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Many people are confused about how low carb diets work. It doesn’t make sense to them that you can eat more fat and protein than is traditionally called for and still lose weight.

A low carb diet plan greatly restricts the amount of carbohydrates you consume, as compared with a traditional North American diet, or even compared with a low fat diet. While our bodies would usually burn stored carbohydrates for energy, low carb eating forces the body to burn more stored fat instead. When this happens, your body produces chemicals called “ketones”. Ketones result when your kidneys convert fat to soluble waste. Getting your body to reach this point is one of the goals of a low carbohydrate diet.

There is a scientific reason behind the development of this diet. Dr. Robert Atkins first introduced the concept of eating a low carbohydrate diet in the 1970s. He noticed that primitive people consumed a diet of mostly meat, vegetables and some fruit.

Because this diet was in existence for thousands of years before the development of agriculture, Atkins concluded that the reason most people had difficulty losing weight and keeping it off is that we are eating contrary to the way our digestive system is set up. In other words, our bodies do not support eating wheat, barley and other grains and sugars.

In the 1990s the diet seemed to be rediscovered and became known as the Atkins New Diet Revolution. Since the reemergence of the Atkins diet, other low carb diets have been developed that are variations of it. The Zone Diet, the Stillman Diet, the Hollywood Diet, the Ketogenic Diet and the South Beach Diet are all based on the idea of eating fewer carbohydrates. They all advise eating more protein and limited carbs and inducing the body to burn its own fat.

Low carb diet plans differ somewhat in the amount of carbohydrates they allow, but all advise cutting out all white or starchy foods. The most strict is the 20 gram per day carb limit of the initial stage of Atkins, plus some of the other diet plans. The 20 grams is generally derived from salads and non-starchy vegetables, plus the trace amounts of carbs in sauces, dressings and cheeses.

In the first stages of a low carbohydrate diet, dieters are not allowed to have any milk, fruits, grains, cereals, pasta, breads or “high glycemic index” vegetables such as potatoes, peas, corn and carrots. The missing carbs are replaced with ample amounts of protein.

This is a very low amount of carbohydrate when compared with the large amounts of pasta and grains advised by traditional low fat diet recommendations, so this diet has become quite controversial. Butter is also included, which is another reason for the controversy over low carbohydrate eating plans. The butter is recommended because fat slows down the absorption of carbohydrates into the body and helps to maintain an even blood sugar level.

The whole idea behind Dr. Atkins original principal is that it we gain weight in our Western world because our blood sugar levels are allowed to go too high by eating too much high starch food. Control the carbohydrate levels and you control weight much more easily. Much research has shown this to be true. Of course opposing research has been done too, so the controversy continues to some extent, although it is generally acknowledged by all now that the high carb recommendations of the past were incorrect.

The great difficulty of any severely restricted diet is that most people can end up regaining much of their lost weight because of difficulty adhering to the restrictions over the long-term. This can ultimately result in rebound weight gain and is the reason that the modified versions of Atkins diet have evolved.

The Atkins diet itself though, does gradually increase the amount of carbohydrates you consume as you complete your weight loss, to avoid the extremes of losing then regaining weight. Is it right for you?

Are you one of those who hate dieting? Well, you are not alone, almost all of us hate the deprivation from food that dieting brings to us. Aside from the fact that our parents raise us to believe that food intake is necessary to keep us energetic, especially carbohydrates. Potatoes and breads are the essential members of our diet from morning, noon and night. Therefore, we resent the idea that carbohydrates are not good for us.

However, your thinking might change upon reading the low-carb diet overview. In the low-carb diet overview, you will learn that energy does not come from carbohydrates alone. Low-carb diet overview will also tell you that good fats convert to energy much like carbohydrates, as we know it to be. Low-carb diet overview will likewise tell you about the recommended carbohydrates like whole grain, fruits and vegetables. However, you should minimize intake of carbohydrates to as low as 10% of your total calorie intake. If you can maintain your consumption of carbohydrates to as low as 10% of your calorie intake, you should eat more fats and moderate protein. Then, the low-carb diet overview will be the best tool to compliment your weight loss regimen and avoid jumping on the obese bandwagon.

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The low-carb diet overview will explain how you can best manage your weight. In contrast with the belief that carbohydrates are necessary to build your energy profile, fat may replace carbohydrates in this arena.

You will also learn from the low-carb diet overview that it is the best diet for obese individuals. Diabetics may also use the low-carb diet overview to combat the cause of obesity, high cholesterol, high blood pressure, hypoglycemia and type II diabetes because studies show that low-carb diet attacks the condition called hyperinsulinemia. Hyperinsulinemia is a condition where insulin levels in the blood are elevated.

