UK Offer

The term Low Carb Diet refers to a type or range of diets involving the restriction of carbohydrates intake, typically to under 20% of the dieter’s daily caloric intake. This definition is not universal across all such diets but is a fairly accurate approximation. The intensity of low carb diets vary from carbohydrate limiting diets, where carb intake is restricted but not removed altogether, to the more intense carbohydrate elimination diets, such as the initial phases of the Dr. Atkins diet.

A typical result of low carb diets is ketogenesis where by ketones are generated due to the liver converting fat into fatty acids and ketone bodies. The theory is that the body and brain will utilise these ketone bodies in place of glucose meaning that energy requirements are taken from fat stores rather than muscle mass during dieting. This means that ketosis may result in reduced bodily fat stores without reducing lean mass (muscle). Side effects of this process, however, are a noticeable ‘fruity’ smell to the breath and darkened urine.

The development of low carb diets historically comes from the theory that humans originally were hunter/gatherers and did not engage in complex cultivation of carbohydrate-high crops such as wheat and rice, and definitely did not consume refined carb foods as we do now (cornflakes, breads, confectionary). Therefore, the theory of an early human diet in which carbohydrates played a very low role was developed. It was determined that the human digestive system and metabolism would have evolved to work best with this diet and that the evolutionary process since then has not had any where near enough time to allow us to adapt to this change in diet. Therefore, obesity is believed to be linked to our bodies inability to handle the modern Western diet of high carbohydrate intake.

Examples of low-carb diets include the following:

• Atkins Diet
• Zone Diet
• Protein Power Lifeplan
• Go Lower Diet
• South Beach Diet

The Atkins diet is commonly associated with low carb diets as it is the most well know and probably the most extreme, at least in the initial stages. Many people find this very difficult to maintain in the long term, but fortunately the diet does recommend gradually reintroducing carbs after the initial phase, which can make staying on the diet a bit easier, so long as you can make it that far. Those who do stick to the diet, however, often cite good result with regards to weight loss, although the initial large loss experienced in the first couple of weeks is often associated with reduced water retention rather than actual fat loss.

So, what foods can or cannot be consumed under a low carb diet? Food groups other than carbs are obviously acceptable, although unless specifically mentioned in the diet you choose, fats should still be moderated. Fresh fruit, vegetables, legumes, nuts, dairy, meat and eggs are all acceptable although some specific items may contain excess carbs and so should be limited although not avoided. Bananas are an example that are recommended under the Atkins diet as a good source of potassium but only in moderation due to the carb content.

Foods that should be restricted and eliminated are anything containing refined sugar (sucrose); products manufactured from grains such as wheat, rice, potatoes and similar foods and in some diets, milk as it contains lactose, a type of sugar, although cream is often acceptable. This means that foods such as cornflakes, bread, confectionary, sucrose sweetened yoghurts, products containing food colouring, corn products such as tortillas or tacos, potato chips and more are all to be avoided. Immediately it is easy to see that following this diet can improve one’s diet readily through the removal of well known ‘junk foods’.

If the specific low-carb diet that you have chosen allows for a small amount of carb intake, then it is important to try and consume more complex carbs and sources high in fibre such as whole grain variants such as whole wheat bread and pasta. These will allow for more volume consumption without compromising the diet and subsequently resulting in reduced over-consumption of carbohydrates.

All in all, a low carb diet can be a very effective way to reduce weight without having to struggle excessively with hunger and greatly lowered food intake. However, it should be recognised that low-carb diets can cost more that carb diets unless the sources of protein come from more affordable sources such as legumes and vegetables rather than expensive sources such as meats, cheeses and poultry.