Different Levels of a Low-Carb Diet
A low-carb diet is obviously what its name suggests – a diet low in carbohydrates. However, a common question is how many carbs are in a low-carb diet. This is where the different levels come into play. Depending on who you are and what you are trying to achieve with your low-carb diet, the amount of carbs you consume each day will differ to other people.
Many people will define low-carb as any diet of below 130 grams of carbohydrates per day. For the most part, the fewer carbohydrates consumed the more effective the diet will be for weight loss without hunger, and for reversing type 2 diabetes. However, eating fewer carbs also makes the diet far more restrictive and more challenging. We shed some light on the different levels of a low-carb diet below.
60-130 grams per day
This level is one enjoyed by many people following a low-carb diet and is easier to maintain long-term. With some planning, low-carb shopping and low-carb recipes, this level will help with weight loss and you can enjoy the health benefits of low-carb eating.
20-60 grams per day
This level is more controlled and restricted and can be more challenging to follow. Weight loss will be increased, and a lot more planning and control needs to be exercised.
Under 20 grams per day
There are several versions of a ketogenic diet, all of which involve a very low carbohydrate consumption. Weight loss here is increased and there are the health benefits of consuming fewer carbs, however, this phase requires a lot of discipline. The types of ketogenic diets include:
- Standard Ketogenic Diets (SKD) – A low-carb, high-fat, moderate-protein diet that typically contains 75% fat, 20% protein and 5% carbs.
- Targeted Ketogenic Diet (TKD) – This type of diet allows you to eat carbs around workouts.
- Cyclical Ketogenic Diet (CKD) – Involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- High-protein Ketogenic Diet – Similar to the standard ketogenic diet but includes more protein. The ratio here is often 35% protein, 5% carbohydrates and 60% fat.
Overall, low-carb diets have the ability to improve our health and with a little planning, they are easy to follow. For low-carb products to help you on your way to a happy, healthier you, be sure to check out our online store. Follow us on social media to keep up with news, trends and for all you need to know about low-carb eating.