A Brief Overview of a the Various Low Carb Diets [Article]

[Carnivore Talk]

A low-carb diet is a dietary approach that emphasizes the reduction of carbohydrate intake, particularly from sources such as grains, starchy vegetables, fruits, and sugary foods. The main idea behind a low-carb diet is to reduce the intake of carbohydrates, which are broken down into glucose (sugar) in the body and can lead to fluctuations in blood sugar levels and insulin production. By limiting carbohydrate intake, the body is encouraged to use other sources of energy for fuel, primarily fat, including your own stored fat.

The specific level of carbohydrate restriction can vary, but generally, a low-carb diet involves significantly reducing the intake of foods like bread, pasta, rice, cereal, and sugary snacks. Instead, individuals following a low-carb diet often focus on consuming foods high in protein, healthy fats, and non-starchy vegetables. Examples of foods allowed on a low-carb diet include:

1. Meats and poultry: Chicken, turkey, beef, pork, etc.
2. Fish and seafood: Salmon, trout, shrimp, etc.
3. Eggs: A good source of protein and healthy fats.
4. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.
5. Healthy fats: Avocado, olive oil, coconut oil, butter.
6. Non-starchy vegetables: Spinach, broccoli, cauliflower, zucchini, peppers, etc.

It's important to note that there are variations of low-carb diets. Some common variations of low-carb diets include:

Atkins Diet: Developed by Dr. Robert Atkins, this diet restricts carbohydrate intake, but it has different phases that gradually increase carb intake as you progress through the plan. The initial phase is extremely low in carbs to induce weight loss and ketosis, while later phases reintroduce more carbs while still emphasizing protein and healthy fats.

Low Carb Diet: A general low carb diet aims to keep the total of carbohydrates consumed each day under 100g per day. This closely mirrors the 4th and final phase of the Atkins approach, called the Maintenance plan. Some people on a low carb diet will eat anything as long as they stay under their carbohydrate goals, including processed foods.

Ketogenic Diet (Keto): This is one of the most well-known low-carb diets. It involves drastically reducing carbohydrate intake to a point where the body enters a state of ketosis, usually under 20 actual carbs per day. In ketosis, the body switches from using glucose as its primary energy source to using ketones, which are produced from fat breakdown. Keto dieters aim to eat only fresh, whole, single-ingredient foods that have gone from farm to table, bypassing a manufacturer who may have processed it, with a few exceptions. This means no sugar and no grain in general.

Dirty Keto: This is a hybrid between True Keto and general low carb diets. Those on a "Dirty Keto" diet are usually willing to keep their carbohydrate intake very low, but aren't willing to give up processed food and grains. They bend the rules a bit by counting what is often referred to as "net carbs" instead of actual carbs. Some manufacturers, in order to sell their products, will claim that since certain ingredients they use are low on the glycemic index, or aren't technically sugar, that they shouldn't count the same as regular carbs. While this isn't true, many people still find success by only eating things that are low on the glycemic index.

Carnivore Diet: A dietary approach that consists almost entirely of animal products, to the exclusion of most plant-based foods due to their natural defense chemicals and toxins. It's often thought of as the ultimate ketogenic diet, getting as close to zero carb as possible. Those following a carnivore diet typically consume various types of meat, such as beef, poultry, pork, and fish, but will usually place emphasis on ruminant animals. The diet completely excludes carbohydrates from sources like grains, fruits, vegetables, and legumes.

Ketovore Diet: This dietary approach is a hybrid between a true Keto and carnivore diet. This lifestyle places emphasis on consuming mostly animal-based foods, but isn't opposed to occasional fresh low carb vegetables. The ketovore dieter will usually try to stay under 10 grams of carbs per day during their weight loss journey, but once they have reached their goals some may incorporate fruit into their diet, thus becoming a Paleolithic dieter. 

Paleolithic (Paleo) Diet: While not solely a low-carb diet, the Paleo diet emphasizes whole foods and eliminates processed foods, grains, and legumes. This naturally results in a reduced carb intake and places greater emphasis on protein, vegetables, fruits, and healthy fats. 

