Do Low Carb Diets Work?

Do Low Carb Diets Work?

With all the talk about carbs in the health industry lately, you might be wondering what the buzz is about. The many different views on carbs and how they should be included in your diet can be confusing. Various phrases like "good carbs," "bad carbs" and "low-carb" are used to describe trending diets. But what do each of these phrases mean? If you want to learn more about carbs and low-carb diets, you're in the right place! To help you better understand if a low-carb diet is the right health choice for you, we've created this simple guide outlining everything we know about this diet trend. We'll start at the beginning by first explaining what a low-carb diet is and then cover some of the pros and cons. Lastly, if you choose to follow a low-carb diet, we'll help you get started with a few of our favorite tips and tricks!

What Is a Low Carb Diet?

You may have heard about popular diets such as the ketogenic diet and the Atkins diet. They are both successful diets in the health industry that have one thing in common, they're low-carb. What exactly is a "low-carb" diet? A low-carb diet is low in carbohydrates, primarily "bad," or simple, carbohydrates. Simple carbohydrates are found in sugary, processed foods like soda, pasta, bread and candy. Instead of indulging in carbs, these diets encourage you to eat more wholesome foods full of healthy fats. Because of this, these diets are often labeled as "LCHF," or a low-carb, high-fat diet. For many years we've been advised to stay away from fat. However, upon reading nutrition labels, you might be surprised to know that most "low-fat" processed foods are often full of sugar. While unnatural fats may not be good for our health, natural fats may have many health benefits. Low-carb diets set out to prove that healthy fats are your friend. They focus on natural fats like those found in avocado and coconut oil and urge you to eat more high-fat foods. Because these diets focus on real foods and promote the consumption of low-carb fruits and veggies, they can often help you avoid foods full of sugar and starches.

Popular Low-Carb Diets

Do Low Carb Diets Work? | Bob's Red Mill Blog Before we discuss the success rate of low-carb diets, let's familiarize ourselves with the two most popular low-carb diets and how they work.

Atkins

The Atkins diet is a popular low-carb diet that has been around since the 1960s. It focuses on restricting carbohydrates and instead encourages dieters to eat more protein and fats. By urging individuals to eat more low-carb foods, the diet works to help change the dieter's eating habits, lose weight and keep it off. Rather than just a trend, the Atkins diet is seen as a lifelong approach to healthy eating. Wondering if the Atkins diet is for you? Here are a few reasons you might be interested in following this diet.
  • You want to change your overall eating habits.
  • You enjoy the types of food featured in the Atkins diet.
  • You have health concerns you believe the diet may help improve.
If you're interested in learning more about the Atkins diet, we recommend speaking with a health professional to adequately determine if this diet is the right choice for your lifestyle.

Keto

The ketogenic diet is a low-carb, high-fat diet that is very similar to the Atkins diet. When following the ketogenic diet, it is recommended that you drastically reduce your carbohydrate intake. Limiting your carbs and replacing them with healthy fats will put your body in a metabolic state called ketosis. In ketosis, your body begins to burn fat for energy instead of carbs. This state can also help turn fat into ketones in the liver and supply energy to your brain. One of the aspects dieters love most about the ketogenic diet is that because of its filling nature, it becomes easier to lose weight without counting calories. When following the ketogenic diet, it's recommended that you eat wholesome natural low-carb foods instead of processed ones. Curious to know which foods you can't eat on a ketogenic diet? Here's a list of popular foods to avoid.
  • Soda
  • Fruit Juice
  • Candy
  • Processed Desserts
  • Wheat-Based Products
  • Pasta
  • High-Carb Fruit
  • Beans
  • Low-fat Products

Do Low Carb Diets Work?

