In This ArticleView AllIn This ArticleDoes It Work?Reasons to StartLow-Carb BasicsPlanning TipsHow to Count CarbsAvoid Going Too Low

In This ArticleView All

View All

In This Article

Does It Work?

Reasons to Start

Low-Carb Basics

Planning Tips

How to Count Carbs

Avoid Going Too Low

Maybe you have a neighbor who went on alow-carb diet planand lost a lot of weight. Or you heard about a celeb who did it for a role or to lose post-pregnancy weight. Whatever your motivation, some believe a low-carb diet is the magic solution for weight loss. If you’re curious about if a low-carb diet can work for you and you want to start one, you’re in the right place.

But does it really work? Yes, but research is mixed when comparing low-carb to low-fat diets.

Does a Low-Carb Diet Work?

According to a 2020 review in the journalBMJ, both low-carb and low-fat diets had similar results at six months regarding weight loss and reduction in blood pressure. And low-carb diets had less of an effect on lowering LDL (“bad”) cholesterol than low-fat diets did. Low-carb diets did seem to raise HDL (“good”) cholesterol, though, whereas low-fat diets did not. A 2022 meta-analysis inFrontiers in Nutritionalso found similar results for both low-carb and low-fat diets regarding lowering risk factors for heart disease.

But a 2024 review article inFrontiers in Nutritionfound evidence suggesting that lower-carbohydrate dietary patterns of less than 130 g per day of carbohydrate seem to result in more favorable effects on average weight loss and risk factors for cardiovascular disease when compared with low-fat dietary patterns.

And a 2024 systematic review and meta-analysis inDiabetes, Metabolic Syndrome and Obesityfound that a low-carb diet was more effective than a low-fat diet at improving weight loss, HDL cholesterol and triglycerides.

Some low-fat diets are also low in healthy fats, which may be a reason the ones included in the review articles fell short in improving markers for heart disease. Regardless of what type of eating pattern you choose, including enough heart-healthy fats—like what you find in theMediterranean diet—is imperative.

19 Low-Carb Mediterranean Diet Dinners in 30 Minutes or Less

Reasons to Start a Low-Carb Diet

Weight loss is the prime reason people go on low-carb diets, saysCassie Bjork, RD, owner of Redefined Weight Loss. “Then there’s the added benefit of reduced sugar cravings. Since carbs turn to sugar in the body, eating fewer carbs can reduce sugar cravings and helps with weight loss.”

But simplycutting carbsdoes not guarantee you’ll lose weight. Balanced meals are important to ensure you’re getting the nutrients your body needs to stay healthy and feel satisfied.

30 Healthy Low-Carb Foods to Eat

The key is to start a low-carb diet responsibly. That doesn’t mean noshing on all the cold cuts, steaks and cheese your heart desires. Nor does it mean that carbs become the enemy. You can—and should—still eat them.

Depending on the program, how many carbs you’re advised to eat in a day varies widely. AtEatingWell, we recommend that on a low-carb diet, you get about 40 percent of your calories from carbs—that’s at least 120 grams of carbs total per day. That amount helps you maintain a balanced diet and get all your nutrients in. It’s also more doable than following super-low-carb diets. Their stringency can make them too difficult (and not fun) to follow. What you eat should bring you joy.

With that said, if you’re on alow-carb diet to help manage your diabetes, then working with your healthcare practitioner, registered dietitian or diabetes educator is your best option. They’ll recommend how many carbs you should be eating in a day and give you guidelines on how to count them.

It’s important to know which foods have carbs, then build your plate based on this knowledge.

Grains, like bread and rice, are a top source of carbs, along with starchy veggies, like potatoes and corn, and legumes like kidney beans. Fruits and milk are also big sources of carbs. Nonstarchy veggies like leafy greens, broccoli and bell peppers have some carbohydrates, but typically aren’t big sources for most people. Protein (chicken, fish, seafood, beef, eggs) and fats (butter, oil) do not contain carbs.

Keep whole grains, dairy—likeplain yogurtand milk—fruit and veggies in your diet. “Whole grains, fruit and vegetables provide fiber, which can keep you satiated and may help lower cholesterol,” says Gorin.

Instead of cutting out all carbs, Gorin recommends reducing the types of carbs that aren’t healthy, such as added sugar andrefined carbs—things like cookies, soda and sugary cereals. Rather than sweetening your oatmeal with maple syrup,use fruit. A dollop of almond or peanut butter on a sweet potato with dinner can replace brown sugar.

One mistake is forgetting to add healthy fats to your meals. “A lot of people think that low carb means eating steaks all day long, but an often overlooked component is getting plenty of healthy fats,” says Bjork. “Healthy fat keeps you full and will take the place of some of the carbs you used to be eating.”

Not including enough healthy fat is one of the main reasons people get hungry and don’t stick to a low-carb diet—the other reason is lack of fiber, which also contributes to satiety. Examples of healthy fats include avocado, nuts and seeds and olive oil.

How to Put a Low-Carb Diet Together

Make sure to space out your carbohydrates throughout the day, says Gorin. Carbs provide glucose, which is the fuel your brain runs on, so this will help you feel on top of your game and prevent that brain fog feeling.

When building your plate, Gorin recommends a meal with four components: protein (like chicken and salmon), healthy fat, a fruit ornonstarchy vegetableand a whole grain or starchy vegetable. If you’re limiting carbs, you might have a half-cup of brown rice, rather than a whole cup, or a small sweet potato, instead of a large one.

If you’re aiming for a certain number of carbs per day, here are some general guidelines forestimating the number of carbs in certain foodgroups.

A food diary app (like MyFitnessPal or Lose It!) can also help you keep track of your daily carb intake. It may feel annoying to keep track of carbs at first, but with practice, you’ll quickly get an idea of how you like to divvy them up in your meals—and soon it’ll become second nature and you won’t have to count anymore.

While a low-carb diet might help with weight loss in the long run, you don’t want to go too low. Make sure to still consume carbs from healthy sources, likefruits, vegetablesand whole grains.

7 Sneaky Signs You’re Not Eating Enough Carbs

The Bottom Line

A low-carb diet is a good choice for some people. Going too low with your carbohydrate intake, however, can leave you feeling lethargic, brain-foggy and unsatisfied.You may also become constipateddue to a lack of fiber. Before diving into a low-carb diet, do your research—learn what high-carb foods to replace with lower-carb options, and how you can eat to reach your goals while still feeling satisfied and enjoying eating.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!