Low Carb


Low Carb for Beginners

Here’s your free guide to effortless weight loss, vibrant health and mind-blowing diabetes reversal on a low-carb diet.

More specifically this is a guide to a low-carb and high-fat diet (LCHF). It allows you to get healthier and leaner by eating real food, with no hunger.

Does it sound too good to be true? Check out tons of success stories or dozens of scientific studies proving that it works.

Do you want the super-fast version? Use the guide Low Carb in 60 seconds.

Contents

  1. Introduction
  2. Video course
  3. What to eat – in 35 languages
  4. Success stories
  5. How LCHF works
  6. Tips and recipes
  7. Learn more
  8. Q&A
  9. Get started (the low-carb challenge)

low-carb, high-fat diet (LCHF)

1. Introduction

A low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.

A number of recent high-quality scientific studies shows that a low-carb diet makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.

The basics

  • Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
  • Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).

Skaldeman's fish soup
Eat when you’re hungry until you are satisfied. It’s that simple.

You do not need to count calories or weigh your food. And just forget about industrially produced low fat products.

There are solid scientific reasons why low-carb diets works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel more satiated.

Note for diabetics

Diabetes
Avoiding the carbohydrates that raise your blood sugar decreases your need for medication to lower it. Taking the same dose of insulin as you did prior to adopting a low-carb diet might result in hypoglycemia (low blood sugar).

You need to test your blood sugar frequently when starting this diet and adapt (lower) your medication. This should ideally be done with the assistance of a knowledgeable physician.

If you’re healthy or a diabetic treated either by diet alone or just with Metformin there is no risk of hypoglycemia. Learn more




 

2. Video course

How to Eat Low-Carb, High-Fat Video Course

Do you want to watch a new high-quality 11-minute video course on how to eat LCHF? And about the most important things to think about on an LCHF diet (low-carb, high-fat)? Sign up for our free newsletter and you’ll get instant access to it:

The newsletter arrives once a week with unbiased information free from ads or industry influence. Your email is kept 100% private. To unsubscribe just press “unsubscribe” at the bottom of any newsletter.


 


 
 

3. What to Eat

Eat all you like

  • Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
  • Fish and shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.
  • Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably organic eggs.
  • Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.
  • Vegetables that grow above ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. Learn more
  • Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Great for a TV treat instead of candy (ideally in moderation). Learn more
  • Berries: Okay in moderation, if you are not a super strict or sensitive. Great with whipped cream.

Low carb foods

Read the nutrition label in the grocery store.
No more than 5% of carbohydrates for a food is a good rule of thumb.

LCHF-mat2-vibr-ffffff-648

Avoid if you can

  • Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
  • Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
  • Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately.
  • Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy. Learn more

badfood

 

Once in a while

You decide when the time is right. Your weight loss may slow down a bit.

  • Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar.
  • Dark chocolate: Above 70% cocoa, preferably just a bit.

Drink on most days

  • Water
  • Coffee: Try it with full-fat cream
  • Tea

 

How low to go?

The less carbohydrate you eat the bigger the effects on weight and blood sugar will be. I recommend following the dietary advice as strict as you can. When you’re happy with your weight and health you may gradually try eating more liberally (if you want to).

Here are three examples of how a low-carb meal can look, depending on how many carbs you eat per day:

Learn more

 
 

Eat this, not that



 
 

4. Success Stories

Here’s inspiration: 100+ success stories. Slide image below horizontally to see more stories.

 


 

See all success stories





 

5. How Low-Carb Diets Works

What are you designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature by hunting, fishing and gathering all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 – 10 000 years, since the development of agriculture. Only a limited adaptation of our genes takes place in such a relatively short time.

With the Industrial Revolution, 100 – 200 years ago, we got factories that could manufacture large amounts of pure sugar and white flour. Rapidly digested pure carbohydrates. We’ve hardly had time to genetically adapt to these processed foods.

In the 80s, the fear of fat gripped the western world. Low-fat products popped up everywhere. But if you eat less fat you need to eat more carbohydrates to feel satiated. And it’s at this time in history that our disastrous epidemics of obesity and diabetes started. The most fat-phobic country in the world, the USA, was hit the hardest and is now the world’s most obese country.

Today, it’s clear that the fear of real food with natural fat contents has been a big mistake.

The problem with sugar and starch

All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin, our fat storing hormone.

Insulin

Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores surplus nutrients in fat cells. After some time (a few hours or less) this may result in a perceived shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet. Usually at that point people eat again. This starts the process again: A vicious cycle leading to weight gain.

On the other hand, a low intake of carbs gives you a lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.

Weight loss without hunger

An LCHF diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by high insulin levels. This may be one reason why eating fat produces a feeling of longer-lasting satiety than carbohydrates. It’s been shown in a number of studies: When people eat all they want on a low carb diet caloric intake typically drops.

