Complete guide to low-carb diet

The low-carb diet is based on reducing foods high in sugar and carbohydrates, mainly by avoiding side dishes, snacks, bread and pasta. As a result, a higher intake of vegetables is recommended and the diet does not restrict the consumption of proteins and healthy fats.

A low-carb diet may help lower and normalize blood sugar levels, potentially improving or even reversing type 2 diabetes.⁽¹⁾ If your plate includes several servings of vegetables and salad daily, it can also benefit your digestive system. If you take medication or insulin for diabetes, or other drugs, or if you have high blood pressure, it’s always best to consult a doctor or dietitian when planning your diet.

How Does the Low-Carb Diet Work?

The main idea is to avoid foods high in sugar and starch such as bread, pasta, rice, potatoes, legumes, sweets, desserts, cookies, sugar and chocolate.

Fruits should also be limited due to their high sugar content. Naturally, sugary soft drinks and fruit juices are off-limits too. On the other hand, meat, fish, eggs, above-ground vegetables, and natural fats like butter, seeds, nuts, and cold-pressed oils can be freely included on your plate. You don’t need to eat low-fat foods — in fact, full-fat dairy products and fattier meats, even chicken skin are part of the diet. There’s no calorie counting or food measuring involved. A key rule is to eat when you’re hungry and stop when you’re full.

Low-carb diets are typically categorized into three groups based on daily carbohydrate intake:

• Ketogenic (very low carb): 0–20 g
• Moderately low carb: 20–50 g
• Liberal low carb: 50–100 g

The most commonly cited benefits of a low-carb diet include weight loss, reduced body fat percentage, lower blood sugar, improved mental clarity, and calmer digestion.⁽²⁾

The carbohydrates you consume should come from natural sources, primarily vegetables. Refined carbohydrates — like those found in white flour, white rice, and sugar — are considered “bad carbs,” whereas vegetable-derived carbs are seen as “good carbs.”

When selecting other foods, it’s essential to opt for minimally processed items to avoid burdening the body with unnecessary additives, sweeteners, and flavorings. These often offer little nutritional value and only add empty calories.

Choosing organic, whole foods is ideal where possible, and paying some attention to portion sizes also helps. The phrase “feel free to eat meat” shouldn’t mean eating a sausage and a kilogram of red meat daily. Weight loss and a healthier lifestyle can help improve high blood pressure, type 2 diabetes, reduce the risk of heart disease, and may even enhance fertility.⁽³⁾

Let’s Look at the Details… What Can You Eat?

Main Dishes

The foundation of the diet consists mostly of high-protein foods. This includes red meats (beef, lamb, pork, game), poultry, fish, and seafood. Fatty varieties are welcome. Fatty fish like salmon, mackerel, and herring are excellent due to their high omega-3 content. Eggs are also a great fit. Full-fat dairy products like butter, cream, and sour cream can be used in meal prep.

However, avoid side dishes and foods high in sugar and carbs like baked goods, bread, pasta, rice, and snacks.

Vegetables

Above-ground vegetables are the best choices: cauliflower, broccoli, cabbage, Brussels sprouts, kale, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, avocado, onion, bell peppers, tomatoes, lettuce, and leafy greens. These have the lowest carb content. Root and underground vegetables are more limited. Legumes are also high in carbs and are generally not suitable for this diet.⁽⁴⁾

Fruits

Berries like blueberries, blackberries, raspberries, and strawberries can be included in small amounts. Other fruits are not recommended due to their high sugar content.⁽⁵⁾

Snacks

Nuts and seeds in moderation make great snacks. If you crave dessert, there are many low-carb recipes online that use seed or nut flours. Traditional sugary treats and ice creams are not allowed. Higher-fat dairy products like Greek yogurt, cream, or cheese may be used in moderation.

Beverages

Water should be your primary beverage. Unsweetened tea and coffee with a little milk or cream are allowed. Sugary drinks and fruit juices are not suitable. On special occasions, dry wine is a better choice than beer or cocktails.

