Low-carb diets have been popular for many decades.
They used to be highly controversial, but have now been gaining mainstream acceptance.
Low-carb diets tend to cause more weight loss than low-fat diets, at least in the short-term (1).
They also improve numerous health markers, such as blood triglycerides, HDL cholesterol, blood sugar and blood pressure (2, 3, 4, 5, 6).
However, not all low-carb “diets” are the same. There are many different types.
Here are 8 popular ways to do a low-carb diet.
1. A Typical Low-Carb Diet
The typical low-carb diet does not have a fixed definition.
It is simply referred to as a low-carb, low-carbohydrate or carb-restricted diet.
This diet tends to be lower in carbs, and higher in protein, than a typical “Western” diet.
This type of diet is usually based on meats, fish, eggs, nuts, seeds, vegetables, fruitsand healthy fats.
It minimizes the intake of high-carb foods like grains, potatoes, sugary drinks and high-sugar junk foods.
The recommended carb intake per day generally depends on the person’s goals and preferences, but here is a popular guideline:
- 100–150 grams: Weight maintenance or frequent high-intensity exercise. There’s room for plenty of fruit and even some starchy foods like potatoes.
- 50–100 grams: Slow and steady weight loss or weight maintenance. There’s room for plenty of vegetables and fruit.
- Under 50 grams: Fast weight loss. Eat plenty of vegetables, but limit fruit intake to low-GI berries.
For a detailed guide to a typical low-carb diet, read this.
Bottom Line: The typical low-carb diet is much lower in carbs and higher in protein than a regular diet. The recommended carb intake depends on individual goals and preferences.
2. Ketogenic Diet
The ketogenic diet is a very low-carb, high-fat diet. It is often referred to as keto.
The goal of a ketogenic diet is to keep carbs so low that the body goes into a metabolic state called ketosis.
When carb intake is very low, insulin levels go way down and the body releases large amounts of fatty acids from its body fat stores.
A lot of these fatty acids are transferred to the liver, which can turn them into ketone bodies.
Ketone bodies, or ketones, are water-soluble molecules that can cross the blood-brain barrier and supply energy for the brain.
Instead of running on carbs, the brain starts running largely on ketones. The little glucose still required by the brain can be produced by the body via a process calledgluconeogenesis.
Some versions of a ketogenic diet even restrict protein intake, because too much protein may reduce the amount of ketones produced in some people.
A ketogenic diet was traditionally used to treat drug-resistant epilepsy in children. It may also have benefits for other neurological disorders, and metabolic problems like type 2 diabetes (7, 8, 9, 10).
It has also become popular for fat loss, even among some bodybuilders. It is a very effective diet to lose fat, and tends to cause a major reduction in appetite (11, 12).
A ketogenic diet involves high-protein, high-fat foods. Carbs are generally limited to less than 50 grams per day, and sometimes to less than 20–30 grams.
A conventional ketogenic diet is referred to as a “standard” ketogenic diet (SKD).
However, there are other variations that involve strategically adding carbs:
- Targeted Ketogenic Diet (TKD): Add small amounts of carbs around workouts.
- Cyclical Ketogenic Diet (CKD): Eat a ketogenic diet on most days of the week, but switch to a high-carb diet for 1–2 days each week.
Here are two incredibly detailed guides about ketogenic diets, one from a fat loss and general health perspective and the other from a muscle gain and performanceperspective.
Bottom Line: A ketogenic diet, or keto, involves reducing carbs sufficiently to induce a metabolic state called ketosis. It is a very powerful diet to lose fat, and has powerful benefits for several diseases.
3. Low-Carb, High-Fat (LCHF)
LCHF stands for “low-carb, high-fat.”
This is a fairly standard very low-carb diet, except an even greater emphasis is put on eating whole, unprocessed foods.
The LCHF diet has become very popular in Sweden, as well as other Nordic countries. It focuses mostly on meats, fish and shellfish, eggs, healthy fats, vegetables, dairy products, nuts and berries.
The recommended carb intake on this diet can range from under 20 grams per day, to under 100 grams per day.
Here is an incredibly detailed guide to the LCHF diet.
Bottom Line: The LCHF (low-carb, high-fat) diet is popular in Sweden. It is a very low-carb diet that focuses mostly on whole, unprocessed foods.
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