So, no counting or food weighing is necessary. You can forget about the calories and trust your feelings of hunger and satiety. Most people don’t need to count or weigh their food any more than they need to count their breathing. If you don´t believe it, just try for a couple of weeks and see for yourself.

Health as a bonus

No animals in nature need the assistance of nutritional expertise or calorie charts to eat. And still, as long as they eat the food they are designed to eat they stay at a normal weight and they avoid caries, diabetes and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies not only is the weight improved on a low carb diet – the blood pressure, blood sugar and cholesterol profile (HDL, triglycerides) are also improved. A calm stomach and less cravings for sweet food are also common experiences.

Initial side effects

If you stop eating sugar and starch cold turkey (recommended) you may experience some side effects as your body adjusts. For most people these side effects tend to be mild and last a just few days. There are also ways to minimize them.

Common side effects in the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

The side effects rapidly subside as your body adapts and your fat burning increases. They can be minimized by drinking more fluids and by temporarily increasing your salt intake a bit. A good option is to drink some broth every few hours. Alternatively, drink a few extra glasses of water and put extra salt on your food.

The reason for this is that carbohydrate-rich foods may increase the water retention in your body. When you stop eating high-carb foods you’ll lose excess water through your kidneys. This can result in dehydration and a lack of salt during the first week, before the body has adapted.

Some people prefer to decrease their intake of carbohydrates slowly, over a few weeks, to minimize the side effects. But the “Nike way” (Just Do It) is probably the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. It may be mostly fluids but it’s great for the motivation.

The most common problems on low carb


 

More on all possible side effects & how to cure them

The Food Revolution

This talk from 2016 summarizes the history and science behind the ongoing LCHF revolution.

More theory and practice

Here several of the world’s biggest experts on the subject explain the theory and practice of carb restriction:

Dr Westman’s Guide to LCHF 2/5: How to Become a Fat-Burning Machine4.7 out of 5 stars5 star81%4 star11%3 star2%2 star3%1 star1%86 ratings8611:30The 5 common mistakes on LCHF4.7 out of 5 stars5 star81%4 star12%3 star4%2 star0%1 star1%64 ratings6409:25

 How to Do an LCHF Diet – Dr. Eric Westman4.6 out of 5 stars5 star74%4 star15%3 star4%2 star2%1 star2%83 ratings831:00:45 LCHF for Obesity and Diabetes – Dr. Jay Wortman4.8 out of 5 stars5 star87%4 star7%3 star4%2 star0%1 star0%41 ratings411:03:45A Worldwide Nutrition Revolution – Prof. Tim Noakes4.8 out of 5 stars5 star88%4 star6%3 star1%2 star3%1 star0%59 ratings591:06:09


 


 



 

6. Tips and Recipes

Choose a topic below for a thorough guide on it.


 

 

 

Low-carb breakfast

Breakfast is a great time to eat low carb – think eggs & bacon with coffee. And there are many more great options. Below are a few of our most popular low-carb breakfast recipes.

No fan of eating breakfast? On low carb you may not feel hungry in the morning. If so it’s fine to skip breakfast – many people do.

Low-carb meals

There’s no end to the amazing food you could have for lunch and dinner on low carb. These are the currently most popular low-carb meal recipes:


Shopping list for beginners

Print this list and bring it to the grocery store:

  • Butter
  • Heavy cream (40% fat)
  • Sour cream (full fat)
  • Eggs
  • Bacon
  • Meat (minced, steaks, stew pieces, fillets, etc.)
  • Fish (ideally fatty fish like salmon or mackerel)
  • Cheese (preferably high-fat)
  • Turkish yoghurt (10% fat)
  • Cabbage (cabbage, cauliflower, Brussels sprouts, kale, etc.)
  • Other vegetables that grow above ground
  • Frozen vegetables (broccoli, wok vegetables, etc.)
  • Avocados
  • Olives
  • Olive oil
  • Nuts

Clean out your pantry

Want to maximize your chances of success? Especially if you have difficult cravings / sugar addiction, it is smart to throw out (or give away) sugary and starchy foods, low-fat products, etc. These include:

  • Candy
  • Potato chips
  • Soft drinks and juices
  • Margarine
  • Sugar in all forms
  • Bread
  • Wheat flour
  • Pasta
  • Rice
  • Potatoes
  • Breakfast cereals
  • Everything that says “low fat” or “no fat”
  • Ice cream
  • Cookies

Why not do it now?

The Serpent in Paradise

Be very skeptical of special “low-carb” products, such as pasta or chocolate. Unfortunately these products usually work poorly. They have prevented weight loss for loads of people. They’re commonly full of carbs once you see through the creative marketing.