What About Vegetarians?

For vegetarians, meal planning requires more attention. In lacto- and/or ovo-vegetarian diets, dairy and eggs serve as protein sources. Additionally, nuts, seeds, seed flours, and soy products can be good plant-based protein options. Some vegetables like broccoli, spinach, and asparagus also contain more protein. If needed, plant-based protein shakes (usually made from rice or pea protein) can supplement the diet.

Can Low-Carb Be Harmful?

Here are a few critical points to consider for a healthy approach:

Less Carbohydrate = Less Fiber
Many people aren’t used to eating large amounts of vegetables daily. If you used to get fiber from grains and don’t replace it properly, you may experience fiber deficiency. Fiber is essential for healthy digestion.

More Red Meat = Increased Risk of Heart Issues
A study by Nutrients found that eating red and processed meats together can increase the risk of cardiovascular disease. Therefore, it’s important to include a variety of protein sources from both animal and plant-based foods.

Low-Carb/“Light” Products = Unhealthy Ingredients
Many people on a low-carb diet are tempted by “light” products like desserts, chocolates, pasta, and ice cream. These often contain flavor enhancers, artificial sweeteners, and additives. Studies suggest that sweeteners may increase appetite and contribute to weight gain.⁽⁶⁾ Always check the ingredients before buying such products.

As with any diet, it’s important not to consume everything in unlimited amounts. When planning meals, prioritize healthy sources of protein and fat like fish, lean meats, and legumes. Choose avocado, nuts, and olives over margarine or red meat.

7-Day Low-Carb Meal Plan

Here’s a sample plan to help you build a varied and tasty low-carb diet. If you do intense physical activity, feel free to increase your carb intake slightly, as your body will need more fuel.

Monday

• Breakfast: Boiled eggs with vegetables
• Lunch: Meatballs with tomato salad or tomato sauce
• Dinner: Grilled chicken breast with grilled vegetables (eggplant, bell pepper, onion, zucchini)

Tuesday

• Breakfast: Berry smoothie with Greek yogurt and cashews
• Lunch: Baked chicken breast with roasted beets and carrots
• Dinner: Grilled hamburger patty on a bed of salad

Wednesday

• Breakfast: Veggie omelet cooked in coconut oil
• Lunch: Pork chops with roasted sweet potatoes and arugula salad
• Dinner: Butter-seared salmon with garlic spinach

Thursday

• Breakfast: Full-fat yogurt with berries, coconut flakes, and a handful of nuts
• Lunch: Zucchini boats stuffed with turkey
• Dinner: Tuna salad with tomatoes and olives

Friday

• Breakfast: Scrambled eggs with sautéed vegetables
• Lunch: Tortilla stuffed with grilled chicken strips and mixed vegetables
• Dinner: Steak with salad

Saturday

• Breakfast: Green smoothie with avocado
• Lunch: Chicken wrapped in bacon with steamed broccoli and cheese-coconut milk sauce
• Dinner: Greek salad with extra feta and olives

Sunday

• Breakfast: Chocolate pudding with protein powder, coconut milk and almonds
• Lunch: Roasted turkey with steamed cabbage
• Dinner: Shrimp salad with olive oil

Snack Ideas for Between Meals:

• A piece of fruit
• Full-fat yogurt
• One or two hard-boiled eggs
• Baby carrots
• Leftovers from dinner
• A handful of nuts or almonds
• A few bites of cheese and cold cuts
• Celery, cucumber, or carrots with dip

A low-carb diet enables the body to efficiently burn fat because glycogen stores are depleted, and energy is primarily drawn from fat reserves. A crucial part of this diet is avoiding overly processed foods rich in sweeteners and additives. It’s relatively easy to follow, but make sure to keep meals varied and rich in vegetables.

Like with any diet, long-term success depends on making it a lifestyle rather than a short-term fix. Tailor your meals to your personal taste and pay attention to how your body responds — some people may need more carbs, and their diet should be adjusted accordingly.

(This article was translated by automatic tools.)