A low-carb diet for beginners

By , medical review by Evidence based
A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.

Studies show that low-carb diets can result in weight loss and improved health markers.1 These diets have been in common use for decades and are recommended by many doctors.2 Best yet, there’s usually no need to count calories or use special products. All you need to do is eat whole foods that make for a complete, nutritious, and filling diet.3

Learn more about low carb and how to use it for your personal goals below.

Key takeaways

What is a low-carb diet?
On a low-carb diet, you eat fewer carbohydrates and a higher proportion of protein and fat. Learn more 
Foods to eat on low carb
The best foods to eat on a low-carb diet include meat, seafood, eggs, cheese, and above-ground vegetables. Here’s why 
Benefits of low carb
Limiting carbs has been proven to help with weight loss, type 2 diabetes, irritable bowel syndrome, and more. Find out how 

 


1. What is low carb?

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of protein and fat. This can also be called a keto diet.4 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, flooded supermarket shelves. This coincided with the beginning of the obesity epidemic and, in hindsight, was likely a major mistake. While the proliferation of low-fat products doesn’t prove causation, it’s clear the low-fat message didn’t prevent the increase in obesity, and we believe that it has contributed.5

Studies now show that there’s little reason to fear natural fats.6 Instead, on a low-carb diet you don’t have to fear fat. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein — or even high amounts of protein — and you can eat enough natural fat to enjoy your meals.7

When you avoid sugar and starches, your blood sugar tends to stabilize, and the levels of the fat-storing hormone insulin drop, which may make it easier to burn fat stores in the body.8 In addition, the higher protein intake and presence of ketones (if eating very low carb) may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.9

Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among .10

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).

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.

Below are examples of what you could eat, alternatively check out our 1000+ low-carb recipes.

Who should NOT do a strict low-carb diet?

Most people can safely start a low-carb diet.11 But in these three situations you may need some preparation or adaptation:

  • Are you taking medication for diabetes, e.g. insulin? Learn more
  • Are you taking medication for high blood pressure? Learn more
  • Are you currently breastfeeding? Learn more

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.

2. What to eat on a low-carb diet

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 from which you can choose until satisfied:

Low-carb diet foods: Natural fats (butter, olive oil); Meat; Fish and seafood; Eggs; Cheese; Vegetables that grow above ground

The numbers above are grams of digestible carbs per 100 grams (3.5 ounces) of food. Fiber is not counted; you can eat all the fiber you want.12

All foods above contain less than 5% carbs by weight. 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.

Detailed low-carb foods list

 

Try to avoid

Here’s what you should not eat on low carb – foods full of sugar and starch. These foods are much higher in carbs.
Foods to avoid on low carb: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy

The numbers represent grams of digestible carbs per 100 grams (3.5 ounces) of the food, unless otherwise noted.

Detailed list of foods to avoid

 

What to drink

Low-carb drinks: water, coffee, tea, and dry wine

What drinks are good on a low-carb diet? Water is perfect, and so is coffee or tea. Preferably don’t use sweeteners.13 A modest amount of milk or cream is okay in coffee or tea (but beware of caffe latte!).14

The occasional glass of wine is fine, too.

For more, check out our complete guides to low-carb drinks and low-carb alcohol.

Visual low-carb guides

Here are more detailed visual guides to the amount of carbs in common foods. Is a specific food item low or high in carbs? Click to find out:

Low-Carb VegetablesVegetables
Low-Carb FruitsFruits
Low-Carb NutsNuts
Low-Carb SnacksSnacks
Low-Carb AlcoholAlcohol
Low-Carb Fats & SaucesFats & sauces
Low-carb drinksDrinks
20 and 50 grams of carbs in different waysHow many carbs?
Low-carb sweetenersSweeteners
DairyDairy

Recipes

Browse our over 1,000 delicious low-carb recipes or head over to our 14-day low-carb meal plan for inspiration. You can always find our recipes under “Recipes” in the top menu. Here are a few popular ones:

Low-carb mealsMeals
Low-carb breakfastsBreakfasts
Low-carb snacksSnacks
Low-carb dessertsDesserts
Low-carb breadBread
Low-carb recipe favoritesAll low-carb recipes
 
 
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How low carb is a low-carb diet?

