Low Carb Diet: Plans, Foods & Benefits

By Caiden Berry, M.A.
Reviewed by Tchiki Davis, M.A., Ph.D.

What is a low carb diet? Discover what a low carb diet is, benefits of a low carb diet, some low carb diet plans, and what you can eat on a low carb diet.

*This page may include affiliate links; that means we earn from qualifying purchases of products.

Healthy diets are a great pathway to a healthier life. When properly followed, a diet can lead to not only better physical health, but better overall mental well-being as well. Dieting can seem daunting, finding a good plan and implementing strict limits on when, what, and how much you can eat is never easy—where do you even start? With all of the different diets out there with competing plans and information, finding a plan that is right for you can prove to be difficult.

Are you looking to:

Lose weight?
Gain more natural energy?
Feel better physically and mentally?

If you said yes to any of these, then a low carb diet may be the right diet choice for you. Fortunately, this ultimate guide hopes to provide you with all the information you need on a low carb diet. Read on to learn the definition of a low carb diet, its benefits and macronutrients, what foods can and can’t be eaten in a low carb diet, and some diet plans that follow the low carb philosophy.

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What Is a Low Carb Diet? (A Definition)

Low carb diets date back to 700 BC when Greek Olympians ate mostly high-protein meats to help with their athletic performance. However, a “low carb diet” didn’t become popularized until the Banting-Harvey Plan was published in William Banting’s “Letter on Corpulence” in 1863 in which he proclaimed that he felt no hunger at all while quickly dropping over 40 pounds. This diet plan emphasized giving up foods such as bread, butter, milk, potatoes, and sugar, or in other words, a drastic decrease in carbohydrate intake (Banting, 1869).

After the research of Owen, Cahill and colleagues in the 1960s showed the metabolic and weight loss mechanisms low carb diets held, the diet became popularized as a way to live a healthier lifestyle or lose weight (Owen et al., 1967). By the time the 1990s rolled around, low carb diets were the most popular diet in the US, with surveys estimating as many as 18% of the population trying a low carb diet at its peak (Reinberg, 2005). At the time, low carb diets were a bit of a fad, but recent research has shown that these diets are in fact an effective method of shedding some weight along with other benefits.

So what exactly is a low carb diet? Low carb diets revolve around limiting your intake of foods high in, you guessed it, carbohydrates. When you reduce carbohydrate intake in your diet, you can reduce your blood glucose and insulin levels, in turn, burning and reducing the storage of fat in your body (Owen et al., 1967). Low carb diets revolve around you limiting foods like:

Grains
Starchy vegetables
Fruits
Sugary foods
Processed foods

But that kind of seems like most of your foods, right? Well, in lieu of the carb-heavy foods, low carb diet plans will have you increase your intake of foods high in proteins and fats like:

Meats
Eggs
Nuts
Dairy
Non-starchy vegetables

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Low Carb Diet Benefits

As with all diets, most people start them for weight loss and reap the other benefits along the way. Low carb diets come along with a plethora of scientifically backed health and lifestyle benefits including:

Reduction in your appetite and a better-controlled metabolism (Mclernon et al., 2007)
More weight loss in the early stages. Cutting carbs is a quick way to shed some pounds (Volek & Westman, 2002)
Reduced risk of diabetes amongst other diseases (Westman & Yancy, 2020; Hu & Bazzano, 2014)
Lowered cardiovascular risk factors (Sondike et al., 2003)
A boost in natural energy (Ebbeling et al., 2018)

With a vast array of benefits and successful weight loss backed by science, a low carb diet may seem like a no-brainer, but as with most things, low carb diets come with risks. There is an increase in evidence within the scientific community suggesting that it is essential to practice caution when committing to a low carb diet, especially when done: over long periods of time, by individuals of a young age, or by individuals with certain diseases (Bolla et al., 2019). If you are unsure of how, where, or if to start a low carb diet, you can always discuss it with a doctor or nutritionist to get you on the right path to beginning your low carb diet journey.

How Many Carbs Are in a Low Carb Diet?

The number of carbs you can consume daily varies from plan to plan and can range anywhere from 20 grams a day to 200 grams a day (Oh, et al., 2019). Though greatly limiting your carb intake can prove daunting, there are many different plans and diet types to consider with varying macronutrient intake. Your carbohydrate intake will vary from person to person dependent on a few factors, which diet plan you wish to follow, which timeframe you wish to accomplish your goals within, and what your long-term goals are for starting on your low carb diet journey.

Average daily carbohydrate macronutrient intake across different types of diets:

Very low carb: 20-50 grams a day
Low carb: 50-150 grams a day
Moderate to high carb: 200 grams and up a day

It is important to find a plan that is right for you, and doing this begins with knowing what amount of carb intake is feasible for you over a period of time.

