Try these low-carb diets

In this article you will find out which low-carbohydrate diet is right for you and what your options are if you still want to enjoy good food.

Cravings often stand in the balance between the foods we like and the physical ones we want. In the past, low-carbohydrate diets were often complicated, but later new products offering low-carbohydrate choices have circulated on the market. Everything from cookies to cereal can be found in low-carbohydrate form. Low-carbohydrate diets are no longer intimidating as they were in the past.

But which diet is right for you? I'll break down a few different low-carbohydrate diets and describe what principle they work on.

The Atkins Diet (ketogenic)

Originated in the 1970s. This diet has four stages to successful weight loss. The first stage lasts for fourteen days and pushes the body to use ketogen. In this part of the cycle, the body produces fat mobilizing substances that cause fat to be burned for energy... In this phase, all fruits and vegetables are banned and carbohydrate intake is limited to 20g per day.

The second phase of the diet is less strict. Carbohydrate intake rises to 40g per day and vegetables are allowed.

The third phase is known as the preparatory phase for the main phase and begins when you are 2.5 -5 kg away from your target weight

Sugar intake is kept at the highest possible point where your body is still losing weight and the process slows down. The final maintenance phase is the style you will follow for the rest of your life.

The foods you should eliminate are sugar and processed foods such as bread, pasta and starchy vegetables. People who follow this diet eat unprocessed foods such as meat, poultry and fish in line with nutrient-dense supplements so that their diet contains all the vitamins the body needs. Alcohol is prohibited as it contains carbohydrates.

Example diet (for the first phase)

Breakfast:
Sugar-free sausage or bacon and eggs with decaffeinated black coffee or tea.

Lunch:
Cheeseburger without bun, lettuce and low-carb dressing. Glass of water.

Dinner:
Salmon or chicken with lettuce. Glass of water.

Carb Addict "s Diet

Pioneers of DR. Richard F. and Racheal F. Heller emphasized that many carbohydrate products increase insulin levels, which in turn causes a feeling of hunger. The subsequent fat storage that results from overeating can be controlled by manipulating insulin levels.

This diet involves two low-carbohydrate meals a day and a third meal containing complex sugars. Have a salad before the meal with the highest sugar content to curb hunger and fill you up....

You are even allowed to have dessert after the higher sugar meal.

But the condition is that you must be able to eat this meal with dessert within an hour. It can't be used as an alibi for bedtime stuffing.

There are no cycles in this diet and you don't need to weigh your food or count sugars. You just need to follow a list of meals that will limit your hunger.

Example diet:

Breakfast:
Four eggs, bacon, black coffee or tea

Snack:
A cup of almonds

Lunch:
Chicken salad

Dinner:
Eat the salad first, then the meal of your choice

Fat Flush Plan

Founded by Anne Louse Gittleman, this diet is based on what the author calls the five hidden factors of weight gain: a dirty liver, water-saturated tissues, fear of fat, high insulin levels, and stress. The ratio of sugar, protein and fat is 40/30/30. The diet has three phases: the first phase lasts two weeks and I'll call it the fat rush. It's the hardest part of the program, but it's designed to cleanse the body and jumpstart weight loss.

The second phase continues the rich fat intake and weight loss, but the food choices are expanded. Finally, the third phase is the one that will become your lifestyle. Dairy products that were previously forbidden are allowed in small amounts , also a small amount of starchy vegetables and also gluten free cereals .

This diet discourages the use of salts, sugars, processed foods, caffeine, light drinks, alcohol, vinegar containing yeast, all types of baked goods and cereals and saturated fats. Nutritional supplements are recommended and 2 teaspoons of flaxseed oil taken daily.

Also take a teaspoon of psyllium husks diluted in a glass of cranberry water daily.

Example diet (for the first phase)

Fasting:
A teaspoon of psyllium husks diluted in a glass of cranberry water.

Before breakfast:
Two pints of hot water with lemon.

Breakfast:
Two scrambled eggs with spinach, green peppers and green onions. 2dc cranberry water.

Morning snack:
1/2 large grapefruit

Lunch:
Salmon with lemon and garlic, asparagus, mixed green salad with broccoli and cucumber, one teaspoon flaxseed oil and 2dc cranberry water.

Afternoon snack:
Apple

Dinner:
100g of mutton with a little cinnamon and a drop of dried gentian, kale in stock, roast summer squash with a little clove and one tsp of flaxseed oil.

Bedtime:
A teaspoonful of psyllium diluted in cranberry water.

The Go-Diet

Compiled by experts Jack Goldberg Ph.D & Karen O'Mara D.O., the go-diet relies on keeping monounsaturated fats, protein and fiber high while keeping sugars low (50g per day - with no more than 12-15g at each meal). The plan has three stages: in the first phase, which lasts no more than one to three days, sugars are limited to 50g a day and food choices are restricted. The second phase lasts four days and allows for more meal options. The third phase, which is the main one and you will follow it for the rest of your life : fiber intake is increased to 25g per day.

Example of a diet

Breakfast:
Two scrambled eggs in butter and olive oil topped with 28g of cheese, a cup of kefir sweetened with artificial sweetener.

Snack:
2dc yoghurt drink

Lunch:
Tuna salad made with mayonnaise into which we cut a cucumber. Green salad with olive oil and vinegar.

Snack:
Chicken wings dipped in low-sugar dressing.

Dinner:
Roasted pork, pinch of squash with butter and garlic, creamed spinach and a slice of watermelon.

Conclusion

Diets are a complex and often challenging process. It's important to find a diet that works for you and that you'll be able to stick to long-term. If you don't succeed, don't despair. There is always a way back.

We are cheering you on!

We know that dieting is not easy. That's why we want to give you hope and support you on your journey to a healthier life. We're here for you if you need help or advice.

Here are some tips to keep you on track:

• Find your motivation. What drives you to eat healthier? Is it your health? Do you want to feel better? Do you want to fit into your clothes better? Find something that will motivate you to persevere.
• Be patient. Changing your eating habits takes time. Don't expect to get results right away. Be patient and persistent and the results will come.
• Don't be afraid to make mistakes. Everyone makes mistakes. If you overeat or indulge in something you shouldn't, don't despair. Get back on track and keep going.