Follow A Low-carb Diet

When people say they follow a low-carb diet, what does this mean? For many, the term "low carb" conjures up images of bacon, eggs, butter, bunless burgers, and not much else. While these items are essentially carbohydrate-free and can certainly be included, even a low-carb diet contains some carbs, and these can come from a wide variety of nutritious foods. In fact, a carbohydrate-restricted diet can be just as balanced and healthy as any other eating plan.

How many carbohydrates per day should a person eat on a low-carb diet?

This is a controversial topic, and there is no universal agreement on the right amount. The number of carbs to consume will depend to a large extent on individual tolerance to carbohydrates in terms of effects on blood sugar, weight, and other health markers. Another important factor is what degree of carbohydrate restriction a person feels comfortable with.

How many carbs do most people eat?

The typical American diet contains approximately 300 grams of carbohydrates a day, or 60% of total calories for someone consuming 2000 calories a day. In 2008, several of the leading researchers in the field of carbohydrate restriction proposed the following definitions for various levels of carbohydrate intake: Very-low-carbohydrate ketogenic diet (VLCKD):

What are the main features of a VLCKD?

A VLCKD restricts carbohydrates to levels low enough to induce ketosis, the state of having elevated ketones in the blood as a result of greatly accelerated burning of fat. These ketones can be used as a fuel source by the brain and other organs in place of glucose. This level of carbohydrate is recommended in the initial stages of the Atkins diet, which limits carbs to 20 grams a day in order to promote rapid weight loss. Many people with diabetes also follow VLCKDs to manage blood sugar levels. Typical foods on a VLCKD include meat, poultry, fish, eggs, cheese, nonstarchy vegetables, nuts, and small amounts of berries.

What are the main features of an LCD?

An LCD is less restrictive than a VLCKD in terms of foods allowed. Some people prefer transitioning up to this level of carbohydrate in order to have more flexibility in weight maintenance after losing weight on a VLCKD. In addition to the foods included in a VLCKD plan, depending on the carb level, LCDs often include most fruits, beans, and small amounts of starchy vegetables like sweet potatoes.

What are the main features of an MCD?

An MCD is even less restrictive than an LCD and can include almost any type of food as long as portions of high-carbohydrate items are relatively small, including starches like bread, cereal, and rice. Athletes and other active individuals often do well on an MCD, while others will need to follow a more restricted plan in order to achieve their goals.

How can I decide what is the right amount of carbohydrate for me?

In addition to considering the effect carbs have on your weight and blood sugar, it's important to eat in a way that makes you feel energetic, improves your sense of well-being, and doesn't feel overly restrictive. Some people do well jumping right into a VLCKD, while others may start out on an MCD and gradually reduce their carb intake until the desired results are achieved. The most important thing to do is to listen to your body and make dietary adjustments as needed in order to construct a low-carb diet that is ideal for you.

A low-carb diet should include a number of different types of nutritious food regardless of its carbohydrate content. Carbohydrate restriction can be very effective for managing blood sugar or losing and maintaining weight, but finding the right amount of carbs based on your own personal tolerance will be key to your success.Always check with your doctor before starting a low-carbohydrate diet or making other dietary changes.