Want to know how to start a low carb diet successfully? There's a lot more to it than just choosing the right plan. In this beginner's guide, you'll get the basics needed to succeed.
Article Index
- Truth About Starting A Low-Carb Diet
- Pick A Low Carb Diet Plan That's Best For You
- Foods to Avoid On a Low Carb Diet Plan
- Start The Low-Carb Diet Slowly
- Zero Carb Diets
- What Is The Keto Flu?
- Yeast Die-Off On Low Carb Diet
- Should You Exercise On A Low-Carb Diet?
- Fiber On a Low Carb Diet
- Healthy Fats On Keto
- Keep A Food Journal & Use The Keto App
- Low-Carb Diet Foods
- Foods To Avoid On Keto
- Eating Grains On a Low Carb Diet
- Low Carb Diet Recipes
- Low Carb Diet Weight Loss
- 5 Secrets to Master Keto!
Truth About Starting A Low-Carb Diet
Note: Before starting any diet plan, you should consult with a physician or other medical professional to ensure it's a good fit for you.
Once you decide on an eating plan to reduce carbs, you need to know which low-carb foods to eat. Just keep in mind that a low sugar diet isn't meant to be a quick fix for weight loss; it's a lifestyle!
At first, cutting back on carbs might seem impossible. But it's actually not as hard as you might think.
Many move to one of the ketogenic diets because they've heard how easy is it is to lose weight cutting carbs. Some try it for other impressive benefits such as feeling more energetic, sleeping better, and improved brain function.
Before I get into how to start a low-carb diet, I'd like you to consider a few things:
- You won't melt pounds of body fat overnight. It may take several weeks or even months.
- Added benefits take time. You'll need to allow sufficient time to notice other improvements beyond weight loss.
- You might feel lousy, even flu-like, for a few days. In fact, even if you do follow these tips, there's no guarantee you won't have any carb-withdrawal symptoms.
Still want to go for it and move to a low carb lifestyle? OK, then let's dive right in.
Pick A Low Carb Diet Plan That's Best For You
The first step to following a low carb diet plan is picking the one you resonate most with. You're probably already familiar with at least a few of them. Here's a list of the most common ones:
- Keto (ketogenic)
- Atkins
- Paleo
- Low-Carb Mediterranean
- Standard Plan
Below is a brief rundown of each eating plan.
Keto
The ketogenic diet originally started as a way to control seizures. About 100 years ago, researchers discovered if you deprive the body of glucose from carbohydrates, the brain's electrical signals relax. And it turns out that when the body uses ketone bodies (ketones) for energy instead of glucose from carbs, you can burn body fat more efficiently.
When you're burning your own body fat by limiting carbs, your body is in a state of "ketosis." Ketosis is great because not only can burn body fat more efficiently, ketones will reduce your appetite.
But to get into ketosis takes discipline. Within the keto diet, there are a few different options. As a general rule though, keto allows for only 20-30 grams of net carbs per day or 50 grams of total carbs. (Net carbs is grams of carbs minus fiber and/or sugar alcohols.)
On a keto diet, about 70-75% of your calories comes from fat. About 20% from protein and only 5% from carbs.
Atkins
This low carb diet plan also allows for a high amount of natural fat. The main difference between Atkins and Keto is Atkins also allows for more protein. Like keto, you don't have to count calories on Atkins.
The Atkins diet became famous for its allowance of high-fat foods such as bacon and butter. There have been modifications to the Atkins diet over the years. It's now more reasonable, emphasizing low-starch vegetables.
Paleo
If you just want to eat foods hunted (wild meat) and gathered (berries, nuts, seeds, seasonal fruit) and not cultivated like grains, this is the diet for you. Paleo and Keto dieters typically avoid the same types of carbs: grains, most fruits, anything with added sugars, and most legumes. And there's no dairy (other than ghee) allowed either!
Keep in mind that the paleo diet does allow high starch items like bananas and maple syrup. Another thing is that traditional low carb sweeteners like erythritol aren't allowed on paleo. So many find it difficult to follow both a paleo and low carb diet plan.
Low-Carb Mediterranean
Don't want to give up your nightly glass of red wine? Like having some whole grains with your meal? Don't want to give up fruit? Then this diet might be your best bet.
Like the regular Mediterranean diet, this eating plan emphasizes whole grains (though much less of them), fish, monounsaturated fatty acids from olive oil, nuts and seeds. And unlike Paleo and Keto, legumes are not forbidden on a low-carb mediterranean diet.
Standard Low Carb Diet
If you're not sure which low carb diet plan is best, it might be good to start with a standard low carb diet. In comparison to a very strict low carb diet like keto, you probably won't lose as much weight (and as quickly) following a standard low carb diet.
A standard low carb diet allows for more total carbs per day: up to 100 grams. Some even allow up to 150 grams which is still lower than the average American diet.
