A low-carb diet is best suited for people wanting to achieve specific health goals, such as increasing fitness levels and regulating blood sugar and cholesterol. It can also benefit individuals with metabolic syndrome and those who want to change their eating habits. However, modifying the nutrition regimen suddenly is not a good idea. Before starting a low-carb food plan, talk to a nutritionist, particularly if you have blood sugar or cardiovascular diseases.

Types of low-carb diets
Though there is no official guideline regarding how many carbs should be present in a low-carb diet, individuals are generally advised to stay within 50 to 100 grams per day. The main feature of a low-carb diet is that it has more proteins and veggies with little or no starch. It also usually does not include legumes, grains, bread, pasta, nuts, and seeds.

There are many low-carb nutrition plans, and you can choose one based on your specific goals and overall health condition. The best options include:

• Atkins
  This is one of the oldest low-carb diet plans, where you start with a very low carb intake and gradually add carb vegetables as you reach your health and fitness goals.
• Keto
  Keto is a strict and high-intensity plan with many rules about what you can and cannot eat. While it consists of foods low in carbs, it allows the consumption of high amounts of fat, which is burnt for energy generation. A keto diet is usually followed for a short term and can help you get into shape quickly.
• Paleo
  This regimen focuses on eating more fat and meat for protein and cuts down on dairy, sweets, grains, and legumes. Vegans may opt for less- or non-starchy vegetables like zucchini, peppers, and tomatoes. Paleo diets can help you get active and regulate blood sugar and blood pressure levels.
• Whole30
  This low-carb food plan is followed for 30 days by eating only seafood, meat, veggies, and fat and avoiding sugar, dairy, legumes, and grains. If followed correctly, Whole30 can help improve sleep, boost mood, and provide various other long-lasting health benefits.
• Mediterranean
  A Mediterranean diet is best for people with heart disease and type 2 diabetes. It eliminates animal-based fat like butter, cream, and cheese and replaces them with plant-based and omega-3 fats like fatty fish, avocado, nuts, and seeds. Moreover, it uses vegetables and whole grains as the primary sources of carbs.
• Dukan
  The Dukan diet involves gradually increasing the number of carbs in your meals in four stages. The first stage has high protein, the second has more vegetables, and the third stage has carbs. In the last stage, you eat food from all groups.

Benefits of reducing carb intake
While following a low-carb diet can be challenging, it has many health benefits:

• Reduces appetite, preventing overeating or binge eating
• Keeps calorie intake in check
• Increases fitness levels
• Regulates hypertension (high blood pressure) and high blood sugar
• Reduces triglycerides, a type of fat molecule in the blood that can cause heart disease
• Increases the level of good cholesterol in the body
• Improves the composition of the gut microbe
• Benefits the nervous system and the brain
• Helps control the symptoms of epilepsy in children

A low-carb diet is particularly beneficial to people with metabolic syndrome. It is a health condition that results in high blood pressure, high fasting blood sugar, high bad cholesterol, and low good cholesterol. Reducing the intake of carbohydrates can control all of these symptoms, thus improving the patients’ quality of life.

Disadvantages and risks of cutting back on carbs
Following a low-carb and high-fat food plan for a long time can be difficult. Moreover, it can affect your health if unsupervised or not done correctly. Here are a few risks to be aware of:

• Nutritional deficiencies
• Depression due to staying away from your favorite foods
• Poor metabolism and digestive health due to high fats and low fiber
• Complications like ketoacidosis and hypoglycemia in people with type 1 diabetes
• Reduced ability of the kidney to filter toxins
• High protein levels in the urine

Besides the above, you may miss out on the health benefits of vegetables and whole grains rich in fiber, essential vitamins, and minerals.

Best food options to include in a low-carb diet
Before starting a low-carb food plan, talk to a doctor or a certified nutritionist to suggest the best foods based on your current health condition and fitness goals. The following are generally considered the best options to include in a low-carb plan:

• Meats like beef, chicken, pork, and lamb
• Fish like tuna, haddock, salmon, and trout
• Eggs
• Vegetables like spinach, tomatoes, and asparagus
• Cruciferous vegetables like broccoli and cauliflower
• Fruits like berries and oranges
• Seeds like chia and sunflower seeds
• Nuts like almonds and walnuts
• Plant-based oils and fats like avocados, avocado oil, coconut oil, and olive oil