Understanding Low-Carb Diets: What Does It Mean?

what does low carb diet mean

A low-carb diet is a strategy for weight loss that involves reducing the intake of carbohydrates and increasing the consumption of protein and fat. Carbohydrates are one of the three main food types the body needs to function properly, along with protein and fat. While the body uses carbs as its primary energy source, consuming more than is required can lead to the body storing them as fats.

Low-carb diets typically limit foods high in carbs or added sugar, such as pasta, bread, and sugary treats. Instead, people on low-carb diets focus on eating protein-rich whole foods, including meat, fish, eggs, cheese, and vegetables.

There are several types of low-carb diets, including the ketogenic (keto) diet, the Atkins diet, the South Beach diet, the paleo diet, and the Dukan diet, each with its own specific guidelines and restrictions.

Low-carb diets have been associated with various health benefits, including weight loss, improved blood sugar control, and stabilised insulin levels. However, there are also some potential side effects and long-term health risks associated with low-carb diets, such as reduced athletic performance, nutritional deficiencies, and gastrointestinal problems.

While low-carb diets can be an effective approach to weight loss and blood sugar management, it is important to consult with a healthcare professional before making any significant dietary changes.

Characteristics Values
Purpose Weight loss, stabilising blood sugar levels, managing type 2 diabetes
Carbohydrate intake Less than 26% of total daily calories from carbs, or fewer than 130g of carbs per day for a 2000-calorie diet
Foods to eat Meat, fish, eggs, cheese, nuts, seeds, non-starchy vegetables, lower-carb fruits, high-fat dairy, fats and oils
Foods to limit/avoid Sweets, starches, refined grains, sugary snacks and drinks, highly processed foods, sugar-sweetened beverages

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What foods are restricted?

A low-carb diet restricts carbohydrate consumption relative to the average diet. Foods high in carbohydrates, such as sugar, bread, and pasta, are limited and replaced with foods containing a higher percentage of fat and protein.

On a low-carb diet, you should avoid:

  • Sugar and starchy foods (like bread, pasta, rice, beans, and potatoes)
  • Sweet snacks (like candy, ice cream, and baked goods)
  • Refined grains (like white rice, white pasta, tortillas, and crackers)
  • Diet and low-fat products (including dairy products, cereals, or crackers that are low in fat but contain added sugar)
  • Highly processed foods (like convenience meals, fast food, cookies, chips, and pretzels)
  • Sugar-sweetened beverages (like soda, sweet tea, sports drinks, and energy drinks)

It's important to note that the definition of a low-carb diet can vary, and there is no clear consensus on what exactly constitutes a low-carb diet. Some sources define a low-carb diet as having less than 26% of calories from carbohydrates, while others set the threshold at less than 20%.

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A low-carb diet focuses on limiting carbohydrates and emphasises foods high in protein and fat. This typically includes meat, fish, eggs, natural fats, and vegetables that grow above ground. Here is a detailed list of recommended food groups:

Meats and Fish:

Meat and fish are staple foods on a low-carb diet. This includes beef, lamb, pork, chicken, turkey, and other poultry. Fatty fish like salmon, trout, and mackerel are recommended, as are shellfish and other seafood. These foods are rich in protein and healthy fats, and most are

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What are the benefits?

Benefits of a Low-Carb Diet

Weight Loss

People often use low-carb diets to promote weight loss. Research shows that lowering carb intake can aid weight loss. Low-carb diets tend to result in equivalent or greater weight loss compared to other diets, even when most studies do not advocate counting calories. This is because people's appetite tends to be suppressed on low-carb diets, resulting in the consumption of fewer calories while remaining satisfied.

Improved Health Markers

Low-carb diets can lead to improved health markers. They have been proven to help with type 2 diabetes and irritable bowel syndrome. They can also reduce or even normalize blood sugar levels, thus potentially reversing type 2 diabetes. Low-carb diets can also be helpful in managing type 1 diabetes.

Reduced Sugar Cravings

A low-carb diet can often reduce and sometimes even eliminate cravings for sweets. This is likely the result of avoiding foods high in sugar and refined carbohydrates, which tend to activate reward pathways in the brain.

Other Benefits

Other benefits of a low-carb diet include lower blood pressure and other improvements in risk factors for heart disease, less acne and better skin, fewer migraines, improved mental health symptoms, better fertility, and more.

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What are the potential side effects?

A low-carb diet restricts carbohydrates, primarily those found in sugary foods, pasta, and bread. Instead, it focuses on increasing protein, fat, and healthy vegetable intake. There are various potential side effects, both positive and negative, associated with this style of eating.

One of the most well-known positive side effects of a low-carb diet is weight loss.

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How do you start a low-carb diet?

How to Start a Low-Carb Diet

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.

Studies show that low-carb diets can result in weight loss and improved health markers. Limiting carbs has been proven to help with weight loss, type 2 diabetes, irritable bowel syndrome, and more.

The best foods to eat on a low-carb diet include meat, seafood, eggs, cheese, and above-ground vegetables.

You should avoid sugar and starchy foods (like bread, pasta, rice, beans, and potatoes).

The recommended carb intake per day generally depends on your goals and preferences. A common rubric might be something like this:

  • 100–150 grams: This range is meant for weight maintenance or frequent high-intensity exercise. It gives room for plenty of fruit and even some starchy foods like potatoes.
  • 50–100 grams: This range is intended for slow and steady weight loss or weight maintenance. There’s room for plenty of vegetables and fruit.
  • Under 50 grams: This is geared toward fast weight loss. Eat plenty of vegetables but limit fruit intake to berries low on the glycemic index (GI).
  • Know which foods have carbs: Grains, like bread and rice, are a top source of carbs, along with starchy veggies, like potatoes and corn, and legumes like kidney beans. Fruits and milk are also big sources of carbs.
  • Keep some carbs in your diet: Keep whole grains, dairy (like plain yogurt and milk), fruit and veggies in your diet. "Whole grains, fruit and vegetables provide fiber, which can keep you satiated and may help lower cholesterol," says Gorin.
  • Reduce unhealthy carbs: Instead of cutting out all carbs, reduce the types of carbs that aren't healthy, such as added sugar and refined carbs. Think cookies, soda, and sugary cereals.
  • Include healthy fats: A lot of people think that low-carb means eating steaks all day long, but an often overlooked component is getting plenty of healthy fats, says Bjork. Examples of healthy fats include avocado, nuts and seeds, and olive oil.
  • Space out your carbohydrates: Carbs provide glucose, which is the fuel your brain runs on, so this will help you feel on top of your game and prevent that brain fog feeling.
  • Use a food diary app: A food diary app (like MyFitnessPal or Lose It!) can help you keep track of your daily carb intake.

Frequently asked questions

A low-carb diet involves eating fewer carbohydrates and a higher proportion of protein and fat. Carbohydrates are one of three main food types that the body needs to work properly, along with protein and fat. Carbohydrates are an essential energy source, but if a person consumes more than they require, the body stores them as fats.

The best foods to eat on a low-carb diet include meat, seafood, eggs, cheese, and above-ground vegetables.

Limiting carbs has been proven to help with weight loss, type 2 diabetes, irritable bowel syndrome, and more.

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