Low-carb diets are among the most popular diets

Low-carb diets are among the most popular diets

Low-carb diets – Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, the ketogenic (keto) diet, and the low-carb, high-fat diet (LCHF).Some varieties cut carbs more drastically than others. For example, very low-carb diets like the keto diet restrict this macronutrient to less than 10% of total calories, compared to 30% or less for other types (44Trusted Source).

Low-carb diets
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How does it work

Low-carb diets restrict carbohydrate intake in favor of protein and fat.

They generally have more protein than low-fat diets, which is important, as protein can help control appetite, increase metabolism, and preserve muscle mass (45Trusted Source).

On very low-carb diets like keto, your body begins to use fatty acids instead of carbohydrates for energy by converting them to ketones. This process is called ketosis (46Trusted Source).

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Health Benefits

Research suggests that low-carb diets can reduce risk factors for heart disease, including high cholesterol and blood pressure. They can also improve blood sugar and insulin levels in people with type 2 diabetes (47Trusted Source, 48Trusted Source).

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Many studies indicate that low-carb diets can help with weight loss and may be more effective than conventional low-fat diets (49Trusted Source, 50Trusted Source, 51Trusted Source).

For example, a review of 53 studies involving 68,128 participants found that low-carbohydrate diets resulted in significantly greater weight loss than low-fat diets (52 trusted source).

Also, low-carb diets appear to be quite effective at burning unhealthy belly fat (53Trusted Source, 54Trusted Source, 55Trusted Source).

Low-carb diets are among the most popular diets
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Disadvantages

In some cases, a low-carb diet can raise LDL (bad) cholesterol levels. Very low-carb diets can also be difficult to follow and cause digestive upset in some people (56Trusted Source).

In very rare situations, following a very low-carb diet can cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (57Trusted Source, 58Trusted Source).

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The bottom line

Many diets can help you lose weight and offer unique health benefits.Some of the most popular eating plans include the Mediterranean diet, WW (Weight Watchers), the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic diet, and the Volumetrics diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick with it in the long run.

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And before starting any kind of new diet, it’s always a good idea to talk to your doctor about your personal health history. They can help you decide which plan would work best for you.

Also, once you’ve decided to start a new diet, a registered dietitian can help you navigate the new rules and help you plan the meals you really want to eat.

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