Published on June 4th, 2013 | by George Conte0
Top 3 Low Carb Diets for Ultra Fast Weight Loss
Low carbohydrate diets work by consuming less carbs while at the same time you increase you proteins and fat. The theory behind this diet trend is that high glycemic index carbohydrates promote weight gain by increasing the excretion of the “fat hormone” insulin.
Low carb diets thus work by decreasing the amounts of insulin in your blood due to decreased consumption of carbohydrates in general. Another way such diets work is by decreasing the overall calorie intake due to carb elimination. This can be up to 30 % or even more of total daily calories consumed.You can see below some of the most famous low carbohydrate diets.
1. Atkins Diet
Dr Atkins is the one that started this trend and his “Atkins diet” is the most famous low carb diet (check out here the latest Atkins cookbook). The Atkins diet promotes foods high in proteins and fat like chicken or olive oil and foods with low carbohydrate concentration like. The Atkins diet is consisted by four main phases:
- Phase 1 is the introduction period where your body needs to adapt to very low carb consumption. This happens by consuming only 20 grams of carbohydrates per day in the form of vegetables like sprouts, celery, radish, leek, cucumber, white radish, endive, iceberg lettuce, mushrooms, parsley, peppers, radicchio Romaine lettuce and similar. Of course in this first phase you can eat foods rich in proteins and fat.
- In Phase 2 of the Atkins Diet the goal is ongoing weight loss. In this stage you add 5 grams of carbohydrates every week until you stop burning fat. This phase usually lasts from 2 weeks to 2 months.
- Phase 3 is called “Pre-Maintenance”. In this stage you add 10 grams of carbs per week until you lose less than a pound of fat per week. The goal is to find the ideal weight of your body that you will sustain for the rest of your life by entering the final phase of the Atkins diet.
- Phase 4 is the last phase is and it is called the Lifelong Maintenance phase. As you can tell by the title of this stage you now have reached your ideal weight level. All that is left now is to follow the basic principles of the Atkins diet and remain within the same weight range for the rest of your life.
For more information about this diet you can check out my complete guide on Atkins diet herewhere you can find a detailed article series on exactly what foods to eat and when to eat them.
2. Montignac Diet
This is another low carbohydrate diet similar to Atkins diet. It was created by Michel Montignac and his team of doctors and researchers (click here for his book).
This diet fights the phenomenon of “hyperglycemia” that occurs when a rapid increase of glucose in the blood is generated by the consumption of high glycemic index carbs. This vicious cycle is completed by the following increase of insulin (hyperinsulinemia) in your blood that promotes fat storage in your body.
The main difference between this diet and the Atkins diet is that in the Montignac diet you fight the insulin secretion not by lowering your carb intake at extremely low amounts but by consuming carbs with a low glycemic index. The Montignac diet is consisted by 2 phases:
- Montignac diet phase 1. At this stage you adapt to new healthy eating habits like the consumption of “good” carbohydrates with a glycemic index of 35 and lower.
- Montignac diet Phase 2: weight maintenance. After finishing the first stage you now have a stabilized weight. In the second phase you will follow a less strict version of the first phase for the rest of your life in order to remain within healthy weight limits.
For more information on what foods to eat exactly in each phase of the Montignac diet check this article series where I explain everything you need to do in order to follow this diet approach.
3. South Beach Diet
Dr. Arthur Agatston is the creator of the South Beach diet (click here for his book). Again the main goal of this diet is to control insulin levels by eating less carbs with low glycemic index in order to promote weight loss. The South Beach diet is consisted of three phases:
- The South Beach diet first phase is a two week period where you completely limit your consumption of high glycemic index carbs. This phase is ideal for people that need to lose a lot of weight in short amounts of time.
- Second Phase of South Beach Diet – Constant Weight Loss. In this stage you lose weight constantly and for a longer period but not as fast. It is not as strict as the first phase since you can add more “good” carbohydrates.
- Third Phase of South Beach Diet – Lifetime Maintenance. When you reach this phase you are pretty much set for life just by following some simple nutritional rules. This is why this stage looks more like a “lifestyle” choice than a diet.
For further information about the South Beach diet and lifestyle I have recently completed a series of guides with all the details you may need about each phase.
Now you know exactly how the “low carbohydrate” diet system works and what to do if you decide to follow this famous approach. You can just pick one of the main three options I have mentioned that best suits you and start changing your life right now! So what are you going to do?