Low-carb diets have become more popular and widely accepted due to the results they provide in weight loss. They also provide other health benefits like regulating blood pressure, blood sugar, cholesterol levels, etc. There are many different forms of low-carb diets and some of the most popular ones are discussed below:
The ketogenic diet is a very low-carb and high-fat diet. It keeps your carbs intake so low that your body enters into ketosis-a metabolic state. In ketosis, your insulin levels drop sharply and your body releases stored fatty acids. These fatty acids are transferred to your liver, where they are turned into ketones. Your brain starts running on ketones instead of carbs. The ketogenic diet has become very popular for weight loss and relies more on high-fat intake and moderation of proteins.
Low Carb High Fat (LCHF) Diet
This is a typical diet which consists of low carbs and high fat intake. Carbs can comprise nearly 25% of your calorie intake while fats can account for 60%. It is different from the keto diet as it involves more carbohydrates and your body will not enter ketosis on this diet. The recommended daily carb intake in this diet form is 20-100 grams. It focuses more on meat, fish, eggs, healthy fats, vegetables, nuts, and dairy products.
The Atkins diet is one of the most popular and holistic low-carb diets. It recommends reducing carbohydrate intake considerably and eating high levels of fat and protein. The Atkins diet starts with the induction phase where you will eat less than 20 grams of carbohydrates for 2 weeks. It is followed by the balancing phase where low-carb vegetables, nuts, and fruits will be added to your diet. In the fine-tuning phase, more carbs are added to your diet as you get closer to your weight goal. The last phase is the maintenance phase where you can eat as much healthy carbs as your body can withstand without gaining weight.
The Paleo diet advocates eating food which was available in the Paleolithic era. Paleo proponents say that eating prehistoric diets can help improve your health as humans evolved over ages and adapted eating such foods. The Paleo diet is low-carb in nature and involves meats, seafood, fish, eggs, vegetables, fruits, nuts, etc.
Low-Carb Mediterranean Diet
The low-carb Mediterranean diet is very popular, especially among health professionals. It combines the benefits of a low-carb diet along with the delicacies of the Mediterranean cuisine. This diet regime differs from other low-carb diets as it substitutes saturated fats with unsaturated fats. It recommends more fatty fish in place of red meat and extra virgin olive oil instead of butter. Low-carb Mediterranean diet is better for the heart compared to other similar low-carb diets.