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A low-carb diet for beginners
A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.
Studies show that low-carb diets result in weight loss and improved health markers, and just about everyone knows someone who has successfully tried it.1 There’s not even any need to count calories or use special products. So why is it still controversial?
Learn more about low carb and how to use it for your personal goals here.
1. Introduction to low carb
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.
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 been a major mistake, that coincided with the start of the obesity epidemic.2
Studies now show that there’s no reason to fear natural fats. Fat is your friend (here’s why). On a low-carb diet, you instead minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
How does it work? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop.3 This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.4
Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among other benefits.
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, until you’re 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.
Below are examples of what you could eat, alternatively check out our 600+ low-carb recipes.
Who should NOT do a strict low-carb diet?
Most people can safely start any kind of low-carb diet. 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, you’re good to go. Great!
Getting started fast
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.
In 60 seconds
Does low carb still seem complicated? Check out our visual low-carb in 60 seconds guide
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 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.
All foods above are below 5% carbs. Sticking to these foods will make it relatively easy to stay on a strict low-carb diet, with less than 20 grams of carbs per day.
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.
The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.
Detailed list of foods to avoid
What to drink
What drinks are good on a low-carb diet? Water is perfect, and so is coffee or tea. Preferably use no sweeteners.5 A modest amount of milk or cream is OK in coffee or tea (but beware of caffe latte and other specialty coffees!).
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:
Vegetables 
Fruits 
Nuts 
Snacks 
Alcohol 
Fats & sauces 
Drinks 
How many carbs? 
Sweeteners
Recipes
Browse our over 600 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:
Meals
Breakfasts
Snacks
Desserts
Bread
All low-carb recipesMeal plans
Here’s an example meal plan:
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Check out the meal-planner tool
How low carb is a low-carb diet?
The fewer carbohydrates you eat, the more powerful the effects on weight and blood sugar will be. 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 you 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 0-20 
Moderate 20-50 
Liberal 50-100
A strict low-carb diet is often called a ketogenic (or “keto”) diet.
Video course
Here’s an 11-minute video course on how to eat low carb, high fat. Sign up for our free newsletter6 for instant access to it:
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.
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:
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.
3. Potential benefits of a low-carb diet
Why would you consider eating fewer carbs? There are many potential benefits, proven by science and experience, like these four:
Lose weight
Most people start eating fewer carbs to lose weight, a well-known and often highly effective method.7 Learn more
However, the reason many people keep eating low carb is more often the powerful health effects, like the following ones.
Reverse type 2 diabetes
Low-carb diets can normalize blood sugar and thus potentially reverse type 2 diabetes 8
Low carb can also be very helpful in managing type 1 diabetes 9
How to reverse type 2 diabetes
A grateful gut
Low carb can help settle a grumpy gut, reducing symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps and pain.10 Indigestion, reflux and other digestive issues can improve, too.
For many, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet. Learn more
Reduce sugar cravings
Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation”? Tons of people do.11
A low-carb diet usually reduces and sometimes even eliminates cravings for sweets
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.
But some people experience even more life-changing improvements: lower blood pressure, less acne and better skin, fewer migraines, improved mental health symptoms, better fertility, and even more.12
The links below share inspiring testimonials and scientific research about low-carb benefits.
Normalize blood pressure 
Less acne 
Increased physical endurance 
Control epilepsy
Less heartburn 
Reverse PCOS 
Fewer migraine attacks 
Alzheimer’s Success stories
We’ve been sent 600+ low-carb success stories, and get more every day. 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!"
Low carb and me – my journey as a GP
A low-carb diet: Maintaining a 70-pound weight loss for five years
Women 0-39 
Women 40+ 
Men 0-39 
Men 40+ 
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 eat more fat? And what’s important to think about when dining out?
Here are all the guides you need.
Breakfast
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 get less hungry on a low-carb, high-fat diet and don’t really need breakfast at all.13 This potentially saves you tons of time.
There are many other options – both delicious and fast
Meals
So, what’s for lunch and dinner on a low-carb diet? You could for example have meat, fish or chicken dishes with vegetables and a rich full-fat sauce. There are a million alternatives.
Check out this guide to learn to cook amazing low-carb meals
Instead 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, there are lots of great low-carb alternatives to carb-rich foods that are both tastier and healthier
Eating out
It’s very possible to eat low carb even when leaving your house, for example at restaurants. Just avoid starchy foods and ask for some extra natural fat (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
Snacks
You probably don’t need to snack as much on a low-carb diet, as you’ll feel satisfied longer.14
However, if you want something right away you could have cheese, nuts, cold cuts or even an egg. There are lots of amazing options
Bread
Do you have a hard time living without bread?