Foods to Avoid On a Low Carb Diet Plan
Regardless of what low carb diet plan you choose, you should try to avoid as much as possible:
- Anything with white or wheat flour
- High-sugar fruits and fruit juice
- Anything with added sugars
- Rice and other grains
- Starches like potatoes
- Legumes (most beans are high in carbs, preventing ketosis)
When first getting started, you should also avoid too many keto desserts as well as low carb sweeteners. I find it easier to remove sugar without them. But if you need something sweet, use sweetened foods in moderation.
Start The Low-Carb Diet Slowly
The Atkins diet has 4 phases. The first phase is called "induction." The induction phase takes the diving in the deep end approach.
For the first two weeks, you eat no more than 20 grams of net carbs per day. Some leafy green veggies are allowed. The theory behind the induction phase is that it will really kick-start the body's fat-burning/weight-loss potential. By the way, an egg fast will do the same thing.
However, if you're used to eating lots of carbs, especially the kind that come from potatoes, pasta, bread and baked goods, the induction phase may be difficult at first.
But if you've already been modifying your diet by reducing processed and starchy carbs, the induction phase may be easy to follow.
Zero Carb Diets
There are people who take things to the extreme, diets included. Some people in fact eat a zero carb diet. If the induction phase of Atkins is diving in the deep end, going zero carb is diving into shark-infested waters. If after you've already adapted to being in ketosis, you want to experiment once in a blue moon with a zero carb diet, that's up to you.
But low carb doesn’t mean no carb. Vegetables and fruit contain carbohydrates. Avoiding these foods means you won't get the immune-boosting benefits of certain plant compounds and antioxidants.
What Is The Keto Flu?
The keto flu is what people use to describe how they feel when they first give up all the carbs they are used to eating.
The first few days may be rough. This is especially true if you're eating a high-carb diet right before you go low carb. When you deprive your body of carbs, your gut is going to signal to your brain that you need more carbs. ("Feed me, feed me!")
And more problematic, when you start burning ketone bodies (fatty acids) for fuel, your body goes into a state of shock. Switching the major fuel source from carbs to dietary fat can produce what's known as low carb or keto flu.
If you have a few days off from work and you can just hang around the house, having a mild case of keto flu can be tolerable. But if you have a stressful job and need to be on top of your game, the diving in the deep end approach will be more challenging.
There's also things you can do to make the flu-like symptoms less severe. Drinking keto bone broth helps and so does increasing electrolytes.
Yeast Die-Off On Low Carb Diet
Here's another problem with the induction phase approach. A high carb diet may lead to an overgrowth of yeast in your gut. Yeast feeds on sugar. Everybody has yeast in their gut. It’s when there’s too much yeast that it becomes a problem.
If you have excess Candida fungus (fungus is a yeast) and suddenly and drastically reduce your carb intake, those yeast aren’t going to be happy. In fact, some of the yeast colony in your gut will die when you go low carb. While this might sound like a good thing, the die-off releases toxins. And when those toxins are released, you’re going to feel lousy. It’s as if the yeast are starving and so are you.
Again, the choice is yours. If you want to experience weight loss faster, dive in the deep end. Limit your carb intake to roughly 20-25 net grams per day. Then, after 2 weeks, reassess.
If you're following a keto diet, you can buy ketone strips to see if you're staying in ketosis. Ketosis strips will come in handy when/if you start introducing higher carb foods you avoided the first couple weeks during the initial phase, such as fruit.
Should You Exercise On A Low-Carb Diet?
Your body is used to burning carbs for energy. If you suddenly switch fuels (your stored body fat) it’s like pouring diesel into a gasoline engine. Your car would be in shock. And so will your body for a few days or so until it gets used to burning ketones for fuel.
Ketosis is when your body is primarily burning fatty acids instead of carbs for energy and brain function. If you’re starting a low carb diet, one of the worst things you can do is exercise.
Sure, go for leisurely walks. However, it’s best to avoid strenuous exercise for the first couple weeks of your low carb diet. Doing high intensity cardio or weight training will be a shock to your body while you’re starting a low carb diet.
Furthermore, you probably won’t have the energy to power through a hardcore workout while you’re first getting used to a low carb diet.
Fiber On a Low Carb Diet
Ask 100 health experts if fiber is important and 99 will say yes. But not all doctors are convinced fiber is all that it's cracked up to be. Especially for alleviating digestive problems. One such doctor, Paul Mason, from Australia, advocates eating a low-carb, low-fiber diet. (You can watch a 20-minute presentation of Dr. Mason explaining why high fiber diets cause more harm than good for digestive upset.)
Fiber debate aside, even if you're following a very low carb diet, you should still consume dark leafy greens and cruciferous vegetables.
One cup of broccoli contains only about 5 grams of carbs. Having two or three cups of veggies a day plus a small portion of wild rice or quinoa may still keep you in ketosis.
