A Note From the Editors
The Spruce Eats does not endorse this diet; rather, we are providing some information that can contribute to your decision. Please talk with your doctor or a registered dietitian before making any significant changes to your diet.
Low Carb Diet Basics
Most people use low-carb diets as a way to lose weight, and research shows that a moderately low-carbohydrate diet can be heart-healthy when low in saturated fat. Carbohydrates, or carbs, are the sugars, starches, and fiber contained in grains, fruits, vegetables, and dairy products. With the exception of fiber, carbohydrates are the body's preferred energy source.
An extremely low carb eating plan causes the body to go into a metabolic state known as ketosis, which happens when the body burns stored fat for energy and may result in weight loss.
There are a number of diets based on the principle of reducing carbs, including the Atkins diet, Dukan diet, keto diet, paleo diet, Whole30 diet, and the South Beach diet. These diets differ in the particulars of how many carbs may be consumed, and what specific foods are in or out, but all of them are based on significantly lowering the amount of carbohydrates consumed.
A low-carbohydrate diet is commonly defined as consuming no more than 20 g of carbohydrate per day, while a moderate-carbohydrate diet is thought to provide between 40% and 55% of calories from carb, which amounts to at least 200 grams daily on a 2,000-calorie diet.(see #2 reference, below)
Foods that are limited or avoided include bread, pasta, whole and refined grains, potatoes and other starchy vegetables, sugar, sweets (including cookies, ice cream, candy, and soda), milk, and high-carb fruits like apples, grapes, and bananas.
Going Keto? The Ultimate Guide to Low-Carb Flours
Pros and Cons
Pros
- May promote short-term weight loss, but not more effective than other types of diets.
- May lead to better overall health when combined with a healthy low-fat diet.
- It may also be beneficial to heart health, and reduce insulin resistance and visceral fat, though it has some side effects, may lead to vitamin deficiency, and can be relatively expensive.
- Diet can fit well with the average person's lifestyle, family dinners, eating out.
- Low-carb recipes are plentiful.
Cons
- May be detrimental to overall health, especially over the long term.
- Sugar and refined grains are relatively inexpensive foods, so the diet may be inaccessible for people with limited financial resources.
- May lead to deficiencies in vitamins C, D, E, and B7, as well as for magnesium, iron, folic acid, calcium, and fiber.
- May produce temporary side effects such as constipation, headaches, and muscle cramps.
- Lower energy levels, especially when exercising.
- Giving up bread, pasta, potatoes, sweets, dessert, soda, and beer can be difficult for some.
- You will need to educate yourself about the carbohydrate content in everything that you eat, which takes time.
What to Eat on a Low Carb Diet
On a low-carb diet, foods that are low in carbohydrates are the central focus. While it is not possible (or desirable) to eliminate carbs altogether, the goal of a low-carb diet is to consume no more than 20 grams of carbohydrate per day on a 2,000-calorie diet. One simple guideline for vegetables is that vegetables grown above ground (as opposed to root vegetables) tend to be lower in carbs. Typical foods to eat include:
Low Carb Foods
- Nonstarchy vegetables (such as zucchini, broccoli, cauliflower, cabbage, spinach, and lettuce)
- Meat (including beef, poultry, pork, and lamb)
- Fish and seafood
- Eggs
- Dairy (including cheese, butter, cream, and yogurt)
- Lower-carb fruits (berries, cherries, plums, kiwi, and melon)
- Nuts and seeds (including nut butters)
- Added fat, such as olive, canola, and soybean oils
Here is a one-day sample meal plan, as well as a number of recipes you could enjoy while on a low-carb diet.
- Breakfast: Keto Pancakes
- Lunch: Thai Basil Chicken Lettuce Wraps
- Snack: Kohlrabi Chips
- Dinner: Instant-Pot Coq au Vin
Breakfasts:
- Chaffle
- Instant-Pot Egg Bites
- Mexican-Style Omelet
- Sunny-Side Up Eggs
Lunches/Dinners:
- Nicoise Salad Recipe
- Shrimp with Creamy Garlic Sauce
- Chicken Cauliflower Casserole
- Steak and Cheese Stuffed Peppers
- Pork Chops with Roasted Broccoli and Fennel
Snacks:
- Avocado Chips
- Queso Dip with Cream Cheese
- Keto Corn Bread
Desserts
- Sugar-Free Chocolate Mousse
- Pumpkin Cream Cheese Muffins
- Keto Sugar Cookies
What Not to Eat on a Low Carb Diet
On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.
Bottom Line
Most people use low-carb diets as a way to lose weight, and research shows that a moderately low-carbohydrate diet can be heart-healthy when low in saturated fat. It may also be beneficial to heart health, and reduce insulin resistance and visceral fat, though it has some side effects, may lead to vitamin deficiency, and can be relatively expensive.Eliminating foods like bread, pasta and sweets may be difficult for some, though it's possible for most people to eat a lower-carbohydrate diet that fits into their lifestyle.
