Isabella Carter
Low-carb diets are a popular strategy for weight loss and have been since 1860. However, there is no strict definition of a low-carb diet, and the number of carbohydrates a person should eat varies from person to person. Factors such as age, gender, physical activity, body composition, and metabolic rate influence the number of carbs one should consume. Generally, a low-carb diet is considered to be under 100-150 grams of carbs per day, but some diets restrict carbs to 20-50 grams per day to induce ketosis, a metabolic state where the body burns fat for fuel.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Less than 100-150 grams per day, with some sources suggesting less than 50 grams per day |
| Protein intake | 0.7-0.9 grams per pound of body weight |
| Fat intake | High |
| Recommended foods | Non-starchy vegetables, lean animal proteins, low-carb fruits |
| Foods to avoid | Starchy foods, calorically dense foods |
| Potential benefits | Weight loss, improved blood glucose and blood fat levels in people with type 2 diabetes, reduced risk of heart disease |
| Potential risks | May not be suitable for people with type 1 diabetes, can affect growth in children |
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What You'll Learn
Low-carb diets and weight loss
Low-carb diets have been a strategy for weight loss since 1860, and more recently, in 1972. While there is no strict definition of a low-carb diet, anything under 100–150 grams of carbohydrates per day is generally considered low-carb. This is a lot less than the amount of carbs in the standard Western diet.
The main mechanism behind low-carb diets is a reduction in insulin levels. Insulin tells fat cells to store fat and the kidneys to retain sodium. On a low-carb diet, your insulin levels go down, your body starts shedding excess sodium and water, and you lose excess bloating. However, this can lead to mild sodium deficiency, which can cause side effects like lightheadedness, fatigue, headaches, leg cramps, and constipation.
Low-carb diets can also produce a higher metabolic burn than high-carb diets, burning 200 to 300 more calories. This is because the body is designed to preferentially burn carbs. When you drastically cut back on carbs, your body needs to shift to burning fat, which can take a few days, during which you will probably feel under the weather. This is called the "keto flu" and happens to most people who go on ultra-low-carb diets.
The ketogenic (keto) diet is a popular style of eating that restricts carbohydrates. It is considered a high-fat, low-carbohydrate diet, with 70-80% of daily dietary macronutrients coming from fat, 10-20% from protein, and 5-10% from carbohydrates. This means limiting carbs to under 50 grams per day.
On a low-carb diet, it is important to avoid eating too much protein, as this can prevent your body from going into full ketosis. It is also important to avoid focusing on calorie-dense foods like cheese and meats, as these can derail weight loss efforts. A properly planned low-carb diet should include a large amount of non-starchy vegetables, which help with a sense of satiety or fullness.
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Ketogenic diets
There is no strict definition of a low-carb diet, but anything under 100-150 grams of carbohydrates per day is generally considered low-carb. However, to enter ketosis, a metabolic state where the body uses fat for fuel instead of carbohydrates, most people will need to consume fewer than 50 grams of carbohydrates per day. Ketogenic diets, or keto diets, are a specific type of low-carb diet that restricts carbohydrates to induce nutritional ketosis. Typically, keto diets limit carbohydrates to 20 to 50 grams per day and derive 55% to 90% of daily calories from fat. The remaining calories come from protein and carbohydrates, with protein intake ranging from 0.7 to 0.9 grams per pound of body weight.
The keto diet has been used to treat epilepsy and is advertised as a weight-loss solution. Several studies have shown that the keto diet can help with weight loss and provide numerous health benefits, including lower risks for certain diseases such as diabetes, cancer, and Alzheimer's disease. However, the keto diet is associated with an increase in "bad" LDL cholesterol and saturated fat intake, which are linked to heart disease. The keto diet can also cause short-term side effects, known as the "keto flu," such as nausea, vomiting, headache, fatigue, dizziness, insomnia, reduced exercise tolerance, and constipation. These symptoms usually resolve within a few days to weeks and can be mitigated by ensuring adequate fluid and electrolyte intake.
There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The standard ketogenic diet is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and 10% carbohydrates. The cyclical ketogenic diet involves periods of higher carb intake, such as five ketogenic days followed by two high-carb days. The targeted ketogenic diet allows for the addition of carbohydrates around workouts, while the high protein ketogenic diet is similar to the standard version but includes more protein.
While the short-term effects of the keto diet are well-established, the long-term health implications are unknown due to limited literature. It is important to consult a doctor and a registered dietitian before attempting a ketogenic diet, as it comes with certain risks and may not be suitable for everyone. Additionally, the keto diet can be challenging to sustain, and weight gain may occur once a normal diet is resumed.
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Macronutrients
Carbohydrates are the body's preferred source of energy. However, on a low-carb diet, the body shifts to burning fat for energy. This shift can lead to weight loss, which is one of the main benefits of low-carb diets. The number of carbs considered "low" varies among individuals and depends on factors such as age, gender, physical activity level, body composition, and metabolic rate. Generally, a low-carb diet consists of less than 100-150 grams of carbohydrates per day, which is significantly less than the typical Western diet.
