People consider dieting for many different reasons and purposes, and most consider a carb controlled diet. Two of the most popular types of carb controlled diets are the no carb diet and the low carb diet.
However, do you ever wonder about the differences between no-carbohydrate and low-carbohydrate diets? Though the fundamental principles are similar, the application is not.
So, it begs the question, how does a no carb diet compare to a low carb diet?
No Carb Diet vs. Low Carb Diet: What’s the Difference?
The difference between a no carb diet and a low carb diet lies in the amount of carbohydrates consumed per day.
In a low carbohydrate diet, you consume fewer than 50 grams of carbohydrates daily. This diet allows you to eat some carbohydrate-containing foods, such as non-starchy vegetables, whole grains, and low carb fruits.
On the other hand, a no carbohydrate diet refers to zero carbohydrates consumed in a day. This means you mostly eat protein and fat for they have zero carbs.
A no carb diet does not allow dietary consumption of any carbohydrates, and emphasizes fat as the main source of energy with plenty of protein.
A no carb diet is a ketogenic diet, meaning it causes the body to go into a state of ketosis. In this state, the body converts dietary and body fat into ketones and uses them for energy. It also converts dietary protein to glucose and uses that as an energy source too.
A no carbohydrate diet uses mainly animal protein foods and requires consuming a significant amount of saturated fat.
In order to be successful on a no-carb diet, you need to know what foods are carbohydrate-free. Here are some no carb diet foods to include in your carb free diet:
- Some meats that are considered to be high in vitamins and protein such as pork, duck, turkey, veal and goose.
- Some fish that’s zero carb yet high in protein like salmon, trout, halibut, sardines and mackerel.
- Leafy green vegetables are great options for a no carb diet, but starchy vegetables must be avoided.
- Raspberries and cranberries are fruits with no carbs, as well as tomatoes and avocados.
- Avoiding milk during a no carbohydrate diet is crucial, but you can include small amounts of cheese, margarine and butter.
- Eggs are considered to be a staple food in a no carb diet as it is rich in protein and carb-free.
- Coffee with no sugar or milk can be a great option for a drink while on a no-carbohydrate diet. Coconut water, tea, diet soda and water are also great beverage options.
On the other hand, foods low in carbohydrates include, but are not limited to:
- Unprocessed Meats – poultry, lamb, beef and seafood
- Dairy Products – cream, cheese, sour cream, butter and yogurt
- Vegetables – sprouts, cucumber, celery, broccoli and radishes
- Fruits – lemons, watermelon, apricots and berries
- Nuts and Seeds – cashews, almonds, walnuts, pecans
- Herbs and Spices – oregano, basil, garlic, pepper, cumin
- Fats – butter, walnut oil, coconut oil, fish oil, olive oil
- Beverages – dry white wine and red wine, low-carb beer and hard liquor
These are some of the foods that you can enjoy on a carb controlled diet.
If you decide to go on a no carb diet, it is important to remember that this diet is not recommended for long term use, as it has been linked to no carb diet risks. Withholding carbohydrates from your diet for an extended period of time may cause health problems such as nausea, headaches and muscle breakdown.
However, a no carb diet over a short period of time can help you lose a significant amount of weight rather quickly and effectively.