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A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats, and vegetables.
Studies show that low-carb diets can result in weight loss and improved health markers.
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These diets have been in common use for decades and are recommended by many doctors.
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Best yet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious, and filling diet.
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Learn more about low carb and how to use it for your personal goals here.
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat (with adequate amounts of protein as well). This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.
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However, not all low-carb diets result in ketosis.
For decades we’ve been told that fat is detrimental to our health. Meanwhile, low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.
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Studies now show that there’s no reason to fear natural fats.
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Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein, and you can eat all the fat you need to feel satisfied.
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When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop.
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This helps increase fat burning and may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.
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Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.
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Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food.
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You don’t need low-fat products.
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Below are examples of what you could eat, alternatively check out our 1000+ low-carb recipes.
Keto Tex-Mex casserole
8 g
Keto no-noodle chicken soup
4 g
Keto pizza
6 g
Keto pesto chicken casserole with feta cheese and olives
6 g
Keto seafood chowder
6 g
Keto Indian butter chicken
7 g
Keto Fathead pizza
13 g
Keto Thai fish curry
10 g
Lemon baked chicken thighs with cauliflower mash
7 g
Creamy low-carb broccoli and leek soup
11 g
Flying Jacob casserole
8 g
Italian keto meatballs with mozzarella cheese
5 g
Most people can safely start a low-carb diet.
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But in these three situations you may need some preparation or adaptation:
If you’re not in any of these groups, and don’t have other severe chronic medical conditions, you’re good to go! You can read more in our post about contraindications to keto diets.
Disclaimer: While a low-carb diet has many proven benefits, it’s still controversial. The main potential danger regards medications, especially for diabetes, where doses may need to be adapted (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer
This guide is written for adults with health issues, including obesity, that could benefit from a low-carb diet.
Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and restricting calories for weight loss.
Do you want to get going with low carb right away? Make it truly simple by signing up for our free two-week low-carb challenge. Or get unlimited meal plans, shopping lists and much else with a free membership trial.
For extra support, join our Facebook community.
Does low carb still seem complicated? Check out our visual low-carb in 60 seconds guide
In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.
Let’s start with a quick visual guide to low carb. Here are the basic low carb food groups you can eat all you like of, until you’re satisfied:
The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.
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All foods above are below 5% carbs. Sticking to these foods will make it relatively easy to stay on a moderate low-carb diet (less than 50 grams of net carbs per day) or even a strict low-carb diet, with less than 20 grams of net carbs per day.
Here’s what you should not eat on low carb – foods full of sugar and starch. These foods are much higher in carbs.
The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.
Detailed list of foods to avoid
What drinks are good on a low-carb diet? Water is perfect, and so is coffee or tea. Preferably use no sweeteners.
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A modest amount of milk or cream is okay in coffee or tea (but beware of caffe latte!).
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The occasional glass of wine is fine too.
For more, check out our complete guides to low-carb drinks and low-carb alcohol.
