When you hear the word "diet" you may think of a restrictive eating plan, but "diet" can also mean the general way in which someone eats. There are many different types of diets and eating patterns that focus on reducing carbohydrates. Decreasing your intake of carbohydrates is an important step in lowering your set point, so we are going to review several of the most common low-carb plans. If any of the diets below appeal to you, give them a try! However, please consult your doctor before making any major changes to your diet and eating habits.
Mediterranean
The Mediterranean diet is a meal plan inspired by the traditional eating habits of people in countries bordering the Mediterranean Sea (France, Spain, Greece, Italy).
This meal plan emphasizes fruits, veggies, whole grains, nuts, seeds and healthy fats (olive oil), while minimizing processed foods, added sugars, and refined grains.
Atkins
The Atkins diet is one of the oldest and most widely known low-carb approaches. Atkins was first introduced in the 1970s and is broken down into four phases. Each phase has an increased intake of carbohydrates and all phases focus on very high protein intake.
It is important to be aware that you can overconsume protein which can be taxing on your kidneys. If you are interested in this high protein approach check with your doctor to determine how much protein you should be consuming daily.
Keto
Keto or ketogenic is a diet to put your body into ketosis. Ketosis is a state where your body burns fat for energy instead of sugar. Keto excludes almost all carbohydrates (only low-carb fruits and veggies are permitted) yet includes lean protein and high fat.
Because keto emphasizes high fat, it is important to ensure the fats you are consuming are healthy fats. Focus on consuming more heart-healthy mono and polyunsaturated fats (like those found in nuts and fish) and decreasing your intake of saturated fats (such as red meat).
Paleo
When you think of paleo, think of the Stone Age and what people living in those times would have consumed. Paleo focuses on lean meats, fish, fruits, vegetables, nuts, and seeds, and does not include any foods that are a result of modern farming.
South Beach
The South Beach diet is lower in carbohydrates but does not eliminate them. It is broken up into three phases with different carbohydrate intakes in each phase.
Whole30
The Whole30 is different in that it is a 30-day elimination diet to revamp your diet and food intake to improve your sleep, energy, mood, and overall health. The Whole30 eliminates sugar, grains, legumes, processed foods, dairy, sweeteners, and alcohol. It is a pretty restrictive way of eating for 30 days and many may gain back the weight they lost over their 30 days once they return to their regular eating patterns.