Low carb

From WikiMD's Wellness Encyclopedia

Low carb or low carbohydrate diets focus on restricting carbohydrate intake in favor of consuming more proteins and fats. These diets often have phases, starting with an initial period of severe carb restriction followed by a gradual reintroduction. There are many variations of low carb diets, each with its unique guidelines and principles.

Green salad

Overview[edit | edit source]

File:Nuts and seeds
Meats collage

Low-carb diets are based on the premise that reducing carbohydrate intake can lead to increased fat burning, resulting in weight loss. These diets can also help stabilize blood sugar levels and have been shown to have potential benefits for various health conditions.

Types of Low Carb Diets[edit | edit source]

There are several popular low carb diets, including:

  • Atkins diet: Probably the most well-known, it involves four phases, starting with very low carb intake and gradually increasing.
  • Ketogenic diet: Focuses on bringing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
  • South Beach diet: Emphasizes the consumption of "good carbs" over "bad carbs".
  • Paleo diet: While not strictly low-carb, it emphasizes consuming whole foods and eliminating grains, which reduces carb intake.

Benefits[edit | edit source]

  • Weight loss: Many people find success in losing weight on a low carb diet, especially in the initial stages.
  • Stable Blood sugar levels: Can help manage and prevent the onset of type 2 diabetes.
  • Improved Triglyceride levels: Low carb diets can lead to reduced triglyceride levels, a key factor in heart disease.
  • Hunger management: Higher protein and fat intake can lead to increased satiety, reducing overall caloric intake.

Considerations[edit | edit source]

Low carb diets can be challenging to adhere to, especially in societies where carbohydrate-rich foods are staples. It's essential to consult with a nutritionist or doctor before starting such a diet, especially for individuals with certain medical conditions.

Foods to Eat[edit | edit source]

  • Meats: Chicken, beef, lamb, pork, etc.
  • Fish: Especially fatty fish like salmon.
  • Eggs: Preferably omega-3 enriched.
  • Vegetables: Spinach, broccoli, cauliflower, carrots.
  • Fruits: Apples, oranges, pears, blueberries.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds.
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.

Foods to Avoid[edit | edit source]

  • Sugary Foods: Soda, fruit juice, candy, ice cream.
  • Grains: Wheat, rice, barley.
  • Diet and Low-Fat Products: Often high in sugar.
  • Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.
_pageName Food group Keto friendliness Calories Fat Protein Fiber Net carbohydrates Sugars Cholesterol
Free range organic eggs medium Fish‚ Meat‚ Eggs, Eggs Keto friendly 152 9.782608696 10.86956522 0.0 2.173913043 0.0 0.0
Gruyère app bio mi salé Milk and dairy products, Cheese Keto friendly 407 33.0 27.0 0.0 0.5 0.1 0.0
Premium steak sauce Fats and sauces, Dressings and sauces Medium carb 88 0.0 0.0 0.0 17.65 17.65 0.0
Saumon fumé citron et aneth Fish‚ Meat‚ Eggs, Fish and seafood Keto friendly 150 7.0 20.0 0.0 2.0 1.3 0.0
Sausage Fish‚ Meat‚ Eggs,Processed meat Medium carb 253 17.33 10.67 1.3 10.7 0.0 0.04
Yaourt skyr Milk and dairy products, Milk and yogurt Medium carb 93 1.9 7.0 0.0 12.0 9.4 0.0

Conclusion[edit | edit source]

Low-carb diets can offer many health benefits, especially for those looking to lose weight or stabilize their blood sugar. However, it's crucial to approach these diets with knowledge and, ideally, under the guidance of a healthcare professional.

Also see[edit | edit source]

The world's largest collection of keto-friendly and low-carb foods.
Ketogenic foods Ketogenic diet - W8MD's liquid diet plan - keto friendly foods - Keto foods list - High protein foods
Low-carb Low carb foods - Breads and cereals - Fruits & vegetables - Dairy - Eggs and meats - Baked foods - Low carb fast foods
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Vegan Vegan recipes - Branded foods
By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
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By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
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Dieting Diet - Cuisine - Dietitian - Hunger - Leptin - Meal - Nutrition - Obesity : Staple food
Types Ketogenic diet - Low carbohydrate diet - Weight loss diet
  By food ingredients Omnivore - Entomophagy - Pescetarian - Plant-based
Regional diets Western - Mediterranean - Sustainable diets - Low carbon - Planetary
Religious diets Buddhist - Christian - Hindu - Islamic - Jain - Jewish - Rastafari - Sikh
 Vegetarianism and veganism   Dried fruit - Fruitarianism - Meat analogue - Milk substitute - Raw vegan - Tofu - Semi-vegetarianism
Supplement diets Bodybuilding supplements  - Meal replacement - Therapeutic food - Non-solid diets - Liquid diets - Very-low-calorie diet
Misc.topics Food pyramid - Fruits & Veggies – More Matters - Healthy eating pyramid - Latin American Diet Pyramid - French paradox - Mediterranean Diet Pyramid - MyPlate - MyPyramid - Vegetarian Diet Pyramid


Contributors: Prab R. Tumpati, MD