A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread.

Studies show that low-carb diets can result in weight loss.

When you avoid sugar and starches, your blood sugar tends to stabilize, and the levels of the fat-storing hormone insulin drop.

Eat: Meat, fish, eggs, vegetables growing above ground and natural fats

Avoid: Sugar and starchy foods

What to eat on a low-carb diet

Foods to eat

• Meat: Any type: Beef, pork, lamb, game, poultry, etc.
  ³

  Feel free to eat the fat on the meat as well as the skin on the chicken.

  ⁴

  If you can afford it, you may want to consider organic or grass-fed meats, although whether this has any significant health benefit is controversial, and scientific findings are still preliminary.

  ⁵
• Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines or herring are great, and might even have health benefits due to high amounts of omega-3 fatty acids.
  ⁶

  Avoid breading.

• Eggs: All kinds: Boiled, fried, scrambled, omelets, etc. You may want to choose pasture raised eggs, if possible.
  ⁷
• Natural fats and high-fat sauces: Using butter and cream for cooking can make your low-carb foods taste better. Try a Béarnaise or Hollandaise sauce. If purchased pre-made, check the ingredients for starches and vegetable oils. Better yet, make it yourself. Coconut fat or olive oil are also good options.
  ⁸

• • Sugar: The worst choice, period.
    ¹⁸

    Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals – avoid them all. Although controversial based on scientific definitions, many find sugar to have addictive properties
    Starch:Flour, wheat products or other refined cereal grains, even if labelled “gluten free.”

    ²⁰

    This means bread, buns, pasta, crackers, porridge, muesli. Whole grains are included here too – on a low-carb diet they are just less bad.

    ²¹

    Also potatoes (sweet potatoes too), potato chips, French fries, corn products and popped corn, rice.

 

 

Health benefits of a low-carb diet

Lose weight

Most people start eating fewer carbs to lose weight.

Reverse type 2 diabetes

Low-carb diets can help reduce or even normalize blood sugar.