How to Pick a Low Carb Diet Plan

So you've decided to low carb? Congratulations! My own low carb journey started in 2006, when my doctor recommended a low carb diet as a way to manage Polycystic Ovary Syndrome (PCOS).

One of the common dilemmas new dieters face is selecting the right diet plan. Most people have heard of Atkins, and many have heard of South Beach, but there are also many other low carb diets to choose from when making a commitment to the low carb way of life. Even if you're already committed to a particular low carb plan, it's helpful to understand the other low carb plans out there so that you can better understand the issues surrounding low carb diets.

Below is a list of a few of the most popular low carb diets, the philosophies behind them, and most importantly, the food you get to eat on them!

ATKINS

THE PHILOSOPHY: Most overeaters are in a continuous state of hyperinsulinism, which converts excess carbohydrates to fat. Insulin regulates blood sugar levels. By controlling your intake of carbohydrates, you can manage your insulin and force your body to burn fat for energy, giving you a metabolic advantage which results in weight loss and better health.

THE FOOD: Food is unlimited, and you are instructed to eat whenever you are hungry, until you are full. There is no counting calories, but you must count your carbohydrates. You can have unlimited amounts of fat, oil, and meat, with moderate portions of leafy greens, eggs, heavy cream, and cheese. You are NOT allowed grains, most fruits, starchy vegetables, or sugar. Carbohydrates are limited to 20 grams per day in the first 2 weeks, and come mostly from salad. After the 2 week induction, you gradually add back food types at a rate of 5 grams per week until you find your ideal intake for losing weight.

OFFICIAL BOOK/S AND RESOURCES: The New Diet Revolution (1992), by Robert C. Atkins. Dr Atkins' Diet Revolution (1972), by Robert C. Atkins.

SOUTH BEACH

THE PHILOSOPHY: The South Beach Diet blends the carb-controlling principles of Atkins with the traditional fat-controlling principles of most low fat diets, with the aim of gaining the health benefits of both. Because of this, it is often the low carb plan recommended by doctors.

THE FOOD: You get 3 meals a day, and 3 snacks, with no counting of carbs or calories. The food choices are generally high in protein and fiber, but low in carbs and saturated fat. You may eat seafood, chicken, turkey breast, eggs, and lots of vegetables. You also get moderate amounts of fruit, nuts, low fat meats, whole grains (pasta, bread, and rice), olive oil, and red wine. You are NOT allowed refined grains (white flour), sugar, fruit juice, potatoes, regular dairy, fatty meats, or beer.

OFFICIAL BOOK/S AND RESOURCES: The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss (2003), by Arthur Agatston, MD.

THE ZONE

THE PHILOSOPHY: The zone refers to a state your body is in when the hormones which control inflammation are maintained in the right balance. Diseases like diabetes, heart disease, and cancer are seen as the result of organ damage due to inflammation, of which obesity is a symptom. As such, food is to be treated like a drug and properly managed.

THE FOOD: Your meal plans consist of 40% carbohydrates, 30% protein, and 30% fat. Food is measured in “blocks” for easy measurement. The exact amount of food you are allowed depends on your activity level and gender. There is no induction phase.

OFFICIAL BOOK/S AND RESOURCES: Enter the Zone (1996). Written by Barry Sears, Ph.D.

PALEOLITHIC AND NEANDERTHIN DIETS

THE PHILOSOPHY: This is more of a philosophy than a specific plan, so there are many resources, but the core principles stay the same. The idea here is that humans evolved for millions of years before reaching the Neolithic period when farming changed the human diet, causing many modern health problems. Eat and exercise like your hunter-gatherer ancestors, and you'll achieve weight loss and good health.

THE FOOD: Most unprocessed natural foods are allowed, provided that you eat them in the quantities your primitive ancestors would have. In many plans, cooking is discouraged, so food should be eaten raw if possible. You can select from meat, fish, eggs, fruit (in sparse quantities), nuts, and most vegetables. You are NOT allowed beans, grains, starchy roots, dairy products, or sugars. Ideally, all food should be organic, and the meat you eat should come from grass-fed (not grain-fed) animals.

OFFICIAL BOOK/S AND RESOURCES: The most popular sources would be The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat (2001), by Loren Cordain and NeanderThin: Eat Like a Caveman to Achieve a Lean, Strong, Healthy Body (2000), by Ray Audette.

CARBOHYDRATE ADDICTS DIET OR CARBOHYDRATES ADDICT'S LIFESPAN PROGRAM

THE PHILOSOPHY: This diet is based on the idea that many carbohydrate addicts produce too much insulin, and this insulin is what causes cravings and weight gain. The goal is to control insulin by controlling the type, amount, and timing of carbohydrate consumption.

THE FOOD: Two low-carb meals from a list of approved foods. The third “reward” meal includes a starter salad, and a balanced plate of protein, vegetables, and carbohydrate (including dessert). The reward meal must be eaten within a hour time frame. You may do a low fat version of this plan.

OFFICIAL BOOK/S AND RESOURCES: The Carbohydrate Addict's Diet (1991). The Carbohydrates Addict's LifeSpan Program (1997). Both are written by Dr. Richard F. Heller and Dr. Rachael F. Heller.

THE SCHWARZBEIN PRINCIPLE

THE PHILOSOPHY: The emphasis of this plan is on balanced healthy eating, with a focus on unprocessed natural foods, and avoiding stimulants (like alcohol and caffeine). Your body will stabilize at its optimal weight if you follow a healthy diet. Some carbs in the diet are important, as they are a source of glycogen for muscles. Dr. Schwarzbein believes that the ADA diet is killing diabetics, and that the AMA/FDA food pyramid is fundamentally flawed.

THE FOOD: The more active you are, the more carbohydrates you are allowed. A sedentary person can have 15 grams of carbs with every meal. There is no counting calories. You are allowed unlimited amounts of meat, fish, eggs, non-starchy vegetables, nuts, seeds, oil and natural fats. Fruit and unrefined grains are to be had in moderation. You may NOT eat refined grains, fried foods, or transfats.

OFFICIAL BOOK/S AND RESOURCES: The Schwarzbein Principle: The Truth About Losing Weight, Being Healthy, and Feeling Younger (1999), by Diana Schwarzbein, M.D. and Nancy Deville.

THE FAT FLUSH PLAN

THE PHILOSOPHY: This is a combination weight loss and detox diet. The Fat Flush philosophy holds that weight gain results from 5 hidden weight gain factors, including liver toxicity, waterlogged tissues, fear of eating fat, excess insulin, and stress. You can flush out fat if you deal with these weight gain factors.

THE FOOD: The emphasis is on eating whole, natural foods. There is a diet regiment to follow, with a strict 2 week fat flush, and after this you begin to add back foods. You can expect to eat meat, vegetables, thermogenic spices (ex. ginger and cayenne pepper), 2 eggs a day, and lots of water. In addition to the food, you must take 2 tablespoons flaxseed oil a day, along with drinking 1 cup of unsweetened cranberry juice (watered down to make 64 oz of juice). You are NOT allowed herbs or spices (beyond those on the approved list), salt, sugar, alcohol, caffeine, yeast, grains, oils or fats (except flaxseed), starchy vegetables, or dairy products.

OFFICIAL BOOK/S AND RESOURCES: The Fat Flush Plan (2002), by Anne Louise Gittleman.

TIPS:

* Whatever plan you select, be sure to have a large selection of recipes or menus on hand. Variety is key when planning a good diet menu.

WARNINGS:

* Before starting any new diet regiment, consult your doctor.