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This page is designed to give a general overview of popular low-carb diets, links to books and further information are provided. For most diet plans, there are books that provide detailed information  and full set of guidelines. Atkins diet (officially called “Atkins Nutritional Approach”) was popularised by Dr Atkins in his book Dr Atkins’ Diet Revolution, first published in 1972. Dukan diet was developed in France by doctor Pierre Dukan over 30 years ago, but gained widespread popularity in early 2000s, since the publication of The Dukan Diet book. The main principle behind Paleo diet is eating like our ancestors did in the Paleolithic era, which lasted for over 2 million years and ended about 10,000 years ago with the development of agriculture – relatively recently in evolutionary terms. The advocates of the diet argue that human body has not yet had the time to evolve to properly digest foods made available by agriculture, such as grains, legumes and diary. Ketogenic diet (often called just “keto”) is a nutritional approach that aims to induce ketosis by restricting the amount of carbohydrates to a minimum. Originally developed as a way to prevent heart disease, The South Beach diet also gained popularity as a weight loss plan.
The following is a general overview of the popular low carb diets. Since the pros and cons of each diet are subjective, we advise you to do your own research and get more information.
For the most popular low carb diet plans, there are books that provide detailed information and a complete set of guidelines. The diet focuses on limiting the consumption of net carbs in order to force the body to switch from metabolizing glucose for energy to converting the body’s fat stores to a source of energy. It consists of four phases, with phase 1 starting at 20 grams of carbs a day or less and then gradually increasing the low-carb intake until phase 4 where you can eat as many healthy carbs as your body can tolerate without regaining weight.
The glycemic index (GI) was designed for people with diabetes to help control their blood sugar levels.
The GI diet focuses on complex carbs that produce a gradual rise in blood sugar, and fiber that helps you feel full longer. You can get tips on how to choose low-GI carbs, and food and menu ideas in books like The New Glucose Revolution: Low GI Eating Made Easy by Dr.
The premise behind the Paleo diet is that we should eat like our ancestors did in the Paleolithic era – which ended about 10,000 years ago with the development of agriculture – as the human body has not yet had the time to evolve to properly digest foods made available by agriculture, such as grains, legumes and diary.
The diet is considered one of the healthiest and most popular low-carb diets for its nutritional approach of putting the focus on health and well-being rather than just weight loss.
The basic principle behind South Beach diet is ensuring you get your fat and carbs from the right type of foods. The diet is considered to be higher in healthy fats and protein, and lower in carbohydrates. The Sugar Busters Diet emphasizes foods with a low glycemic index (GI), which maintain your blood sugar levels at a steady state.
But not all carbs are bad – whole grains are acceptable, though you have to give up refined sugar and flour and make other tweaks to the way you eat.

