A low-carb diet is a diet that limits carbohydrates, found primarily in sugary foods, pasta, and bread. Instead of eating carbohydrates, eat whole foods that contain natural proteins, fats, and vegetables.
Studies show that low-carb diets can lead to weight loss and improve health markers. 1 These diets have been in common use for decades and recommended by many physicians. No need to count calories or use special products. All you have to do is eat whole foods that make it a complete, nutritious and satisfying diet.
1. What is low in carbs?
A low-carb diet means you eat fewer carbs and a higher percentage of fats (with adequate amounts of protein as well). This may also be called a low carbohydrate high-fat (LCHF) diet or a keto diet.
For decades, we have been told that fats are bad for our health. Meanwhile, low-fat "diet" products laden with sugar have flooded supermarket shelves. This was likely a big mistake, coinciding with the onset of the obesity epidemic. 5 While this does not prove causation, it is clear that the lack of fat message did not prevent the rise in obesity and may contribute to it. .
Studies now show that there is no reason to fear natural fats. 6 Instead, on a low-carb diet, fats are your friend. Just cut back on sugar and starch, make sure you are getting adequate protein, and that you can eat all the fats you need to feel full.
When you avoid sugar and starches, your blood sugar tends to stabilize and levels of insulin, the fat-storing hormone, this helps increase fat burning and can make you feel full, which reduces your food intake naturally and promotes weight loss.
Eat: Meat, fish, eggs, vegetables that grow above the ground, and natural fats (such as butter).
Avoid: sugar and starchy foods (such as bread, pasta, rice, beans, and potatoes).
Eat when you feel hungry and stop when you feel satisfied. You can be that simple. You don't need to count calories or weigh your food 11 You don't need low-fat products.
Who shouldn't follow a strict, low-carb diet?
Most people can safely start a low-carb diet. 13 But in these three situations, you may need some preparation or adjustment:
Are you taking diabetes medications, for example. For example insulin?
Are you taking medicines for high blood pressure?
Are you currently breastfeeding?
If you haven't been in any of these groups and you don't have other serious chronic medical conditions, you are ready to go!
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2. What to eat on a low-carb diet
In this section, you can find out exactly what to eat low-carb, whether you prefer visual guides, detailed food menus, delicious recipes, or a simple starting guide.
Let's start with a quick visual guide on the low-carb diet. Here are the basic food groups that you can eat as much as you want, until you feel satisfied:
The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber does not count, you can eat all the fiber you want
All of the foods mentioned above contain less than 5% carbohydrates. Following these foods will make it relatively easy to stick to a strict, low-carb diet, with less than 20 grams of carbs per day.