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So you want to go on aLow carbohydrate diet, eh? There is no shortage of options. In fact, many of the most connected schemes (we are looking at you,Keto) Almost completely eliminating carbohydrates in favor of obtaining your protein and grease calories. We understand the appearance of a diet that sacrifices pasta for a bacon cheeseburger without angin and an endless guac, but are low glucidity diets actually a good idea (or safe)?

Yes and no, saysAmy E. Rothberg, MD, PhD, a specialist in obesity and director ofWeight Management Clinic at Michigan Medicine.

A low calorie diet and low carbohydrates of non-amidous vegetables and whole grains have its advantages - especially if youCut out processed foods and simple sugars. "[These diets] can be very effective in controlling blood glucose and reducing blood pressure and cholesterol," she says. They can even help you lose weight. The only plug? "The grease in the diet should be" good "fat, like polyunsature and monounsaturated fat."

And that brings us to our next point: the nature of any diet restricts the consumption of a macronutrient (like carbohydrates) is that you risk eating over another. In particular, people with dietetine that go low carbohydrates tend to eat more fat.

More fat is not intrinsically bad;healthy fats Helping you stay fully longer, are essential for transporting essential nutrients in your body and can even fight inflammation. The problem comes when fat in your diet is more saturated than no (ie the type of fat you find in bacon cheeseburgers).

So where are we? Low carbohydrate diets can withstand significant weight loss, but once incorrectly, they can also make you unseannobble. To make sure you are on the right side of this equation, we asked the nutrition experts to tell us which low carbohydrate plans deserve to try and that should you jump.

Here are the 5 most popular carbohydrate plans - ranked from the worst to the best. Read on and for more weight on how to lose weight, you will not want to missThe best ways to lose belly fat for good, say that doctors.

What is the Keto regime?

Originally designed as a medical regime to help children with epilepsy control their convulsions, theKeto diet has become popular among people with ADF diet for its benefits rumors about weight loss (and the fact that you are encouraged to eat high fat foods, such as butter, cream cheese, oil coconut and red meat).

And there lies in the problem of Keto: because it is a low carbohydrate diet (Keto experts recommending less than 50 grams of carbohydrates a day), it is also a diet. with large fat. By nature, which leaves little room for nutrition Powerms like fruits and vegetables. (That is whyVegetarian Doits of Keto are next to the impossible.)

"On a real cekeophone diet, fat calories should be greater than 70% and carbohydrates should be less than 10%," says Dietian registeredDanielle McAvoy, Rd, Head of Nutrition and Culinary Product for Food. "Obtaining 70% of fat calories means that an important part of the diet is fat, and if you do not care to choose the unsaturated fat most of the time, this can lead to an increase in cholesterol andrisk of heart disease at the bottom of the road. "

Can he help you lose weight?

Perhaps at the beginning - but do not expect the results to be collected (or necessarily make you healthy since the in the meantime). McAvoy warns that even though poor carbohydrate regimes can beEffective for short-term weight lossResearch shows that the weight is usually returning after 12 to 24 months due to the hardness of the plans to maintain for a significant duration.

Do experts recommend it?

Nope! In fact, according to Dr. Rothberg, a consumption of less than 50 grams of carbohydrates per day can be downright dangerous without medical supervision.

"If really done properly, a cetogenic regime can cause the values ​​of electrolyte, a diuresis, an anorexia and of course ... the regime necessarily becomes enriched with fat," she explains.

Registered dietitianLainy Youngin, MS, Rd, LDNWeight loss dietitian toLainey Yououkin Nutritionalso puts Keto at the bottom of his list of recommendation.

"The radical decrease of carbohydrates can lead to nausea, vomiting, headaches, fatigue, dizziness, insomnia, etc.," says you. (See:Do you have the Keto flu? Why you might feel sick on the keto regime.) In addition, "the long-term effects of eating as much fat are also completely understood."

Related:7 warning signs that you should immediately stop the Keto regime

What is the Atkins diet?

One of the low carbohydrate diet plans, Atkins, date until the 1960s. A cardiologist named Robert Atkins wanted to develop a plan that stressed losing weight by eating thelaw Food, notless food.

Atkins is similar in the structure of the Keto regime in that it reduces carbohydrates while increasing proteins and grease sources; The reason it is not at the bottom of this list is that this change is not permanent on an Atkins regime. When you work through the four phases of the diet and you are approaching your weight loss goal, you can start adding vegetables, fruits and possibly carbohydrates (as long as it does not hold you to find the weight you lost).

Can he help you lose weight?

In theory, yes, but the traps here are the same they are with Keto. There is a good chance that weight loss does not stick because you will not be able to take a reduction in extreme glucidity forever.

A 2007 study published inJama The results of weight loss compared to four regimes, one of which was Atkins. Atkins group participants lost as much weight at 12 months, flying other poor carbohydrate and low-cal schemes. But in an oldNew England Journal of Medicine Study, researchers have found that the results of the weight loss on Atkins have not lasted; Although weight loss is important in relation to the three-month control group, it was no longer 12 months.

Do experts recommend it?

Many of our nutrition experts noted that Atkins is a bad choice for a glucidity reducer diet - mainly because he throws carbohydrates and do not replace them with very nutritious.