Carb FictionFor example, Dreamfields’ “low carb pasta” is almost pure starch, which is absorbed more or less like any pasta, albeit slowly:

How about low carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option. Here’s an example:

Low-carb chocolate is usually full of sugar alcohols, which the manufacturer does not count as carbs. But roughly half of these carbs may be absorbed, raising blood sugar and insulin. The rest of the carbs ends up in the colon, potentially causing gas and diarrhea. Furthermore, any sweeteners can maintain sugar cravings.

If you want to be healthy and slim, eat real food instead.

 




 

Recipes

For all of our low-carb recipes check out our main low-carb recipe page.


 


 

7. Learn More

 



Low Carb is Fantastic for Reversing Type 2 Diabetes and Normalizing Blood Sugar

Do you have type 2 diabetes? If not you most likely know someone who does. And low carb is fantastic for treating type 2 diabetes.

DiabetesTestF9-reversedIt only make sense that eating less of what turns into blood sugar (carbohydrates) makes it easier to keep the blood sugar down. Low carb may be so effective that people with diabetes need to reduce their medication – especially insulin doses – immediately.

Better blood sugar from day 1. Less need for medication. And weight loss as a bonus. Low carb is a fantastic treatment for type 2 diabetes.

Learn more about Low Carb and Diabetes

PS: People with type 1 diabetes can also benefit from a low-carb diet. Learn More



How to Lose WeightHow to Lose Weight

Losing Weight Effortlessly
on Low Carb

Some people lose weight fantastically well on low carb, immediately on the first try. Perhaps the weight even stays off forever.

For others it can be a more of a challenge. Do you want to lose more weight or lose weight faster? There are many things you can do to improve your chances.

Read more about How to Lose Weight

 
 


Blood Pressure

 

Normalizing Blood Pressure on Low Carb

An elevated blood pressure reliably drops on low carb. This can be clearly seen in scientific trials, and it’s a very common experience for people trying it.

In fact, this effect can be so marked that people on blood pressure medication may end up feeling dizzy and tired from too low blood pressure. They’ve basically become too healthy for their medication!

If this happens you’ll have to reduce the dose of your blood pressure medication, or stop taking it completely, with guidance from your doctor.

Learn more about Blood Pressure and Low Carb



 

Side Effects on Low Carb

Avoiding Side Effects on Low Carb

Do you struggle when starting low carb? Do you get a headache, leg cramps, constipation or any of the 6 most common side effects? It’s usually possible to avoid them – and feel great while losing weight.

The main solution to most common problems when starting low carb is to increase the intake of water and salt. It’s even better to do it preventatively during the first week. If you do you’ll most likely not experience any of these problems, or they’ll only be minor.

Learn about the 6 common side effects on low carb – and how to cure them

 



 

Times 1984 and 2014


1984  Fear of Fat →
2014  “Eat Butter”

Chances are you’ve heard that a low-carb diet will kill you. This as a low-carb diet normally means we eat a higher proportion of fat instead.

This old idea is based on the belief that natural fat is not good for us. Even though humans have always been eating fat, somehow it was supposed to mess up our bodies, raising our cholesterol and giving us a heart attack.

The good news is we now know this idea was simply wrong. Check out these two covers of TIME magazine. The first one is from 1984 – the start of the intense fear of fat. Instead of natural food we got lots of low-fat products, loaded with added sugar and starch. This, not so coincidentally, marked the start of the modern obesity epidemic.

The second cover is more current, from 2014. It says “Eat butter” and the story is about how scientists are now realizing they were wrong to fear fat. What a difference 30 years make!

Just about everybody already knows that low-carb works for weight loss (and some other things). The good news is we now also know it’s safe… and likely even a very healthy way to eat.


Learn more about the obsolete fear of fat

Learn more about the causes of the obesity epidemic

 



 

Cholesterol

The unnecessary fear of fat and cholesterol started the epidemics of obesity and diabetes. Modern science shows what the mistake was.

We thought that all cholesterol was harmful. That a low cholesterol was always good, and that a high cholesterol was always bad. This was wrong. The truth is – as usual – more complicated.

More important than having a low cholesterol is to have a good cholesterol profile. To have a lot of the good protecting HDL-cholesterol, for example. And how do you get that? Well, the easiest way is to avoid sugar and flour, and instead eat enough fat to feel satisfied.

Cholesterol

Avoiding fat and instead eating a lot of easily digestible carbohydrates often causes a dangerous cholesterol profile: small, nasty, dense LDL particles and a shortage of protective HDL-cholesterol. This is probably why low-fat foods seem to cause more heart disease.

Read the science showing how low-carb high-fat improves the cholesterol profile

Read all blog posts on cholesterol
 

 
 

The Answers to Your Questions

Q&A

Do you have questions about anything low-carb related? We have ready answers to all common questions – and more.

