Low carb diets are designed to promote weight loss, stabilise blood sugar levels and promote a healthy lifestyle. Low carb diets limit the quantity of sugar and carbs in the diet. It restricts carbohydrates to the minimum and increases intake of protein, fat, and vegetables rich in antioxidants. There are different types of low carb diets, and they differ based on the amount of carbs permitted for each type, each day. A low carb diet usually contains less than 26% of total daily calories from carbs. It generally limits foods high in carbs or added sugars that include sweets, starches, and refined grains on the basis of daily carb allotment. The high carb food items can also be adjusted with lesser intake The most popular low carb eating patterns for weight lose are- 1.Ketogenic diet It has a low carb and high fat eating pattern that limits daily carb intake to less than 10% of total calories. The keto diet also encourages using high fat ingredients like avocados, olive oil and full-fat dairy products for productive usage. 2.Atkins diet This is a low carb and high protein diet that is typically divided into multiple phases, which vary in terms of daily carb allowance. During the first phase of this diet, carb intake is limited to 20 to 40 g per day. While over the duration of the diet, the intake gradually increases till 100 g per day. 3.Paleo diet This type of diet is designed to mimic the eating patterns of hunter-gatherer ancestors and encourages foods like meat, fruits and vegetables that are readily available. The paleo diet is naturally low in carbs as it eliminates many carb-rich foods like grains, legumes, and dairy products. A low carb diet should include minimally processed and low carb foods. Examples of such food items are- Meat like chicken, pork and lamb Fishes like tuna, salmon and trout Whole eggs Non-starchy vegetables like spinach, cauliflower, carrots and tomatoes Nuts and seeds like almonds, walnuts and chia seeds Fats and oils like avocados, olive oil and coconut oil High fat dairy like cheese, butter. Before starting a low carb diet, one should work with a dietitian to determine a carbohydrate allowance diet that works depending on health goals and personal preferences. For some snacks one can have fruits, yoghurt, eggs, carrots and nuts.
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