4 Popular Low-Carb Diets For Weight Loss: Benefits, Food List And Tips

Hello readers! Nowadays, there's growing recognition of low-carb diets for weight loss, recommended by athletes and celebrities. But do low-carb diets work in reality, and is this weight loss program appropriate for you? If you are embarking on a weight loss journey, then this blog is precisely what you need.

Carbohydrate-restrictive weight loss program strategies stand out as powerhouses for dropping extra kilos. Beyond just a fad, these methods offer sustainable weight loss, stepped-forward metabolic health, and many additional benefits. 

A study published in the journal Obesity found that people who followed a low-carb diet lost an average of 9 kg (20 pounds) more than people who followed a low-fat diet over 24 weeks. 

This article will highlight 4 popular low-carb diets for weight loss and their benefits and precautions. It will also allow you to choose which low-carb diet is right for you. So, without further ado, let’s get into the topic.  

Table Of Contents

1. What Is A Low-Carb Diet?

2. 4 Popular Low-Carb Diets For Weight Loss

3. Which Low-Carb Diet Is Right For You?

4. How Low-Carb Diet Aid Weight Loss?

5. Benefits Of  Low-Carb Diets For Weight Loss

6. Drawbacks Of Low-Carb Diet

7. How To Start A Low-Carb Diet?

8. The Final Say

9. FAQs

10. References

What Is A Low-Carb Diet?

Research has demonstrated that low-carb diets contribute to weight loss, lead to an increase in physical activity as well as improve blood glucose management. 

Low-carb diets differ depending on how many carbs you are allowed each day. The daily carbohydrate quantity in this type is usually not more than 26% of all calories. This is equal to less than 130 grams of carbs per day for people following 2000 calories a day.

Low-carb diets largely involve reduced consumption of foods with high carbs/added sweeteners—e.g., cakes, pasta, and white flour. On the other hand, this diet incorporates varying foods permitted depending on the total carbs per day. Some low-carb diets include even high-carb foods such as fruits, starchy vegetables, and whole grains in a limited amount.

4 Popular Low-Carb Diets For Weight Loss

Low-carb diets can be added to your diet routine based on your body and eating habits. Below are some of the popular low-carb diet plans:

1. Atkins Diet

The Atkins diet, created in 2002, is a modified version of the original diet emphasising a balanced intake of lean protein, healthy carbs, and controlled fat portions. Unlike the previous version, which allowed unlimited bacon and scrambled eggs consumption, this diet restricts carb intake to just 20 grams daily, increasing gradually each week. 

A 2002 study published in the New England Journal of Medicine found that the original Atkins diet led to greater weight loss than a low-fat diet in the short term (6 months). 

2. Low-Carb Paleo

The low-carb paleo diet, also known as the Paleolithic diet, focuses on what our ancestors ate as hunter-gatherers. Such a diet cuts out dairy products, refined foodstuffs as well and grains and allows the consumption of healthy foods like nuts, veggies, fish, and meat.

A major research conducted among young adults from Spain identified benefits derived from lifetime reported dietary patterns. This research, published in Nutrition, Metabolism & Cardiovascular Diseases in 2016, showed that adherence to a self-reported long-term paleo diet is significantly linked to low risks of cardiovascular mortalities as related to a control

3. Ketogenic Diet (or Keto)

The ketogenic diet or keto, is a very popular diet characterised by a low-carb and high-fat plan. The process entails significantly cutting down on carbohydrates and substituting them with fat, which forces the body into ketosis. This ensures reduction of excess body weight, proper blood sugar regulation, and other health implications.

A 2013 review published in Nutrition & Metabolism concluded that keto diets can be more effective for weight loss than low-fat diets in the short term, with an average weight loss of 2-3 times greater.

Regarding other health benefits, the evidence is mixed. Some studies suggest potential benefits for blood sugar control, epilepsy, and certain neurological disorders. 

Also Read: Keto Cereals And Its Benefits: ToneOp 

4. Zone Diet

The Zone diet instructs followers to eat a specific ratio of proper intake of balanced nutrients divided into 4:3:3 parts where carbohydrates, proteins, and fats are distributed respectively. A 2009 review posted in Alternative Therapies in Health and Medicine concluded that the Zone food regimen might also offer some advantages for weight control. 

As a part of the food plan, carbs need to have a low glycemic index, which means that they provide a gradual release of sugar into the blood to keep you fuller for longer. The Zone diet was developed over 30 years ago by an American biochemist, Barry Sears.