As for fruit, don’t be scared of it. Keto friendly fruits like berries contain antioxidants and fiber. Just don't go overboard as they do contain natural fruit sugar.
In short, eat carbs that have been around for thousands of years. Veggies, fruits and wild grains all contain fiber. If you notice bloating or other digestive upset after eating cauliflower (a food Dr. Mason says is commonly problematic), eliminate it. Move on to the next veggie.
As for what should be the primary type of food in a low carb diet plan, let's move on....
Healthy Fats On Keto
Natural dietary fat should be the main source of your calories.
Wait, isn't eating fat bad for you?
No, it's quite the opposite.
Despite the abundance of information online, there are still far too many people who believe some healthy fats are bad for you. In particular, saturated fat. But keep in mind virtually all foods with fat contain some saturated fat. Even olive oil, one of the healthiest foods on the planet contains saturated fat.
Saturated fat is only bad for you if it becomes spoiled. Any fat that gets spoiled is bad for you, not just saturated fat. How does saturated fat go bad? Cooking meat for too long (blackened or charred meat) is one common example. Saturated fat, if it comes from an all-natural source (not from heavily-processed food) will not cause heart disease. Need proof? Check out this study.
In learning how to start a low carb diet, you might have to adjust your mindset about your relationship with fat. Eating fat will not make you fat. On the contrary, if you’re going low carb, you’ll quickly melt your own body fat.
Say you're following a keto diet with about 70 to 75 percent of your calories coming from fat. This means that three-quarters of your plate should consist of natural fat.
Keep A Food Journal & Use The Keto App
One of the best ways to start a low carb diet is by keeping a food journal. With apps these days, it’s very easy to do it. If you’re a data junky, many of the apps will even count calories and carbs for you to keep track. But do and try to enjoy each meal without obsessing about net carbs.
You can try an app like Carb Manager which is available on Google Play and iTunes. It was created for those on a ketogenic diet.
If you keep a food journal, you’ll eventually learn when you should eat, what you should eat and how much of each food you should eat. You’ll learn the ideal macronutrient (fat, protein, carbs) ratio of each meal.
After a few weeks, you’ll be able to prepare meals with the best percentage of fat, protein and carbs. For most people on a low carb diet, dietary fat will be the leading macronutrient. Second most is protein and third, of course, will be carbs.
The primary thing you need to learn when looking at how to start a low carb diet is what foods are allowed on the plan. At first, it can be confusing, so let's go over some basics.
Low-Carb Diet Foods
Now let's talk about what foods you should eat on the low-carb diet.
Eat Lots Of Fat
Some excellent sources of healthy fats include:
- Avocados
- Walnuts
- Wild salmon
- Sardines
- Organic or raw cheese
- High-fat dairy
But other wild or sustainably-raised fish are great too as are other nuts and seeds. It's okay to use lots of extra virgin olive, avocado oil, and coconut oil (use in moderation if you have high triglycerides).
Grass-Fed Beef & Proteins
If you can afford it in your budget, try grass-fed and grass-finished beef along with pasture-raised chicken.
Sweets With Keto-Friendly Flours
To satisfy the sweet tooth, baked desserts can be made with coconut flour or almond flour along with a sugar substitute.
Eat Your Veggies
Remember, veggies are great low carb diet foods as well. Try to eat seasonally. In fall and winter, pumpkin and squash will keep you satisfied on a low carb diet. If you don’t eat enough low carb vegetables, you won’t be getting enough minerals in your diet. You can’t burn fat effectively without adequate mineral intake.
Foods To Avoid On Keto
It's recommended to stay away from legumes (beans) and grains like quinoa and wild rice at first. The carb content of these foods can potentially knock you out of ketosis. However you might be able to have small amounts as long as you keep net carbs low enough to meet your goals.
Eating Grains On a Low Carb Diet
People often ask if quinoa is ok to eat on a low carb diet plan. Quinoa contains 17 grams of net carbs in one-half cup. If you’re trying to stay under 50 grams of carbs, which is considered moderate low carb, then you can have some quinoa.
It's a good idea though to get used to not having any grains at first. This way, you'll develop the willpower to avoid them. You'll also notice better fat-burning results. After a couple weeks or so, you can start to slowly reintroduce foods such as quinoa. If you notice that you're putting back on weight, then ditch quinoa again.
Low Carb Diet Recipes
When you think of recipes, you might think Italian. And when you think Italian, you think pasta. But there are tons of recipes that don’t sacrifice taste despite ditching most of the net carbs. Consider some of the noodle alternatives like shiratake and spiralized vegetables. There are also many low carb spaghetti squash recipes that can be enjoyed.
Even keto ramen noodle soup has a miracle pasta alternative. Or, you can learn how to make zoodles zucchini noodles work for recipes like this low carb chicken noodle soup.
