As the name implies, a low carb diet is a diet that limits the amount of carbohydrates consumed in a day whiles promoting the intake of foods high in fat and protein.
Carbohydrates are part of the three major food groups needed for the proper functioning of the body in addition to fats and proteins.
Carbohydrates provide energy to the body and can be found in natural foods such as grains, fruits, vegetables, nuts, seeds and legumes as well as in artificially processed foods such as sugar, white flour, pasta, white bread, cookies, candy, cakes and drinks.
There are controversies surrounding the effectiveness and health benefits of low carb diets, however, they have gained mainstream acceptance as studies are continually being done to prove its safety. It is advisable to consult your doctor or dietician before beginning any diet plan.
A study conducted in 2008, categorized our daily carbohydrate intake as high (>225g of carbs), moderate (130-225g of carbs), low (<130g of carbs) and very low (<30g of carbs)
How low carb diets work?
Normally ingested carbohydrates are converted to glucose as a source of energy for the body and fuel to the brain cells, excess carbohydrates are then stored as fats.
In a low carb diet, the body is deprived of carbohydrates hence the body becomes highly efficient in metabolizing fats for energy.
Depletion of your fat stores will result in weight loss and improvement in various health markers such as good cholesterol (HDL), triglycerides, blood sugar and blood pressure.
Popular low carb diets
There are several variations of low carbohydrate diets but I will highlight on a few popular ones. These include:
The typical low carb diet
Also known as low carb or carb restricted diet. There is a reduction in the amount of carbohydrates you consume daily with increased amount of protein and fat than a typical diet. Recommended foods include meat, fish, eggs, non-starchy vegetables, certain fruits and healthy fats.
The amount of carbohydrate you choose to consume in a day depends on what you aim to achieve. Eating < 50g of carbs is geared a quick weight loss whiles 50-100g of carbs daily is intended for a slow and steady weight loss or weight maintenance whereas a range of 100-150g is meant for weight maintenance and individuals who do high intensity workouts.
Ketogenic diet
This is a very popular diet characterized by very low carbohydrate intake coupled with high fat and moderate protein consumption. The goal of the diet is to drastically reduce carbohydrate intake forcing the body into a metabolic state known as ketosis as insulin levels plummet. In this state, fatty acids are directly transported to the liver to be converted into ketone bodies to fuel the body. Carbohydrates are generally limited to <50g and can be as low as 20-30g per day.
For more info, read our ketogenic diet guide.
Atkins diet
This is a 4-phase low carb eating diet plan and considered as one of the best. This involves reducing daily carbohydrate to as low as 20g in the first phase while eating as much protein and fat as desired.
For more info, read our Atkins diet guide.
Eco-Atkins
This is the vegetarian version of Atkins diet and includes plant foods that are high in protein and/ or fat such as soy beans, nuts, gluten and plant oils. The diet calorie content is 25% carbs, 30% protein and 45% fat. Its carb content is higher than that of the normal Atkins diet but lower than the typical vegetarian diet.
Low carb paleo diet
The paleo diet is currently counted as one of the popular dietary habit in the world. It encourages eating foods that were available before the agricultural and industrial revolution set in i.e. the paleolithic era. Foods that were known to be consumed by our ancestors include fish, seafood, eggs, meat, fruits, vegetables, tubers, nuts and seeds.
Even though a paleo diet is not low carb by definition, most individuals who indulge in it practice it as a low carb diet. A strict paleo diet is devoid of any processed food.
Low Carb, High Fat (LCHF) diet
Similar to a typical low carb diet with greater emphasis on whole, unprocessed foods. The daily recommended carb intake is between 20-100g. foods include meats, fish, egg, vegetables, healthy fats, dairy products, nuts and berries.
Mediterranean diet
Another popular low carb diet based on the traditional delicacies of the Mediterranean countries in the 20th century. There is limitation in the consumption of high carb foods and places more emphasis on fatty fish in place of red meat and more extra virgin olive oil instead of fasts like butter. Also, the Mediterranean diet is known for its outstanding health benefits including prevention of cancer, type 2 diabetes and cardiovascular disease.
Zero carb diet
Daily carbohydrate intake is zero and usually includes only animal food such as meat, eggs, fish, etc. some individuals prefer to add spices and sat as well. This diet is however not recommended as it is deficient in certain nutrients such as vitamin C and fiber.
Foods to include in a low carb diet
As stated earlier in this article, a low carb diet focuses on protein and healthy fats. However, non-starchy vegetables and low carb fruits can be added to create variety.
Recommended foods include:
- Meat.
- Poultry.
- Eggs.
- Fish.
- Green leafy vegetables.
- Cauliflower and broccoli.
- Nuts and seeds.
- Natural fats like butter.
- Avocado.
- Oils such as avocado oil, olive oil, coconut oil, and rapeseed oil.
- Low carb fruits such as blueberries, strawberries, apple, …
- Unsweetened dairy products such as plain whole milk and plain Greek yogurt.
- Beverages include water, tea or coffee without sweeteners but a modest amount of milk or cream is allowed. An occasional glass of wine will do no harm.
Foods to avoid
There is a limitation or complete restriction of natural carbohydrate depending on your goal and the kind of diet. However, refined or processed carbohydrates must be completely avoided for excellent results.
Examples of foods to exclude:
- Sugary and starchy foods like bread, pasta, rice and potatoes.
- Cake and cookies.
- Candy.
- Fizzy drinks.
- Fruits.
- High carb vegetables.
Benefits of a low carb diet
- Weight loss: weight loss can be achieved by either consuming less calories than your body burns or increasing your physical activity levels. Low carb diet presents with less calories and affords a greater short-term weight loss than do low-fat diets. The extra fat and protein keep you satiated longer and reduces appetite.
- Other health benefits: low carb diets help to prevent or improve chronic diseases such as type 2 diabetes, cardiovascular disease, metabolic syndrome, and high blood pressure.
Risks associated with low carb diet
- A sudden and drastic reduction in carb intake will result in a variety of temporary health effects including: headaches, weakness, bad breath due to increased amounts of ketone bodies, muscle cramps, skin rash. Constipation and diarrhea.
- In the long term, there will be nutritional deficiencies, bone loss and gastrointestinal disturbances.
Supplements for low carb diet
- Vitamin supplement: lowering your carbohydrate intake poses the need for a vitamin supplement due the deficiency in certain key vitamins and minerals including folic acid. Supplements rich in vitamin E and B vitamins with at least 400 micrograms of folic acid is recommended.
- Calcium supplement: at the beginning of a low carb diet, the body experiences imbalance in calcium hence a calcium supplement is advised.
- Potassium supplement: high levels of potassium are found in almonds or potassium chloride products.
- Fiber supplement: this is to enhance bowel movement. However, they are a source of carbohydrate (amounts vary on the brand and falls between 1-5g of net carbs.
Last thoughts
When you decide to diet, choose one that suits your preferences and lifestyle to make your weight loss journey a fun one. What works beat for you may not work for me, find out what best suits you. Always consult your physician before you modify your diet especially if you fall in the following categories;
- If you are on anti-diabetic medications.
- If you are taking anti-hypertensives.
- If you are pregnant or breastfeeding.