Questions and Answers about Low Carb
 
 
 


 
 

Next

Keep reading about What to Eat on a Low-Carb Diet

 



 

Improve this page

Do you have any suggestion – big or small – to improve this page?
Anything that you’d like added or changed?
 
Comment below or e-mail me at andreas@dietdoctor.com.

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4,272 Comments

  1. Jamie
    Does anyone have an answer for Connie 4284? Or is there an answer? This is alarming if credible.
    Replies: #4302, #4316
  2. Maximum muscle growth and optimal health is most probably not the same thing. But of course you can have muscle growth with a LCHF diet.

    In Peter Attia's blog, you can find a lot of interesting reading concerning matters that are related to ketosis and training.

    http://eatingacademy.com

    Does anyone have an answer for Connie 4284? Or is there an answer? This is alarming if credible.

  3. Sharon
    I have been reading a lot about resistant starch and the benefits to the gut. Would cold potato salad have enough resistant starch to make it low carb? Thank you
  4. silverfish
    Hi, iam a newbie & a prediabetic. I am very thankful to stumble upon this site & have learnt a lot from many of you . Kindly advise whether there is an urgent need of medication for me. My readings of 20 Apr 16 are as follows:
    Cholesterol=8.67 mmol/L
    LDL-C =5.60 mmol/L
    HDL-C =2.78 mmol/L
    Chol : HDL ratio = 3.12
    Triglycerides = 0.65 mmol/L
    Me & my doctor was alarmed by the rise as my results as per 10 June 15 was:
    Cholesterol = 6.90 mmol/L
    LDL-C = 4.40 mmol/L
    HDL-C = 2.20 mmol/L
    Chol : HDL ratio = 3.14
    Triglycerides = 0.58 mmol/L
    Back then in 2015, I ignored doctor’s advice for medication as I have confidence in lchf diet which I started end of 2011. Should I now change or modify my diet? Are too much fats a cause of cholesterol rise? My current diet is below 30g net carb (usually around 22g & rarely exceeds 25g) with lots of fats. Please share your thoughts. Thank
  5. Hi Silverfish!

    I would not worry so much, cholesterol readings can vary. Why not do a new check after the summer.

    If you follow the link below then you will get some suggestion how to lower the values.
    http://www.dietdoctor.com/low-carb/side-effects#cholesterol

    Personally I also think that eating less dairies can help (if you are having a lot today?)

  6. David
    When I started with my low carb diet I really felt a big difference in my energy level and how I slept, but now those feelings have seemed to wear off. Is this normal? Do I need to drop the amount of carbs to under 20 again? My weight is ok (could be a little lower), but I would love to recapture the energy back.
  7. silverfish
    Hi Peter, Thank you for your advice. I will try lowering my intake of fats & hopefully it will not affect my health as I am in low carb.
  8. 3 comments removed
  9. silverfish
    For the past 1 year or so, I have tried to increase my weight on lchf. I doubled my fats intake to the point that I may have overconsumption of fats. My weight remains 44+kg(I am 153cm). Does anyone knows the possible reasons for not being able to increase weight? Also, is there any side effects for over consumption of Fats?
  10. Ezra
    Hi, I was wondering if it is okay to eat bulgur in LCHF diet?
    Reply: #4313
  11. Hi Ezra!

    Sorry to say but it contains to much carbs.
    https://ndb.nal.usda.gov/ndb/foods/show/6483?manu=&fgcd=

    What to eat with LCHF:
    http://www.dietdoctor.com/low-carb#advice

    Hi, I was wondering if it is okay to eat bulgur in LCHF diet?

  12. Ezra
    Thank you for your response Peter, I've tried the montignac diet before for about a week, and I feel like LCHF diet is the same principle, In Michael Montignac's book I remember him talking about integral break, I would like to have more information about that, is it ok to eat it? I've been searching on internet however I could not find anything that could be helpful. Thank you very much!
  13. Cathy
    I know a few people who have had heart attacks and died after losing weight with LCHF. Perhaps it was a magnesium deficiency. I have nutrition software on my computer and have found that unless one is careful to eat nuts and a lot of broccoli or spinach every day then the RDA for magnesium is not met. I just started LC and am taking a daily multivitamin just in case.
  14. JOSHUA
  15. Nicole
    There might be a page on here addressing this, but how can I do this lifestyle if I shouldn't have any dairy?
  16. Tim
    Hi

    one of the biggest question I have is, "if your not in ketosis, and thus burning fat for energy, can you still lose doing low carb if your calories are the same?

    Meaning if your not in ketosis is low carb just about calories then?

    when i was in ketosis on atkins phase 1 i was eating more calores than on my normal crap diet, but i lost 90 lbs and cured BO, CHolesterol, MY eyesight, and other issues (yes i gained it all back and am worse now)

    but right now i am doing MOSTLY low carb and am not in Ketosis, so can i lose weight this way if my calories are up

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