Virtually any recipe normally with lots of carbs can be substituted for one of the many low carb recipes here at Low Carb Yum. Learning how to start a low carb diet requires becoming familiar with alternatives to high-starch and high-sugar carbs. Be patient, you'll quickly learn low carb versions.
And if you need some help getting started, be sure to check out the keto friendly diabetic meal plan.
Low Carb Diet Weight Loss
If you want to know how to get started on low carb and lose lots of weight, heed this warning. First, you’ll likely be ecstatic. You’ll probably lose lots of weight in the beginning. However, once your body adjusts to burning ketones for fuel, your weight loss will taper off.
How to start a low carb diet ultimately depends on your goals and your personality. If you're a type-A personality, perhaps you'll thrive by paying attention to metrics such as total daily net carbs. However, if your goal is general health, ditching bread, pasta, beer, all foods with added sugar is smart for everybody.
Need some help choosing low carb recipes? You can't go wrong with any of the ones in these collections:
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Free Email Series Revealing My Top Tips for Keto Diet Success.
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Lar
Just starting low carb. What are your thoughts on store bought low carb breads ? Are they really low carb? Eat in moderation? Thank you for any information you provide.
Lisa MarcAurele
If you aren't gluten-free, store bought low-carb bread is okay consumed in moderation. Just know that the ingredients can have an impact if your goal is weight loss.
Karleen
I've tried keto so many times and bought several books but I've never been successful. I do have an app but I find it hard to get all the macros in the right proportions every day so I just started worrying about staying under 20 carbs per day and focusing less on the calories intake but also trying to get all the fat in. Its exhausting and you need so much focus. I've tried to follow free meal plans but they are involved and can be expensive. I do love to cook and eat so I don't want to eat the same things constantly. Any tips would be helpful!
Lisa MarcAurele
I've been successful just making simple meat and vegetables dishes for dinner and salads for lunch. For breakfast, I'll have a keto bar or some eggs and sausage or bacon. Throughout the day, I like to make sure I'm eating nutritional vegetables.
Judy Kinder
I've been on the induction phase for more than a month. I've only managed to lose 8.2 pounds. In previous low carb dieting I would lose rapidly. This time I lose .4 & next day gain back .2 all the while recording everything I eat & staying at 18-20 carbs/daily. I actually have a hard time eating enough! When I find I'm seriously short like last night I was at 14 carbs & 950 calories so I drank an additional shake & ate an Atkins Bar to try to get close to what I needed - no weight loss! I have difficulty with my Fat VS protein. I always seem a little to high on protein & not sure how to correct that. I'm ready to quite & try something else as I've wasted a month already! Might mention I'm on 600mg/day of gabapentin - could this be the problem? I desparately need help figuring this out.
Lisa MarcAurele
Medications can effect weight loss. However, losing 8.2 pounds in a month is great. Most experts set goals at 2 pounds per week so you've done amazing. I find weighing daily can be discouraging as weight can fluctuate back and forth from day to day. It's better to weigh weekly and go by measurements too. Sometimes, the loss isn't always reflected on the scale. If you'd like to try another approach, I've been experimenting with low-carb combined with WW SmartPoints. You'll find the SmartPoint numbers on all my recipes. I'm averaging about 30-33 points a day. Low-carb vegetables and fruits have zero points so I've been adding more of those into my diet and cutting back on high point keto foods that are heavy in fat. Feel free to email me if you'd like more information on what I'm doing. I've lost 4 pounds in the first week. It's a low-carb plan, not keto.
Deanna
Hi Lisa, is it possible to provide me with your combo plan... Low Carb in conjunction with WW Smartpoints.
Much appreciated.
Lisa MarcAurele
The only plan I follow is to keep points at about 30 a day when doing both.
Elizabeth Potts
Thsank you. Im a new diabetic type 2. Worried scared ect as expected i would imagine. Im a carb lover so changes needed and now. Thank you. Im learning
Shirley
I have been doing keto diet for about 3 months. I have lost 23 lbs, got through Thanksgiving and Christmas without any problems. I am a diabetic on a insulin pump and my blood sugar is doin terrific. I have been able to reduce my basil rates at each time that is set in my pump for it to change. I am so happy ! I have 2 more lbs to go before I hit my goal. These last lbs seem to be coming off slower but I plan to continue this plan the rest of my life. Thank you for all the help you give!
Khadija
Can I eat calorie counter tortillas from Walmart on keto diet?What is a better alternative?
Lisa MarcAurele
I haven't heard or seen those, but I typically don't recommend most of the "net carb" products.
Rachel
Do you have an app recommendation (ios) to monitor the carbs, meals, weight, etc..?
