Low carb diets have grown in popularity since the 1980′s or so, and they have gathered large numbers of fans . . . and opposition. Do low carb diets really work? Are they safe?

First, it’s important to consider that there are different types of low carb diets, and they can have very different effects on different people. Some low carb diets are extreme, allowing little more than meat, a few green vegetables, and dairy products. Needless to say, this kind of plan eliminates many nutrients that you would otherwise get, from fruit, for example. Others are more flexible, focusing more on the elimination of refined, simple carbohydrates, which have been proven to have a detrimental effect on the body.

It’s clear that reducing or eliminating your intake of simple carbs is a good idea – not only is it better for your health, but you will also lose weight by doing so.

One major concern with some low carb diets is that they are very high in fat, especially saturated fat found in meat and whole milk dairy products. While you may indeed drop some weight by following a plan like this, you have to wonder whether it would be beneficial in the long run. Some experts say that it would lead to heart disease and other health problems, while other experts vehemently deny it.

However, it is possible to eat a predominantly low carb diet while also keeping your fat intake reasonable, and this seems like the best way to go until we know for sure the long-term health effects that would result.

Below are a few helpful hints for reducing your carb intake sensibly:

- Focus on healthy fats

Rather than going overboard with saturated fat, you can focus more on healthy fats like olive oil, avacados, and omega-3 fatty acids found in salmon. These have been proven to be heart-healthy fats, and will make you feel satisfied as you reduce your intake of simple carbs.

- Whole grains in moderation

Even though whole grains don’t impact your blood sugar like white flour products do, it’s still wise to keep them in moderation so your daily carbohydrate intake isn’t excessive. Rather than having two slices of whole grain bread for lunch, you could reduce it to just one. Rather than eating a bagel for breakfast, you could make an egg-white omelet. With dinner, you could eat extra servings of vegetables instead of rice or pasta.

- Low sugar fruits

Some low carb diets insist that you must eliminate fruit from your diet entirely, but it’s not necessary to do so – instead you could opt for fruits that have less sugar, like berries. Strawberries, raspberries, blackberries, and cranberries are all considered low sugar.

In the end, only you and your doctor can say whether a low carb diet is right for you – just empower yourself with the knowledge that you have other options besides eliminating carbs all together.

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