How to lose weight with a low-carb diet
In another guide, we’ve covered all the research on why low-carb diets can help you lose weight. Now let’s dive right in to learn how to follow a healthy low-carb lifestyle for weight loss.
1. Getting started on a low-carb weight loss diet
Now, the first step: What should you eat?
Foods for weight loss
The best foods for weight loss are very low in carbs, nutritious, and filling, such as:
Foods to avoid for weight loss
You probably already have some idea of the types of foods you should stay away from on a low-carb weight loss diet. Many of them are the same kinds of foods you would limit on any diet, such as:
- Cake, cookies, ice cream, and other desserts
- Chips and fries
- Soda and other sweet drinks
But there are also some foods you should avoid that may surprise you, like:
- Whole-grain breads and cereals
- Milk (not to be confused with cream, which is ok to use)
- Fruit (except berries)
It’s not that these foods are “evil” or “bad for you,” but they do break down into sugars that raise your insulin levels and make it harder to lose weight.
Meal planning tips
Low-carb meal planning is really quite simple:
- Start with a generous serving of protein (meat, fish, eggs, cheese, or tofu). Shoot for around 4 ounces (113 grams), a serving about the size of a smartphone.5
- Add as many non-starchy vegetables as you want.
- Include a tablespoon or more of fat (such as butter or olive oil) for cooking or serving. Fat will make those non-starchy veggies taste delicious, so add dressing, drizzle, or dip—enough to feel satisfied.
- Season with salt, herbs, and spices.
- Include a glass of water or other low-carb beverage.
- Use lettuce in place of bread for sandwiches and burgers.
- Shred cauliflower and pan-fry in oil to make cauliflower “rice” for a low-carb burrito bowl or as a side dish for meat or fish.
- Cut zucchini into spirals to make noodles, aka “zoodles.” Sauté them in butter and garlic, then top with chicken or protein of choice.
- Boil cauliflower until tender, then blend together with butter, cream, and salt to make mashed “faux-tatoes” as a side dish — and an excellent gravy transport vehicle — for turkey or other protein.
2. Why you aren’t losing weight with low carb
Despite the best of intentions, both newbies and experienced low-carbers sometimes do things that can slow down weight loss. These include eating too many nuts, consuming a lot of dairy, or simply eating too often. Here’s a list of common low-carb weight loss mistakes to avoid:
- Fear of fat: Many people find it hard to give themselves permission to eat fat when they begin a low-carb diet. This is perfectly understandable, since we’ve all heard that fat is bad for our health and that eating fat will make us fat. However, the fat found in natural, unprocessed foods isn’t unhealthy. Just because they’re tasty, doesn’t mean butter and other whole-food sources of saturated fat are not good for you.6 To succeed on a very-low-carb diet, you should lose your fear of fat. There’s no need to add heaps of butter or pour oil on your food, but do include a tablespoon or more during or after cooking. Here’s our list of the top 10 ways to eat more fat.
- Eating too many nuts: Yes, they’re healthy, delicious, and low in carbs, but nuts are also one of the easiest foods to overconsume. Your mind wanders for one second and a whole bowl of macadamia nuts disappears! According to a large review of several trials, overweight people seem to take in more calories overall when they eat nuts.7
- Eating too much dairy: Like nuts, dairy products are tasty, nutritious and all too easy to overeat. If you’re trying to lose weight, avoid milk because it contains lactose (milk sugar). But even consuming full-fat, low-carb dairy like cheese and yogurt may interfere with weight loss in some cases.8 Butter is usually not an issue as long as you add just enough to feel full and satisfied.
- Eating too often or too much: Although low-carb meals can provide a feeling of fullness for several hours, many of us have a habit of snacking frequently. But the advice to eat mini-meals throughout the day may not produce good weight loss results. In fact, eating only two or three times a day — which is often easy to do on low-carb — may be your best bet.9 Also important: Eat only when you are hungry and stop as soon as you begin feeling full.
- Indulging in low-carb treats: Sugar-free ice cream, keto candy, and low-carb baked goods can be very tempting, but — like their high-carb counterparts — they can get in the way of weight loss. The worst offenders are packaged “low-carb” or “keto” bars that often contain sugar alcohols and other additives that may end up impeding your progress.10 Still, even homemade low-carb treats should be minimized because they’re easy to overconsume and may lead to carb cravings.11
- Consuming too many keto-friendly drinks: Although plain old water is the only beverage your body needs, coffee (including Bulletproof coffee), tea, and certain alcoholic beverages can also be enjoyed on a low-carb diet. But keep in mind that drinking too much alcohol or Bulletproof coffee can definitely slow down weight loss.12 To get the best results, limit yourself to just one glass or cup per day.
3. Frequently asked questions
Question: Is low carb safe?
Answer: Yes, low carb is generally a safe and healthy way of eating. Here is an article that addresses the most common concerns people have about low-carb diets: Top 17 low-carb and keto controversies
Question: How fast will I lose weight on a low-carb diet?
