There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
It’s really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies. And it is a good idea to get your limited carbs from healthy high-fibre carb foods, such as pulses, nuts, vegetables, whole fruits and whole grains, as well as unsweetened milk and yoghurt.
Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, avocado (technically a fruit but usually included with vegetables), onions, peppers, tomatoes, lettuce, other kinds of leafy greens etc. These are lowest in net carbs and can be enjoyed at all levels of carb restriction. However, if you are following a keto diet (< 20 grams of carbs per day), you may need to limit your portions for certain types, like bell peppers and Brussels sprouts. Low-carb vegetables guide
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.