Low Carb Diet Review

by Andy Williams - last updated 26th March 2024

Ok, so you've been watching TV and you've seen some sculpted god or goddess with the perfect body, and then they continually drop in that they avoid carbs into any conversation they have. So, what is a low-carb diet? Is it suited to you, and how effective is it?

What is a low-carb diet?

A low-carb diet is a way of eating that restricts carbohydrate consumption. Typically, it emphasises reducing intake of carbohydrates found in sugary foods, pasta, and bread, and instead focuses on eating whole, unprocessed foods. The diet is high in proteins, fats, and healthy vegetables. So, if like me, two slices of bread accompany most meals, and a Grenade protein bar goes down a treat, maybe a low-carb diet would be harder than I thought.

What types of Low-Carb Diets are there?

So, I'm guessing you've heard of the keto diet, or you may have read my post reviewing the keto diet. Well, shock horror, the keto diet is actually just one of the many types of low-carb diets. You may have also heard of the Atkins diet or the low-carb paleo diet, so there are different variations of a low-carb diet to choose from, each ranging from very low-carb to moderate carbs.

How does a Low-Carb Diet Work?

By reducing carbs and increasing fat and protein intake, the body switches its fuel supply to run mostly on fat. For some people, this approach to a weight loss journey can result in significant fat loss, improved blood sugar, and insulin levels, as well as many other health benefits.

What Foods Can I Eat on a Low-Carb Diet?

The idea of cutting out carbs can be quite daunting, so it's important to know what foods you can eat on a low-carb diet. Here are just a few examples:

Meat: Beef, pork, chicken, lamb, etc.

Fish: Especially fatty fish like salmon, trout, and sardines.

Eggs: Preferably omega-3 enriched or pastured eggs.

Vegetables: Primarily green, fibrous vegetables like broccoli, cauliflower, spinach.

Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.

Dairy: Cheese, butter, heavy cream, yogurt.

Fats and Oils: Coconut oil, butter, olive oil, and fish oil.

What Foods Should I Avoid on a Low-Carb Diet?

It's important to understand which foods you should avoid when choosing a low-carb diet as your weight loss journey preference. Here are a few examples:

Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains: Wheat, barley, rice, cereals.

Starchy Vegetables: Potatoes, sweet potatoes, carrots in high amounts.

Legumes: Beans, lentils, chickpeas, etc.

High-Carb Fruits: Bananas, oranges, apples, grapes in high amounts.

Processed Low-Fat Products: Often high in sugar.

What Are the Benefits of a Low-Carb Diet?

Having tried various types of low-carb diet and with my research over the years, I would say the three main benefits of a low-carb diet are, but not all:

Weight Loss: Many people find they can lose weight more effectively on a low-carb diet compared to a low-fat diet.

Blood Sugar Control: Low-carb diets can be particularly beneficial for people with diabetes or insulin resistance.

Heart Health: Some studies suggest improvements in HDL cholesterol and blood pressure levels.

Are There Any Negatives to a Low-Carb Diet?

People who have lost weight on a low-carb diet or keto will report mainly positive health outcomes; however, low-carb diets are not for everyone, and it is important to consider the potential challenges and ensure the diet is well-balanced. Some people may experience side effects at the beginning of their weight loss journey when choosing a low-carb option, often referred to as the keto flu. On this diet, it is crucial to focus on the quality of the foods consumed. You may have heard of the term 'dirty keto'. I would suggest prioritising whole foods over processed options.

My Personal Opinion on a Low-Carb Diet:

It would be impossible to avoid hearing about keto and low-carb diets when starting your weight loss journey. With a bit of research, this option could be extremely appealing for most people. 

Having tried various low-carb diets, my personal opinion is that if it works for you and you experience no side effects resulting in weight loss, then this can only be a good thing. My only issue with low-carb diets and keto comes from personal experience. 

Keto flu hit me hard in the early stages, and then I started to develop more serious side effects. The principle behind a low-carb diet seemed it would suit my lifestyle and taste perfectly; however, my body did not agree with this rationale. 

As I state so often, we are all different; one size does not fit all, and ultimately, having an unhealthy lifestyle or being overweight is one of the biggest killers in modern society. If a low-carb diet works for you, then congratulations, and I wish you all the best in that new, healthier, fitter version of you. 

I would encourage anyone considering a low-carb diet, however, to consult a doctor before embarking on a weight loss journey with this diet of choice.