A low carbohydrate diet (LSD) restricts carbohydrate intake to optimize health, such as reducing blood sugar levels and insulin demand (Iqbal et al, 2012). LCDs limit carbohydrate consumption to less than 130 grams per day, and has stricter versions like ketogenic diets that aim to restrict carbohydrate intake to less than 20 grams daily.
The main goal of an LCD is to shift the body’s energy source from carbohydrates (glucose) to fats, called ketosis. Ketosis is achieved by significantly reducing carbohydrate intake, typically to less than 20 grams per day (Zoppi, 2024; reviewed by Seitz, 2024). If carbohydrate consumption exceeds this threshold, the body will revert to using glucose as the main energy source, disrupting ketosis and its benefits (Dashti et al, 2021).
In the state of ketosis, the liver produces ketones from fatty acids, which serve as an alternative and a preferable energy source for the body and brain.
Types of Low Carbs Diets
- Higher LCDs: Allow up to 130 grams of carbs per day but remain below conventional dietary recommendations.
- Ketogenic Diet: Limits carbs to under 20 grams per day, focusing on high fat and moderate protein intake to induce ketosis.
- Moderate LCDs: Restrict carbs to 20–50 grams daily.