People choose to follow low-carb diets for various reasons, including weight loss, blood sugar control, and to manage or reverse such medical conditions like diabetes, metabolic syndrome, and high blood pressure. 

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[Bob]

I read Dr. Atkins New Diet Revolution in the mid 90s and it was enlightening. I put it into practice and it worked very well. I've been a believer in low carb, keto, and now ketovore and carnivore ever since. 

[Amatia]

This is great!  My doctor just told me I had to lower my cholesterol - I am so appreciative!  

 

 

[PaleoBird]

I call my way of eating The Wolf Diet.  It's almost exclusively carnivore but I don't stress out over spices, tea, and a seriously occasional avocado or handful of berries.  I call it the Wolf Diet because wolves eat berries now and then but I don't think anybody is going to revoke their carnivore cards or tell them that they are doing carnivore wrong.

[Bob]

11 hours ago, PaleoBird said:

It's almost exclusively carnivore but I don't stress out over spices, tea, and a seriously occasional avocado or handful of berries.

The Wolf Diet. I like that. I'm the same way and call myself "97% carnivore" because I will sometimes end up in situations where my food choices are limited, whether it's at a restaurant or a friend has us over. I will have some side vegetable or small salad so as not to be rude, but then I'm right back to my normal lifestyle choices. 

I also have 3 apple trees in the back yard. One tastes terrible, one is tasteless, but one is actually quite delicious. So there's 2-3 weeks in August where I can't help myself but to pick one every now and then, but the local deer get most of them

[PaleoBird]

Yes, I don't think any self respecting cave person would turn down some ripe fruit in season.  My friend has berry bushes that produce like crazy for a few weeks in August each year and she gives them away to anyone who will take them.  Too many for her to eat (she's also Wolf Diet carnivore).  She also keeps goats though so the humans get the berries the goats can't reach.

I think it would have been like that in Paleolithic times too.  Fruit would have been there but seasonally, depending on geography, and just luck competing with other animals as to who gets there first.

So, I don't think Dr. Saladino is wrong to say that fruit isn't harmful if you are otherwise fit and healthy.  Where I think he has lost the plot a bit is on the quantities.  Big bowls of tropical fruits with honey is not the same thing as once a year having a bit of local fruit.

[Bob]

6 hours ago, PaleoBird said:

I think it would have been like that in Paleolithic times too.  Fruit would have been there but seasonally, depending on geography

I agree. And humans will stick anything in their mouths, lol. Most plants don't yield fruit until the harvest season. Humans in those areas where they only yield produce in the autumn had a limited time to eat that fruitage, perhaps fattening them up a bit before the winter, but then after that it was back to hunting.

 

6 hours ago, PaleoBird said:

So, I don't think Dr. Saladino is wrong to say that fruit isn't harmful if you are otherwise fit and healthy.  Where I think he has lost the plot a bit is on the quantities.

This sums up how I view it also. He's making statements that humans should have over 100g of carbs a day, perhaps much more. I personally think that 100g should be the upper limit.

Right now, for me, it's as close to zero as possible most of the time. When I have reached my goal weight and believe I have done all I can to try and reverse a few conditions, then I will be more open to a little more fruitage.

His position on no roots, no stems, no leaves, does make sense to me as well. 

[PaleoBird]

Yes he is right that, in general, fruit has the lowest amount of anti-nutrients and irritants in it compared to other plant parts that are more heavily defended.  I don't exclude green veg or roots from my diet because I think they are trying to kill me as Chaffee would say.  I just don't like them.  Fruit is the only plant food I ever missed.  

I've gone though various degrees of strictness over the 10 (almost 11) years I have been carnivore.  I've been at a stable healthy weight without even trying for years now.  And my epilepsy went away.  I don't have any auto immune issues with things like spices and tea but I realize that some people do.  The things that really bother me are all of the plant babies (grains, nuts, seeds, legumes) all of the nightshades, bulbs like onions and garlic and anything that involves too much fiber.

You said you occasionally eat a salad in social situations.  To me that feels like eating hay.  I could eat it but why would I?  I think I've been doing this long enough that I really don't give flying fig about what anyone thinks if I say, "Hold the bread, salad, and mac'n'cheese, Bring me two slabs of ribs."