There are good and bad low-carb 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
How to eat more fat
Fat is filling and an amazing flavor enhancer.15But how do you get in enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.
Learn all about it in this guide
Avoid “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 junk food, and often much higher in carbs than their labels try to imply. Preferably avoid. Learn more
How 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 super cheap.
With a little planning and preparation you could save a ton of money
Low-carb cheating
Is it a good thing to occasionally cheat on 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 guidesTop videos about low-carb basics
Here are some of our hundreds of low-carb videos:
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 most people these side effects tend to be mild and last a just few days. There are also ways to minimize them.
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) 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. This may be mostly fluids, but it’s great for motivation.
Here are side effects that may occur when you suddenly start a strict low-carb diet.
Induction flu
By far the most common side effect is called the induction flu. It’s what makes some people feel really poorly 2-3 days after starting low carb.
Here are the common symptoms:
- Headache
- Fatigue
- Dizziness
- Light nausea
- Irritability
These side effects rapidly subside as your body adapts and your fat burning increases. Within a week, they are usually gone.
The reason for this is that carbohydrate-rich foods may increase water retention in your body.16 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, resulting in the symptoms above.
You can minimize the induction flu by drinking more fluids and by 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-existant.
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 five more relatively common side effects on a low-carb diet. Many of them can also be mostly avoided by getting enough fluid and salt.1718
There are also more things you can do to minimize any problems, click to read more if you’ve experienced one of these issues:
Leg cramps 
Constipation 
Bad breath 
Heart palpitations 
Reduced physical performance
Less common issues
These are less commonly noticed issues, that generally only affect a minority of people:
Potential danger when breastfeeding 
Gallstone problems 
Temporary hair loss 
Elevated cholesterol 
Reduced tolerance to alcohol 
Keto rash 
Gout All low-carb side effects and how to cure them
Low-carb myths
Beyond the usually minor and transient side effects that may occur on a low-carb diet (see above) there are tons of myths and fears 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.19
There are many more unfounded fears about low carb, that are mostly based on myths and misunderstandings. Read all about them on our low-carb myths page, or choose a specific topic below:
Brain 
Ketoacidosis 
Gut bacteria 
Deficiencies 
Thyroid 
Kidneys 
Depression 
Osteoporosis 
Saturated fat 
Cholesterol 
Environment
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 TV
Get insight, enjoyment and inspiration to help you succeed, from the top low-carb channel on the planet.
Select from hundreds of awesome videos, and we’re adding 2-4 more new ones every week. Enjoy! The service is only available for members, but we offer a free trial. Join free for a month
How 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?
Scientific studies on low carb
Questions 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 friend
A lot of people still fear natural fat. But really, the whole idea that we should fear fat is based on a scientific mistake, and most open-minded experts now admit it.20
Just witness the recent TIME cover to the right, with the text “Eat Butter. Scientists labelled fat the enemy. Why they were wrong.”
Learn more about cholesterol and why fat is your friend
Upcoming 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
How to lose weight 
Get inspired by 600+ low-carb success stories 
Get inspired by delicious low-carb recipes 
Get the latest low-carb news Comments
Have you tried a low-carb diet? Feel free to leave a comment below.
Scientific studies now prove that compared to other diets, low carb is more effective.
Here are two of the top studies showing more weight loss and improvements in health markers on low carb:
- New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet
- Annals of Internal Medicine 2014: Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial
Similar results have been found in meta-analyses of all studies, for example this recent analysis:
For many more studies on the topic, have a look at our low-carb science page:
Hundreds of success stories: Low-carb success stories ↩
References:
PLOS ONE 2016: Is butter back? A systematic review and meta-analysis of butter consumption and risk of cardiovascular disease, diabetes, and total mortality
↩References:
Nutrition & Metabolism 2006: Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk
↩Does this sound too good to be true? Many people think so initially, and then they experience it for themselves.
Our weight is hormonally regulated. Eating fewer carbohydrates lowers blood glucose, lowering the fat-storing hormone insulin. This often makes it way easier to access and burn excess body fat, without hunger or calorie counting.