Since you mentioned, 20g of carbs per day... I'm not sure how would I know if I already reached that. Thank you! You have a great content! <3
Lisa MarcAurele
Hi Rachel! A lot of people like Carb Manager, but I've been using an app called "KetoDiet" because it's very simple and basic.
Rachel
Thank you. Will check that out. 🙂
Anna Salinas
Thank you for the info! That’s great information! Trying to do keto! Learning so much! I’m really trying hard! I’ve lost only 5 lbs but I’m thankful for that! At least I’m not gaining and I can continue trying to learn and lose!
Lisa MarcAurele
Hang in there. My biggest challenges on keto are watching portion sizes and optimizing daily macros. That's why when I'm in a weight loss phase, I'll weigh and or measure all my food and keep track of everything I eat in a keto diet app.
Fran Wolff
I like the keto, but I do not eat bacon or other pork products. It seems to be working, 40 lbs since may, but what can I do to add some zip to it without too many desserts. So far I'f stayed away from desserts as I never ate many, even though I didn't do keto. But I miss chocolate. Any advice?
Lisa MarcAurele
I like to whip up a quick keto mug brownie when I have a chocolate craving.
Sybille Seidel
Love mug cakes am a fan of anything lemon
Carmen
I’m new this and it’s VERY STRESSFUL to stay on Keto. I can go for 2-3days straight staying on 20g carbs but after that I fall off the wagon. Is there a weekly meal plan I can follow? Please help!
Lisa MarcAurele
There are a lot of meal plans available. Egg fasting is one of the easiest plans to follow, but the food choices are very limited. I have a 3 day menu plan using some recipes and it can easily be used for a week or more as you'll have plenty of leftovers.
Susan Hammond
Can you give me a simple day diary on Keto.
Lisa MarcAurele
You can see some of my simple keto egg fast days on my egg salad post.
Jenny
I'm new to low carb in fact trying to do the keto diet. Finding it a little tricky as most receipes use meat and I don't eat any meats. I do eat some fish and I have bought meat alternative/substitute but I'm then not sure how they fit in with the carbs??
Any suggestions
Lisa MarcAurele
Some meat substitutes have starch added so you'll need to watch for that. Fish and eggs are good options if you don't red meat or poultry.
Barbara young
Very useful information to get me started thank you lisa
Maxime Zahra
This is the best quick-start keto guide I've found. Thank you Lisa!
Brenda
Hello
I am diabetic. I have to control my glycocity in the blood. although I take care of what I still have high glococity. With these recipes that I show I will have a clearer idea of what I can prepare and expand my menu. Thank you
Erica Bader
How do you shift to start losing weight again when you still have a lot to lose once your body adjusts to burning ketones for fuel?
Lisa MarcAurele
Some people find changing things up works for them. If you haven't been keeping track of macros, you may want to try. Others use intermittent fasting, egg fasting, or a fat fast to break through a weight loss stall. And some have even found a carb up meal helps. It really depends on what your body responds to.
Annie
Thanks for sharing wonderful keto diet recipes
I now starting eat a lower carb, moderate protein and moderate fat diet.
Debbie Baker
I need to stick with a low carb diet because I recently was diagnosed with diabetes 2 have tried sticking with 45 carbs. Or less per meal. It's hounds like the keto plan is the one I'll go with. Thanks for your help.
Lisa Horency
I have been experimenting with low carb, but need more recipe ideas.
Jeannie
Thanks so much for your help
Celeste Ruzak
Excellent read. I learned a lot.
Esther
Thanks cuz I need to find some healthy desserts.
Kimberly Schroeder
Thank you, I feel more informed and ready to go.
Anne-Marie De Wet
Thank you for the info. Now I am more educated about the lifestyle!
Grammie B
F Y I, I am disabled, very ill and am in and out of the hospital, a lot. have heart trouble, Rheumatoid Arthritis and several other auto-immune diseases plus can't walk more than a few steps at this point. Had 3 big blood clots come up my leg through my heart and damaged my lungs . also am having trouble swallowing so I can't keep up with your wonderful recipes. but when I can I enjoy finding some of your recipes for my friends and caregivers. you're doing a wonderful job and your info is top notch. I wish I had learned it 50 years ago. thank you for letting me comment.
Grammie B
Lisa MarcAurele
Thanks Grammie B! Certainly not a problem. 🙂
Alma Byers
I have just been told, by my doctor, that she feels a low carb diet would be very beneficial for me. Your article has helped to understand better. Thank you.
Lisa MarcAurele
Wishing you much success on low carb. Let me know if you need any more help getting started.
Bonnie
Thank you for the article the information was very helpful. I have been following keto for about 3 weeks now and have been losing some weight. A medication I have been taking has messed with my metabolism and I began putting on quite a bit of weight. I am hoping to lose this weight and hopefully kick start my metabolism again. My biggest problem with meal plans and recipes they seem to be geared to families or couples. I spend a lot of time cutting them down. Looking forward to making this a life change
Lisa MarcAurele
There's a slider on all the recipes if you hover over the number of servings. That lets you adjust the ingredient amounts to the number you'd like.
