While eating a low-carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and processed carbs. Removing foods such as bread, cereals, sweetened drinks, processed dairy and in some cases, even whole grains or starchy veggies from your diet can result in your body releasing less insulin.

That said, you don’t have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially (a moderate-carb diet) and then adjust lower based on how you feel. “If you start paying attention to the carbs in your diet, you’ll eat fewer processed foods,” she says. And it’s those whole foods that are the basis of good health.
Natural fats and high-fat sauces: Using butter and cream for cooking can make your low-carb foods taste better and can make you feel more satisfied. Try a Béarnaise or Hollandaise sauce. If purchased pre-made, check the ingredients for starches and vegetable oils. Better yet, make it yourself. Coconut fat or olive oil are also good options. Learn more
Exercise reduces appetite. It is good for general cardiovascular fitness and strength, but is a hard way to lose weight. If you find it hard to exercise, simply moving more has significant health benefits and can increase your metabolic rate. Get up and move around every half hour, walk don’t take the bus, stairs instead of lift…Get a pedometer and try to increase your steps by 10% each week.
That said, there isn’t an agreement that a low-carb diet is superior to any other kind of diet or that it’s healthier long term. A review in the December 2015 issue of Diabetes Therapy that looked at the diet among those with diabetes noted that when it comes to weight loss, a low-carb diet performs no better than other higher-carb diets; and that it doesn’t produce better glycemic control, either. (5) Another report in Diabetes Care also found that over one year, those on a low-carb diet lost weight faster than those on a low-fat one, but after a year, weight loss and A1C levels (an average of blood glucose over about three months) were remarkably similar. (6)
However, the more weight you want to lose, or the more your health has suffered on the SAD way of eating, the fewer carbs you may want to consume at the start of the low-carb, high-fat diet. If you stay under 20 grams of carbs a day, you will be eating a very low-carb diet or ketogenic diet, in which your body converts from burning carbs (glucose) to burning fat (ketones) for fuel. Ketogenic diets can also suppress appetite, so you end up eating less without getting hungry.
Natural fats and high-fat sauces: Using butter and cream for cooking can make your low-carb foods taste better and can make you feel more satisfied. Try a Béarnaise or Hollandaise sauce. If purchased pre-made, check the ingredients for starches and vegetable oils. Better yet, make it yourself. Coconut fat or olive oil are also good options. Learn more
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.
After years of being told to avoid fat and eat low-fat foods, many people find the hardest part of adopting the diet is adding back in more fat. A low-carb diet needs the fat. Fat adds taste and calories to help us feel satisfied. Get it from using butter, coconut oil, high fat cheese, olive oil, avocado oil, even beef and bacon fat. Here are some easy tips.

That said, you don’t have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially (a moderate-carb diet) and then adjust lower based on how you feel. “If you start paying attention to the carbs in your diet, you’ll eat fewer processed foods,” she says. And it’s those whole foods that are the basis of good health.

Research funded by an American company also found that some people with type 2 diabetes who followed a programme that included a low-carb eating plan were in remission after two years. Participants in the study were supported to restrict their intake of carbs, initially to less than 30g per day and then gradually increasing the amount, based on personal tolerance and health goals.


Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily.
In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.
In addition to keeping you adequately hydrated -- which can also help alleviate constipation -- drinking lots of water can also help offset still another low-carb diet problem: bad breath. The ketones produced during the diet can lead to what is sometimes described as a fruity odor although it is often described as having an almost "chemical" odor similar to acetone or nail polish remover.
If you’re looking for healthy low-carb snack ideas to bring on-the-go with you, your best bet is to make your own. Low-carb snacks you can prepare yourself at home — using low-carb foods like nuts, seeds, hummus, coconut flour or coconut oil, protein powders (like whey or bone broth), cocoa “energy bites,” cauliflower tots, and even low-carb “sweets” like cookies, muffins or donuts. And quickest of all are making up some low-carb protein shake recipes.
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) may be 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 can still be great for motivation.
Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the diet plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
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.
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