In many opinions, the best low-carb diet is no low-carb diet. Individuals are understandably reluctant to partake in a low-carb diet, due to their difficulty and society's obsession with carb-laden foods. However, for those who have decided to take the plunge, all low-carb diets are not created equal.
Defining Low-Carb
A low-carb diet is any diet where carbohydrate intake is strictly limited, usually consisting of no more than 50 grams of carbs on any day, but that number can fluctuate up to 100 grams or more depending on the layout of the diet. The advantage to a low-carb diet is that the be more likely to resort to using stored fat as an energy source, accelerating fat loss. The disadvantages to a low-carb diet are mainly social and psychological, as it can be difficult to find a variety of low-carb options being sold, and individuals have a tendency to use high-carb food choices as "comfort" foods.
7 Habits Diet
With that said, Dr. John Berardi's "7 Habits" diet is perfect for someone looking to thrive in a low-carb environment. The 7 Habits diet is not to be confused with a more restrictive "no-carb low-carb" diet, as selected carb sources are still permitted in full. The diet revolves around 90 percent adherence to seven basic rules. In no particular order, they are:
1. Eat every two to three hours for a total of five to eight small meals a day
2. Consume a lean protein source with every meal
3. Consume vegetables and fruits with every meal
4. Limit your carb intake to only fruits and veggies
5. Eat at least 25 percent of your daily calories from fat sources, including animal fat and oils (flax, fish, olive, coconut and macadamia nut)
6. Drink only zero-calorie beverages, limited to green tea and water wherever possible
7. Consume whole foods--no liquid nutrition
He states that most of his clients need only follow these rules to attain the physiques they always wanted. The diet requires 90 percent compliance, which means that if you eat six times a day (42 meals in a week), you can have four "cheat" meals containing foods otherwise not permitted.
Carb Cycling Diet
Another viable alternative for the low-carb dieter is the implementation of a carb cycling plan. Carb cycling, as opposed to a static low-carb diet, fluctuates carb intake daily depending on expected activity level. The diet is broken down into three types of days: high carb days (100-200g), medium carb days (50-100g) and low carb days (<50g). The dieter can have two high carb days a week and should place them on the days of his toughest workouts. Severely overweight dieters are limited to one high carb day per week, with severely overweight being 25 percent body fat for men and 35 percent for women. Two medium and three low days round out the diet.
Results will vary depending on how strict one is with her carb choices. The best fat loss results will come from sticking to the "fruit and veggies only" requirement of the 7 Habits diet, but some deviation is permissible so long as you do not exceed your carb limit for the day. By constantly altering daily carb intake, the body will remain in a state of flux, avoiding the energy problems with a strict low-carb diet while still retaining the fat burning potential. Of course, your overall activity level and exercise plan will also determine your satisfaction with any diet, so keep moving to lose the most possible weight.
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