![]() We know a 250-pound man responds differently to a low-carb diet than a 140-pound woman. The one-size-fits-all approach is not always the most effective. If you’re considering a low-carb diet, I recommend you customize it to meet your calorie needs, activity level and food preferences. Modest reductions in carbohydrates can have the same positive effects on body composition, fat distribution, glucose metabolism, and weight as more restrictive diets. While it’s tempting to go super low carb in hopes of achieving fast results, research shows it’s not always necessary. All three options can yield positive health benefits, but not everyone’s body chemistry is the same. Wondering which one you should try? Well, it depends. Moderate-carb diet: 100–200 grams of carbs per day Low-carb diet: 50–100 grams of carbs per day Very low-carb diet: 20–50 grams of carbs per day I can’t tell you how many people I worked with who were doing the Atkins diet but never actually read the book! They would typically jump in at the very restrictive beginning phase, stay there too long, and then give up because it became too difficult to maintain.įast forward a decade or two and we’ve largely replaced phase diets with a more standardized approach.Ī low-carb diet today looks something like one of these options: The problem with phase diets is not everyone follows the guidelines as they were written. At that point, you’ve lost the weight and figured out the perfect amount of carbs you need to maintain your weight loss. Atkins is a phase diet you start off eating very low carb and then gradually increase your intake in phases until you reach “maintenance” level. ![]() Low-carb diets became popular in the early 2000s with the Atkins diet.
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