Low carb

From WikiMD's Wellnesspedia

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
Foie gras de canard cru Salty snacks, Salty and fatty products Keto friendly 588 62.0 6.2 0.0 1.3 1.0 0.0
Franks Fish‚ Meat‚ Eggs,Processed meat Keto friendly 316 26.32 14.04 0.0 3.51 0.0 0.061
Free range organic eggs medium Fish‚ Meat‚ Eggs, Eggs Keto friendly 152 9.782608696 10.86956522 0.0 2.173913043 0.0 0.0
Greek yogurt Milk and dairy products, Milk and yogurt Keto friendly 71 2.352941176 9.411764706 0.0 4.117647059 4.117647059 0.0
Ground beef Fish‚ Meat‚ Eggs,Meat,Meat other than poultry Keto friendly 259 20.54 16.96 0.0 0.0 0.0 0.071
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
Java plum Fruits Keto friendly 60 0.23 0.72 0.0 0.0 0.0 0.0
Juice Beverages,Unsweetened beverages Medium carb 46 0.0 0.83 0.0 10.83 8.75 0.0
Ketchup Fats and sauces,Dressings and sauces Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Knöpfle Cereals and potatoes,Cereals Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Lamb shank Meats Keto friendly 180 6.67 28.17 0.0 0.0 0.0 87.0
Lau lau Fish Keto friendly 140 8.32 15.25 0.0 0.0 0.0 57.0
Lentils Cereals and potatoes,Legumes Low carb 65 0.0 4.07 4.1 7.28 0.0 0.0
Liquid eggs Fish‚ Meat‚ Eggs,Eggs Keto friendly 54 0.0 10.87 0.0 0.0 0.0 0.0
Lotus seeds Nuts and seeds Keto friendly 89 0.53 4.13 0.0 0.0 0.0 0.0
Manchego Milk and dairy products,Cheese Keto friendly 457 39.5 24.7 0.0 0.4 0.4 0.0
Paper cups Milk and dairy products,Milk and yogurt Keto friendly 106 8.823529412 3.529411765 4.0 1.882352941 0.588235294 0.0
Pecan Salty snacks,Nuts Low carb 733 73.33333333 10.0 6.7 6.633333333 3.333333333 0.0
Petit pot de crème au chocolat Milk and dairy products,Dairy desserts Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Poppy seeds Spices and herbs Low carb 525 41.56 17.99 19.5 8.63 2.99 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
Prunes Fruits and vegetables,Fruits Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Salted Fats and sauces,Fats Keto friendly 714 78.57 0.0 0.0 0.0 0.0 0.214
Sauerkraut Composite foods,One-dish meals Keto friendly 0 0.0 0.0 0.0 0.0 0.0 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
Soymilk Beverages,Plant-based milk substitutes Keto friendly 42 1.46 2.5 0.8 3.78 3.33 0.0
Split peas Beans and lentils Medium carb 118 0.39 8.34 8.3 12.8 2.9 0.0
Spring onion Fruits and vegetables,Vegetables Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Tumeric Keto friendly 0 0.0 0.0 0.0 0.0 0.0 0.0
Turkey Fish‚ Meat‚ Eggs,Meat,Poultry Keto friendly 125 4.46 17.86 0.0 3.57 1.79 0.045

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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By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
By meal Breakfast - lunch - snacks - desserts - dinners - sea food - salads - soups - exotic - bone broth
By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
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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
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