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. Choose a section or keep reading below.

  1. For doctors


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.

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. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.2

Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among .


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 500+ low-carb recipes.


ChecklistWho should NOT do a strict low-carb diet?

Most people can safely start any kind of low-carb diet right away. But in the following three situations you may need extra preparation or adaptation:

If you’re not in any of these groups, you’re good to go. Great!

Getting started fast

Do you want to get going right away? Make low carb 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:

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). 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.

Detailed low-carb foods list


Try to avoid

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

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

Low-carb drinks

So what do you drink on low carb? Water is perfect, and so is coffee or tea. Ideally, use no sweeteners. A modest amount of milk or cream is OK (but beware of caffe latte!).

The occasional glass of wine is fine too.

Check out our full 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:


Recipes and meal plans

Browse our over 500 delicious low-carb recipes or head over to our 14-day low-carb meal plan for inspiration. You can always find our recipes via the “Recipes” link in the top grey menu. Here are a few popular ones:

Use our premium meal planner tool (free trial) to access tons of weekly meals plans, complete with shopping lists. You can adapt the plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt.

Here’s an example meal plan:

  • Keto Brussels sprouts and hamburger gratinMon
  • Keto fried salmon with broccoli and cheeseTue
  • Keto western omeletWed
  • Keto Reuben skilletThu
  • Keto pork and green pepper stir-fryFri
  • Cajun crab casseroleSat
  • Sausage with creamed green cabbageSun

Check out the meal planner tool


How low is low carb?

The fewer carbohydrates you eat, the bigger the effects on weight and blood sugar will be. We recommend following the dietary advice as strictly as you can. When you’re happy with your weight and health, you may carefully try eating more liberally (if you want to).

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

A strict low-carb diet is often called a ketogenic (or “keto”) diet.


Video course

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

Here’s an 11-minute video course on how to eat low carb, high fat. Sign up for our free newsletter3 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.



countries3Low-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. Press this small grey note symbol to choose between other languages:4


3. Potential benefits of low carb

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


Low carb and weight lossLose weight

Most people start eating fewer carbs to lose weight, a well-known and often highly effective method. Learn more

However, the reason many people keep eating low carb is more often the powerful health effects, like the following ones.


Low carb and diabetes reversalReverse type 2 diabetes

Low-carb diets can normalize blood sugar and thus potentially reverse type 2 diabetes

Low carb can also be very helpful in managing type 1 diabetes


Low carb and a calmer stomachCalm your stomach

Low carb can result in a calmer stomach, less (or no) gas, less cramps and pains, etc.

For quite a few people this is the top benefit, and it usually only takes a day or two to experience it. 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”? Tons of people do.

Low carb usually reduces and sometimes even eliminates cravings for sweets


More common benefits

The four benefits above are the extremely common ones. But there are others that are potentially even more surprising and – at least for some people – lifechanging.

Did you know that low carb often can normalize blood pressure result in less acne, control migraine and epilepsy, and much else?

Follow the links below for more knowledge, stories and science:


All low-carb benefits


Success stories

We’ve been sent hundreds, if not thousands, of low-carb success stories, and get more every day. Here are a few, and links to all of them sorted by categories:

  • Low carb and me – my journey as a GP
  • A low-carb diet: Maintaining a 70-pound weight loss for five years
  • How I became an LCHF doctor reversing type 2 diabetes

Top success story videos



4. Low-carb tips and guides

To make low carb 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 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. This potentially saves you tons of time.

There are many other options – both delicious and fast



So, what’s for lunch and dinner? 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-800-roundedInstead 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


dining-out-800-rounded-ffDining out

How do you eat low carb at buffets, at a friend’s house or at fast­-food restaurants? The basic idea is to avoid the starchy foods (like bread or pasta) and instead ask for additional natural fat, like butter or olive oil (so you’ll still be satisfied).

There are many more helpful things to know. This guide explains it all



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

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



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


fat-rounded800How to eat more fat

Fat is filling and an amazing flavor enhancer. But 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


cheap-800-rounded-1Avoiding special products

Another common mistake on a low-carb diet is being fooled by the creative marketing of special “low-carb” products. Remember: An effective low-carb diet for weight loss should be based on real food.

