Low-Carb Diet For Beginners
A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta, and bread. Instead, you eat whole foods including natural proteins, fats, and vegetables. Studies show that low-carb diets result in weight loss and improved health markers.
These diets have been in common use for decades and are recommended by many doctors.
Best yet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious and filling diet.
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet. 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.
Studies now show that there’s no reason to fear natural fats.6 Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches and you can eat all the fat you need to feel satisfied.
When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop.8 This helps increases fat burning and makes you feel more satiated, thereby naturally reducing food intake and promoting weight loss.
Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.
The basics
Eat Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
Avoid Sugar and starchy foods (like bread, pasta, rice, beans, and potatoes).
Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. You don’t need low-fat products.
Below are examples of what you could eat, alternatively check out our 700+ low-carb recipes.
Most people can safely start a low-carb diet.13 But in these three situations you may need some preparation or adaptation:
Are you taking medication for diabetes, e.g. insulin?
Are you taking medication for high blood pressure?
Are you currently breastfeeding?
If you’re not in any of these groups and don’t have other severe chronic medical conditions, you’re good to go!
Day 1
Breakfast (201 calories, 14 g carbohydrates)
1 cup nonfat plain Greek yogurt
1/3 cup blackberries
1 Tbsp. chopped walnuts
A.M. Snack (70 calories, 18 g carbohydrates)
2 clementines
Lunch (360 calories, 30 g carbohydrates)
1 serving White Bean & Veggie Salad
P.M. Snack (32 calories, 7 g carbohydrates)
1/2 cup raspberries
Dinner (555 calories, 37 g carbohydrates)
1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables
Daily Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium
To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
A.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (51 calories, 10 g carbohydrates)
1 large bell pepper, sliced
Dinner (394 calories, 14 g carbohydrates)
1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Daily Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium
To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 serving West Coast Avocado Toast to dinner.
See More: High-Protein, Low-Carb Breakfasts to Help You Lose Weight
Day 3
Breakfast (288 calories, 22 g carbohydrates)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers
1 medium orange
A.M. Snack (35 calories, 9 g carbohydrates)
1 clementine
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Dinner (411 calories, 25 g carbohydrates)
1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce
2 cups steamed broccoli florets
Meal-Prep Tip: Prepare 2 servings Blueberry Almond Chia Pudding to have for breakfast on Days 4 & 5.
Daily Totals: 1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodium
To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.
Day 4
Low-Carb Diet For Beginners
Best yet, there’s usually no need to count calories or use special products. All you need to do is to eat whole foods that make for a complete, nutritious and filling diet.
What is low carb?
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet. 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.
Studies now show that there’s no reason to fear natural fats.6 Instead, on a low-carb diet fat is your friend. Simply minimize your intake of sugar and starches and you can eat all the fat you need to feel satisfied.
When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop.8 This helps increases fat burning and makes you feel more satiated, thereby naturally reducing food intake and promoting weight loss.
Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.
The basics
Eat Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
Avoid Sugar and starchy foods (like bread, pasta, rice, beans, and potatoes).
Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. You don’t need low-fat products.
Below are examples of what you could eat, alternatively check out our 700+ low-carb recipes.
Who should NOT do a strict low-carb diet?
Most people can safely start a low-carb diet.13 But in these three situations you may need some preparation or adaptation:
Are you taking medication for diabetes, e.g. insulin?
Are you taking medication for high blood pressure?
Are you currently breastfeeding?
If you’re not in any of these groups and don’t have other severe chronic medical conditions, you’re good to go!
What to eat on a low-carb diet
Day 1
Breakfast (201 calories, 14 g carbohydrates)
1 cup nonfat plain Greek yogurt
1/3 cup blackberries
1 Tbsp. chopped walnuts
A.M. Snack (70 calories, 18 g carbohydrates)
2 clementines
Lunch (360 calories, 30 g carbohydrates)
1 serving White Bean & Veggie Salad
P.M. Snack (32 calories, 7 g carbohydrates)
1/2 cup raspberries
Dinner (555 calories, 37 g carbohydrates)
1 serving Ginger-Tahini Oven-Baked Salmon & Vegetables
Daily Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 30 g fiber, 61 g fat, 1,123 mg sodium
To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 medium orange to lunch and 2 sliced whole-wheat toast with 3 Tbsp. natural peanut butter to P.M. snack.
Day 2
A.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (51 calories, 10 g carbohydrates)
1 large bell pepper, sliced
Dinner (394 calories, 14 g carbohydrates)
1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Daily Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 29 g fiber, 56 g fat, 1,419 mg sodium
To Make it 1,500 Calories: Add 1 whole-wheat English muffin with 1 tsp. butter to breakfast and 1/3 cup hummus to P.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 clementine to lunch and 1 serving West Coast Avocado Toast to dinner.
