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Low Carb Diets
Due to extensive publicity, low carb diets have become increasingly popular. However there is considerable ambiguity over exactly what is low carbohydrate. Many companies have seen low carb popularity as a brand to be exploited.
Low Carb – A Definition
All food is made up of three primary macro nutrients – carbohydrates (or sugars), proteins, and fats. Low carb implies that the percentage of carbohydrate (by calorie) is low – but lower than what?
- High Carb 50-70% (USDA Food Pyramid)
- Moderate Carb 40-50%
- Low Carb 25-39%
- Very Low Carb 0-25%
However it is common to find that any diet less than 50-60% carb ratio is called a low carb diet. Depending on one’s sensitivity to carbohydrates, a moderate carb ratio may be better than a high carb ratio.
By definition, the lower the carb ratio – the higher the fat and protein ratio. Generally speaking a low carb diet will also tend to be a high protein diet.
Find high protein and low carb recipes here.
Low Carb Diets
The following diets are generally all ‘lumped’ together under the definition of ‘low-carb’. However they actually are made up of little or no carbs – to some that are moderate carb.
| 17 Day Diet | The 17 Day Diet is a carbohydrate cycling diet whereby you adjust your intake of carbohydrates. |
| Anabolic Diet | A low carbohydrate diet that alternates with periods of high carbohydrate eating. |
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| Art and Science of Low Carbohydrate Living |
This book will appeal to health professionals who prescribe low carbohydrates diets to their patients, as well as dieters who want to understand the science as it relates to the low carbohydrate diet. |
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| The New Atkins Diet Plan |
New Atkins for a New You is an updated version of the Atkins Diet, which outlines how to adjust the diet in accordance with the latest thinking about diet and nutrition. |
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| Cheat to Lose | One week of reduced carb, one week of Low Glycemic Load carbohydrates, one week of Higher Glycemic Load, and then a “cheat day” |
| Doctor Whitaker Diet |
Based on the real-life experiences of thousands of patients who have been treated by Dr Julian Whitaker at his Wellness Institute. It is based on following a high protein, low carbohydrate diet in combination with regular exercise. |
| Fat Burning Diet | Dieters to cycle between high carb and low carb days |
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| Idiot Proof Diet | There are three phases to the diet with the first being a two-week introductory phase which is very low carb and resembles the induction phase of the Atkins diet. |
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| How the Rich Get Thin | The basic structure of the diet is high protein, low carbohydrate with the elimination of processed foods including nutrition bars. |
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| Kimkins Diet | A low carb and very low calorie diet that has received a lot of controversy. |
| Lifestyle Cut Diet | The basis of the program is a low carbohydrate diet with small frequent meals because this promotes the continual burning of fat. |
| Lindora | a high-protein, very low carb diet based on the process of ketosis. This program is medically-supervised |
| Living Low Carb | Not a diet book as such but more of a general guide to living a low carb lifestyle. |
| Metabolism B Diet |
Offers a solution for dieters who may not realize they have the condition called "Metabolism B", which influences their capacity to process carbohydrates. |
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| New York Diet | A very strict low carb diet plan that eliminates alcohol, bread, sugar, coffee, fruit and dairy products. |
| No Grain Diet | The No Grain diet is very low in carbohydrates, as it requires dieters to eliminate all grains, sugar, potatoes, and sweets. |
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| South Beach Diet Supercharged | The diet is basically the same as that outlined in the original South Beach Diet with some extra foods allowed. |
| Stress Eater Diet | A four-week meal plan that transitions from a low carbohydrate diet to a more moderate intake of carbohydrates. |
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| Thermogenic Diet | The basic idea of the diet is to restrict carbohydrates to some degree while emphasizing low glycemic sources and at the same time. |
| The Schwarzbein Principle | The diet involves two stages. The first stage is designed to heal the metabolism and is basically a high protein, low carbohydrate diet that is very similar to the Atkins diet. |
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Other Low or Reduced Carb Diets
- Schwarzbein Principle
- Leptin diets
- Your Fat Can Make You Thin
- Specific Carbohydrate Diet
- Eat Fat, Get Thin
- Go-Diet
- Insulin Resistance Diet
- Life Without Bread
The Low Carb Industry
The surging popularity of low carb diets caused an entire food industry to appear seemingly overnight. An entire line of foods now bear the catchy name “low carb”. What’s unfortunate is that a lot of these foods are very processed, and are not rich in nutritional quality. Clever marketing has come to the fore, with terms like “Smart Carbs” and “Net Carbs” appearing on many products.
The craze began to decline towards the end of 2004.
No Rice, No White Flour, No Breads, No White or Brown Sugars, No Bananas, No Milk. A lot and lots of Water Intake.
i would like to add Mild Weight Training alongwith Cardio (Treadmill) for 1 hour 6 times a week. Cheers
i am over wieght and would love to loose 15kilos with to much exersiseing as i have a damaged knee.
