The 8 Most Popular Ways to Do a Low-Carb Diet
The low carb diet has been popular for decades.
They used to be very controversial, but have recently gained widespread acceptance.
Low-carbohydrate diets result in greater weight loss than low-fat diets.
These improve numerous health markers such as blood triglycerides, HDL (good) cholesterol, blood sugar, and blood pressure.
However, there are many different types of these foods.
Here are 8 popular ways to go on a low-carb diet.
1. A simple low-carb diet
There is no specific definition of a normal low-carbohydrate diet.
It is simply known as a low-carb or controlled-carb diet.
This type of diet is low in carbohydrates and high in protein compared to a typical Western diet. It usually highlights meat, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats.
In other words, like carbohydrates, potatoes, sugary drinks, and high-sugar junk foods, you should cut back on foods high in carbohydrates.
The recommended daily carbohydrate intake depends on your goals and preferences. A common rubric can be anything:
100-150 g. This range is for weight maintenance or frequent high-intensity exercise. This leaves room for lots of fruits and even starchy foods like potatoes.
50-100 g. This range has room for a large number of vegetables and fruits intended for slow and steady weight loss or weight maintenance.
Below 50 grams. This leads to rapid weight loss. Eat plenty of vegetables, but limit the amount of fruit in the berry below the glycemic index (GI).
Summary
Your normal low carbohydrate diet is much lower in carbohydrates and more protein than a regular diet. The recommended carbohydrate intake depends on individual goals and preferences.
2. Ketogenic diet
The ketogenic diet is a very low-carb, high-fat diet.
The goal of the ketogenic diet is to keep carbohydrates so low that your body enters a metabolic state called ketosis.
In this condition, your insulin levels plummet and your body releases large amounts of fatty acids from your fat stores.
Many of these fatty acids are transferred to the liver, which converts them to ketones. Ketones are water-soluble molecules that can cross the blood-brain barrier and provide your brain with energy.
Then instead of consuming carbohydrates, your brain begins to rely heavily on ketones. Your body can make a small amount of glucose needed by your brain through a process called gluconeogenesis.
Some versions of this diet even prohibit protein intake because too much protein can reduce the amount of ketones you produce.
While traditionally used to treat drug-resistant epilepsy in children, the Keto diet can also be beneficial for other neurological disorders and metabolic problems such as type 2 diabetes.
It has also become popular for fat loss, even among some bodybuilders, because it is a very effective way to lose fat and has a tendency to reduce appetite.
A ketogenic diet includes foods rich in protein and fat. Carbohydrates are generally less than 50 and are sometimes limited to 20-30 grams per day.
A common ketogenic diet is known as a standard ketogenic diet (SKD).
But there are other variations that strategically add carbohydrates:
Targeted Ketogenic Diet (TKD). In this version, add small amounts of carbohydrates around workouts.
Cyclical ketogenic diet (CKD). These types of people have been eating a ketogenic diet most days, but have switched to a high carbohydrate diet for 1-2 days a week.
Summary
The ketogenic (keto) diet involves cutting down enough carbohydrates to induce a metabolic condition called ketosis. It is a very strong diet to lose fat and can protect against various diseases.
3. Low carb, high fat (LCHF)
LCHF stands for "low carb, high fat." It's a fairly standard low-carb diet, but with more emphasis on whole, unprocessed foods.
It is mainly concentrated in meats, fish and seafood, eggs, healthy fats, vegetables, dairy products, nuts, and berries.
The recommended carbohydrate intake on this diet can be 20 to 100 grams per day.
Summary
The LCHF diet is a very low carbohydrate diet that focuses on mostly whole and unprocessed foods.
4. Low carb diet
The Paleo Diet is currently one of the most popular forms of food in the world. It encourages the adoption of national foods that were available in the Paleolithic era before the agrarian and industrial revolutions.
According to the supporters of Paleo, going back to the diet of your prehistoric ancestors should improve health because it is humanely assumed that they take such foods and consume such foods.
