5 low carb diets

Low carb diets have risen in popularity over the years, and as the name suggests, aim to reduce the amount of carbohydrates you eat throughout the day. Instead, they encourage you to choose healthy fats, proteins, and non-starchy vegetables.¹

There are many different low carb diets out there, but what actually are they, and are they good for you? Here, we’ll give you the lowdown on 5 low-carb diets including the keto diet, Atkins and the carb-free diet, as well as the potential risks of cutting out carbs.

What are carbs?

Carbohydrates – or carbs – are a type of macronutrient, found in many different types of food. They're found in sugars, starch, and fibres, and foods like potatoes, bread and pasta being rich sources or starchy carbs.³

The healthiest carbs are those that are unprocessed. This includes grains, fruits, and vegetables and these all provide the essential vitamins, minerals and nutrients that you need for a balanced diet.⁴

What are low carb diets?

Low carb diets limit the amount of carbohydrates you eat and focus on increasing your protein and healthy fat intake.⁷

In some cases, people choose to follow a low carb diet to help them lose weight, but others may just want to change their eating habits or simply enjoy the types of food that a low carb diet recommends. While each diet varies, they have been linked to possible health benefits like supporting weight loss and helping to manage blood sugar levels.^8,9

However, it's important to speak to your GP before you start any diet, particularly if you're taking any medication or have any existing conditions.

What are low-carb foods?

Following a low-carb diet doesn’t have to be complicated as there are plenty of low-carb foods to choose from that are also healthy.

Here are low carb foods that can be nutritious and healthy:

• Lean meat: certain cuts of beef, lamb, chicken, pork and are low in carbs, but it's always worth checking the packaging.^10,11,12,13
• Eggs: packed full of so many vitamins and minerals, eggs are low in carbs too.¹⁴
• Fish and seafood: fish like salmon, and seafood like prawns, are high in so many essential nutrients but are low carb as well.^15,16
• Vegetables: most vegetables are naturally low in carbs, especially leafy greens like kale and cruciferous vegetables like broccoli – and they’re full of fibre too.^17,18
• Fruits: some fruits are actually high in carbs, especially when compared to vegetables, but fruits like avocadoes, strawberries and grapefruits are all thought to be lower in carbohydrates.^19,20,21
• Nuts and seeds: low in carbs but high in fibre, protein and other nutrients, nuts like almonds and seeds like chia seeds make great low carb snacks.^22,23

Risks of a low-carb diet

As with any diet, especially one that eliminates a food group, there can be some side effects of following a low-carb diet.

Many people have found that suddenly cutting out carbs caused them to have rapid weight loss, headaches, muscle cramps and even constipation, and the longer-term effects are not completely clear.³³ It’s thought that limiting carbs for a long period of time might lead to vitamin and mineral deficiencies and further digestive issues, which could cause negative effects in turn.³³

When cutting out carbs and increasing your intake of fats and protein, make sure you choose healthy fats and lean protein where possible. Try to keep your intake of saturated and trans-fat products down, as these have been linked to heart disease.³⁴

If you're considering trying out any of these diets, it's always advisable to first contact a GP, nutritionist, or dietician, to ensure that this is the right diet for you.

The final say

There are several low carb diets available to experiment with, each with different approaches. Generally, these diets limit your daily carbohydrate intake while encouraging more protein and fat-rich foods.

It's important to note that while a low carb diet may be helpful for weight loss or blood sugar stabilization, you should be cautious when following it. Like any diet, it's always a good idea to check with your doctor before you start to make sure it's safe for you.