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Low Carb Diet Plans

As mentioned, carb intake varies depending on the diet plan you are looking to follow. But what are these plans and how can you differentiate them? Ultimately, all low carb diet plans can be put into two distinct groups: low carb diets (LCD) and very low carb (or Ketogenic) diets (VLCD).

Low Carb Diets
Low carb diets (LCDs) may be the best place to start when considering a new diet plan revolving around cutting down on carbs. Though carbohydrate intake is limited, an LCD is not as drastic as a very low carb diet like Keto or Atkins. An average LCD allows for you to consume anywhere from 50-150 grams of carbohydrates, around 10-30% of your caloric intake a day. LCDs recommend these carbs come from more nutritious food sources like salad greens, non-starchy vegetables, and whole grains. With an extra focus on protein over fats, LCDs allow for more consistent energy and nourishment but generally slower weight loss than a very low carb diet.

An example of a low carb diet plan would be the Australian CSIRO diet. The CSIRO is a low carb diet plan (LCD) that focuses on limiting carbohydrate intake to around 50 grams a day while greatly raising the intake of protein and some healthy fats. The CSIRO is similar to Ketogenic diets in nature but allows for a little more wiggle room in your carb intake, which can make it more accessible and somewhat more feasible to do (Brinkworth & Taylor, 2017).

Macronutrient breakdown: 50% protein, 30-35% fat, 15-25% carbohydrates; 2000kcal per day; 50-150g carbohydrates per day.

Very Low Carb Diets (or Ketogenic Diets)
Ketogenic, or very low carb diets, are a more drastic version of a low carb diet used in the past for therapy of disease and extreme weight loss (Wilder, 1921; Paoli et al., 2013). Some research has shown that very low carb diets aid in effective weight loss and treatment of various diseases, but due to their drastic nature, one may want to consult with a medical professional or nutritionist before beginning a ketogenic diet.

Ketogenic diets revolve around a vast reduction in carb intake, generally less than 50 grams a day. This type of diet is very low carb and very high fat. Very low carb diet’s have been around since the 1920s, originally as a method to help treat epilepsy or diabetes (Kessler et al., 2011) but were popularized in the 1960s based on the work of Cahill and colleagues where researchers showed the metabolic effects and benefits of a ketogenic diet through ketosis (Owen et al., 1967).

Macronutrient breakdown: 55% fat, 35% protein, 5% carbohydrates; 2000kcal per day; 20 to 50g of carbohydrates per day.

Video: How to Start a Low Carb Diet

An example of a very low carb, or ketogenic diet, is the popular Atkins diet. The Atkins diet was all the rave in the 80s and 90s, proving to be one of the most widespread and followed diet plans ever. Everyone from fitness enthusiasts to my grandparents were talking about it. Dr. Atkins' Diet Revolution was self-described not only as a diet but as a “lifetime nutritional philosophy” (Atkins, 2002). Akin to most Ketogenic diets, Atkins very strictly limits carb intake, suggesting individuals consume less than 20 grams a day mainly in the form of greens and non-starchy vegetables while greatly increasing the intake of healthy proteins and fats. Although the diet is not as popular as it once was, the Atkins diet is still well known today because of its name and scientific efficacy as a quick weight loss method.

Protein and Fat in Low Carb Diets

Low carb diets revolve around increasing your intake of protein and fat in order to maintain your body's caloric needs in place of the decreased carbohydrates. Your body generally uses carbohydrates as a primary energy source so what does it use once they are gone? Through the process of ketosis, your body can begin to turn ingested and existing fats and proteins into the energy it needs (Owen et al., 1967). The almost unlimited quantity of protein and fats one can intake in a plan like Keto or Atkins serves to promote weight loss, provide an abundance of energy, and satiate the hunger that may come with a decrease in carbs (Astrup et al., 2004).

Low Carb Diet Foods

That is a lot of information when what likely matters most to you when starting a diet is figuring out what you can actually eat. Low carb diets are interesting in that a lot of the foods you must cut out in other diet types are the mainstays. Here is a quick breakdown of the do eats and the don’t eats when on a low carb diet:

Do Eat:

Meats
Fish
Eggs
Low Starch Vegetables
Salad Greens
Low Sugar Fruits
Nuts and seeds
High-fat dairy (lots of cheese and high-fat butter)
Healthy oils
Small amounts of non-gluten grains and tubers

For a more in-depth view on what foods you can eat on a low carb diet, check out this great video.

