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Many models of famous low carb diets are united by the fact that almost all come from the studies of doctors and researchers looking at chronic conditions. Induction phase: in this phase there is induced ketosis by reducing the amount of carbohydrates taken to just 20 grams per day.
Weight loss Phase: carbohydrates are increased by 5 grams per day for each week, until you start to lose weight.
Pre-maintenance Phase: the phase increases the amount of carbohydrates to 10 g per day each week until you understand the right amount of carbohydrates you need take and not get fat and to keep a stable weight.
Maintenance phase: at this stage you know the amount of carbohydrates to be taken per each day and how to transition to a normal diet. This low carb diet is divided into three stages based on the glycaemic index of the foods or the ability of the foods body to induce the production of insulin. Phase I: in this phase carbohydrates are completely eliminated and one eats only proteins, vegetables and fats. Phase II: one starts the reintroduction of carbohydrate grains, legumes, fruit and skim milk.
Phase III: is the maintenance phase that includes three servings of grains a day and three servings of fruit a day, while protein foods and fats remain unchanged. After the four weeks, one starts the maintenance phase where one adopts an alternate 5 days of discharge and two for charging. As you can see all the low carb diets are low in carbohydrates and replace carbohydrates with proteins and fats. The carbohydrates are not completely eliminated but strongly limited causing rapid loss of weight. All types of fish such as tuna, salmon, trout, swordfish, all seafood such as mussels and clams, and all molluscs such as squid and octopus.
Some fruits like pomegranates, lime, berries, strawberries, papaya, peaches, blueberries and apricots. Almost all kinds of vegetables such as radish, spinach, chard, lettuce salad, herbs, mushrooms, asparagus, cucumbers, broccoli, eggplant, tomatoes and peppers. Legumes, except in the case of a vegetarian diet, which represent the only source of protein, and therefore one should take high-protein legumes such as soybeans. A salad with mixed vegetables and a serving of protein choosing between fish, meat, eggs or cheese.
To vary the meals, especially lunch and dinner, there are some simple low carb recipes that we can follow. Turkey in tuna sauce: For this recipe for two people, you need 300g of turkey breast, 75 g of mayonnaise, 85 g of tuna in oil, 10 g of anchovies and capers for taste. The low carb diet is a weight loss program that works, but despite its advantages, it also has several drawbacks. It is not a diet suitable for everyone and should be followed according to your conditions.


The positive effects of a low carb diet are many, however, considering that the benefits are not standard and there may be variations between one individual and another.
Although there are advantages in following this diet, there are also many drawbacks so that it can be concluded that these diets could be potentially hazardous to your health. First, it is useful to stress that the significant weight loss on the first day is mainly linked to the loss of water reserves and that, although the formation of ketone bodies in the first phase is due to the use of glycogen reserves contained in the fat tissues, muscle reserves are also destroyed which means that the weight loss is not healthy because it does not depend on the decrease in fat mass, but rather the loss of lean body mass or muscles that are essential both for health for physical fitness.
Increased cardiovascular risks: the excessive consumption of fat produces an increase in cholesterol and therefore an increased risk of atherosclerosis and heart attack. Increased risk of cancer: reducing the consumption of carbohydrates, fruits, legumes and vegetables raises the risk of colorectal, stomach, bladder, and breast cancer, because these foods contain a lot of fibre and antioxidants that help to counteract the onset of cancer. Gastrointestinal problems: the limited fibre intake causes problems in the intestines, reducing the motility of the intestines and causing constipation. Pregnant women, because in this period the diet should be balanced, contain all the macronutrients, i.e.
Those suffering from diabetes need to maintain steady blood sugar levels through proper carbohydrate intake during the day. Those who practice sports at a competitive level and do intense workouts or races, because these subjects need carbohydrates to be able to support the efforts. Those suffering from liver or kidney problems because the excessive production of uric acid, nitrogenous waste and ketones cause problems in the liver and kidneys. The diet is instead recommended for those who practice sports such as body building because the large amount of proteins help to develop muscle mass and maintain it. The diet of the body builder in any case does not provide for the total elimination of carbohydrates but only the reduction helping to maintain a balance in insulin and glucagon, hormones that regulate the processing of the adipose tissue in the muscle tissue. Low Carb Diet is the Low Carbohydrate Diet which is based on minimising starch and sugar and replaces them with food rich in healthy fats and proteins.
This diet keeps the body in shape and is better than most of the diet plans suggested by health experts. Note that the vegetables to be included are all fresh vegetables, yogurt is plain, unsweetened yogurt and all the meats are lean meats that are low on fats and have high content of protein. The argument given against this diet has always been that the diet includes intake of high saturated fats that cause cardiac problems, however the failure lies in understanding that these saturated fats cause the build up of good cholesterol in the body which prevents heart probems from occurring at the first place.
This process of dieting is much easy to follow because there is no restriction on what you can eat and what you cannot.
Since carbohydrates are replaced with protein and fibre there are few casual problems the body faces during the first few days of the diet. Though these symptoms cause trouble, one important thing to know is that they are not fatal.
The diet plan is safe to follow and recommended unless you are suffering from other problems and are under medications.


The main advantage of a low carb diet is that it makes you lose weight very quickly, but the disadvantages are many because they deprive the body of nutrients that are considered important in the prevention of various diseases.
The alternation of the two phases lasts for about 4 weeks and one needs to understand the right daily intake of carbohydrates. The sauce is prepared by blending capers, anchovies, mayonnaise and tuna and should be positioned on the previously grilled turkey breast. Indeed it is true that these diets allow for quick weight loss that could be useful in case of severe obesity, but the formation of ketone bodies and lack of carbohydrates can lead to serious complications.
It also involves intake of real food which are not unnatural, processed or made using artificial chemicals. This lasts up to 5 days after which you find your body responding to the changes more effectively and causing healthy weight loss. Avoid taking any oral medication for these and try to keep the body active as much as possible. It is always advisable to consult your medical practitioner and dietician before you begin the low carb diet. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!
Alcoholic beverages and soft drinks are not allowed and one can only drink tea, coffee, water and tonic water. Experts are not totally opposed to this diet, provided it is applied to healthy subjects, free of any disease, and especially as long as it is taken for a few days and certainly not as a lifestyle. Exercising, brisk walking and taking up a physical sport activity helps you lose weight faster.
A single diet plan may not work for all, but with minor alterations here and there, you can make it suitable for your body type.
Do not use fat condiments such as oil, mayonnaise or butter, but only vinegar and lemon when cooking.
Furthermore the meat must always be lean, preferably chicken or turkey and always defatted if there is visible fat. It is a very low carb low calorie diet (brings between 800 and 1000 calories per day) and this can be followed only for a couple of weeks.



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