Beginners’ Guide To Low-Carb Diet

What’s a low-carb diet?

Food with high carbohydrates is primarily sugary foods, pasta and bread. A low-carb diet is a diet where you consume mostly foods that contain low carbohydrates. These foods are including protein, natural fats and vegetables.

There are many different types of low-carb diets, and studies show that they are beneficial to health; it can cause weight loss and improve health such as diabetes type 2 sufferers.

From the picture above the foods which you should consume daily are:

  • Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Foods that you should avoid in a low-carb diet:

  • Sugar, High-fructose corn syrup (HFCS), wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

The low-carb is a high-fat diet also known as low-carb high-fat diet (LCHF) or a keto diet. A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people, have experienced already.

The net carbs of fruits:

The numbers next to the food’s name are the percentages of digestible carbohydrates

For example, 100 grams of Raspberries contain 5 grams of carbs. 100 grams of rockmelon contain 7 grams of carbs.

Raspberries, blackberries and strawberries can be eaten in small amounts on a keto low-carb diet.

On another hand, you can have pretty much all you want if you’re on a more moderate low-carb diet.

Blueberries contain a bit more carbs, so don’t overdo them – on a keto diet eat them only occasionally, in small amounts.

The net carbs of Nuts:


Everyone is different. A low-carb diet from one person can be the high-carb diet to another person. A person that lives a sedentary life demands different levels of energy from a proactive person. A person that has a health condition such as type 2 diabetes demands lower carbs to lower the glucose level.

  • Ketogenic low carb < 20 grams carbs per day
    • This is a ketogenic diet where the protein consumption is low or moderate.
  • Moderate low carb 20-50 grams per day
  • Liberal low carb 50-100 grams per day

Who should NOT do a strict low-carb diet?

Most people can safely start any kind of low-carb diet right away.

If you are in the following three situations then you might need extra preparation or adaptation:

  1. Are you on medication for diabetes, e.g. insulin?
  2. Are you on medication for high blood pressure?
  3. Are you breastfeeding?

If you’re not in any of these groups, you can start anytime.