diet that is higher in fat than most other diets. Carbohydrate intake is limited to 20g or less which puts the dieters’ body into ketosis. Ketosis is a state whereby body fat and dietary fat is burned to produce energy. Because the diet is high in fat and protein one remains full for longer periods and there are no spikes in blood sugar.
The ketogenic diet is the most effective low carb diet plan as long as you stick it. While this diet is great for most people, it is not suitable for diabetics on insulin, those taking high blood pressure medication and breastfeeding women. Some people also find it expensive due to the higher amount of good quality foods that must be purchased. You may also need keto strips to test if you are in ketosis and this adds to the expense.
The Atkins diet is the original low carb diet plan. When it first came out in 1972 it was quite controversial as it encouraged eating a lot of fatty foods in order to lose weight. However, the last 20 years have shown the wisdom behind its recommendations. This diet also works on the premise that eating more proteins and fats and fewer carbs help your body burn up stored fat for energy. Additionally, this diet plan keeps you fuller longer.
The advantage of the Atkins diet is that it has four phases that help you transition back into a normal diet without gaining weight. Initially, you start off with less than 20g of carbohydrates per day and slowly add back different types of carbohydrates in each phase. In the last stage, you can eat as many healthy carbs as your body can handle without gaining weight.
Typical Low Carb Diet Plan
A typical low carb diet involves a diet that is generally high in proteins and fats but low in carbohydrates. It is more a way of life than a diet. Following a typical low carb diet limits your carbohydrate consumption to below 150 grams per day in order to maintain one’s weight. If you aim to lose weight you can reduce your carb intake to less than 100g a day for moderate weight loss and less than 50 grams a day for quick weight loss. This diet plan is ideal because it can be easily maintained.
The above are a few of the most popular low carb diet plans. The best diet plan for you is one that you can maintain. That is a diet that becomes a permanent way of eating rather than a momentary plan.