Now, to answer the burning question: "Do Low-Carb Diets Work?" The true answer is, it depends on how you approach them. When following a low-carb diet, eating whole foods that are high in nutrients is encouraged. Because you're replacing processed foods with more natural foods, low-carb diets regularly have a high success rate. Do Low Carb Diets Work? | Bob's Red Mill Blog However, not all low-carb foods are good for you. Low-carb diet-specific foods that are heavily processed and full of artificial ingredients and sugars should be avoided when following any diet. If you're craving a sugary dessert or comfort food, then we recommend trying to make it with natural ingredients. Because low-carb diets are increasing in popularity, there are many low-carb substitutions and healthy recipes to choose from. Swapping your favorite dessert with a low-carb version like this Flourless Orange Almond Cake is a healthy way to satisfy your sweet tooth while also sticking to your diet. To properly answer the question "how do low-carb diets work?" and help you determine if a low-carb diet is for your, first, review this list of pros and cons.

Low-Carb Diet Pros

  • Low-carb diets include a lot of protein, which can keep you fuller for longer.
  • On a low-carb diet, you are encouraged to eat more wholesome foods.
  • You can still eat great tasting foods.
  • Healthy fats and protein are encouraged.
  • You can still enjoy a set amount of carbs.
  • When followed correctly, low-carb diets can help you reach your health goals.

Low-Carb Diet Cons

  • The amount of fruit you can eat is limited.
  • Carbohydrates are found in many delicious foods like bread, pasta and grains. These foods should be avoided.
  • Low-carb diets can be lacking in fiber. This means that you will have to include fiber-rich food into your diet.

Tips to Follow a Low Carb Diet

If you're interested in trying out a low-carb diet and don't know where to start, keep reading to discover a few of our favorite low-carb tips and tricks.

Substitute Traditional Flour with Almond Flour

Do Low Carb Diets Work? | Bob's Red Mill Blog Almond flour is a popular alternative to traditional flour. It's low in carbs, packed with essential vitamins and minerals, and has a sweet taste that compliments nearly every recipe. Aside from being low-carb, almond flour is naturally gluten free, which makes it an excellent choice for those who have a gluten allergy or celiac disease. For a delicious low-carb recipe, try making these Keto Tortillas. Made with Bob's Red Mill Almond Flour, xanthan gum and baking powder, they're the perfect low-carb substitute for traditional flour tortillas.

Use Cauliflower for Everything

Cauliflower is a widely loved vegetable in the keto community. It's used as a low-carb substitute for rice, mashed potatoes and even pizza crust and is packed with health benefits. If you're a fan of high-carb foods and are trying to cut back, then it might be time to dive into the many perks cauliflower offers. To easily put a keto spin on your favorite recipes, simply replace the high-carb ingredient with cauliflower. Not sure how? Follow this Cheesy Cauliflower Dip Recipe for some pointers. It's the perfect low-carb appetizer to serve up. Plus, it's dairy-free, vegan and gluten free. Borderline addictive, this cauliflower dip is made with natural, healthy ingredients like cauliflower, jalapeno peppers and Bob's Red Mill Nutritional Yeast. Pair it with your favorite low-carb chips, or use it as a spread atop of lettuce-wrapped burgers.

Turn Your Favorite Meals into Salad Wraps

Many classic comfort food dishes involve some sort of breaded component. Hamburgers, hot-dogs and even sandwiches are all protein-rich foods that turn into high-carb meals once the bread is added. Now, we're not saying that you have to ditch these foods altogether. You can enjoy these same comfort foods by merely substituting the bread for lettuce. Do Low Carb Diets Work? | Bob's Red Mill Blog In fact, lettuce-wrapped burgers and salad wraps have become so common that they're often listed as popular restaurant menu items. Light and nearly carb-free, lettuce is a great ingredient to use when following a low-carb diet. For a flavorful low-carb meal, try out this Grapefruit Avocado and Crab Couscous Salad Wraps. Simply swap the couscous out for cauliflower rice and you'll have a mouthwatering keto-approved meal in under 30 minutes! Choosing a healthy diet that you're comfortable with is a big decision. We hope that this article has helped you learn more about how low-carb diets work. Remembering everyone is different and what works for one person may not work for another. It's essential to listen to your body's needs and consult a health professional before making any drastic diet changes. If you've spoken to a professional and have determined that a low-carb diet is right for you, we encourage you to visit our recipe section for more delicious low-carb recipes. From everyone at Bob's Red Mill, we wish you a happy and health-filled day!  
Bob's Red Mill
July 06 2020

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