Marta Bane
Looking for recipes. Having a hard time being creative and staying encouraged while waiting for results.
Lisa MarcAurele
There are a lot of low carb recipes at Low Carb Yum!
Marta B
I’m new to Keto. I have a couple friends who have been extremely successful on it so I thought I’d give t a try. I’m on day 13. So far I’ve lost 5 OUNCES. Not melting fat as I had hoped. I’m bloated, constipated, constant aches and pains and sliding down the dark hole to depression. I’ve been gluten free for 8 years (before it was popular), I cant eat dairy or seafood of any kind. I feel like I’m living on grilled chicken and spinach salad. I am hoping for encouragement, support and recipe suggestions. So far Keto is the most miserable diet I’ve tried.
Lisa MarcAurele
If you are living off grilled chicken and spinach salad, you aren't eating enough fat. Are you tracking your macros? Have you calculated the optimized daily macros for you using a keto calculator? If things aren't working, you need to track everything you eat to make sure you stay within the calories, protein, carb, and fat targets.
Vickie
Looking for great recipes. Started low carbs a week a go tomorrow. Thanks for your help. Interested in the gluten free dairy free meals
Lisa MarcAurele
I've been sticking to mainly gluten-free and dairy-free. All the recipes are gluten-free so just go to this page for all the dairy-free recipes: https://lowcarbyum.com/category/special-diet/dairy-free/
Cynthia Pine
Do you have an opinion on using mcp oil or exogenous ketones with the keto diet? I am having trouble finding information about this question. Thank you for your time.
Lisa MarcAurele
MCT oil is great for upping fat when needed. You can put it in coffee or tea to fill you up without any added carbs. I've started trying exogenous ketones and although I was very skeptical at first, I find the BHB salts I'm using are helping with weight loss.
Carolyn L. Smith
I read your helpful article and will probably read it again. Not sure what type of dieting I am on but I can leave breads off easily. I love pasta. I bought your recipe book recently. I have a friend that understands low carbs so I can let her be a close mentor about carbs. She is a diabetic. I have lost weight, but inches better than pounds. I would like to weigh about 30 to 40 pounds less. I don't eat a lot at all. I should be eating often because of my metabolism. What could I eat often for my metabolism? What would be good to munch on? I eat almonds and cashews mixed. I know, leave the cashews off and eat walnuts. LOL
Lisa MarcAurele
When I'm on strict keto to lose weight, I find a tablespoon of fat (usually blended into tea or coffee) gets me by much better than any snack food.
Theresa Morcone
I have been on a ketogenic diet for 7 months now. I have lost 110 LBS , I am off of all my meds and have never felt better. LOVE KETO!!
Lisa MarcAurele
Wow! That's amazing. Congrats on such a significant weight loss!
Karen
I tried the keto diet and my cholesterol went through the roof. I am already on cholesterol meds, but my cholesterol numbers almost doubled after going on keto. I think I'll just stick with the low carb recipes.
Angi Gianopulos
before spend the $, I need to know a few things. Why don't your recipes tell how many servings there are in the recipe. They tell how many carbs, calories there are per serving, but not how many servings there are. Also, I am a type 1 diabetic. Can that be a factor here?
Lisa MarcAurele
All the recipes have the number of servings at the top of the recipe card.
Gale Desjardin
Very helpful information on low carb diets.
nancy lowe
hi Lisa I saw a competition video of your cinnamon buns on High Falutin and your buns look great. I am trying to loose weight and am trying to figure out if I want to go low carb or keto I have started the keto but trying to keep up with the macros on there app. is making me crazy. I am the kind of person that needs structure if you give me a diet I will follow it to a T. can you help me out
Lisa MarcAurele
I've tried both and for weight loss, using an app seems to help me stay on track regardless of the diet. However, it is a pain to enter every food item and I don't follow strict keto, but I do like to keep an eye on my carbs and calories with an app.
Bonnie M. Black
Dr. Has suggested low carb but just not sure where to start. Need to lose between 30 -40 lbss.I love your Web site and would appreciate any help from any one. BB
Lisa MarcAurele
You can jump right in or start gradually. The important thing is to stay away from high carb foods.
Bonnie
Thank you! Should I track net carbs? Some people seem to and some don't.
Lisa MarcAurele
Honestly, I think it's best to track total carbs. But it also depends on what your daily limit is. For total carbs, I'd go higher than net. For net, I'd stick with like 20-30g a day.
Raych
Hi! Thank you for sharing this very informative post. I appreciate that you took the time to explain not just the different types of low-carb diets but how one can start doing it, too. However, I think you missed to elaborate more on the best low-carb vegetables, which is very important, especially for those who are looking to start a low-carb diet. More power to you! 🙂
Lisa MarcAurele
Swiss chard is a good one, but it's often hard to find (at least in my area).
