Low Carbohydrate Diet Plans
carbohydrate diet plans restrict your carb intake, reducing the grams
carb calories sometimes well below the recommended amount.
Among these weight loss plans, The Atkins Diet
is the most restrictive during their 2 week induction; limiting your
carbs to only 20 grams per day.
The Zone, another popular way to lose weight with reduced carbs, offers
for their diet.
Allowing up to 40% of the calories from carbs, this
plan is less restrictive than many others.
These type of weight loss plans are often considered “fad diets”.
However, there are
times and situations where people need the restrictions in certain
Many have seen great results using a carb restricted food plan.
One draw back to diets like these that some people experience is
gaining it all back once they are done.
This is primarily due to the fact that people revert back to old eating
The reason this occurs is that many of these types of plans don't teach
weight maintenance habits.
Popular Low Carb Diets
are some of the most popular low carbohydrate diet plans with a short
review and overview of each program.
Atkins Diet starts you off with a 2 week “induction” phase.
During this phase your carbs are extremely restricted to only 20 grams
After the initial 2 weeks, you slowly increase your
carbohydrate intake to 30 grams per day over the next 4
After this period, you add 10 gram increments slowly until you have
stopped losing weight.
Hopefully by this point you have
your goal weight and are at the recommended 60% of calories coming from
If you are not yet at your goal weight then
would slowly reduce carbs again until you have reached your
Zone Diet is based on a 40-30-30 concept with 40% of your calories
coming from the “right” carbohydrates, 30% from protein and 30% from
Again the focus is on the “right” fats and
proteins for this low carbohydrate diet plan.
The eating plan consists of a small amount of low fat protein, about a
fist size portion, at each meal and at each snack at mid afternoon and
Each meal also includes the “favorable” or
carbs that are twice the size of the protein serving.
carb foods include veggies, lentils, beans, whole grains and most
An additional serving of the “unfavorable” carbs are
included but a much smaller serving.
would include brown rice, pasta, papaya, mango, bananas, dry cereal,
bagels, carrots and all fruit juices.
South Beach Diet has 3 phases. The first phase is the
restrictive of carbohydrates eliminating foods like rice, pasta and
In the second phase some of these foods are added
your meal plan. The last phase, phase 3, is about leaning how
eat healthy for life and maintaining your weight.
This low carbohydrate diet plan is all about selecting the right carbs
based on the glycemic
index. The better the glycemic index value, the better these carbs are
Glycemic Impact Diet, as the name suggests, focuses on the glycemic
index of the foods but takes this one step further.
to looking at the GI for carbohydrate foods it also considers the
Glycemic Load. The glycemic load is a combination of the GI
the amount of carbohydrates the food has which determines the glycemic
impact of the food.
A good example is the carrot.
carrot has a high GI but a low amount of carbs per volume, meaning the
carrot has a low glycemic load making this a great food for this low
The Glycemic Impact Diet is based on a 40% carbs,
protein and 30% from healthy fats.
This diet is high in protein and this is the main
“ingredient” to this weight loss program. Meat lovers will
have no problem
this diet while vegetarians will have a limited selection with tofu
the primary source of protein.
Depending on the amount of
you need to lose, carbs are restricted to only 30 grams per day and up
to 55 grams per day.
They provide a low carbs list of veggies
fruits to make your selections easier. These include leafy
veggies, tomatoes, peppers, broccoli, zucchini, cucumbers,
Additionally, you can add in 25 grams of fiber which can be subtracted
from the carbs in processed foods giving you more grams
of carbs to play with in your total low carbohydrate diet.
If you are a diabetic, you should check first with your
before trying any of these low carbohydrate diets.
Due to the
potential for foods high in fat and the restricted carbs, these diets
may or may not be the right choice for you to control and manage your
blood glucose levels.
Find out all about the benefits of a low carbohydrate diet.
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Weight Loss Reviews
Before you pick your perfect weight loss plan read some of these
reviews. There are fads diets, established programs and more.
So what is a carb anyway? Learn more by reading this article.
Counting Carbs or Making Carbs Count?
If you love your carbs and don't want to give them all up, then make
your carbohydrate choices count to lose weight and get healthy.