The Zone Diet, unlike other diets, insists dieters to keep a close watch on their caloric consumption while eating – women get about 1,200 calories daily while men get 1,500 calories. The book that details the diet, The Zone Diet, by Barry Sears, PhD, provides more information on recipes, along with grocery lists, a Zone food journal, and dining-out tips. These are the most popular low carb diets that are healthy ways to lose weight, burn fat and live a healthier life. Low-carb diets are used to prevent and treat some chronic diseases and conditions, including diabetes, heart disease, high blood pressure, and metabolic syndrome. Although there are several low carb diets mentioned above, Atkins, South Beach and Zone are considered to be the most popular low carb diets. The Atkins diet books have sold more than 45 million copies over 40 years, which makes it one of the most popular diets in history. The daily musings of a Chicago-born and bred educator and activist as I spend my days and nights in this wonderful city. Low Carb Backen: su?e und herzhafte Backrezepte » PDF Books Planet - Download Free Digital Books in PDF, EPUB and MOBI Formats For Free! First, the theory behind LCHF diets: By restricting carbs you force your muscles to burn more calories from fat and less from carbs during exercise, thus ‘sparing’ valuable glycogen stores and allowing you to exercise longer before experiencing fatigue.
Indeed, studies have indicated that the body adapts to LCHF diets by producing more fat-burning enzymes (such as hormone sensitive lipase) although the jury is still out as to whether this translates into superior performance in events.
So, while a low carb diet may be useful if you’re trying to drop weight or if you’re focusing mainly on high volumes of low to moderate intensity training, it is not useful for training at high intensities (usually defined as anything over lactate threshold). Share withAn evidence-based sports nutrition guide and recipe book rolled into one, Food for Fitness dispels popular myths and gives you the tools you need to reach your maximum performance. Before You Begin to Make the Low-Carb Barbecue SauceNote 1: If you prefer to leave the bacon out, add 1 to 3 teaspoons of liquid smoke, or to taste, near the end of the cooking. Make the SauceFry 2 strips finely chopped bacon (if using) in a saucepan -- a 2-quart pan works well. Add 1 small minced onion and cook over medium heat until soft -- 3 to 5 minutes.
The book was revised and re-published in 2002, and again in 2010. The diet consists of several phases and is focused on limiting the amount of net carbs consumed every day, with permitted amount starting at 20g a day in the first phase and then increasing gradually. Dukan imposes carb and fat limits on protein-only days, when no carb is allowed and fat is kept to a minimum. Ketosis is a natural state that occurs once the body starts burning fat for fuel instead of carbohydrates. The usual ketogenic range for most people is 20-30g net carbs a day, although highly active people can go up to 50g and stay in ketosis.
Creators of the diet, cardiologist Dr Agatston and dietician Marie Almon, don’t refer to their diet as low-carb, although it is likely that many people who follow it would end up consuming less carbs than before. It is definitely a good idea to discuss your plans with your physician and to read the book of your selected diet before starting the diet.
The theory is that what works to control blood sugar, should help you drop extra weight because you’re not as hungry, and you feel more satisfied.

Simple carbs are replaced with complex carbs, and trans-fats and saturated fats are replaced with unsaturated fats. It adheres to the low glycemic principles, and glycemic index is used as a guide to separate good carbs from bad carbs.
This includes a high-fiber diet made up of the right kinds of fruits, veggies, and proteins.
To stay in the Zone, the ideal number of calories shouldn’t exceed 500 calories for a meal and 100 calories for a snack. Complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity can all be linked to long-term restriction of carbohydrates in the diet. Many people also experience a (desirable) drop in body weight and body fat, which is regarded as advantageous in most sports. Well, if you’re more interested in high intensity performance as opposed to long distance low-moderate intensity training, then LCHF diets will not help your quest for gold.
Eight competitive mountain bikers were placed on either a low carb high fat diet (15% carbs, 70% fat, 15% protein) or a balanced diet (50% carb, 30% fat, 20% protein) for four weeks in random order. This type of diet is based on the idea that eating low carb foods leads to a reduction in insulin levels and so forcing the body to use protein and fat stores as the main sources of energy. Before you decide to cut the carbs, do some research yourself about the pros and cons of this dieting approach because there may be long term side effects that outweigh the short term gains.
Those following the low-carb diet became leaner than those on the balanced diet (11% body fat vs 14.9%).
Your muscles cannot generate enough ATP (“energy”) per minute from just fat to keep pace with demand.
But the fat loss that the athletes experienced on the low-carb diet was associated with a significant drop in performance.
It will cook down a bit and flavors will combine. Adjust the seasonings so you have the balance you want -- you can add vinegar, artificial sweetener (liquid preferred), or hot sauce.
On the balanced diet, the subjects managed 257 watts at lactate threshold intensity and 362 watts during a 15-minute maximal effort. What’s more, high intensity exercise actually suppresses fat breakdown (lipolysis), making exercise feel much harder. According to the study authors, the cause of the decline on the low-carb diet was impairment of the muscles’ ability to burn carbs, which is critical to performance at higher intensities. In other words, high-intensity training on a LCHF diet feels an awful lot harder than training on a higher carb intake.

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