Video: Zero Carb Food List that Keeps Keto and Ketosis Simple

Don’t Eat:

Sugary and fried foods
Wheat products
Seed oils
Foods high in trans fats
Highly processed foods
High sugar fruits
Starchy vegetables
Baked goods

When on a low carb diet, it is important to fill up during mealtimes so that you limit snacking throughout the day. During meals, load up on vegetables and meats. Large quantities of these items can make it easier to overcome the temptation of foods like bread, sweets, and snacks.
Beverages can also serve to be your best friend when on a low carb diet. Drinking large quantities of zero-carb drinks like water, unsweetened tea, and black coffee can fill you up and leave you more satiated for longer periods of time, making the journey easier for you.

Low Carb Diets for Vegetarians

With a focus on proteins and fats, you may be wondering how someone who is vegetarian can follow a low carb diet. Fortunately, there are many high-protein foods that can substitute for meats when following a low carb diet such as:

High protein alternatives like chickpeas, nuts, beans, and seeds
Tempeh or Tofu
Green vegetables, low sugar fruits
Dairy products that are high in protein

A day of meals for a vegetarian practicing a low carb diet may look something like this:

Breakfast: An omelet with spinach, broccoli, and cheese with yogurt and fruit on the side
Lunch: A salad with chickpeas, salad greens, zucchini, cucumbers, and red onions
Dinner: Grilled tofu with a side salad and roasted asparagus

Although a vegetarian would certainly be more limited on a low carb diet, it is certainly feasible and can still be delicious with the right items on hand.

Low Carb Diets and Weight Loss

For a lot of people, the most enticing thing about a low carb diet may be the possible weight loss involved. Fortunately for them, there is a plethora of research out there that shows low carb diets as a quick and effective method of weight loss. Through meta analyses, Chawla et al. (2020) found that low carb diets have proven effective at improving weight loss in the short term while also aiding in improving cholesterol and lipid profiles.

Sondike et al. (2001) showed that low carb diets can be very effective in the short term as a weight loss method. This weight loss effect was very strong in overweight adolescent populations and can assist in improving cholesterol levels and decrease diabetes risk. Consistent with these results, Stern et al. (2004) found that a low carb diet was more effective in achieving weight loss when compared to a more traditional diet of simply reducing caloric intake.

As a weight loss mechanism, a low carb diet is effective, especially in the short-term and in overweight populations.

Low Carb Diets and Diabetes

As of 2018, it was estimated that 425 million people worldwide suffer from diabetes and by 2049 this number could almost double (Lonnidis, 2018). Proper nutrition and exercise are absolutely essential to early intervention in children and adolescents and even aid treatment of type 1 & 2 diabetes. Low carb diets have proven to be a very effective method for treating type 2 diabetes by improving overall glycemic control in individuals (Barber et al., 2021). Diabetic patients saw overall better health, an increase in weight loss, and overall better well-being when committing to a low carb diet (Bolla et al., 2019).

However, there is no present evidence that a low carb diet can be used to treat or prevent the development of type 1 diabetes due to the risk of “diabetic ketoacidosis.” Diabetic ketoacidosis occurs when your body produces too many ketones, which serve as one of the primary weight loss mechanisms in low carb diets, especially ketogenic ones (Bolla et al., 2019; Kitabchi & Wall, 1995). Diabetes is a very serious condition and is increasing in prevalence across the globe. So, it is best to discuss your actions with a doctor when considering prevention and treatment options.

Low Carb Diet Side Effects

As with most things, a low carb diet doesn’t come without its side effects and potential risks (Oh et al., 2019). Sudden small reductions in carb intake without proper guidance can lead to side effects such as:

Headaches
Muscle cramps, pain, and fatigue
Gastrointestinal issues

Severe carb restriction, like that seen in very low carb diets (or Ketogenic Diets), can lead to the side effects listed above in addition to more severe side effects like:

Severe fatigue
Hair thinning
Weak nails
Overall weakness of the body
Fainting
Halitosis (Oh et al., 2019)

Although not as prevalent as the aforementioned potential side effects, some health experts state that the increase in fat and protein intake that accompanies low carb diets can lead to an increase in the risk of heart disease (Nordman et al., 2006; Lu et al., 2016). With all of this in mind, it is important to consult a doctor or nutritionist to assist and start you on your diet journey.

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Articles Related to Low Carb Diets

Want to learn more? Here are some related articles that might be helpful.

Books Related to Low Carb Diets

To keep learning, here are some books to explore:

Final Thoughts on Low Carb Diets

Low carb diets have many benefits including weight loss, more energy, better metabolism, and overall better mental wellbeing. In an ideal world we could all eat whatever we want, whenever we want, but in order to maintain good physical and mental well-being, watching what we eat is essential. I can tell you from my own personal experience that a low carb diet proved to be a feasible and effective method of losing weight and feeling healthier overall. Whatever your own personal end goal is with a low carb diet or with better well-being in general, there is always hope in achieving it. I hope you can use the information above as a reference as you start your low carb diet journey. And remember, it may be best to consult your doctor or a nutritionist before you make any drastic changes to your diet.

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References

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