Switching to a low carb diet might just be the choice that saves your life (or at the very least changes it).

Whether you’ve already built a fit body and want even better results, or you’re facing serious health issues, throwing out those damning dozen donuts is an easy solution that will undoubtedly upgrade your life.

With the overwhelming surplus of options out there today, however, it’s understandable to feel decision fatigue just thinking about where to start.

Not to worry, that’s what fitness nerds like me are here for.

Today, I’ll go over why cutting carbohydrates is great, supplementation when carbs are low, and some of the different low carb diets to experiment with.

They are:

  • Typical Low Carb Diet
  • Ketogenic Diet
  • Atkins Diet
  • Carb Cycling Diet
  • Mediterranean Low Carb Diet

What is a Low Carb Diet, and What Benefits Can I Expect?

A low carb diet is simply what it sounds like; a diet where carbohydrates are restricted.

As far as the benefits go, here’s a brief list:

  • Look better naked (and clothed)
  • Reduction in appetite
  • Faster weight loss
  • Greater proportion of fat loss comes from abdominal cavity (as opposed to diets high in carbohydrates)
  • Increased level of HDL — the good cholesterol
  • Reduced blood sugar and insulin
  • Therapeutic for several different mental disorders
  • Did I mention you’ll look better naked?
    • Or in your robes if you’re one of those weird vow of celibacy types (to each their own, I guess)

Those are really only some of the benefits. If you want to read about more of them, and in more depth, check this article out.

high protein low carb food and a low carb vegetable

Different types of Low Carb Diets

Now that you’ve made the decision to sculpt the fit body from your dreams, and committed to leaving the dark side behind, the next step is to find which choice is best for you.  

Standard Low Carb Diet:

The typical low carb diet is pretty straightforward, and it’s what I’d recommend to those of you who’re just starting out in your quest for that fit body. The reason I’d suggest this to a beginner is because going from eating a surplus of carbs straight to something like keto can be incredibly taxing for a first time low-carber.  

Macro breakdown for a 2,000 calorie diet

  • 40% protein: 200 grams
  • 40% fats: 89 grams
  • 20% carbohydrates: 100 grams

The majority of the diet will consist of high protein low carb foods, low carb vegetables, and a small amount of complex carbs as well as some fruits.

Supplement A Low Carb Diet:

  • Buckfeed protein : a great low carb meal replacement with grass-fed whey protein
  • Heat : the perfect fat burner and energy booster to help the transition while your body adjusts*
  • RACKED BCAA : amino acids aid with muscle growth, as well as muscle sparing to help you slay all your goals*
  • Buked Up Rocket Pop : 6 grams of citrulline and the Goldilocks of caffeine dosage (at 200 mg)?! Yes, please.

Keto Diet

keto diet results from bacon, avocado, and eggs

The Keto Diet results in incredibly quick fat loss and, once adapted, ridiculous cognitive function. It works by putting your body into a state called ketosis:

Ketosis, by definition is a metabolic state in which the body produces ketones to be used as fuel by some organs so that glycogen can be reserved for organs that depend on it.

In other words, the keto diet results are geared toward getting you trim fast, while preserving muscle (because ketosis in general is a muscle sparing diet since you aren’t tapping into amino acids for energy).

Because of how the ketogenic diet works biologically make sure to check out this article. I go into way more depth there.

Unlike some of the other low carb diets you’ll find out there where low carb high protein foods are highly advocated, most ketogenic ‘experts’ suggest that the keto diet results come from adhering to a much lower protein intake.

Macro Breakdown for a 2,000 calorie diet

  • 20% protein: 100 grams
  • 75% fats: 167 grams
  • 5% carbohydrate: 25 grams

Personally, I do a little more protein than this, but it’s a great starting point. Just make sure to get in a lot of low carb vegetables, healthy fats, and keto friendly foods.

While the keto diet results can be staggeringly impressive, the adaptation process is brutal (for most people). Side effects that can occur are:

  • lack of energy
  • keto flu
  • brain fog
  • muscle cramps

But fear not, keto quester! The keto diet results are worth the battle, and besides, with all the excitement about it out there, science has come to save the day with some excellent supplements.

Supplement Your Keto Diet:

  • BAMF Pre-Workout: This Nootropic Pre-workout has the perfect blend of pump,* energy,* and cognitive boosters* (I’m ADHD, so this is a staple for me) to keep you dialed in at the gym no matter how foggy your brain feels!
  • Bullseye: This supplement is for brain + eye health,* and it’s no joke. I have no idea what I’d do without it on my “fasting” days.
  • Exogenous Ketones: These will put a stop to muscle cramps,* lay waste to brain fog,* and boost your energy even without any added stimulants!* not only that, exogenous ketones can speed up the adaptation process.*
  • Keto Protein: On keto you don’t just want high protein low carb foods, you want all the fats! This protein has the highest quality of fat sources on the market and an optimal macro ratio to keep your fit body recovering and burning all that unwanted flab when combined with exercise.*

Atkins Low Carb Diet

The Atkins Diet is, at face value, a mix between the traditional low carb diet and the ketogenic diet. However, it all gets kind of dicey if you look at it under the glass. Before I get into that, I’ll just go over the process of it.

