Losing weight is a goal that many people strive to achieve in order to improve their health and well-being. The motivation to shed pounds can come from a variety of sources, whether it’s feeling better about your body or minimizing health problems. One method of losing weight in a healthy way that has become increasingly popular in this context is the so-called “low carb” diet. This is a diet in which the amount of carbohydrates is drastically reduced in order to get the body to use fat reserves for energy. This diet can be an effective weight loss strategy and is often used by those who are reluctant to resort to appetite suppressants, weight loss pills or gummy bears. In this article, we will explain what a low carb diet is, what a low carb diet plan might look like, what a no carb diet is, and what the disadvantages of this type of diet are.
Low Carb Diet – The Beginner’s Guide
The low-carb diet, which aims to reduce carbohydrates, has gained more and more attention in recent years. In this article, we will take a closer look at the low carb diet. We will begin by defining this diet and explaining what it consists of. Then we’ll look at the pros and cons to help you make an informed decision about its suitability. We then dive into the different forms of the low carb diet and explain what approach they take. Finally, we offer insight into a possible diet plan to give you a starting point for your own low carb journey.
- Definition
- Advantages and Disadvantages
- Types of Low Carb Diets
- Diet Plan
What is the low carb diet?
The term “low carb” refers to a diet low in carbohydrates. According to the recommendations of the German Society for Nutrition, the daily intake of carbohydrates should be[1] 55 to 60 percent of the daily nutrient intake. In a low-carb diet, the carbohydrate content is reduced to 15 to 30 percent, or about 100 to 120 grams per day. The goal of such diets is to stimulate the body to rely on fat reserves due to the lack of carbohydrate intake[2] and to break them down.
The underlying idea is called ketosis and is also used in the so-called keto diet. Normally, the body uses glucose, which is derived from carbohydrates, as its preferred source of energy. However, when fewer carbohydrates are available than the body needs, a change in metabolism occurs: the state of ketosis. In this state, fats are used as a source of energy for the body.
The degree of restriction of carbohydrate-rich foods varies from low-carb diet to low-carb diet. Strict low carb diets, such as the keto diet, allow no more than 15 grams of carbohydrates per day. In extreme cases, such as a no-carb diet, almost all carbohydrates are avoided completely.
How does a low carb diet work?
The low carb diet is supposed to promote fat loss, but how exactly does it work? When the body is fed a high amount of carbohydrates[3], it tends to convert excess carbohydrates into fat and store them in its fat stores. This is where the low carb diet[4] comes in, because it limits the amount of carbohydrates the body is given, forcing it to rely on its fat reserves as a source of energy. This change allows for rapid weight loss.
Another benefit is that cravings are reduced when people who want to lose weight avoid simple carbohydrates and instead focus on complex carbohydrates. In addition, this can lead to a significant calorie deficit. This means that more calories are consumed than are supplied by food, and you lose weight.
Studies have shown that rapid and significant weight loss can be achieved in the first six months of a low-carb diet. However, not only fat is lost, but also a significant amount of water.
Pros and cons of the low carb diet
Here are the pros and cons[5] of the low carb diet:
Low Carb Diet – Benefits
High-protein, high-fat foods, which are often the core of low-carb diets, have the advantage of providing a strong feeling of satiety. This means that many people who follow this diet usually do not need to feel hungry to lose weight successfully.
On the other hand, moderately low carbohydrate diets, such as the Glyx and LOGI diets, allow for a balanced diet without the fear of missing out on important nutrients.
Studies have shown that low-carb diets can lead to greater weight loss in the short term than low-fat diets. It should be noted, however, that these differences even out after one year. Another advantage of low carb diets is that unhealthy foods such as sweets or alcohol are avoided due to their high carbohydrate content, which can have a positive effect on health.
Low Carb Diet – The Cons
Low-carb diets that involve a strict elimination of carbohydrates, such as the Atkins diet or the Keto diet, are viewed critically by nutritionists. These diets emphasize animal products. Low-carb diets often lack the vitamins, minerals, and fiber found in many plant-based foods, putting you at risk for nutrient deficiencies.
Adhering to a strict low-carb diet can be a daunting challenge and can result in side effects such as headaches, fatigue, and digestive problems. It’s important to understand that simply cutting out carbohydrates is not enough to lose weight effectively – the calorie deficit also plays a crucial role.
A high-carbohydrate diet can promote the formation of metabolites that some people find difficult to break down, increasing the risk of conditions such as gout and kidney problems. In addition, high intakes of protein and saturated fat may worsen the course of disease in people with certain underlying conditions, such as elevated uric acid levels, renal insufficiency, or vascular disease. It is advisable for people with certain pre-existing conditions to seek medical advice before changing their diet to best protect their health.
What types of low carb diets are there?
Read about the different types of low carb diets here:
- The Atkins diet begins with a strict phase in which only 20 grams of carbohydrates are allowed per day – about the amount found in four medium-sized raw carrots. Once the desired weight is reached, the amount of carbohydrates increases to 90 grams, while there are no limits on protein and fat.
