The general idea of low carb dieting is that restricting ones carbohydrate intake causes the body to use fat as its primary source of fuel. Although plenty of low carb dieting plans exist, all of them are not the same. Carb restrictions come in varying degrees, from the type of acceptable carbs to the amount of carbs allowable. But despite these differences, there is one common thread shared across all low carb plans. That being, that foods high in carbohydrates—most especially refined carbs must be limited. Each plan encourages healthy fats and proteins. And while the idea of low carb eating is met mostly with controversy, many consider it a valid method for successful weight loss.
Atkins Diet
The premise of the Atkins diet is to teach dieters to think of low carbohydrate eating not as a diet, but rather, lifetime nutrition management. It theorizes that restricting ones carbs causes the body to switch from burning carbs as its sole source of fuel to burning fat instead. Over-processed, refined foods like white pasta, white bread and many cereals are forbidden; sugary treats like cookies, cakes and pies are also forbidden. The Atkins diet espouses the consumption of unprocessed, whole foods in their purest forms, and encourages eating both lean and fatty cuts of protein like poultry, meat, eggs and fish. While many diet plan eschew high-fat versions of cheese, the Atkins diet encourages dieters to go for full-fat versions of mozzarella, cheddar, and cream cheese, for example. Sugar-free salad dressings and healthy oils like olive oil, grape seed oil sunflower oil and sesame seed oil are all acceptable on the Atkins plan; nuts and seeds are also acceptable sources of nutrition. Induction, Ongoing Weight Loss (OWL), Pre-Maintenance, and Lifetime Maintenance are the four phases of the Atkins diet program. While this plan over-eating on this plan is not encouraged, neither is counting calories. According to Atkins.com, the plant doesn’t dictate that dieters count calories. Dieters are taught to use common sense and eat until satisfied, rather eating until stuffed. Further to this the plan also teaches that while eating too many calories can be a hindrance to losing weight, eating too few can also have an adverse effect because it can slow metabolism down.
South Beach Diet
The South Beach diet aspires to teach dieters how to incorporate flexible ways of eating satisfying foods in everyday life. One of its primary goals of the plan is that dieters eat delicious meals 365 days a year while at the same keeping unwanted pounds away. The premise of the South Beach diet plan is that one should not only live well but also eat well while doing so. The program operates in three phases: Phase 1, Phase 2 and Phase 3. Phase 1 lasts for a period of two weeks. Sugar cravings should disappear during this phase while as the process of weight loss begins. Additionally, during this phase dieters eat lean proteins like poultry, beef and fish, for instance. They may also enjoy low-fat cheese, low-fat dairy, eggs, high-fibre vegetables and unsaturated fats such as those from seeds, nuts and canola and olive oil. Once in Phase 2, dieters have the opportunity to enjoy a broader range of foods, adding in foods like whole grain breads, whole grain rice and whole wheat pasta. Vegetables, fruits and dark chocolate—yes, dark chocolate is acceptable in Phase 2. When dieters reach Phase 3 it is expected that by this time they are well-adapted to the South Beach diet-style of eating. The eating principles learned from Phases 1 and 2 are applied along with Phase 3 with the express goal of eating this way for life.
Protein Power
The belief behind the Protein Power Diet plan is that the style of eating in modern times shouldn’t be that different from caveman’s way of eating. With animal protein as the caveman’s sole source of sustenance in mind, Protein Power espouses the doctrine that human bodies were meant to survive this way. It is believed that processed foods—namely refined carbohydrates—is the culprit behind many of the health issues in today’s society. This diet plan restricts refined carbohydrates while at the same time warning against the over-consumption of starchy vegetables, grains and legumes. It is surmised that over-exhaustion of body’s insulin response is caused by these types of foods. Dieters are welcomed to eat adequate amounts of protein to help preserve muscle; liberal consumption of fish, poultry and sundry cuts of meat is encouraged. While eggs and cheese are acceptable on the plan, dieters are advised to be mindful of the fact that these foods contain carbohydrates and should therefore use caution when eating them. Other foods permitted on the plan include dairy products like milk, cream and yogurt but dieters should watch out for extra carbohydrates from added sugars.
Sugar Busters
Sugar Busters totes itself a revolutionary eating plan that is based on solid nutrition. It summarizes that the secretion of insulin is controllable by merely reducing ones sugar intake. The plan theorizes that those eat a high-carbohydrate and low-fat style of eating end up regaining their weight due to excessive sugar consumption. In other words, even though a dieter may pay careful attention to his/her eating along with exercising, eating too much sugar can still hinder weight loss. This plan aims to teach dieters to be mindful of nutrition labels and be aware that sugar can be found in almost everything they eat. The program uses practical meal plans and simple recipes, to show dieters how to reduce their daily sugar intake. It aims to steer dieters toward eating more sensibly while avoiding popular foods like white rice, white pasta, white bread—and even potatoes. Sugar Busters coins itself as a non-restrictive eating plan. This means that dieters aren’t restricted from eating foods from any particular food group but to instead choose the best possible foods from those groups.
Low carb dieting, although not a style of eating for everyone, does come with principles worth considering. The premise of avoiding processed foods in favour of nature-rich, whole foods is a principle that should be adhered to in all types of eating plans.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources
- Mayo Clinic (May, 2010)."Low Carb Diet: Could it Help You Lose Weight?" Accessed September 15, 2011 from http://www.mayoclinic.com/health/low-carb-diet/NU00279
- Atkins (n.d.). "Four Phases for Optimal Balance" Accessed September 15, 2011 from http://www.atkins.com/Program/FourPhases.aspx
- South Beach Diet (n.d.). "How the South Beach Diet Works" Accessed September 15, 2011 from http://www.southbeachdiet.com/sbd/publicsite/how-it-works/how-it-works.aspx
- Wallach, Levi. (March 2003). "Protein Power in a Nutshell" Accessed September 15, 2011 from http://www.proteinpower.com/forum/attachment.php?attachmentid=12&d=1141991495
- Sugar Busters (n.d.). "Cut Sugar to Trim Fat" Accessed September 15, 2011 from http://www.sugarbusters.com/filessb/home.html
Aretha C. Smith - Aretha's professional writing career spans 10 years. With her education in information management she has worked in a variety of settings, ...
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