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 diet 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 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.
The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.
What to drink
What drinks are low carb? 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 and other specialty coffees!).
The occasional glass of wine is fine too.
For more, check out our complete guides to and.
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:
Here’s an example meal plan:
Check out the
How low is low carb?
The fewer carbohydrates you eat, the more powerful the effects on weight and blood sugar will be. 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).
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.
Here’s an 11-minute video course on how to eat low carb, high fat. Sign up for our free newsletter for instant access to it:
Keen to get started? Then sign up for our free, where you’ll be guided step-by-step through your low-carb journey.
Here’s a, that you may want to print and have around, or give to friends who are curious:
Low-carb advice in 40 languages
We have written advice on a low-carb diet in 40 languages, including our full Diet Doctor site in or. Press this small grey note symbol to choose between other languages:
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? In the unlikely event that you answered “I”, there are even great options with.
Another strong option is to, 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 –
So, what’s for lunch and dinner? You could for example have, or dishes with vegetables and a rich. There are a million alternatives.
Check out this guide to learn to
Instead of potatoes, pasta and rice
Who needs starchy sides when you can have or instead? Not to mention, yum!
In short, there are lots of great low-carb alternatives to carb-rich foods that are
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).
This guide helps you with tips for
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.
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!
How 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.
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 junk food, and often much higher in carbs than their labels try to imply. Preferably avoid.
How 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
Is it a good thing to occasionally cheat on a low-carb diet? That depends. And it’s worth thinking about what’s right for you.
Do you want? We have more low-carb guides!
Here are some of our hundreds of low-carb TV videos:
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