Answer: Unfortunately, there’s no way to know how quickly you’ll lose weight on low carb, because it varies a lot from person to person. Some people lose 10 pounds or more the first month, while others — who may be trying just as hard — lose about half that much within the same period of time.13
Generally speaking, the more extra weight you are carrying, the more you will lose at the beginning.14 However, weight loss tends to slow down for everyone after the first few weeks, because part of the initial weight loss is water rather than fat. That’s okay, because it’s no fun to carry around several extra pounds of water weight either! Also, research has shown that weight loss tends to slow down when carb intake is gradually increased during a study, even if people are technically still eating low carb (around 100 grams per day).15
Question: What is the “keto flu,” and how can I prevent it?
Answer: The keto flu or low-carb flu occurs when transitioning from a higher-carb diet to a very-low-carb diet. Symptoms include headache, fatigue, and difficulty concentrating. You can prevent or greatly reduce symptoms of the keto flu by following the simple advice in our guide: The keto flu, other keto side effects, and how to cure them
Question: Will I be able to eat more carbs after I lose weight?
Answer: Perhaps, although you’ll probably need to keep your carb intake well below where it was before you started low carb.16 Many people find that they get the best results by eating about 20 grams of net carbs per day and can maintain their weight loss eating twice that much or more, but some prefer to remain close to 20 grams or so most of the time.17 This is something you can experiment with once you’re in maintenance. Net carbs are the portion of carbs that are digested and absorbed by your body. Learn more about net carbs
4. The bottom line
The science is clear and so is the way forward: low carb can be a safe and effective way to lose weight. And, here at Diet Doctor, you’ll have plenty of company along the way.
Although not everyone experiences major or rapid weight loss on low-carb, this way of eating will allow you to lose weight at your own pace, while enjoying delicious food with no need to go hungry.
At Diet Doctor, we want to support your weight loss journey in any way we can. We’ve created hundreds of low-carb recipes, meal plans, guides, and other tools to help you along the way and available whenever you need them.
Here’s to losing weight on low carb in a healthy, sustainable way!
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In addition to our 14-day keto meal plan, we have several other meal plans available with Diet Doctor Plus, our membership program, including:
Like our first quick and easy meal plan, this week’s meal plan is perfect if you want to eat keto with hardly any cooking.
These delicious meals are amazingly fast to make (15 minutes or less, some just 5 minutes), very low in carbs, below 20 grams per day, and they’ll keep you satiated for a long time.
This week’s meal plan really has it all! It’s fresh, varied, filling and also affordable. It will help you stay below 25 grams of carbs as well.
This week’s meal plan offers easy-to-make dishes with 5 ingredients or less. Perfect for a busy week when you want to enjoy good and healthy food without spending too much time cooking. You’ll enjoy a variety of keto meals, all very low in carbs. This week you’ll stay around 10 grams of carbs per day.
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Eggs are extremely nutritious. Although they’re high in cholesterol, eating them doesn’t seem to raise cholesterol levels much in most people. In fact, eating eggs may reduce cardiovascular risk by improving the ratio of HDL to LDL cholesterol:Current Opinion in Clinical Nutrition and Metabolic Care 2006: Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations [overview article; ungraded] ↩
This satisfying, high-quality source of protein and other nutrients has been unfairly demonized for increasing the risk of heart disease, cancer, and other diseases, based on very weak scientific evidence: Guide to red meat: is it healthy? ↩
Cheese, butter, cream, and other foods high in saturated fat can be enjoyed without fear. Although there’s still disagreement among some experts, several large systematic reviews of clinical trials have found no evidence that saturated fat increases risk of heart disease, early death, or other health issues:Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease; a meta-analysis of randomized controlled trials [strong evidence]
- PLoS One 2016: Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis [strong evidence]
- Obesity Reviews 2016: Impact of low-carbohydrate diet on body composition: meta-analysis of randomized controlled studies [strong evidence]
Protein helps you feel full and satisfied:Physiology & Behavior 2008: Protein-induced satiety: effects and mechanisms of different proteins [overview article; ungraded] ↩
Although the issue remains somewhat controversial, several recent systematic reviews of randomized controlled trials and large observational studies have failed to show a connection between eating saturated fat and increased heart disease riskOpen Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analyses of randomised controlled trials [strong evidence]Learn more:
A user guide to saturated fat ↩
Critical Reviews in Food Science and Nutrition 2018: Effect of nuts on energy intake, hunger, and fullness; a systematic review and meta-analysis of randomized clinical trials [strong evidence] ↩
Eating less often may be more beneficial when it comes to weight loss and metabolic health:Diabetalogia 2014: Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study [moderate evidence]PloS One 2012: Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males [randomized trial; moderate evidence] ↩
Maltitol, the most common sugar alcohol in low-carb chocolate and bars, is partially absorbed by your body and can your raise blood sugar and insulin levels:Nutrition Research Reviews 2003: Health potential of polyols as sugar replacers, with emphasis on low glycaemic properties [overview article; ungraded] ↩
As an example of the large individual variation, here are self-reported results from our two-week keto challenge:
- Journal of the American Medical Association 2007: Comparison of the Atkins, Zone, Ornish and LEARN diets for change in weight and related risk factors among overweight premenopausal women. The A to Z weight loss study: a randomized trial [moderate evidence]
- New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet [randomized trial; moderate evidence] ↩