Low-carb diet is a carb-restricted diet that is higher in protein and lower in carbs. It emphasizes on healthy foods like meats, fish, nuts, seeds, and vegetables while limiting high-carb foods like grains and sugary junk foods.
Keto is a popular low-carb diet that aims to achieve ketosis, where the body burns fat instead of sugar. Followers aim to maintain this state for weeks or months.
Similar to keto, but with more carbs and less fat. Used for workout performance benefits. More practical than keto, but long-term health effects are unknown. Consult a sports nutrition expert before trying.
Paleo diet focuses on unprocessed foods available to Paleolithic ancestors. Can be modified to be low-carb.
The Atkins diet, which has been in vogue for more than four decades, is a four-phase, low-carb diet that permits high intake of fats and proteins.
The modified Atkins diet involves eating 10% of calories from carbs, 30% from protein, and 60% from fat. It's used for epilepsy treatment and weight loss. To achieve ketosis, work with a dietitian or monitor blood ketones.
Whole30 is a 30-day program where you only eat meat, seafood, veggies, fruits, and fats and avoid added sugar, alcohol, grains, legumes, and dairy. It's not necessarily low-carb and may not be suitable for people with type 2 diabetes.
This diet has four phases, starting with high protein and gradually adding carbs. The final phase focuses on maintaining weight loss with a balanced diet and exercise.
Zero-carb and carnivore diets only include meat and fat, lacking fiber and plant-based foods, and can lead to high saturated fat intake and nutrient deficiencies.