FAQs
Generally, low carb diets limit your intake of carbs, such as those found in sugary and processed foods, pasta, and bread. Instead, they encourage a variety of non-starchy vegetables and foods high in protein and fat. For some people, low carb diets may help support weight loss and improve blood sugar control.
What foods do you eat on a low-carb diet? ›
Low carb foods
- lean meats, such as sirloin, chicken breast, or pork.
- fish.
- eggs.
- leafy green vegetables.
- nuts and seeds, including nut butter.
- low carb fruits, such as apples, blueberries, and strawberries.
- unsweetened dairy products, including plain whole milk and plain Greek yogurt.
Meat, eggs, and seafood are low in carbs. You can also eat certain vegetables, including broccoli and eggplant, as well as fruit, such as avocado and apricots, on a low carb diet.
What foods to avoid on a no carb diet? ›
Specifically, try to eliminate whole and refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables like peas and corn. Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.
What are the rules for low-carb? ›
A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. But some low-carb diet plans allow small amounts of fruits, vegetables and whole grains.
How to start a low-carb diet for beginners? ›
Here are a few tips to get started:
- Opt for a meat- or fish-based main dish.
- Choose plain water instead of sugary soda or fruit juice.
- Get extra vegetables or a side salad instead of bread, potatoes, or rice.
- Check the menu beforehand to find options that fit your daily carb allowance.
Teas, sparkling water, and fruit or vegetable juices are all low-carb and keto-friendly. If you're following the low carb, high fat keto diet, you might wonder what you can drink aside from water.
Can you eat peanut butter on a low-carb diet? ›
But chances are, you prob don't want to use up half of your total daily carb allotment on a few tablespoons of PB! Sticking to natural, unsweetened peanut butter is a great option, especially if you're on a very low carb diet.
What happens if you eat no carbs for a week? ›
Weight Loss: Restricting carb intake forces the body to burn fat, resulting in accelerated weight loss. Steady Blood Sugar: With fewer carbs, blood sugar levels stabilize, reducing energy crashes and hunger pangs.
Can you eat popcorn while on a low-carb diet? ›
“It's going to fill you up, it's not high on the carb count and it has a little bit of fiber.” The key is not to go overboard — 1 cup of air-popped popcorn has only 6 grams of carbs, but if you eat 3 cups, that's 18 grams and likely more than half of your daily carbs.
1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.
What foods block carbs? ›
Similar to fiber, resistant starches are any starches in food that cannot be digested by the enzymes in the small intestine. They are found in foods such as raw potatoes, unripe bananas, legumes and some whole grains ( 14 ).
Can you give me a list of low-carb foods? ›
The following is a list of healthy proteins you can eat on a low-carb diet, along with their carb counts.
- Eggs. Pictured Recipe: Parmesan Cloud Eggs. ...
- Beef. Pictured Recipe: Garlic-Rosemary Roast Beef with Horseradish Sauce. ...
- Hemp Seeds. 3 tablespoons hemp seeds = 2.6 g carbohydrates. ...
- Shrimp. ...
- Soy. ...
- Seitan. ...
- Peanut Butter.
The Atkins diet is the best-known low-carb eating plan. It involves reducing all high-carb foods while eating as much protein and fat as desired.
What not to eat on a low-carb diet? ›
On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.
What foods are 100% carb free? ›
High-fat, Low-protein Zero Carb Foods for Increasing Fat Intake
- Extra virgin olive oil.
- Coconut oil.
- Grass-fed butter or ghee.
- MCT oil (or MCT Oil Powder)
- Avocado oil.
- Animal Fats (including lard)
- Pepperoni.
- Beef Pemmican.
Whisps Crackers
They come in flavors like cheddar, parmesan, and asiago pepper jack. They are gluten-free and contain zero carbs, making them a perfect keto snack. These are my absolute favorite crackers because they stand up to dips, but more importantly, they're essentially just cheese!
What are the best foods to eat when avoiding carbs? ›
- Eggs.
- Meat.
- Fish and other kinds of seafood.
- Natural fats (such as olive oil)
- Non-starchy vegetables (vegetables that grow above the ground). For example. Broccoli. Spinach. Lettuce. Asparagus. Zucchini. Cauliflower. Cabbage. Olives. Tomato. Eggplant. Kale. Cucumber. Bell pepper. Brussels sprouts. Green beans.
Here are 14 foods to limit on a low carb diet.
- Some bread and grains. Bread is a staple food in many cultures but is typically high in carbs. ...
- Some fruit. ...
- Starchy vegetables. ...
- Pasta. ...
- Cereal. ...
- Beer and mixers. ...
- Sweetened yogurt. ...
- Juice.
All carbs aren't created equal. Healthy high carb foods to eat include potatoes, barley, and lentils and three foods to avoid include sugary drinks, syrups and candy, and refined starches. We need three macronutrients to maintain a healthy diet: protein, fats, and carbohydrates.
What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice. Starchy vegetables: Potatoes (preferably with the skin), green peas, corn and winter squash like butternut or spaghetti squash.