Leslie George
Hi Lisa, First I want to thank you for all your help and the recipes you developed. About Ketosis, I have read about meters and strips but the meters are a tad pricey and I don't like sticking myself, and the strips are iffy. I have read that there is a breath meter that although is not as precise as a blood meter it is pretty darn close. Have you researched this and what is your take on it. I am trying to get all my info to make a well informed decision. Thank you for taking the time to answer 🙂
Lisa MarcAurele
There used to be a breathalyzer that worked well for testing ketones, but as far as I know, that particular one isn't sold anymore. I have tested a couple "keto" breathalyzers and they didn't work well for me. The blood meter is a lot more accurate.
Boyd
How do I know when I’m in The fat burning mode
I know losing weight is one but what happens if I eat too much carbs how can I tell
Lisa MarcAurele
You can use a keto blood meter which is the most accurate way to measure. But, there's usually good signs like losing inches and weight along with passing ketones in your breath which may give a funny taste in your mouth.
Lori S-A
Terrific info! I am interested in the program of (Atkins I think) meal plans. Where do I get this? This would greatly assist me with my LCHF diet Thanks.
Lisa MarcAurele
There are many sources to get Atkins style meal plans. My recipes are all Atkins friendly and you can make your own meal plans from them using Real Plans.
Nagendra
How many tips i need to follow?
Lisa
Stick with the ones that work for you.
Ruchika
Thanks for such an informative article as i too wanted to start this diet and now i think i can move ahead with this low carb diet easily.
Lisa
You're welcome!
Brenda
Thank you Lisa for all the delicious recipes and for being so supportive of others. God bless you
Lisa
Thank you for the kind words Brenda! 🙂
Debbie Blom
Hi. I've been eating lo carb (Atkins) for 15 yrs. Unfortunately, my body adapted to eating lo carb a while ago. I've even tried starting over which is where Keto comes in. I was successful on his fat fast to break a plateau, but it was 1000 calories and I found I was hungry all the time. Is there a caloric deficit involved when following Keto, and if so, how do I figure outthe right daily calorie amount for me? Thank you for all your helpful info.
Lisa
I like to start with a keto calculator and use a keto diet app to determine the best macros for me. However, often there are other things involved like food sensitivities that may not be so obvious. You can try keeping track of calories and see if you can find a good spot for you.
Adele
I am a type 2 diabetic with pcos and I feel that diabetics should be encouraged to look into keto alongside the diabetic diet to help replace some things so we are not missing out on some foods eg fried rice and pizza. I asked the dietitian about this and she said it's not something I need to comprehend as it doesnt apply to me as im not overweight.
Lisa
Keto is for more than just losing weight. There are many other benefits.
brenda Raymond
Thank you so much for this info I am just starting keto and was so confused of what to eat I believe that you just she'd some light on this
Feeling grateful
Lisa
You're welcome Brenda! Glad it was helpful.
Zandiswa
Thank you so much for this post. I'll continue doing the right thing as the post says. God bless you
Lisa
We wish you much success!
Kai Farkas
Hello Lisa,
thanks for all the helpful information.
I have a - perhaps quite stupid - question: How will I know if it's ketosis or only a little weight loss due to lower carb intake?
I have started keto last Saturday (11th August). I always took care on my carb intake, but a whole grain bun or some pasta was OK. Now I'm trying to stay strict under 20g carbs per day.
When starting I was about 67-68 kgs, now - after 6 days 65... Sounds like a good start... But I don't feel the described ketosis symptomes.
So I'm not sure if I'm on the right way.
Or should I not worry about it and continue like this?
I will not give up as I'm feeling fine, but to be sure to do everything right 🙂
Thanks for your support.
Lisa
I try not to worry so much about being in ketosis if the weight is coming off. I don't believe you need to be super strict keto to see good results.
Kati
Thanks Lisa!
I just don't want to lose muscles instead of fat 🙂
Lisa
You're unlikely to lose muscle.
Dagmar
You can buy test-sticks at a pharmacy
Connie
Thank you for the information I'm on vacation at this time, but will be studying the information you have supplied. Thank You.
Lisa
Hope you find it helpful Connie. Enjoy your vacation!
Judy
I’m so excited to find this site. So much information and education to support me.
Thank you soo very very much
Lisa
You're welcome Judy.
dianne lampman
I think this information re. Keto is super and I plan to follow all of the writers advice. Thank you now stay with me and help me with recipe ideas or food ideas for B.L. and Dinner. I do not want to always have a ton of work to do to prepare it. Also bombs and desserts would be super. I cannot have chocolate thats my only drawback. Thanks again Dianne
Lisa
Wishing you much success with keto!
Liz
Excellent post!