Several small studies show that a Paleo diet can reduce weight, lower blood sugar and improve risk factors for heart disease.
A Paleo diet is not low carb by definition, but it stays in practice.
Highlights meat, fish, seafood, eggs, vegetables, fruits, tubers, nuts and seeds. A strict paleo diet also eliminates processed foods, added sugar, grains, fruits and dairy.
There are a few more popular versions like the initial plan and the perfect healthy diet. All of these are much lower in carbohydrates than a typical Western diet.
Summary
The Paleo diet involves eating unprocessed foods that were probably available to your Paleolithic ancestors. While it’s not strictly low carb, it can be modified to fit that lifestyle.
5. The Atkins Diet
The most popular low carb eating plan of the Atkins diet. It involves cutting out all carbohydrate-rich foods while eating as much protein and fat as you can.
The diet is divided into four steps:
Step 1: fetching. 20 grams of fewer carbohydrates should be eaten daily for 2 weeks.
Step 2: balance. Slowly add more nuts, low carb vegetables, and fruits.
Step 3: Fine adjustment ment When you get closer to your weight target, add more sugar until you lose weight.
Step 4: Maintenance Your body can tolerate as many healthy carbohydrates as it should if you can't lose your own weight.
The Atkins Diet was originally made giant but current research indicates that it is safe and effective if the amount of fiber intake is adequate. This diet is still popular today.
Summary
The Atkins Diet has been popular for over 40 years. This is a 4 phase low carb diet that allows you to get plenty of fat and protein.
6. Eco-Atkins
An eco-Atkins diet is basically a vegan version of the Atkins diet.
Includes plant foods and ingredients that contain high amounts of protein and/or fats such as gluten, soy, nuts, and vegetable oils.
About 25% of your calories come from carbohydrates, 30% from protein and 45% from fat.
As such, it is higher in carbohydrates than the normal Atkin diet, but much lower than a normal Vision diet.
A six-month study found that an eco-Atkin diet leads to greater improvements in weight loss and heart disease risk factors than a high-carbohydrate vegetarian diet.
Summary
The Eco-Atkins Diet is a vegan version of the Atkins Diet. While it is high in carbohydrates than the normal Atkins diet, it is low in sugar compared to most vegetarian and vegetarian diets.
7. Zero carbohydrates
Some people like to eliminate all sugars from their diet.
This is called a zero-carbohydrate diet and usually includes animal-derived foods.
People who eat a non-carbohydrate diet eat meat, fish, eggs and butter and animal fats like lard. Some of these add salt and spices.
There are no recent studies that show that a zero-carbohydrate diet is safe. There has been only one case study since 1930, where two people ate nothing but meat and limbs for a year, but appeared to be in good health.
A no-carbohydrate diet lacks some important nutrients such as vitamin C and fiber. For this reason, it is not usually recommended.
Summary
Some people follow a no-carbohydrate diet that eliminates all plant foods. No quality studies have been done on this type of eating and it is generally discouraged.
8. Low-carbohydrate Mediterranean diet
Mediterranean food is very popular, especially among health professionals.
It is based on the foods of the Mediterranean countries of the early 20th century.
Studies show that this diet can help prevent heart disease, breast cancer, and type 2 diabetes.
One type of low-carb Mediterranean food is made after your nominal diet, but high-sugar foods like whole grains limit the national diet.
In contrast to the regular low-carbohydrate diet, it emphasizes more extra virgin olive oil instead of red meat, more fatty fish, and fat like butter.
The low-carb Mediterranean diet may be better at preventing heart disease than other low-carb diets, although this needs to be confirmed by research.
Summary
A low-carbohydrate Mediterranean diet is similar to a regular low-carbohydrate diet. However, this includes more fish and extra virgin olive oil.
Bottom line
If you are trying a low-carb diet, choose a plan that is right for your lifestyle, food choices, and personal health goals.
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