Low-carb products like chocolate, candy, pasta and bread often use all kinds of deceptive marketing, while really being junk food – including carbs – in disguise. Learn more


cheap-800-rounded-1How to make low carb cheap

Low carb 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 cheatingLow-carb cheating

To cheat or not to cheat? This guide will help you decide, and if you do decide to cheat, it will help you do it smarter


More guides

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



Top videos about low-carb basics

Here are a few of our hundreds of low-carb TV videos, these ones are focussed on low-carb basics:


5. Potential side effects on low carb

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.


cheap-800-rounded-1Induction 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. 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. Many of them can also be mostly avoided by getting enough fluid and salt.5

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


Less common issues

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

All low-carb side effects and how to cure them


Low-carb myths

Beyond the usually minor and transient side effects that may occur (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.

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:


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 awesome videos – and we’re adding several more every week. Enjoy!

Join free for a month


Low-carb TVHow low carb works

What are you designed to eat, and why can sugar and starch be a problem? Essentially, how does low carb 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 a scientific mistake, and most open-minded experts now admit it.

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


Low-carb eventsUpcoming low-carb and keto events

Do you want to meet other low-carb and keto fans and experts? Here’s an updated list of upcoming low-carb and keto events around the world.


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:



You’ve reached the end of this page (congratulations!). 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 us at andreas@dietdoctor.com.


  1. 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:

    Similar results have been found in meta-analyses of all studies, for example this recent analysis:

    PLOS ONE 2015: Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis

    For many more studies on the topic, have a look at our low-carb science page:

    The science of low carb

    Hundreds of success stories: Low-carb success stories

  2. 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.

    Learn how low carb works

    Scientific studies on low carb

  3. 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.

  4. Arabic, Brazilian Portuguese, Bulgarian, (different version), Chinese, Chinese (Taiwan), Croatian, Czech Dutch, Estonian, Finnish, French, German, Greek, Hebrew, Hungarian, Icelandic, Indonesian, Italian, Japanese, Korean, Latvian, Lithuanian, Macedonian, Norwegian, Polish, Portuguese, Romanian, Russian, Ruthenian, Serbian, Slovak, Spanish, Swahili, Swedish, Thai, Turkish, Ukrainian and Uzbek.

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

  5. E.g. one or two cups of bouillon per day.


  1. Peter Biörck Team Diet Doctor
    Hi Vanessa!

    I understand that it can be confusing. :)

    My best suggestion to avoid confuseness is to primarily follow our best tips for weight-loss.

    I find this site confusing. On one page it says that it's not about the calories but then introduces and strongly encourages fasting. Which is a form of calorie restriction. Then one page says to not fear fat, but then another says that if you are fat and eat fat, you will store fat. But then, you are supposed to eat enough fat to feel full??????
    Contradicting info anywhere. Is this perhaps a new public experiment? I am annoyed and confused,

  2. Linda
    Where is the chart that shows the carbs allowed on the individual diet levels, i.e. Keto, low-moderate...
  3. Victor
    I recently joined, but can't seem to get the videos to work. What am I doing wrong?
    Vic Leone
  4. Youness Bermime
    This is so much interesting to read. All those benefits of the low carb diet are pretty interesting. There are also many misconception and myths that I am glad that you have tackled in the article.

    I just wanted to share another list of goodies and it is about the full low carb food list that will definitely help other people put together great recipes by themselves if they are good in the kitchen.

    The list includes everything from vegetables, to fruits as well as high protein food like meat. So everything that anyone needs to know about which foods are healthy and low carb and which are not so much. It even includes a percentage of carbs in each food on the list.


    Thanks again for the amazing article! It's a great read. Hopefully you can find the time to update it as more research is done on low carb diets.

  5. James Crowson
    What do you think about Alzheimer's disease? What is the cause? Let's say in the beginning as a youth the blood is pure so the brain is functioning perfectly yet the brain is polluted after years of consuming sugary foods that pollutes the blood in return damages the brain cells.
    Reply: #4406
  6. James Crowson
    Can you prove me different?
  7. Ida
    Hi Doctor!
    I been on the diet for 4 weeks now and I've lost weight and I feel amazing!
    Question for you. Am I aloud to eat Tofu?