See More: High-Protein, Low-Carb Breakfasts to Help You Lose Weight
Day 3
Breakfast (288 calories, 22 g carbohydrates)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers
1 medium orange
A.M. Snack (35 calories, 9 g carbohydrates)
1 clementine
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Dinner (411 calories, 25 g carbohydrates)
1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce
2 cups steamed broccoli florets
Meal-Prep Tip: Prepare 2 servings Blueberry Almond Chia Pudding to have for breakfast on Days 4 & 5.
Daily Totals: 1,209 calories, 63 g protein, 138 g carbohydrates, 36 g fiber, 50 g fat, 1344 mg sodium
To Make it 1,500 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack and add 3/4 cup cooked quinoa to dinner.
Day 4
Breakfast (229 calories, 30 g carbohydrates)
1 serving Blueberry Almond Chia Pudding
A.M. Snack (35 calories, 9 g carbohydrates)
1 clementine
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (226 calories, 7 g carbohydrates)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers
Dinner (376 calories, 21 g carbohydrates)
1 serving Sheet-Pan Maple-Mustard Pork Chops & Carrots
Daily Totals: 1,210 calories, 57 g protein, 114 g carbohydrates, 30 g fiber, 62 g fat, 1,552 mg sodium
To Make it 1,500 Calories: Add 22 dried walnut halves to A.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1 1/2 servings Cauliflower Rice Pilaf to dinner.
Day 5
Breakfast (229 calories, 30 g carbohydrates)
1 serving Blueberry Almond Chia Pudding
A.M. Snack (66 calories, 4 g carbohydrates)
1/2 cup nonfat plain Greek yogurt
Lunch (344 calories, 47 g carbohydrates)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (77 calories, 3 g carbohydrates)
10 dry-roasted unsalted almonds
Dinner (490 calories, 27 g carbohydrates)
1 serving No-Noodle Eggplant Lasagna
1 serving Traditional Greek Salad
Meal-Prep Tip: Reserve 2 servings of the No-Noodle Eggplant Lasagna to have for lunch on Days 6 & 7.
Daily Totals: 1,206 calories, 61 g protein, 111 g carbohydrates, 32 g fiber, 61 g fat, 1,502 mg sodium
To Make it 1,500 Calories: Add 2 Tbsp. chopped walnuts to A.M. snack and increase to 1/3 cup almonds at P.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat bread with 1 Tbsp. natural peanut butter to breakfast and 1 sliced avocado to dinner.
Day 6
Breakfast (201 calories, 14 g carbohydrates)
1 cup nonfat plain Greek yogurt
1/3 cup blackberries
1 Tbsp. chopped walnuts
A.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Lunch (348 calories, 30 g carbohydrates)
1 serving No-Noodle Eggplant Lasagna
1/3 cup pomegranate seeds
P.M. Snack (116 calories, 31 g carbohydrates)
1 large apple
Dinner (428 calories, 17 g carbohydrates)
1 serving Thai Tofu & Vegetable Curry with Zucchini Noodles
Daily Totals: 1,224 calories, 67 g protein, 127 g carbohydrates, 29 g fiber, 57 g fat, 1,012 mg sodium
To Make it 1,500 Calories: Increase to 2 Tbsp. chopped walnuts at breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1 slice wheat toast with 1 Tbsp. natural peanut butter and 1 medium orange to breakfast and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Day 7
Breakfast (288 calories, 22 g carbohydrates)
- 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
- 1 medium orange
A.M. Snack (50 calories, 12 g carbohydrates)
- 2 medium carrots, sliced
Lunch (337 calories, 26 g carbohydrates)
- 1 serving No-Noodle Eggplant Lasagna
- 1 medium bell pepper, sliced
P.M. Snack (131 calories, 35 g carbohydrates)
- 1 large pear
Dinner (413 calories, 13 g carbohydrates)
- 1 serving Shrimp Cauliflower Fried Rice
- 2 cups mixed greens
- 1 serving Homemade Vinaigrette with Sesame & Ginger
Daily Totals: 1,219 calories, 73 g protein, 108 g carbohydrates, 29 g fiber, 57 g fat, 1,742 mg sodium
To Make it 1,500 Calories: Add 1/3 cup hummus to A.M. snack and add 1/4 cup guacamole to have with the bell peppers at lunch.
To Make it 2,000 Calories: Include all modifications for the 1,500 calorie day, plus add 1/4 cup dry-roasted unsalted almonds to P.M. snack and add 1 sliced avocado to dinner.
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