With all low carb diets claiming success, it can be hard to pick the perfect low carb diet for you. Are all low carb diets the same? What is the difference among all low carb diets? It can be confusing with all low carb diets, products and plans you see out there. Luckily, thousands of people have been trying all low carb diets for years now, and almost all low carb diets have well known pluses and minuses.
Atkins Diet
Of all low carb diets, Atkins is probably one of the most popular low carb diets there is. Watching your carb levels is all that’s required, and the foods you are allowed to eat with Atkins (hamburgers, steaks, and cream) are often beloved. Negative comments, though, include the fact that you may feel overtired, stressed, even have a headache while your body is responding to the new diet. Research suggests that this diet lowers blood sugar, tryglicerides, cholesterol and saturated fat levels, helping heart health.
Dr. Atkins believed that nearly all obesity is caused by overactive insulin production and not by overeating. He believed that overeating could be caused by carbohydrate addiction and that most overweight people actually ate less than their slim counterparts. However, they crave and eat carbohydrate, which raises their insulin levels and suppresses fat burning. He also recommends the use of dietary supplements to help balance nutrition and the bodies systems.
The Induction diet is very strict as far as carb elimination (20 grams or less per day), but generous in the allowance of fat and protein. It should be noted that low starch vegetables are the recommended source of carbs. This phase of the diet lasts 14 days and is followed by the Ongoing Weight Loss diet (OWL).
South Beach Diet
Next to Atkins, of all low carb diets,this diet is a huge hit. Developed by Dr. Arthur Agatston, The South Beach Diet teaches dieters to eat the right carbs and the right fats. The diet has three phases. In the first dieter’s banish their bad carb cravings and induce rapid weight loss. In the second phase, some types of carbs are reintroduced and weight loss is slower. The final phase is the “Diet for Life”.
Most report a good initial weight loss, and a pretty lasting weight reduction. Of all low carb diets, many feel that it is easy to follow. Probably the reason for this feeling about South Beach Diet, over all low carb diets is that there is no counting involved, just a list of foods you can and cannot eat. As with all low carb diets, there are also negatives. Some say that if you don’t stick with the lists of foods your weight can come right back. Others did not like the use of aspartame, as perhaps dangerous in the long term.
The Zone Diet
This is a fairly popular one, of all low carb diets. Many people feel it is the most sensible of all low carb diets to follow. Most dieters report they are not hungry on this diet, and it is a fairly safe diet plan. Created by Dr. Barry Sears, The Zone encourages balanced carb and protein intake. Dr. Sears suggests that you divide your plate into three sections, one for protein and two for fruits and vegetables per meal. This works out to 30 percent protein, 40 percent carb, and 30 percent fat. For each meal, the protein portion should be roughly the size of your tightly closed fist. The carb portion should be the size of two loosely closed fists and the added fat portion should be about the volume of your thumb.
The Zone is all about food portion measurement and control. Another tool that dieters in the Zone can use to measure food is the “block”. Every adult is allowed at least 11 blocks per day and the proper food serving size will affect how much food by volume a dieter actually consumes each day. This plan does not allow for unlimited protein portions or eating until satiated. Once your Zone meal portions are gone, your meal is done.
Carbohydrate Addict’s Diet
Husband and wife scientist team Drs. Rachael and Richard Heller introduced the term “Carbohydrate Addict” in their 1993 book The Carbohydrates Addict’s Diet. The idea is that some people are addicted to carbohydrates just like alcoholics are addicted to alcohol and drug addicts are addicted to drugs. This addiction causes strong cravings, insulin resistance and weight gain.
One of the most important theories of this diet is that being overweight is not the fault of the obese person. Why? Because the person’s biology and the addictive power of carbohydrates is working against them. The Heller’s believe that carb addiction is treated over the long-term with good nutrition and proper diet, but it is never cured and carb addicts must be vigilant to prevent future weight gain and carb binges.