It may also be helpful knowledge you will get from low-carb diet overview is the advantages one will get from low-carb diet. Sustained weight loss is one advantage of low-carb diet. Another advantage you will learn from low-carb diet overview and low-card dieting is stable blood sugar, this is specifically important for diabetics and those people prone to diabetes. If you have a relative who is a diabetic, then you are one of those people prone to diabetes. Low cholesterol level is also an advantage of low-carb dieting. Some low-card dieters also report being more energetic than their counterparts who are not dieting.

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Finally, here are some basic guidelines you will get from the low-carb diet overview. You should limit your carbohydrates intake to 10% or less of your total calorie intake. You will also find the list of allowed foods, you will also find the list of foods to avoid and foods with hidden sugar in the low-carb diet overview. Avoiding food containing sugar and white flour is also part of the low carb diet. Avoiding caffeine and drinking lots of clean and clear water also help in the dieting process. Taking fiber supplements and vitamin will help during the initial stage of low-carb dieting, you will understand this need better upon reading the low-carb diet overview.

Low-carb dieting is good for everyone who wants to loose weight, so try it to experience a trim lifestyle. However, when you finally decide to try it, after reading the low-carb diet overview, visit your health care professional just to be sure that low-carb dieting is really, what you need.

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Low carb dieting on the Atkins diet can be difficult if you don’t do it right. One big factor in making your diet successful is eating a wide variety of satisfying food. Work these foods into your low carb diet and watch the pounds melt away.

This is a list of Atkins diet foods allowed in the induction phase.

All eggs, including: deviled, fried, hard-boiled, poached, omelets, soft-boiled, scrambled.

All fish, including: bass, cod, flounder, haddock, herring, perch, pollack, roughy, salmon, sardines, sole, tilapia, trout, tuna, walleyed pike.

All fowl, including: chicken, cornish hen, duck, goose, pheasant, quail, turkey.

All meat, including: beef, pork, lamb, veal, venison. Bacon and ham are allowed if they have not been sugar cured.

All shellfish, including: clams, crab, octopus, shrimp, squid. Oysters and mussels are limited to 4 ounces per day because of their higher carbohydrate count.

You may eat these foods to until your satisfied. The following foods are allowed with some restrictions.

You may eat 3 to 4 ounces of certain cheese. They include hard, firm, soft and semi-soft aged cheeses. You should check the carbohydrate content of your cheese before you eat, keeping in mind you are allowed only 12 to 15 carbs per day. You can enjoy cheddar, goat cheese, gouda, mozzarella, swiss, and blue cheese.

Salad vegetables are next on the list. These are a good source of fiber. Remember to count carbs. These low carb veggies are your first choice: alfalfa sprouts, arugala, bok choy, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, jicama, lettuce, peppers, radicchio, radishes, and romaine.

These vegetables are slightly higher in carbohydrates and you should use them carefully, making sure to stay within your daily carb limit: artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, chard, sauerkraut, bamboo shoots, collard greens, scallions, dandelion, snow peas, bean sprouts, dandelion greens, spaghetti squash, beet greens, eggplant, spinach, broccoli, hearts of palm, string or wax beans, broccoli, kale, summer squash, Brussels sprouts, kohlrabi, tomato, bean sprouts, leeks, turnips, cabbage, okra, water chestnuts, cauliflower, onion, and zucchini.

Of course you will want to use condiments and garnishes to make the food more palatable. Use spices and herbs to taste (make sure there is no added sugar). Butter and sour cream will also make this diet easier to follow. Just remember these are very high sources of calories, so limit there use.

You’ll need oil to cook with. Olive oil is good. So are canola, walnut, soybean, grape seed, sesame, sunflower and safflower. Avoid margarine and other trans fats.

If you have a sweet tooth you will want to use sweeteners. Sucralose (Splenda), cyclamate, saccharin, and acesulfame-K are okay to use. Do not use maltose, dextrose, fructose and anything else that ends in “ose”.

The beverage of choice on the list of Atkins diet foods is water. Filtered, spring, mineral or tap will do just fine. Other beverages are allowed if there are no added carbs, make sure to read the labels.

Diet soda pop is okay if sweetened with Splenda. Avoid caffeinated beverages. Caffeine can caused blood sugar to spike in some people.

If you need more variety in your diet you can add these foods occasionally. 10 to 20 olives or half of a small avocado per day. Or instead have 2 or 3 tablespoons of lemon or lime juice, 1 oz. of sour cream or 3 oz. of unsweetened heavy cream. You do need to be careful eating these because they may slow down your weight loss efforts. If you see you stop losing after eating these foods then you will need to avoid them in the induction phase.