The lower your carbohydrate intake, the more powerful the effects may be on weight and blood sugar.15 For that reason, we recommend initially following the dietary advice fairly strictly. When you’re happy with your weight and health, you may carefully try eating more carbs if desired (although we find many people don’t want to).

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

Ketogenic low carbKetogenic 0-20
moderate low carbModerate 20-50
Liberal low carbLiberal 50-100

A strict low-carb diet is often called a keto or ketogenic diet. It’s not a no-carb diet, but it contains less than 20 grams of carbs per day.

 

Get started

Keen to get started? Then sign up for our free 2-week low-carb challenge, where you’ll be guided step-by-step through your low-carb journey.

Get started on a low-carb diet

Leaflet

Here’s a leaflet with basic low-carb advice that you may want to print and have around, or give to friends who are curious:

Keto-for-beginners_folder_181214b

countries3

Low-carb advice in 40 languages

We have written advice on a low-carb diet in 40 languages, including our full Diet Doctor site in Spanish or Swedish.

More languages

Do you have another translation or a significant improvement of one of the earlier ones? E-mail us.

3. Health benefits of a low-carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:

 

Low carb and weight lossLose weight

Most people start eating fewer carbs to lose weight. Studies have shown that low-carb diets are at least as effective — if not more effective — than other diets.17 Low carb makes it easier to lose weight without hunger, and without having to count calories.18

According to recent studies, a low-carb diet can even result in burning more calories than other diets.19 Learn more

Low carb and diabetes reversalReverse type 2 diabetes20

Low-carb diets can help reduce or even normalize blood sugar, and thus potentially reverse type 2 diabetes.21 As the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

Low carb can also be helpful in managing type 1 diabetes.22

Low carb and a calmer stomachA grateful gut

Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such as bloating, gas, diarrhea, cramps, and pain.23 Indigestion, reflux and other digestive issues can sometimes improve, too.24

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.25 Learn more

Reduce sugar cravings with low carbReduce sugar cravings

Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation”? Many people do.26

A low-carb diet can often reduce and sometimes even eliminate cravings for sweets 27

Bonus benefits

Weight loss, shrinking fat stores, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low-carb eating.28

But some people experience even more improvements, some of which can be life-changing: lower blood pressure and other improvements in risk factors for heart disease,29 less acne and better skin,30 fewer migraines,31 possibly improved mental health symptoms, better fertility,32 and more.33

The links below share more inspiring testimonials and scientific research about potential low-carb benefits.

Low carb and blood pressureBlood pressure
Low carb and acneAcne
Physical EndurancePhysical endurance
Control EpilepsyEpilepsy
Low carb and heartburnHeartburn
Low carb and PCOSPCOS
Low carb and migraineMigraine
Low carb and Alzheimer'sAlzheimer’s
All low-carb benefits

Success stories

We’ve been sent over 600 amazing low-carb success stories, and get more all the time. Here are a few, and links to all of them sorted by categories:

  • Eight years of zero-carb eating and "have never looked or felt better!"
    Eight years of zero-carb eating and "have never looked or felt better!" 
  • A low-carb diet: Maintaining a 70-pound weight loss for five years
    A low-carb diet: Maintaining a 70-pound weight loss for five years 
  • "I have so much energy"
    "I have so much energy" 
telaine-800-f9Women 0-39
lindha-800-f9Women 40+
christoph-800-f9Men 0-39
bernard-800-roundedMen 40+

 

Top success story videos

  • My low-carb story with Marc Gossange
  • My success story with Kenneth Russell
  • My success story with Chuck Hicks
  • A low-carb story with Dr. Sanjeev Balakrishnan
  • My success story with Carole Freeman
  • Living low carb with Chris Hannaway

More

All 600+ success stories

All low-carb TV videos

Share your story!

4. Low-carb tips and guides

To make a low-carb diet truly simple and enjoyable requires a few new skills. For example, how do you cook low-carb breakfasts that you love? How do you get enough protein? How do you eat more healthy fats? And what’s important to think about when dining out?

Here are all the guides you need.

 

Low-carb breakfastsBreakfast

Breakfast is a great time to eat low carb. Who doesn’t love bacon and eggs? In the unlikely event that you answered “I”, there are even great options with no eggs at all.

