Low-Carb Diet
What Is a Low-Carb Diet?
A low-carb eating plan means limiting foods high in carbohydrates, like breads, pasta, rice, and certain fruits. Instead, this approach includes more foods rich in protein and healthy fats.
People use different versions of this diet, and the amount of daily carbs can change depending on the plan. Many plans suggest about 20 to 57 grams of carbs each day, which is much less than in standard diets.
Main Reasons for Following Low-Carb Plans
Most people choose a low-carb eating pattern to lose weight. Sometimes, healthcare providers recommend this type of meal plan to help manage blood sugar for people with diabetes or prediabetes.
Others start because they enjoy the food choices, want to feel more full, or want to change long-term eating habits. Before making big changes to your diet, especially if you have health conditions like type 2 diabetes or heart disease, talk with a healthcare provider.
How Low-Carb Diets Work and What to Expect
Carbohydrates give the body energy. When you eat fewer carbs, your body uses other sources, like stored fat, for fuel. On very-low-carb diets like the ketogenic diet, the body enters ketosis. In this state, the liver turns fat into ketones, which provide energy instead of glucose. There are different types of carbs:
- Natural sugars (in fruit and dairy)
- Refined sugars (like table sugar)
- Complex carbs (in whole grains and beans)
- Refined grains (like white bread and pasta)
Complex carbohydrates break down slowly and don’t raise blood sugar as quickly as refined carbs. Refined carbs, especially in processed foods, can cause quick changes in blood sugar and insulin levels. Many people find that eating fewer refined carbs helps manage blood sugar and may improve insulin sensitivity.
How the Diet Supports Weight Loss
Cutting carbs can lower blood sugar and insulin levels, which may help the body burn stored fat. Foods high in protein and fat also help you feel full, making it easier to eat fewer calories. When people eat fewer calories than they use, they usually lose weight, and low-carb plans can make this easier for some.
What Foods Are Commonly Eaten?
People following a low-carb eating style often choose:
- Meat and poultry
- Seafood and fish
- Eggs
- Cheese and some other dairy products
- Nonstarchy vegetables: broccoli, leafy greens, peppers, cucumbers, zucchini
- Healthy fats: olive oil, avocados, nuts (in moderation)
- Low-carb drinks: water, tea, black coffee
Foods usually limited or avoided include:
- Grains and foods made with wheat (breads, pasta)
- Starchy vegetables (potatoes, corn)
- Most beans and lentils
- Sweets, cakes, cookies, candy
- Sugar-sweetened beverages
- Highly processed foods
Sample Table: Foods to Eat and Avoid
| Foods to Include | Foods to Limit or Avoid |
|---|---|
| Chicken, turkey, beef | White bread, pasta |
| Fish, shellfish | Potatoes, corn |
| Eggs | Legumes (beans, peas, lentils) |
| Cheese, Greek yogurt | Cakes, cookies, soda |
| Leafy greens, peppers | Juice and sweetened drinks |
| Olive oil, avocado | Most traditional snack foods |
| Nuts (almonds, walnuts) | Sweetened dairy (ice cream, yogurt) |
What Kind of Results Can You Expect?
People on low-carb eating plans often lose more weight in the first few months compared to a low-fat diet, sometimes without feeling as hungry. Over time, the difference in weight loss between low-carb and other diets usually gets smaller.
Low-carb plans can help people lose 1 to 1.5 pounds per week, especially when they eat fewer total calories and stay active. These diets may also improve blood sugar levels and reduce risk factors for type 2 diabetes and some heart conditions.
Triglycerides may decrease, and HDL cholesterol (โgoodโ cholesterol) may increase in some people. Long-term results vary. Some people keep the weight off, but others may regain weight if they return to old eating habits or if they don’t meet their calorie needs.
Other Potential Health Effects
- Blood Sugar Control: Eating fewer refined carbs can help balance blood sugar.
- Blood Pressure: Some people see lower blood pressure, especially in the first few weeks.
- Triglycerides: Levels may decrease, which can benefit heart health.
- HDL Cholesterol: This โgoodโ fat may go up with more healthy fats from foods like olive oil and fish.
Possible Downsides and What to Watch Out For
Switching to a low-carb lifestyle can cause short-term side effects such as:
- Headaches
- Fatigue or feeling tired
- Muscle cramps
- Digestive problems (like constipation)
Lowering carbs quickly can also cause the body to make ketones, which may lead to bad breath, weakness, and sometimes confusion. This is more common in strict plans like the ketogenic diet.
Potential Risks if Not Managed Correctly
- Nutritional Gaps: Not eating enough fruits, some starchy vegetables, and whole grains can mean missing out on fiber, vitamins, and minerals. Over time, this might affect gut health or cause deficiencies.
- Digestive Issues: Less fiber can lead to constipation.
- High Saturated Fat Intake: Relying on fatty meats or high-fat dairy can increase saturated and trans fats, which may not be good for the heart.
- Heart Health and Cancer Risk: Eating mostly animal fats and proteins may raise concerns about cholesterol and certain cancers.
- Impact on Chronic Illness: For people with health conditions like kidney disease, a high-protein diet may not be safe.
Points to Remember
- Choose healthy fats, such as olive oil or fatty fish, instead of saturated and trans fats.
- Stay hydrated and enjoy low-carb snacks like nuts or cheese in moderation.
- Talk with a healthcare provider before making big changes, especially if you manage diabetes, heart disease, or take medications that affect blood sugar.
- Focus on good quality protein, complex carbs when included, and plenty of nonstarchy vegetables.
A low-carb eating pattern can be adjusted through different meal plans and recipes, including low-carb breakfasts and snacks, to fit personal needs and preferences.