Lisa
Thanks!
nancy risk
What is your veggie that is green with white and purple in the middle in your picture?
Lisa
Those are a type of radish. They are often called watermelon radishes.
vonda livingston
I am also happy to find this website. I have been put on low carb diet because my sugar count keeps going up I am of the verge of #2 diabetic . Thanks for all your help.
Lisa
Low carbing is one of the best ways to fix that!
Debi
IThere are quite a few apps named Senza, which one does the calculating for you?
Lisa
It's an app by 527H
Jan Santarini
Im new to keto. What are the portions for each meal?
Lisa
It depends on the meal.
Betty
I've been on my own low carb diet in the past and lost 50 lbs. went off the diet anad gained back the weight and more. I am on high blood pressure meds. high cholesrol meds anxiety meds water meds. feel terrible every day. Inever exercise and belong to a gym. Im retired and have 5 grandchilren. I can hardly climb bleachers any more. What am I going to do? I started low carb today and read your info. all I want to do is go into the kitchen and get a bag of sour cream and onion chips out and go sit on couch. Help
Lisa
Finding a support network has been a great help for me. There are a lot of online groups like our Facebook group.
Darlene
Stock your cupboards with low-carb munchies like walnuts & almonds that you can eat instead of high-carb snacks like potato chips.
Nick
This happened because low carb increases insulin resistance -- when you go off the diet your insulin resistance is so high than a lot more of what you eat is stored as fat instead of being used as energy, that's why you gained the weight back very quick and some more. The only solution for getting off all your medicines and lose weight naturally and also completely eliminate insulin resistance is to switch to whole foods plant based lifestyle. No animals, no dairy, no oils. It will change your life forever.
Kris
Nick, that is a load of crap! You’ve got it all wrong! People who eat a high carb, high sugar/processed foods diet become insulin resistant. A keto diet reverses this and increases insulin sensitivity. Go away and stop trolling Lisa’s Web site. You clearly need to read the books Obesity Code by Dr. Jason Fung and Primal Blueprint and/or the Keto Reset Diet by Mark Sisson. All backed by SCIENCE! Our ancestors ate a ketogenic diet. They were fat burners and NOT sugar burners. A high carb diet (or the standard American diet) is the underlying cause of inflammation in the body, which has been found to be the underlying cause of most acquired diseases. READ INFORMATION BACKED BY SCIENCE AND EDUCATE YOURSELF. Stop regurgitating half truths and bogus information! It is extremely irresponsible of you and potentially damaging to others.
John Harrison
Kris,
I’m asking bc I don’t know, but isn’t eating Whole Foods and plant based a good thing? Ok think I see what you’re saying in that plant based Whole Foods are a part of the Keto way of life and has other parts to it as well like potatoes are plant based but I’ve stoppedeating them and rice and wheats. Whereas they don’t
Again I’m very new however through the information I’ve attained and applied in Keto I’ve lowered my blood sugar from 480 to 95 Took some time but did it also brew my own kombucha which has helped as well
Thank you for the information
Claudette Sova
Instead of chips, grab some homemade dip made with sour cream & Ranch powdered dip packets and grab some celery or green peppers or even pork rinds to eat. Make some cheese chips using grated cheese. Please grate your own since the pre-packaged or Krafts Parmesan cheese all have cellulous powder in it to keep it from clumping. Cellulous powder is fine wood shavings.
Grate some cheese & put on a paper plate in your microwave & heat at 10 seconds intervals until they get crispy. Let them cool before eating. You can add some dill or garlic or onion powder spices to change up the flavors or add some of your other spices to the cheese.
Drink plenty of water. Try adding 3 slices of cucumber to the water with some ice. Drink water through a straw, you will drink more. Then when that glass of water is done, you get to eat the 3 slices of cucumber as a treat.
Cut up some thick slices of cabbage & fry in some bacon grease & enjoy. I call these "cabbage steaks. You can also cut some Brussel sprouts in half & fry in the bacon grease. So yummy. Who says you have to grab chips, eat these items instead.
There are so many low-carb desserts on Lisa's site. Just love all of her recipes, helpful hints & ideas. Thank you Lisa for such a wonderful site. I enjoy all of your articles and recipes.
Lisa MarcAurele
Thanks for sharing those awesome tips Claudette! Can you believe I've never done the cheese chips in the microwave? I bake them, but the microwave sounds much easier.
Wai
What is a egg fast
Lisa
You can learn about it on this post.
Karen Brown
Hi there , this is a great read , thank you so much for sharing. Low carb has been my diet for many years now , I may only eat carbs once a week , st them moment I am in Plato
I can’t seem to loose the Xmas kilos
My body is changing , I am building muscle not burning fat. What do you recommend to kick start the Keto ???
Lisa
You could try an egg fast. Or, try eliminating sweets, dairy, and nuts.