Another strong option is to just have a cup of coffee, as many people are less hungry on a low-carb diet and may not need breakfast.34 This can save you plenty of time.

There are many other options – both delicious and fast

Low-carb mealsMeals

So, what’s for lunch and dinner on a low-carb diet? You could have mouth-watering, delicious dishes full of meat, fish, chicken, vegetables and full-fat sauces. The options are nearly limitless, as you will see from our variety of recipes and meal plans.

Check out our recipes to learn to cook amazing low­-carb meals

Instead of potatoesInstead of potatoes, pasta and rice

Who needs starchy sides when you can have cauliflower mash or cauliflower rice instead? Not to mention butter-fried green cabbage, yum!

In short, we can show you plenty of great low-carb alternatives that are both tasty and healthy. You may even end up liking them better than their carb-heavy predecessors.

Dining out on low carbEating out

It’s very possible to eat low carb even when leaving your house, for example at restaurants. Just avoid starchy foods, double up on the protein, and include natural fats for taste (e.g. olive oil or butter).

This guide helps you with tips for fast food, other restaurants, buffets and for when you eat at a friend’s house

Low-carb snacksSnacks

You probably don’t need to snack as much on a low-carb diet, as you’ll likely feel satisfied longer.35

However, if you want something right away you could have cheese, nuts, cold cuts or even an egg. There are lots of amazing options

Low-carb breadBread

Do you have a hard time living without bread?

You may not have to. Just be aware that there are good and bad low-carb bread options. Spoiler: you’ll probably want to stay away from “low­-carb” bread from the grocery store! Here’s why, and what to do instead

Low-carb breadHow to eat enough protein

Many low-carb diets are also higher in protein as compared to what most people are accustomed to eating. Since numerous studies show higher protein diets are beneficial for weight loss, metabolic health, muscle maintenance, and increased satiety, prioritizing protein is an important part of any eating plan.36

You can learn much more about higher protein diets and how to add more protein in our main protein guide

How to eat more fat on a low-carb dietHow to eat more fat

Fat can be an amazing flavor enhancer and can provide needed energy calories when you reduce your carbohydrates. But how much fat should you really eat? Hint: enough to enjoy your food but not so much that you overeat calories.

Learn all about it in this guide

Avoiding processed low-carb foodsAvoid “low-carb” junk food

Many who are eating a low-carb diet can get seduced by creatively marketed “low carb” products — cakes, cookies, candies, chocolate, pastas, breads, ice cream, and other substitute foods.

Unfortunately, this rarely ends well, especially not for weight loss. These products are usually lacking beneficial nutrients and are often higher in carbs than their labels imply. We recommend avoiding them entirely if possible. Learn more

A low-carb diet on a budgetHow to make low carb cheap

A low-carb diet doesn’t have to be expensive. In this guide, you’ll learn how to make it cheap.

With a little planning and preparation you could save a ton of money

Low-carb cheatingLow-carb cheating

Is it a good thing to occasionally stray from a low-carb diet? That depends. And it’s worth thinking about what’s right for you. Learn more

More guides

Do you want more low-carb guides? We have more low-carb guides!

All low-carb guides

Top videos about low-carb basics

Here are some of our hundreds of low-carb videos:

  • "I sort of wanted to save the world"
  • Q&A with Franziska Spritzler
  • Low-carb tips with team Diet Doctor – Traveling
  • Why a low-carb diet and other questions
  • "A more pleasurable way to live"
  • A global food revolution
  • Low-carb living
  • How to formulate a low-carb keto diet
  • 7 tips to make low carb simple

5. Potential side effects on a low-carb diet

If you stop eating sugar and starch cold turkey (recommended), you may experience some side effects as your body adjusts. For some people these side effects are mild, while others find the transition more difficult. The symptoms usually last a few days, up to two weeks, and there are ways to minimize them (see below).37

Another option is to decrease the intake of carbohydrates slowly, over a few weeks, to minimize side effects. But the “Nike way” (Just Do It) may be the best choice for most people. Removing most sugar and starch often results in several pounds lost on the scale within a few days. This may be mostly fluids, but it can still be great for motivation.38

Here are side effects that may occur when you suddenly start a strict low-carb diet.

 

The low-carb induction flu, aka keto fluInduction flu

By far the most common short-term side effect is called the induction flu. It’s what makes some people feel poorly for a few days (up to a week) after starting low carb.