References:
PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis
↩Our weekly newsletter gives you the top low-carb news, recipes and tips without ads or industry influence. Your email is kept 100% private. To cancel press “unsubscribe” at the bottom of any newsletter. ↩
References:
Annals of Internal Medicine 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial
New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet
↩References:
Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
↩References:
Pediatrics 2018: Management of type 1 diabetes with a very low–carbohydrate diet
Asia Pacific Journal of Clinical Nutrition 2016: A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account ↩
References:
Clinical Gastroenterology and Hepatology 2009: A very low-carbohydrate diet improves symptoms and quality of life in diarrhea-predominant irritable bowel syndrome
↩References:
Neuroscience & Biobehavioral Reviews 2008: Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake
↩References:
Skin Pharmacology and Physiology 2012: Nutrition and acne: therapeutic potential of ketogenic diets
Nutrition & Metabolism 2005: The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study
↩References:
Obesity 2007: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. ↩
References:
European Journal of Clinical Nutrition 2013: Ketosis and appetite-mediating nutrients and hormones after weight loss ↩
References:
Annals of Internal Medicine 2005: Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes ↩
References:
International Journal of Hypertension 2011: Insulin resistance, obesity, hypertension, and renal sodium transport ↩
E.g. one or two cups of bouillon per day. ↩
References:
Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus ↩
References:
Critical Care 2011: Clinical review: ketones and brain injury
↩References:
PLOS ONE 2016: Is butter back? A systematic review and meta-analysis of butter consumption and risk of cardiovascular disease, diabetes, and total mortality
↩
4,481 comments
I think that it is unreasonable for you tp expect a busy person to answer questions about a product that DIet Doctor has nothing to do with.
I you look above you will see the following quote:
"We are really sorry, but we simply don’t yet have the resources to respond to all questions in the comments or via email.
We do respond to questions about the membership, but for other questions, it would be great if you could help each other in the comment section".
Whats with the multiple exclamation marks. Stop being entitled and spend 10 minutes on the internet and find the answer to your own question.
The key is to learn the foods that fit the lchf/keto lifestyle that you like and pick from them to build your meals. If you are putting together a main meal, choose a good protein source or two and a couple of vegetables and cook/prepare them with liberally applied fats. For example, we eat our main meal between 6am and 12pm depending on work schedules. We love a breakfast-ish meal so a typical meal might be a cheese, spinach, green onion and avocado omelet with breakfast sausage and steamed brussels sprouts liberally coated in butter. I know these foods all fit the lifestyle and that there is protein available in the eggs, cheese and sausage plus they provide plenty of fat along with the avocado. Butter is used as cooking oil to enhance flavor and add fat. The only number I have a passing interest in is the fat to protein ratio in grams; I shoot for 1:1 but if it falls a little short that's fine. This can be done almost intuitively, sausage has a relatively high fat content and comes in around 3:1, leaner meats are closer to 1:1 as are the eggs and cheese. I don't worry about the vegetables except to know that they generally add some protein to the mix and very little fat. So I don't need a calculator just familiarity with the foods.
Is there a a physical issue with eating the fat, do you not like the taste of fats or is it the age old fear of fats that has been pile-driven into our heads for the last 40 years? If it's the latter, you're not alone and it stems from a false confidence in the dietary authorities. I encourage you to concentrate on how you feel and the progress you are making with your weight loss. And have a look at the success stories on this site, focus on how many of them have reversed diabetes and had marked improvements in their blood work. You have made the break with the mainstream dietary advise and it's working for you, that alone should give you confidence in your own judgment.
Short list:
- vinegar with cabbage
- chili, hot or tex-mex sauce, bell pepper or jalapenõs
- ginger
- sesam
- wasabi (excepting with sushi)
- mayonnaise (of any kind)
- eggs, especially scrambled eggs
- anything salty for breakfast
- canned tuna
- celery
- paprika
- coconut oil or cream
- curry
- cilantro
- mozzarella and most of other types of cheese (goat cheese included)
- bacon
- avocado
- sour cream
- cooked mushrooms excepting boletus
- spinach
- raw cabbage
- pork chops
...
[sigh...]
... but quite everything would be perfect for me. It would provide me with two weeks without having to get ideas on what to put on my plate.
Like as a cooking ingredient
The main problem I have is that 16:8 fasting, while being the most healthy-feeling choice for me—I love it, makes me so full that I can only consume one meal. I know this sounds great but macro-wise I am not getting enough protein whatever I do. There is just so much protein I can eat and I love Vegetables/greens, as well. I fill up quickly so this makes me worry that I am not protecting my muscle mass. I would love to hear your recommendations on this.
You can have weight loss arogyam medicines, there is no any side effects as because it is made of raw natural herbs. So don't worry it is very safe to use. But regular exercise is more important in order to reduce weight.
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