Low-carbohydrate diet

A low-carbohydrate diet is a nutritional plan that limits the consumption of carbohydrates while emphasizing the intake of proteins, fats, and vegetables. Low-carbohydrate diets are popular for weight loss, improved blood sugar control, and other health benefits. There are various types of low-carbohydrate diets, including the Atkins diet, ketogenic diet, and paleo diet.

Types of low-carbohydrate diets

• Atkins diet: A phased approach to carbohydrate restriction, gradually increasing carbohydrate intake while monitoring weight loss progress.
• Ketogenic diet: A very low-carbohydrate, high-fat diet that aims to induce a metabolic state called ketosis.
• Paleo diet: A diet based on the presumed eating habits of early humans, emphasizing whole foods and eliminating grains, legumes, and processed foods.
• Low-carb, high-fat (LCHF) diet: A diet that restricts carbohydrates while prioritizing healthy fats and moderate protein intake.

Benefits

Low-carbohydrate diets may provide the following benefits:

• Weight loss: Many studies have shown that low-carbohydrate diets can be more effective for weight loss than low-fat or low-calorie diets.<ref>,

 Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial, 
 Annals of Internal Medicine, 
 2014,
 Vol. 161(Issue: 5),
 pp. 309–318,
 DOI: 10.7326/M14-0180,
 PMID: 25178568,</ref>

• Improved blood sugar control: Low-carbohydrate diets can help regulate blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.<ref>,

 Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base, 
 Nutrition, 
 2015,
 Vol. 31(Issue: 1),
 pp. 1–13,
 DOI: 10.1016/j.nut.2014.06.011,
 PMID: 25287761,</ref>

• Reduced appetite: Low-carbohydrate diets can lead to reduced hunger, allowing for easier calorie restriction and weight loss.<ref>,

 Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum, 
 The American Journal of Clinical Nutrition, 
 2008,
 Vol. 87(Issue: 1),
 pp. 44–55,
 DOI: 10.1093/ajcn/87.1.44,
 PMID: 18175736,</ref>

Risks and considerations

Low-carbohydrate diets may have potential risks and considerations, including:

• Nutrient deficiencies: Restricting certain food groups may lead to deficiencies in essential vitamins and minerals, such as vitamin B and calcium.
• Short-term side effects: Some individuals may experience flu-like symptoms during the initial adaptation period, commonly referred to as the "keto flu" in ketogenic diets.
• Long-term health effects: The long-term effects of a low-carbohydrate diet on heart health and overall mortality are not yet fully understood, and further research is needed.<ref>,

 Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis, 
 The Lancet Public Health, 
 2018,
 Vol. 3(Issue: 9),
 pp. e419–e428,
 DOI: 10.1016/S2468-2667(18)30135-X,
 PMID: 30122560,</ref>

Summary

A diet low in carbohydrates with a net carbohydrate content that is generally below 130 grams per day can be considered low carbohydrate while the a ketogenic diet requires a much lower net carbohydrate content of about 20-30 per day.

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References

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