Low-carb diets have been around for a while, with the likes of Atkins and keto being some of the most popular diets. However, there is no strict definition of what constitutes a low-carb diet. While some studies define it as consuming 100 grams or fewer carbohydrates daily, others have stricter definitions, with a maximum intake of 40-60 grams per day. Generally, a low-carb diet may include 50 to 100 grams of carbohydrates per day, with anything under 100-150 grams per day being considered low carb.

Characteristics and Values of a Low-Carb Diet

A low-carb diet typically involves eating 50-100g of carbohydrates per day

A low-carb diet typically involves eating between 50 and 100 grams of carbohydrates per day. This is a general guideline, and the specific number of carbs allowed will vary depending on the individual's needs and goals. For example, those following a very-low-carb diet, such as the ketogenic diet, typically consume fewer than 50 grams of carbs per day. On the other hand, a moderate-carb diet usually consists of 100 to 200 grams of carbohydrates daily.

It is important to note that there is no universally accepted definition of a "low-carb" diet. While most trials and studies define it as consuming 100 grams or fewer carbohydrates daily, some have stricter definitions, with an upper limit of 40 to 60 grams per day.

When considering a low-carb diet, it is crucial to consult a healthcare professional to ensure it is safe and appropriate for your specific needs. Additionally, it is important to focus on whole, unprocessed foods that are high in fiber, protein, vitamins, and minerals. This includes non-starchy vegetables, lean protein sources, low-carb fruits, healthy fats, and dairy.

By reducing carbohydrate intake and replacing those calories with protein and fat, a low-carb diet can offer various potential benefits. These include weight loss, improved blood sugar control, and hormonal balance, especially for individuals with obesity or metabolic health challenges. However, it is important to note that research on the long-term effects of low-carb diets is limited, and there may be potential risks associated with this dietary approach for certain individuals.

Very low-carb diets consist of less than 50g of carbs per day

Very low-carb diets are defined by a daily carbohydrate intake of less than 50 grams. This is a more restrictive approach than traditional low-carb diets, which typically allow for 50 to 100 grams of carbohydrates per day.

The ketogenic diet is an example of a very low-carb diet, as it requires a significant reduction in carbs and a high-fat intake. To reach ketosis, a state where the body uses fat for fuel instead of carbohydrates, most people will need to consume fewer than 50 grams of carbs per day.

On a very low-carb diet, your food choices are limited, and you will need to focus on vegetables and small amounts of berries to meet your carbohydrate allowance. Meats, fish, eggs, and non-starchy vegetables are also recommended food choices.

It is important to note that very low-carb diets may not be suitable for everyone. For example, pregnant or nursing women, individuals with kidney disease, and those with a history of eating disorders should approach these diets with caution. Additionally, very low-carb diets may not be sustainable in the long term, and there is limited research on their effectiveness beyond six months.

Before starting a very low-carb diet, it is recommended to consult a healthcare professional to ensure it is safe and appropriate for your individual needs and health status.

A keto diet is an extreme low-carb diet, with a maximum of 15g of carbs per day

A keto diet is an extreme form of a low-carb diet, with a maximum of just 15 grams of carbohydrates allowed per day. This is a very strict limit, with some sources suggesting a range of 20 to 50 grams per day for a very low-carb diet.

The keto diet is a popular approach to weight loss and is designed to push the body into a state of ketosis, where fat is burned for fuel instead of carbohydrates. This means that the body's usual source of fuel, carbohydrates, is restricted, and replaced with fat.

To achieve ketosis, the body needs to have a very low intake of carbohydrates, and this is why the keto diet is so restrictive. Most people will need to consume fewer than 50 grams of carbs per day to reach this state, and some sources suggest that the limit is even lower, at 15 grams per day.

The keto diet is not just about restricting carbohydrates, it is also about increasing the consumption of healthy fats. This can include foods such as fatty cuts of meat, butter, olive oil, and nuts.

It is important to note that a keto diet may not be suitable for everyone and should be approached with caution. It can be risky for certain groups, such as those who are pregnant or nursing, and those with a history of eating disorders. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

Furthermore, a keto diet may not be sustainable in the long term. Some research suggests that while a keto diet may lead to weight loss in the short term, these benefits may shrink or disappear after a year. It is also important to be mindful of nutritional deficiencies and other potential health risks associated with a low-carb diet.

A low-carb diet may aid weight loss, blood sugar control, and hormonal balance

A low-carb diet is one that restricts the number of carbohydrates you consume. Carbohydrates break down into simple sugars in the body, which are then converted into glucose (blood sugar) through metabolic processes. As blood glucose levels rise, the body secretes the hormone insulin to stabilise blood sugar. Insulin does this by removing glucose from the bloodstream and facilitating its storage in the body.

Weight Loss

Low-carb diets are often associated with weight loss. This is because, as mentioned, when the body has high insulin levels, weight gain is more likely since one of the main functions of insulin is fat storage. Therefore, a low-carb diet can help to keep insulin levels low, aiding weight loss.

Blood Sugar Control

Low-carb diets are also beneficial for people with insulin resistance or type 2 diabetes, helping them to keep their blood sugar levels stable and stay healthy. This is because, as previously explained, carbohydrates have a direct impact on blood glucose levels. By reducing carb intake, people with insulin resistance or type 2 diabetes can manage their blood sugar levels more effectively.

Hormonal Balance

However, while low-carb diets can be beneficial for some, they may cause problems for others. For example, any diet that severely restricts calories may disrupt certain hormones in some women. This is because the hormones are regulated by three major glands: the hypothalamus, pituitary, and adrenals (known as the HPA axis). The HPA axis is sensitive to things like calorie intake, stress, and exercise levels, and long-term stress can cause an imbalance in the hormones cortisol and norepinephrine, increasing pressure on the HPA axis and potentially leading to HPA axis dysfunction.

Furthermore, very low-carb diets may cause a drop in thyroid function in some people, resulting in fatigue, weight gain, and low mood.

Therefore, while a low-carb diet may aid weight loss and blood sugar control, its impact on hormonal balance is less clear-cut and may depend on various factors, such as an individual's activity levels, weight, and overall health.

Foods to eat on a low-carb diet include meat, fish, eggs, dairy, fats, and non-starchy vegetables

The definition of a low-carb diet varies across different studies and sources. However, anything under 100–150 grams of carbohydrates per day is generally considered low carb. If you want to get into ketosis, you may need to go under 50 grams per day.

Foods to eat on a low-carb diet include:

Meat

Beef, lamb, pork, chicken, and bacon are good sources of animal protein and contain close to zero carbs. However, bacon is a processed meat, so check the nutritional content before adding it to your diet. Lean meats are also recommended, especially on the South Beach diet.

Fish

Salmon, trout, haddock, tuna, and shellfish like oysters and mussels are nutritious options that contain very few carbs.

Eggs

Whole eggs, egg whites, and egg yolks are all suitable for a low-carb diet.

Dairy

Full-fat dairy products like cheese, butter, heavy cream, and Greek yogurt can be included in a low-carb diet. Just be sure to choose unsweetened and plain options and read the labels to avoid added sugar.

Fats

Avocados, lard, olive oil, coconut oil, and avocado oil are good sources of healthy fats and contain no carbs.

Non-starchy vegetables

Spinach, broccoli, cauliflower, carrots, asparagus, tomatoes, and leafy greens are recommended. Starchy root vegetables like potatoes and sweet potatoes are high in carbs and should be avoided.

Frequently asked questions