It is split into four phases:

  1. Induction. Under 20 grams of carbs per day for two weeks
  2. Balancing. Slowly add more nuts, low carb vegetables
  3. Fine-Tuning. As you near your weight goal, add more carbs until weight loss slows
  4. Maintenance. Eat as many clean carbs as your body can tolerate without gaining back the weight you lost (for me, this ranges between 50-150 grams depending on activity level)

As I said before, if you put the Atkins Diet under the glass it gets dicey. I won’t go into details (you can find those in my Atkins Diet Review/rant article), but based on my experience and knowledge, Phase 4 is a solid practice if you feel like curb stomping your goals.

But, if you cycle between Phase 1, 2, and 3, the results can be epic.

Macro Breakdown (based on a 2,000 calories diet)

  • 45% protein: 225 grams
  • 50% fat: 111 grams
  • 5% carbohydrates: 25 grams

Supplement The Atkins Diet

  • Buck Season: You’re going to be eating a lot of meat. Shouldn’t it taste amazing?
  • Collagen: When your carbohydrates are restricted, sometimes it can be difficult to sleep. Little known fact, Collagen helps you sleep.*
  • Woke AF: Some days you’re going to want as much of a pick-me-up as possible. With three different stimulants, Woke will help you slay even the most intense workouts.

Carb Cycling Diet

fit body inspecting high protein low carb foods

Carb Cycling is about 2/3 of a low carb diet, but I’m putting it here because if you’re someone that can’t live without their carbs, this is the perfect middle of the road diet for you.

As the name states, the Carb Cycling Diet switches between no/low carb days, low/moderate carb days, and high carb days. You’ll still want to keep your carbs pretty clean on higher carb days, but there are definitely those who get away with going hard — just make sure you do it post workout if you do binge on some snacky snacks.

Macro Breakdown for a 2,000 calories diet

No/low carb days

  • 35% protein: 175 grams
  • 60% fat: 133 grams
  • 5% carbohydrates: 25 grams

High carb days (if staying at 2,000 calories)

  • 35% protein: 175 grams
  • 20% fat: 44 grams
  • 45% carbohydrates: 225 grams

High carb days (traditional “refeed” of 3,000 calories)

  • 25% protein: 188 grams
  • 35% fat: 117 grams
  • 40% carbohydrates: 300 grams

Supplement Your Carb Cycling Diet

  • Phosphatidic Acid: You’re giving your muscle plenty of the nutrients they need to grow, but unless you have the work force to put those nutrients to use, their efficacy will falter. Phosphatidic Acid is that work force.*
  • ALL BULK NO BLOAT (ABNB): Are you afraid you’ll lose your gains on no carb days? Could you grow more on the high carb days? ABNB is a revolutionary zero calorie mass gainer designed to help you reach your final evolution without gaining any fat when combined with exercise.*

Mediterranean Low Carb Diet

The Mediterranean Low Carb Diet is very similar to the typical low carb diet with the key differences being that you instead of being primarily focused on eating high protein low carb foods or low carb vegetables, you’re primarily focused on the types of proteins and fats you get.

Unlike most low carb diets, The Mediterranean Diet emphasizes more fatty fish than red meat, and more extra virgin olive oil instead of butters.

Mediterranean diet
high protein low carb foods
low carb diet

Personally, I could never do it, because I will preach the benefits of red meat forever, but it is a sound diet that can help you shed fat, improve health, and build a fit body.

Macro Breakdown for a 2,000 calorie diet

  • 35% protein: 175 grams
  • 55% fat: 122 grams
  • 10% carbohydrates: 50 grams

Supplement Your Mediterranean Low Carb Diet

  • RUT Testosterone Booster: Because cutting out foods which are typically rich in testosterone boosting nutrients, I’d suggest making up for that with RUT, which has clinically proven ingredients.
  • Six Point Creatine: Creatine is essential for healthy mitochondria (powerhouse of the cell) and ATP energy production.* Since red meat is incredible for aiding in healthy creatine levels, and someone on the MLCD restricts red meats, then Six Point Creatine is essential.

The Choice Is Yours

In theory, any one of these low carb diets can be effective, but everyone is different. What works for you might not work for me and vis-versa.

The most important thing is picking what fits you best.

Wanna know what fits anyone’s diet, though? Getting a bucking great deal on the best supplements on the market. That’s why if you go to buckedup.com now, we’ll give you 20% off your entire order. Enter “goheromode” at checkout and reap those rewards! Click here to learn about pre workout intermittent fasting.

* These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.

Logan Peterson

Logan Peterson is an avid writer and an unprofessional, non-competitive bodybuilder. Logan has several degrees, all of which he made up to sound more credible (for obvious reasons, Legal said he can’t list them). In truth, he simply has an insatiable curiosity. After eleven years of obsessive research, he knows too much about fitness, nutrition, and supplementation for his own good. Despite all appearances, he’s fiercely nerdy. Outside of fitness, his passions are reading and writing; his genre interests run the gamut from litrpg to satire. Due to ADHD, he’s currently working on several novels, and will likely publish all of them at once. And yes, he wrote his own bio...in third person.

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