"I have never been a fan of Atkins because it promoted an unhealthy diet and just remove the carbohydrates. A cheeseburger was good if you had not eaten bread," says Dietian registeredAmy Shapiro, MS, RD, CDN, and founder ofTrue nutrition. "It has led many people to eat cheese and meat with grease with abandonment, regardless of the unhealthy of these behaviors."

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What is the paleo diet?

Paleo is short for the paleolithic, as in the prehistoric era when our old ancestors wandered around just what they could hunt and gather (as opposed to what they could grow, like grains or processes. other sources, such as dairy).

Allowed foods on the paleo diet include meat, seafood, fruits, vegetables, nuts, seeds and oils. According to the official Paleo diet website, these foods promote health because our body was designed to eat them; Therefore, the digestion of these foods is "programmed in our DNA".

Can he help you lose weight?

The studies we have so far are rare, with most small groups of participants. For example, a 2013Internal Medicine Journal The study showed an average reduction of 10 pounds of weight in women participating in obesity, but only 10 women participated in the study.

One important thing to note about Paleo is that your protein intake will be quite high; Since our ancestors would have strongly invoked the hunted foods, they would have eaten more protein than us usually would today. Even ifHigh protein diets can keep you longer longer, contributing to fewer global calories and helping weight loss, if you focus too much on proteins, you risk facing the same disadvantages in Keto and Atkins diets. For example, you can consume too much saturated grease and not enough micronutrients of fruits and vegetables. (In touch:7 ways to eat too much protein can harm your health)

Do experts recommend it?

Shapiro makes, with some prudence; It is higher in proteins that it normally suggests, but it allows fruits and vegetables, promotes good quality protein consumption such as beef-based beef and wild fish, removes processed sugars. and can be sustainable.

"It's an easy program to maintain long term and you can eat, visit friends and travel on it, because many places have protein, sweet potatoes and vegetables available," she explains.

What is a Mediterranean diet of low glucidity?

The standardMediterranean diet Takes its country meal planning such as Italy and Greece, where fish and seafood, vegetables and healthy fats regify Supreme. Chicken and turkey are consumed of moderation, as well as dairy, but red meat is not a typical part of the diet.

Modification of the Mediterranean diet to be low carbohydrates is quite simple because the regime is not high in carbohydrates. It mainly involves exchanging some of your whole grains for vegetables and legumes, such as cooking with zoodles instead of spaghetti and emphasizeLow carbohydrate vegetables and fruits (like carrots and blueberries) instead of high carbohydrates (like potatoes and bananas).

Can he help you lose weight?

Yes! According to McAvoy, the Mediterranean diet has always been classified as theTop global diet for weight loss, heart health and diabetes. In a2019 study Published inNutrientsThe researchers went so far as to say that the diet should be adopted as a "lifestyle plan" for the prevention of diseases and a tool in the fight against the obesity epidemic.

Do experts recommend it?

The Mediterranean regime is actually one of the most popular schemes of nutrition experts. It emphasizes a healthy balance of food and helps you train good eating habits that could last indefinitely. When you change the diet to reduce carbohydrates, you reap even more benefits.

"The reason to make a low-killing version of the Mediterranean diet is ideal, is that most of the grease sources of the Mediterranean diet are healthy and unsaturated fats. [Then] instead of eating bacon, butter and cheese, You eat olive oil, fish and nuts, "says McAvoy." It makes it at once healthy and low carbe, which is an excellent combo for weight loss and overall health. "

What is a typical "low carbohydrate" regime?

Good news for the ornamental regime: a "diet" generic "diet" is not a diet at all! It is a commitment to minimize simple carbohydrates as much as possible, replacing them with whole grain options and even to exchange heavy fuel foods (such as a whole grain pizza crust) with richer versions in elements. nutritious (like a homemade cauliflower crust).

That's why this non-regime takes place number one here - you do not have to adopt a prescribed diet, simplySmall daily changes to your carbohydrate consumption.

"Eat smaller portions of white pasta, bread, rice and desserts and fill half of your plate with vegetables, adding whole grains such as quinoa and more protein and healthy fat to meals" , suggests that you explain that any low carbohydrate diet focus on reducing the portions of certain foods will be easier to keep up than where you need to count glucides per grams.

Can he help you lose weight?

You bet! One of the biggest reasons why is because a low carbohydrate diet can actually affect your hunger; A randomized trial published in 2017 inNutrition, Metabolism and Cardiovascular Diseases I found that levels of an appetite-related hormone called AA peptide (which makes you feel faster after eating) were higher when participants followed a low carbohydrate diet compared to a low base. carbon. It is also possible that when you reduce carbohydrates, you naturally reach healthier sources of protein and grease, which can make you feel longer longer.

Do experts recommend it?

Absoutely. Many experts we interviewed have encouraged people to skip the DPA and simply focus on reducing global carbohydrates so as to adapt your personal preferences.

"I would not recommend a specific diet at low carbohydrates," says Dr. Rothberg, "[but] [but] I would find a low carbohydrate plan where you can eliminate unnecessary carbohydrates, pastries, bread, cereals sweet and replace them with more legumes and non-starchy vegetables. "

In doing so, it discusses, will allow you to maintain and maintain the diet over a long period - one of the most powerful indicators of the success of weight loss. On this note, why do not you check these30 ways of losing weight and keeping it.