Hiya i been on this diet for three weeks and it does work. I was 9stone for a 5ft girl, i felt over weight so i started on this low carb diet and i ate grill chicken breast with cup of brocoli i lost 2 stone and u can reli see the result and now i eat healthy and feel so good, also it stays of once u come of the diet x
Exactly Chopstix. The low-carb diet is a lifestyle. My doctor told me to lose the weight and then switch to a more nutritious lifestyle. I lost 37 pounds in 5 months and the low-carb and because of weight loss my cholesterol level went down. I was also eating more fruits and veggies than I had in a long time and my digestive system was working better. Protein shakes and carb-balance tortillas were my staple. I never ate anything more than a single digit worth of carbs per serving. I also ate low carb fruits that have apparently different types of carbs, so I kept losing. Watermelon, nectarines, olives, avocado, mushrooms, plums, the berry family were all good foods. Tropical fruit is not good for this diet. Apples and oranges are on the mid range so limit those. Potatoes and corn should not be eaten. Peas are bad for the diet also. You don’t want foods with high starch, high carbs and carbonated water. Always set a goal prior on how much you want to lose. Once you reach that goal, set a goal to keep it off. Never overeat again! Exercise a few times a week and never eat 3 hours before bed time. It will stay off.
Thank you for putting this up. I tried low carb diet before and it helped me lose at least 10 lbs. for 2 months, which I think is healthy because I followed it with regular exercise and cutting off “junk” foods.
I have to say that the low carb diet made me leaner and I noticed the difference right away. The down side is, it’s very hard to maintain like any other diet. I’m starting to make it more of a “lifestyle” rather than an actual diet…like vegetarians, it’s a lifestyle.
Just came across this site. In Scandinavia, a diet that consists of more than 100 g carbohydrate per day, is considered high carb. When we refer to low carb, we generealy speak of those eating 0-70 gram per day. Saturated fat is consiered very important to avoid heart dieseases and cancer, and cholesterol levels are of no importance, whether they are skyhigh or “normal”.
Hey Glenn, yes but you want to also increase your protein intake because this will keep you from feeling too hungry which could lead to slip ups.. Best of luck!
I just started my diet. I want to lose 55-60 pounds by Christmas. At my doctors urging I need to do this. So am I right in lowering carb intake, like eating salads, green, veggies and some fruits? Am I starting at the right place????
Oh, and you dont’ have to go very low carb to achieve good results. Moderate carb works well.
Trish, I’m periomenopausal, post hysterectomy, and I’ve been using low carb & exercise since Sep 08. I’ve been successful with getting 60lbs off and keeping it off. Never felt better. And didn’t know the menopausal symptoms had me feeling sooo bad!
holmes..nobody wants to eat oatmeal all day
Do low carb diets work w post-mnopausal women? seems more difficult now to lose weight even with increased exercise
Low carb diets are tough, especially south beach and others that require you to cut out fruits, breads, desserts, chips and other snacks. I think the best diets are ones with weight training built in to help your body burn more calories instead of just cutting carbs and calories. I use low carb chocolate to help curb my cravings and stay on my diet and meal plans.
Low carb diets work the best, and Atkins is a pretty good standard.
The primary cause of fat gain is Insulin, which is always triggered by carbohydrate intake. Insulin tells the body to store energy, in muscles and – more commonly – in fat tissue.
>Holmes, I can understand you would think your diet works the best, sicne if it gave me results I would approve of it. However it doesn’t sound particularly healthy, and I’m guessing that with a low carb diet you would need half of the exercise you did (which I’m assuming was boring low intensity cardio?).
Low carb means that you will be constantly burning fat – stored or from diet – for energy, this means that you would still lose weight even if no exercise was involved.
And Green Vegetables are gods in this diet, since you can scoff as many as you want.
> elvis: is this for real ? why should I restrict energy food ?
Because what do you think your body burns for energy if you stop eating sugar? Duh.
Sadly, this doesn’t work with other diet plans, so everyone assumes you must be weak, miserable, and starving on low carb, too. When actually, you’re full and bursting with energy and health for the very first time in your life.
> ELIZABETH TURBERVILLE: HOW MUCH CARBS CAN YOU EAT A DAY TO LOSE WEIGHT AND CAN YOU EAT BACKED POTATOS AND SALADS TO AND RANCH DRESSING TO.
Read the Atkins book. It starts at 20g and goes up to 200g or so. The rules are very specific.
Salads and ranch dressing are fine. Baked potatoes aren’t. Everything you used to put ON the baked potatoes? Encouraged. Yum.
is this for real ? why should I restrict energy food ?
drink diet soda and eat oatmeal all day for 3 months
2 packets in the morning right when you wake up
eat it through out the day
2 when you go to sleep
with alot of exercise i went from 193 to 147-150 in 3 months
try it out
HOW MUCH CARBS CAN YOU EAT A DAY TO LOSE WEIGHT AND CAN YOU EAT BACKED POTATOS AND SALADS TO AND RANCH DRESSING TO.