Low carb & keto

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat whole foods including natural proteins, fats and vegetables.

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

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 likely been a major mistake, that coincided with the start of the obesity epidemic. While this doesn’t prove causation, it’s clear the low-fat message didn’t prevent the obesity increase, and it is possible it contributed.

Studies now show that there’s no reason to fear natural fats. Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches and you can eat all the fat you need to feel satisfied.

When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop. This helps increases fat burning and makes you feel more satiated, thereby naturally reducing food intake and promoting weight loss.

Studies show that a low-carb diet can make it easier 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 and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. You don’t need low-fat products.

Below are examples of what you could eat, alternatively check out our 700+ low-carb recipes.

Most people can safely start a low-carb diet.

But in these three situations you may need some preparation or adaptation:

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

If you’re not in any of these groups, and don’t have other severe chronic medical conditions, you’re good to go!

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.

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.

A modest amount of milk or cream is OK in coffee or tea (but beware of caffe latte!).

The occasional glass of wine is fine too.

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

How low carb is a low-carb diet?

The lower your carbohydrate intake, the more powerful the effects on weight and blood sugar appear to be.

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 you want to (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:

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.

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

Lose weight

Most people start eating fewer carbs to lose weight. Studies have shown that low-carb diets are often more effective than other diets.

Low carb makes it easier to lose weight without hunger, and without having to count calories.

According to new science, a low-carb diet can even result in burning more calories than other diets

Reverse type 2 diabetes

Low-carb diets can help reduce or even normalize blood sugar, and thus potentially reverse type 2 diabetes.

A grateful gut

Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps and pain.

Indigestion, reflux and other digestive issues can sometimes improve, too.

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.

Reduce sugar cravings

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

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 healthy fats? 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 may not need breakfast at all.

This can save you plenty of time.

Meals

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 by our variety of recipes and meal plans.

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, 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.

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).

Snacks

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

However, if you want something right away you could have cheese, nuts, cold cuts or even an egg.

Bread

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!

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 lacking beneficial nutrients and are often higher in carbs than their labels imply. We recommend avoiding them entirely if possible.

How to eat more fat

Fat can be both satiating and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.