  8. Tri Vody Malinovo
    CHEWING GUM ?! Am I allowed to chew on the chewing gum when on LCHF?
  9. Tri Vody Malinovo
    Hello, I have the same question. Did you get the answer already? Thank you.
  10. 1 comment removed
  11. Carol
    Thank you for all the information. I feel much more equipped now.
    My question is about MIO, the water flavor enhancer(?). I know it is sugar-free, but is it okay to use in the water I drink? The water we have is not pleasant to drink at all, but if I add MIO, it masks the taste of the water. With MIO, I am currently drinking 64-80 oz/day.
    Thank you again.
  12. Ernesto
    To much reading.
    Should be broken down in sections.
    Just a thought.
    Reply: #4413
  13. True, we've just updated it.
  14. 1 comment removed
  15. Ugochi
    Thank u for d information. But my question is can someone with fibroid issue eat all this low crabs food. Help pls
  16. 1 comment removed
  17. Maeve
    Is this Diet suitable for vegetarians, if so do you have meal plans and recipes?
    Thank you
    Reply: #4418
  18. Peter Biörck Team Diet Doctor
    Hi Maeve!

    We think that LCHF can be a bit problematic for vegans but for vegetarians who eat eggs and diaries we think it works fine! :)

    We have several vegetarian meal plans for members and a lot of vegetarian recipes for free.

    Is this Diet suitable for vegetarians, if so do you have meal plans and recipes?
    Thank you

  19. 2 comments removed
  20. Lynne Welch
    I've been looking to really get on board with a solid high protein diet, I've been working The New Turbo Protein Diet that Dr. Markert's book of the same name is about. It works for me so far, the weight that I have taken off has stayed that way and that's what it's about for me!
  21. Ray
    This diet is not based on scientific fact and will harm you're health. Plant Based diet is the way to go with reams of scientific data to back it.. don't be fooled.
    Replies: #4428, #4446
  22. Cedric Chin
    For the science buffs (: I would add to your intro a discussion on how simple carbs affect our levels of leptin and ghrelin, as well as insulin, and triglycerides. The latter is commonly measured during a blood test taken during a physical. Essentially, simple carbs have a direct result in increasing hunger. Take out these simple carbohydrates, and you reduce your hunger. No willpower necessary.

    Dr. Jason Fung has some eye-opening Youtube videos on the history of dieting. Turns out that low-carb diets are *not* new, and, in fact, the notion of a low-fat diet that you've been hearing about all your life was only introduced in the 1970's by the USDA. The result of this diet advice was that dieters turned to carbs which, you guessed it, led to record numbers of obese Americans.

    One of your tips is to suggest skipping breakfast. Dr. Fung advocates "intermittent fasting", which amounts to not eating for 16 hours, and only eating within an 8-hour period. Guess what skipping breakfast amounts to!

  23. Donna Mullis
    Hfcl is too much strict
    Sorry to say that.
  24. aline
    what are the steps for this diet? what to do after the 2 weeks diet plan for beginners? please let me know.
    Reply: #4426
  25. Peter Biörck Team Diet Doctor
    Hi Aline !

    Just continue in the same way, use our recipes. :)

    what are the steps for this diet? what to do after the 2 weeks diet plan for beginners? please let me know.

  26. Lisa
    Nothing like a bias study compliments of Atkins Nutritional's and living on their processed meals, bars and shakes.


    What happened to eating real LCHF food? I guess that doesn't make money for a diet company. Thank goodness we have access to good info here.

  27. Lisa
    Who told you that "This diet is not based on scientific fact and will harm you're health. Plant Based diet is the way to go with reams of scientific data to back it.. don't be fooled.?"

    I've been living low CHO for 9+ years and know from all of my health markers that couldn't be further from the truth.