- The Lutz diet is similar to the Atkins diet and emphasizes protein-rich foods such as meat, fish, dairy products, and vegetables, with carbohydrates allowed in moderation.
- The Glyx diet is based on foods with a low glycemic index[6], which raise blood sugar levels slowly, keeping insulin levels low. Protein sources such as fish, meat and eggs, high-quality fats such as vegetable oils, plenty of fruits, vegetables and whole grains are allowed. White flour products and sweets should be avoided as much as possible.
- The LOGI diet favors foods that moderate blood sugar levels, such as low-carbohydrate fruits and vegetables, high-quality fats, lean meats, and limited amounts of carbohydrate-rich foods such as whole grains and legumes; a total of 80 to 130 grams of carbohydrates are allowed per day.
- The Dukan diet begins with a phase of almost complete elimination of carbohydrates in favor of meat, fish, eggs, and dairy products. In a later phase, certain vegetables are allowed, and finally carbohydrate-containing foods such as whole-grain bread and fruit can be reintroduced into the diet.
- The keto diet[7], one of the strictest low-carb diets, completely eliminates carbohydrate-rich foods. Instead, fat- and protein-rich foods such as meat, fish, dairy, nuts, and seeds dominate the diet. Carbohydrates in the form of fruits and vegetables are allowed in small amounts, no more than ten to 15 grams per day.
- The Paleo diet is based on foods that were available in the Paleolithic era. These include meat, fish, fruits, nuts, and vegetables, while excluding grains, legumes, milk, and dairy products. The daily carbohydrate intake is between 50 and 100 grams.
Low Carb Diet Plan
But what foods can be used in this diet, and what foods should you avoid? Find out more here:
What can I not eat on a low carb diet?
The low-carb diet is based primarily on a diet high in protein and fat. Foods that are high in carbohydrates are limited in this diet. These high carbohydrate foods include Grain products such as bread, pasta, and rice; potatoes, which are eaten in moderation due to their carbohydrate content; dried fruits, grapes, bananas, and corn; sweets, which should be avoided due to their high sugar content; and alcohol.
What can I eat on a low carb diet?
A low-carb diet often consists mainly of animal foods, since many plant products are rich in carbohydrates. The main ingredients include Meat, fish, eggs, or milk and dairy products.
However, in addition to animal products, there are some plant foods that are low in carbohydrates and therefore fit into this diet: cooking oils, nuts and seeds, mushrooms, and low carbohydrate fruits and vegetables, including collard greens, asparagus, spinach, tomatoes, avocado, apricots, berries, and citrus fruits.
Some low-carb diets also allow the consumption of legumes such as beans, peas, and chickpeas. Although these foods are high in carbohydrates, they also provide a significant amount of plant protein.
The bottom line
The low-carbohydrate diet can be an effective way to lose weight and improve health when followed properly. It aims to reduce carbohydrate intake and focus on protein-rich foods and healthy fats. This can lead to rapid weight loss and minimize cravings. However, it is important to weigh the pros and cons and ensure that the diet remains balanced to avoid nutrient deficiencies.
Frequently Asked Questions
What is the best way to start a low carb diet?
By gradually reducing carbohydrates and focusing on protein-rich foods and healthy fats. Get regular exercise and stay hydrated to complement your dietary changes.
How many pounds can I lose on a low carb diet?
The amount of weight you can lose on a low carb diet varies from person to person. In addition, maintaining consistency and combining the diet with physical activity will increase the possibility of achieving more significant weight loss.
How much weight can you lose in 4 weeks on a low carb diet?
Results can vary widely, but many people lose a few pounds during this time. Strict adherence to the diet and regular exercise will have a positive effect on results.
What are the drawbacks of a low carb diet?
Disadvantages of a low carb diet can include temporary side effects such as fatigue, headaches, and digestive problems. In addition, without careful planning, the diet can be high in unhealthy fats, which can have long-term health implications.
Resources
- Burke, L.M., Cox, G.R., Cummings, N.K., & Desbrow, B. (2001). Guidelines for daily carbohydrate intake. Sports Medicine, 31(4), 267–299. Read Article
- Muscella, A., Stefàno, E., Lunetti, P., Capobianco, L., & Marsigliante, S. (2020). The regulation of fat metabolism during aerobic exercise. Biomolecules, 10(12), 1699. Read Article
- Chandel, N.S. (2021). Carbohydrate metabolism. Cold Spring Harbor Perspectives in Biology, 13(1), a040568. Read Article
- Oh (2023). Low-Carbohydrate Diet. Read Article
- O’Neill, B.J., & Raggi, P. (2020). The ketogenic diet: pros and cons. Atherosclerosis, 292, 119–126. Read Article
- Brand-Miller, J., & Buyken, A.E. (2020). The Relationship between Glycemic Index and Health. Nutrients, 12(2), 536. Read Article
- McGaugh E; Barthel B (2022). A review of ketogenic diet and lifestyle. Missouri Medicine, 119(1). Read Article
Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.