Ketogenic diets are a specific type of low-carb diet that restricts carbohydrate intake to induce ketosis, a metabolic state where the body burns fat for fuel. To achieve ketosis, carbohydrate intake is typically limited to less than 50 grams per day, which may be too restrictive for some individuals.
When following a low-carb diet, it is important to be mindful of the potential pitfalls. For example, consuming excessive amounts of protein can lead to gluconeogenesis, preventing the body from reaching full ketosis. Additionally, focusing on calorically dense foods like cheese and meats can derail weight loss efforts. Understanding the concept of net carbs and their impact on the body is crucial. Net carbs are calculated by subtracting fiber and sugar alcohols from the total number of carbs, but their utility in tracking carbohydrate intake is controversial.
Overall, a well-formulated low-carb diet should be high in fat and moderate in protein and carbohydrates. This can be achieved by including a large amount of non-starchy vegetables, which are low in energy density and promote a sense of fullness.
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Low-carb diets and diabetes
There is no strict definition of a low-carb diet, but anything under 100-150 grams of carbohydrates per day is generally considered low-carb. Some people consider a low-carb diet to be one that contains fewer than 130 grams of carbohydrates per day. Very low-carb diets are typically those with fewer than 50 grams of carbohydrates per day.
Low-carb diets have been a strategy for weight loss since 1860, and especially since 1972. They are still popular today. While all low-carb approaches reduce overall carbohydrate intake, there is no clear consensus on what defines a low-carb diet. Some studies have defined low-carb diets as a percentage of daily macronutrient intake or total daily carbohydrate load.
Low-carb diets can be beneficial for people with type 2 diabetes. They can help with weight loss, lower blood pressure, and lower cholesterol. Some studies have shown that very low-carb diets may improve blood glucose levels in people with prediabetes or type 2 diabetes. However, it is important to note that the number of carbohydrates consumed in these diets varies, and the emphasis on eating fats raises concerns about the effects on cholesterol levels and heart health.
For people with type 2 diabetes, it is important to speak to a healthcare professional before starting a low-carb diet, especially if they are taking insulin or diabetes medication. This is because the amount of carbohydrates consumed has the biggest impact on blood sugar levels. If a person taking insulin or sulphonylureas reduces their carbohydrate intake without adjusting their medication, their blood sugar levels could drop too low, resulting in a hypo.
Some studies have shown that low-carb diets that are plant-based may reduce the risk of type 2 diabetes, while those that emphasize animal-based foods may increase the risk. The Mediterranean diet, for example, focuses on consuming an abundance of plant-based foods, moderate amounts of fish and poultry, and limited sweets and red meat. It is lower in carbohydrates than the typical American diet and has been linked to improved A1C and fasting blood glucose in patients with diabetes.
Overall, while low-carb diets can be beneficial for people with type 2 diabetes, it is important to seek personalized advice from a healthcare professional before starting any new diet.
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Common mistakes
While there is no strict definition of a low-carb diet, anything under 100–150 grams of carbohydrates per day is generally considered low-carb. To enter ketosis, however, most people will need to consume fewer than 50 grams of carbohydrates per day.
Not Consuming Enough Sodium
Low-carb diets lower insulin levels, causing the kidneys to excrete excess sodium. This can lead to a mild sodium deficiency, resulting in side effects such as lightheadedness, fatigue, headaches, leg cramps, and constipation. To avoid this, ensure you're consuming enough sodium by salting your food or drinking a cup of broth daily.
Excessive Protein Consumption
Consuming too much protein can prevent your body from entering full ketosis. When the body doesn't have enough carbohydrates, amino acids from proteins are converted into glucose via gluconeogenesis, increasing sugar levels and the need for insulin. Aim for a moderate protein intake, with 50-60 grams considered moderate for most people.
Avoiding Healthy Fats
Some people mistakenly believe that cutting out fats on a low-carb diet will make it healthier. However, this can lead to hunger and inadequate nutrition. Healthy fats are crucial for a balanced diet and can be found in fatty cuts of meat, avocados, olive oil, and nuts.
Expecting Results Too Soon
Simply cutting back on carbs is not enough. A well-formulated low-carb diet should also include a healthy amount of all macronutrients, including proteins, fats, and carbohydrates from vegetables and fruits. Additionally, getting a good night's sleep is important for maintaining healthy hormone levels and reducing the likelihood of unhealthy snacking.
Carb Creep
Even after experiencing initial weight loss, it's important to remain active and not become sedentary. Exercise is crucial for achieving and maintaining long-term results. Find an exercise routine that you enjoy and stick with it.
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Frequently asked questions
A low-carb diet is a diet that restricts carbohydrates. There is no strict definition of a low-carb diet, but anything under 100-150 grams per day is generally considered low carb.
A keto diet is a type of low-carb diet, but it is more restrictive. A keto diet restricts carbohydrates to under 50 grams per day, while a typical low-carb diet recommends twice as many carbs.
Low-carb meals typically include a protein, vegetable, and starch. Examples of low-carb dinners include steak with broccoli, chicken with riced cauliflower, and broth-based soup with a salad.
A low-carb diet can help with weight loss, as it lowers insulin levels and shifts the body to burn fat for energy. It can also help reduce bloating due to the reduction in sodium.