  28. Jimmy
    Yah I don't know what Ray's been reading but it isn't science whatever it is. I've read a boat load of science from people like Dr. Jason Fung, Dr. Robert Lustig, Dr. Joseph Kraft, Nina Teicholz, Gary Taubes , Dr. Ted Naiman, just to name a few along with the folks here at Dietdoctor website and they're all in agreement that plant based theory isn't based on science at all, but they do list a ton of science to back up high fat dieting.
  29. venancio rappaport
    LCHF allows consumption of dry wines and spirits. What is the recommendation as to how much per day, week, month?
  30. Samuel
    Is there an option where you have cheat days where you intake carbs?
  31. ol
    7 days on the diet and 5kg down! Am so pleased! Thank you so much LCHF group.
  32. JongHyun
    How to approach this way in oriental culture? I wanna eat these kinda foods in Korea. Is there any alternative food easily getting from Korea? Such as garlic, onion
  33. diana zavla
    can i buy your book on this diet plan.
  34. Kinza
    Should i eat multigrain bread instead of white bread
  35. John
    Here are 10 creative non-shake protein powder recipes:
  36. Jade Nielsen
    I am Trying to help my husband. I like seeing the way people talk about food as fuel to live instead of the old lifestyle. It is a Veg. and a protein et al-- de-personalizing food is a good way to go congrats to all and I hope I can be so successful, helping him.
  37. 1 comment removed
  38. john
    what is Carb cycling ??
  39. Jay
    Hi guys, on my 2nd week of LCHF, I'm 6'2" and started at 15 st 9 lbs, so far I've lost 10 lbs, I'm under 15 st for the first time in years, but... I feel really tired and lack energy. I know there are side effects initially but on days 2-3 I had the headaches, the lethargy but that all passed, I thought I'd be feeling really energetic etc. I've been keeping under 20g of carbs per day. Is it normal to feel this way? Should I up my carbs slightly? Cheers
  40. Alex
    John, Carb Cycling simply means eating more carbohydrates on some days and less on others. It's a popular method amongst bodybuilders because the high carb days promote muscle growth, while the low carb days encourage fat loss. Over the years I've found myself switching from low carb to carb cycling instead. Mainly because you can still see amazing fat loss results but you have way more energy and freedom in your diet. Shaun Hadsall has a whole guide on this concept and it's brilliant. Here's a link to the guide if you want to find out more: http://carbmethod.com

    LCHF still has it's place, and I occasionally come back to Diet Doctor's 2 week low-carb challenge to shock the system. Hope this helps.

  41. Genys
    Hi peeps! Love this diet (already on it for the 3rd time), but i also love damn beer. Especially the craft beers that are getting more and more available in Berlin. I am going for the low carb 2 weeks already 3rd time in 1,2 years, because i keep gaining the weight again and again. I know that i have to change my life and eat less of that and drink less of that. Is there any good article about how to keep the good shape after those two weeks, but also enjoy those IPA's, pale ales, stouts and good lagers more or less on a daily basis? :P
  42. Ri
    These recipes are excellent, easy to read and follow. The nutritional guide provided are super helpful. I am glad to come across this site by accident. Everything is right here and saves me surfing the net for some meal ideas. Thank you so much.
  43. Sylvia
    I love this website! I joined your membership after the free trial. The best low carb information I've been able to find. Is there an app or plans for one?
  44. Jane
    Very good website indeed. My problem is I only need about 1700 calories to stay the same weight given my age, sex, activity etc so even just eating one high fat meal which is typically salmon, oilve oil and lots of veg and later salad with sardines and I hardly lose anything but I do feel a lot healthier so even if it is half a pound every 2 weeks I suppose that's better than nothing.
  45. Warren
    Read the Calorie Myth by Jonathan Bailor. It is packed with science and studies to back it up.
  46. Odille Esmonde-Morgan
    And not so much as a nod to Dr Atkins, even though you use his terms like 'induction flu' etc. Shame on you! However, a nicely graphic and well set out page.
    Reply: #4448
  47. Dr. Atkins, like many others (Banting, Yudkin, Taubes, Noakes), was certainly a pioneer. I have a lot of respect for him and what he accomplished.
  48. Vince
    I don't think I've ever seen a better guide for low carb. This is an incredibly detailed set of information, well done.
  49. Kim
    Did anyone answer the question about gum? LOL

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