Hampton’s Diet
Dr. Fred Pescatore, a former Associate Medical Director at the Atkins Institute, developed the Hampton’s Diet. This diet is a mix of low carb dieting concepts and the healthiest concepts of the Mediterranean diet. He encourages the liberal consumption of monosaturated fats to aid weight loss and prevent diseases such as cancer, heart disease and diabetes.
Because of Dr. Pescatore’s affiliation with Dr. Atkins, his diet is heavily influenced by the Atkins diet. The main points of difference seem to be more of an emphasis on fruits and vegetables, the use of healthier fats like macadamia nut oil and the suggestion that skin and fat be trimmed from meat.
The Glycemic Index Diet
Written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario, The Glycemic Index (GI) Diet claims, “if you can understand a traffic light, you’ll understand this diet”. Compared to all low carb diets, it is not as high protein, and encourages dieters to cut fats as well as carbs.
Gallop divides food into three groups based on their glycemic index, how fast they cause spikes in blood sugar levels. He separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it. Red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout. Dieters lose one to two pounds per week.
NeanderThin
Ray Audette, the author of NeanderThin touts his diet as a way to “Eat like a caveman to achieve a lean, strong, healthy body”. His research led him to adopt a “Paleolithic”, hunter-gatherer diet, like that eaten by our human ancestors before they settled in agrarian societies. Within one week, his blood sugar levels were normal and after one month he had lost 25 pounds, his arthritic pain was relieved and he noticed improved muscle tone.
Do eat: meats and fish, fruits, vegetables, nuts and seeds, berries
Don’t eat: grains, beans, potatoes, dairy, and sugar
Protein Power
Drs. Michael and Mary Eades, co-authors of The Protein Power LifePlan believe that modern health problems are caused by our modern diet that is heavy on grains and processed food. They offer a food pyramid that is the USDA pyramid turned upside down so that proteins form the base, vegetables and fruit form the center and whole grains form the pyramids tip.
The diet is followed in phases allowing a quick transition to low carb and quick weight loss. The first phase is called Intervention and carb intake is limited to 7 to 10 grams per meal. The second phase is called the Transition level and should be adhered to for several months. At this level up to 15 net carb grams are allowed per meal. In the final maintenance phase, up to 30 grams of carb can be consumed with each meal.
Schwarzbein Principle
Dr. Diana Schwarzbein is the endocrinologist to the stars. The doctor of choice for Suzanne Somers, Larry Hagman and many others, Schwarzbein encourages extensive testing for hormonal imbalances and then suggests various diet and exercise programs and selective hormone replacement to treat any deficiencies.
Dr. Schwarzbein’s diet principles are laid out in The Schwarzbein Principle, her 5-step plan to optimal health. These include healthy nutrition, stress management,No toxic chemicals, regular exercise, and even hormone replacement, when needed.
Somersizing
Suzanne Somers first introduced “Somersizing” in Suzanne Somers Eat Great, Lose Weight in 1992. Somersizing is a way of eating in which you cut sugar and “funky foods” and eat plenty of fats, proteins and good carbs like vegetables and fruit. Foods must be combined in certain ways so that the body easily digests them. Dieters Somersize in two steps, the first (Level One) to lose weight and induce “the melt” of fat and the second (Level Two) for ongoing maintenance of their ideal weight.
Sugar Busters!
On Sugar Busters! dieters cut sugar to trim fat. This diet was created by a group of doctors who realized that it is the sugar in foods that produces a negative insulin response and leads to weight gain. On this plan you eliminate potatoes, corn, white flour, white rice, bread from refined flour, most cold cereals, beets, carrots, refined sugar, corn syrup, molasses, honey, sugary colas and beer.
The diet begins with a 14-day diet plan and includes a meal planner. Dieters are encouraged to eat high fiber, low starch carbs that have a lower glycemic index. Encouraged is the consumption of lean, well-trimmed meats for protein. They estimate that you will consume about 30 percent protein, 40 percent carbs and 30 percent monosaturated oils and other fats.
So, as I said, all low carb diets make claims for success, and there is a lot of truth to this. If you are still getting confused with all low carb diets, products and plans you see out there, study what is really involved with all low carb diets to see which makes sense for you and your lifestyle.