Which Low-Carb Diet Is Right For You?

Selecting a satisfactory low-carb food plan for weight loss is essential if you are aiming to achieve optimum fitness and health. It is crucial to understand the ideas of different diets to select the one which fits you better depending on your selections, lifestyle and other necessities.

• For example, the ketogenic eating regimen, which is excessive in fat but has extremely low carbs, makes the body go into a state wherein it burns fat in preference to carbohydrates for energy.

• However, the Atkins diet offers a more reasonable strategy, focusing on protein and introducing carbs via its steps. It can be easier to maintain this gradual transition and may be preferred by individuals who require more flexibility. It can be ideal for people seeking to switch to a less processed and highly nutritious diet plan by focusing on whole food only. 

• The Zone diet, on the other hand, focuses on maintaining a specific balance of macronutrients to achieve weight loss and optimal wellness. 

• The low-carb paleo diet is a popular choice for those looking to embrace a low-carb lifestyle while also following the principles of the paleo diet. It allows individuals to harness the benefits of both approaches.

  
  

Finally, your decision must go along with all these conditions because they will determine how far you go as healthy as you are.

Also Read: 11 Types of Weight-Loss Diets - TONEOP 

How Low-Carb Diets Aid Weight Loss?

Following a strict exercise routine and a healthy diet, you can lose weight following any low-carb diet for weight loss. Below are the advantages of a low-carb diet and how it aids in losing weight:

1. Reduced Appetite

Having carbs for weight loss and more fibre and protein from fruits, vegetables, and pulses keeps you full throughout the day. It reduces hunger and unnecessary cravings, which bolsters the weight loss process.

2. Water Weight Reduction

Low-carb diets often lead to rapid weight loss in the first week due to water weight being shed as stored carbohydrate (glycogen) reserves decrease.

3. Ketosis

The state where the body depends on fat to produce energy instead of relying on carbohydrates, known as ketosis. This process aids weight loss and can help you achieve your goals. This promotes fat burning and spares muscle mass.

Benefits Of Low-Carb Diets For Weight Loss 

Weight loss is just one advantage of a low-carb diet. Below are some of the crucial benefits of low-carb diets for weight loss and living a healthy lifestyle:

• Enhanced brain function

• Appetite regulation

• Reduced symptoms of metabolic syndrome

• Mood swings can be controlled

• Digestive issues resolved

• Increased levels of ‘good’ HDL cholesterol

• May lower blood pressure

• Reduced blood sugar and insulin levels

  
  

Also Read: Impact of Low-Carb Diet on Diabetes 

Low-Carb Diet Food List

Here are the list of all the low carb diet foods that should be added to your diet plan according to your preference:

Potential Drawbacks And Concerns

• A low-carb diet can result in case of deficiency due to cutting on foods rich in other nutrients and carbs.

• Another drawback of following a low-carbohydrate diet is muscle loss. 

• Fatigue, dizziness and headaches, known as the keto-flu, are drawbacks of the side effects of low-carbohydrates.

• A diet low in carbohydrates requires a high-fat meal that is rich in trans-fats as well as saturated fats, which could cause potential cardiac problems. So keep it in check.

The Final Say

If you are planning to incorporate low-carb diets for weight loss, proper instructions and guidelines should be followed as per the advice of dietitians and nutritionists. Then, only you will see healthy results to curb the risk of having any health conditions. 

You should also be aware of foods that are low in carbohydrates and good in healthy fats and proteins to fit into the diet. It is crucial to make this diet sustainable with proper knowledge. For further information about health, nutrition and diet, visit ToneOp.

FAQs

1. Are low-carb diets for weight loss sustainable?

No, low-carb diets are not sustainable in the long run. They can be for a specific period. As carbohydrates are an essential macronutrient, you should pursue a low-carb diet for a fixed period before reverting to a balanced diet. 

2. Can we eat non-veg in a low-carb diet?

Yes, non-veg, like chicken, fish, eggs, and seafood, can be consumed in a low-carb diet.

3. Are there any low-carb foods that fill you up for a longer time? 

Low-carb foods for weight loss, like nuts and seeds, eggs, chicken, and vegetables, are rich in proteins and fats that fill you up for longer.

4. Is no carbs for 3 days weight loss plan okay for me?

Yes, it can be the beginning of your low-carb weight loss journey. However, following it for a couple of weeks can be more beneficial than just 3 days. 

References

• Low-Carbohydrate Diet

• Low-carbohydrate diet

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