Here are common symptoms:39

  • Headache
  • Fatigue
  • Dizziness
  • Nausea
  • Irritability

These side effects rapidly subside as your body adapts and your fat burning increases. Within a week or two, they are usually gone.40

The primary reason for this may be that carbohydrate-rich foods can increase water retention in your body.41 When you stop eating high-carb foods you’ll lose excess water through your kidneys. This can result in dehydration and increased sodium loss during the first week, before the body has adapted, resulting in the symptoms above.

You can minimize the induction flu by drinking more fluids and by at least temporarily increasing your salt intake. A good option is to drink a cup of bouillon/broth one or two times a day. This usually keeps the induction flu minor or even non-existent.42

Alternatively, drink a few extra glasses of water and put more salt on your food.

Learn more about induction flu and how to treat it

Other common issues on low carb

Beyond the induction flu, there are six more relatively common side effects on a low-carb diet. It seems like many of them can also be mostly avoided by getting enough fluid and salt.43

There are also more things you can do to minimize any problems, click to read more if you’ve experienced one of these issues:

Low-Carb Leg CrampsLeg cramps
Low-carb diet constipationConstipation
Low-carb bad breathBad breath
Low-carb heart palpitationsHeart palpitations
Low-carb exercise – reduced performanceReduced physical performance
Low carb and alcoholReduced tolerance to alcohol

 

Less common issues

These are less commonly noticed issues, that generally only affect a minority of people:

Low carb and breastfeedingPotential danger when breastfeeding
Low carb and gallstonesGallstone problems
Low carb and hair lossTemporary hair loss
Low carb and cholesterolElevated cholesterol
Keto RashKeto rash
Low carb and goutGout
 
 

All low-carb side effects and how to cure them

 

Low-carb controversies

Beyond the mostly transient side effects that may occur on a low-carb diet (see above) there are many controversies, misunderstandings and a few pure myths that simply don’t hold up to closer scrutiny. For example, your brain is supposed to stop working unless you eat carbs. We’ll, that’s simply wrong.44

Read all about these topics on our low-carb controversies page, or choose a specific topic below:

BrainBrain
Low carb and ketoacidosisKetoacidosis
Low Carb and the MicrobiomeGut bacteria
DeficienciesDeficiencies
ThyroidThyroid
KidneysKidneys
Low Carb and DepressionDepression
Low Carb and OsteoporosisOsteoporosis
Saturated FatSaturated fat
CholesterolCholesterol
EnvironmentEnvironment
 

 

6. Learn more

Here’s the sixth and final section of this low-carb page. Do you want to truly understand low carb, and get answers to your remaining questions? Or do you want extra inspiration for yourself or for people you’re trying to help?

Find it here, and start becoming a low-carb expert.

Low-carb TVLow-carb TV

Get insight, enjoyment, and inspiration to help you succeed, from the top low-carb channel on the planet. Select from hundreds of videos — and we’re adding new ones regularly.

Visit the Low-carb video site >

 

Low-carb TVHow low carb works

What are you designed to eat, and why can sugar and starch be a problem? Essentially, how does a low-carb diet work?

Learn how low carb works

Scientific studies on low carb

 

Low-carb questions and answersQuestions and answers

Are you having problems on low carb? Are you not losing weight like you want to? How many carbs should you eat?

Get answers to your low-carb questions

 

Why fat is your friendWhy fat is your friend

A lot of people still fear natural fat. But really, the whole idea that we should fear fat is based on low quality science that does not support the broad sweeping conclusion. Recent research and many open-minded experts now agree.45

Read more in our evidence based guide to saturated fat and our guide to healthy fats.

Low-carb eventsUpcoming low-carb events

Do you want to learn much more, and meet experts and other people who are interested in low carb? Here’s a current list of upcoming low-carb conferences and other events.

 

The Food Revolution

Do you want a summary of the ongoing food revolution? From failed low-fat diets and an epidemic of obesity and diabetes, through a growing realization of our mistakes, and towards a potential health revolution.

Watch this talk by Dr. Andreas Eenfeldt, the founder of Diet Doctor:

 

Next

You’ve reached the end of this page (congratulations!). Keep reading about what to eat on a low-carb diet