How to lose weight with a low-carb diet

Are you ready to lose weight while eating delicious, nourishing food that keeps you satisfied for hours?

In a separate guide, we covered all of the research on why low-carb diets can help you lose weight. Here, you’ll learn how to follow a healthy low-carb lifestyle for weight loss.

Keep reading to learn about the best (and worst) foods for promoting healthy weight loss, plus advice on how to more effectively meal plan. In this guide, we’ll also explain why you may not be getting the results you want while on low carb — yet!

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1. Getting started on a low-carb weight loss diet

The first step: What should you eat?

Foods for weight loss

Many of the best foods for weight loss are very low in carbs, nutritious, and filling, such as:

• Eggs¹
• Seafood
• Meat²
• Cheese³
• Non-starchy vegetables

Complete list of low-carb foods

Some – but not all – studies have shown that adhering to low-carb diets based on these foods results in better weight loss than following low-fat diets.⁴

How many carbs can I eat?

Foods to avoid for weight loss

You probably already have some idea of the types of foods you should stay away from on a low-carb weight loss diet. Many of them are the same kinds of foods you would limit on any diet, such as:

• Cake, cookies, ice cream, and other desserts
• Pancakes and waffles
• Chips and fries
• Soda and other sweet drinks including fruit juice

But there are also some foods to avoid that may surprise you, like:

• Whole-grain breads and cereals
• Milk
• High sugar fruit (berries are likely the best options)

It’s not that these foods are “evil” or “bad” for you, but they do break down into sugars that can raise your insulin levels and potentially make it harder to lose weight.⁵

Complete list of foods to avoid

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Meal planning tips

Low-carb meal planning is really quite simple:

1. Start with a generous serving of protein (meat, fish, eggs, cheese, or tofu). Shoot for at least four ounces (113 grams), a serving about the size of a deck of cards.⁶
2. Add as many non-starchy vegetables as you want.
3. Include a tablespoon or more of fat (such as butter or olive oil) for cooking. Fat will make those low-carb veggies taste delicious, so add dressing, drizzle, or dip — enough to feel satisfied.
4. Season with salt, herbs, and spices.
5. Include a glass of water or another low-carb beverage.

Using vegetables as substitutes for bread, pasta, and rice is a two-for-one special. It not only reduces the carb content of your meal, but it also boosts the nutritional value as well:

• Use lettuce in place of bread for sandwiches and burgers.
• Shred cauliflower and pan-fry in oil to make cauliflower “rice” for use in a low-carb burrito bowl or as a side dish for meat or fish.
• Cut zucchini into spirals to make noodles, aka “zoodles.” Sauté them in butter and garlic, then top with chicken or your protein of choice.
• Boil cauliflower until tender, then blend together with butter, cream, and salt to make mashed “faux-tatoes” as a side dish — and an excellent gravy transport vehicle — for turkey or other protein.

Looking for more low-carb meal ideas that can help you lose weight? Check out our recipes and 14-day meal plan below:

2. Why you aren’t losing weight with low carb

Despite the best of intentions, both newbies and experienced low carbers sometimes do things that can slow down weight loss.  These include eating too many nuts, consuming a lot of dairy, or simply eating too often.⁷

Here’s a list of common low-carb weight loss mistakes to avoid:

• Fear of fat: Many people find it hard to give themselves permission to eat fat when they begin a low-carb diet. This is perfectly understandable, since we’ve all heard that fat is bad for our health and that eating fat will make us fat.
  
  However, the fat found in natural, unprocessed foods does not appear to be unhealthy.⁸ Just remember to not overdo it since the calories in fatty foods can add up quickly.
  
  To succeed on a very low-carb diet, you should lose your fear of fat. There’s no need to add heaps of butter or pour oil on your food, but it’s fine to include a tablespoon or more during or after cooking. Here’s our list of the top 10 ways to eat more fat.
• Eating too many nuts: Yes, they’re healthy, delicious, and generally low in carbs, but nuts are also one of the easiest foods to over-consume. Your mind wanders for one second and a whole bowl of macadamia nuts disappears! According to a large review of several trials, overweight people seem to take in more calories overall when they eat nuts.⁹
• Eating too much dairy: Like nuts, dairy products are tasty, nutritious and all too easy to overeat. Avoid milk on a strict low-carb diet because it contains lactose (milk sugar). Yet even full-fat, low-carb dairy like cheese and yogurt may interfere with weight loss in some cases.¹⁰
  Another option is to change to low-fat, high protein versions of your favorite dairy such as low-fat cottage cheese or Greek yogurt.

  Butter usually isn’t an issue on low-carb diets, as long as you don’t overdo it and add just enough for taste and cooking purposes.

• Eating too often or too much: Although low-carb meals generally help people feel full for several hours, many of us have a habit of snacking frequently. But eating mini-meals throughout the day may not be great for losing weight. In fact, eating only two or three times a day may be your best bet.¹¹
  Also important: Try eating only when you are hungry and stop as soon as you begin feeling full.

  Read more in our guides on intermittent fasting and time restricted eating.

• Indulging in low-carb treats: Sugar-free ice cream, keto candy, and low-carb baked goods can be tempting, but — like their high-carb counterparts — can get in the way of weight loss.¹² The worst offenders? Packaged “low-carb” or “keto” bars, which often contain sugar alcohols that may impede your progress.¹³ Still, even homemade low-carb treats should be minimized because they’re easy to over-consume and may lead to carb cravings.¹⁴
• Consuming too many keto-friendly drinks: Although plain water is the only beverage your body needs, coffee, tea, and certain alcoholic beverages can also be enjoyed on a low-carb diet. But keep in mind that drinking too much alcohol or butter coffee can slow down weight loss.¹⁵ To get the best results, limit yourself to just one glass or cup per day.

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3. Frequently asked questions

Is low carb safe?

Yes, low carb is generally a safe and healthy way of eating. We’ve written an article that addresses the most common concerns people have about low-carb diets: Top 17 low-carb and keto controversies

How fast will I lose weight on a low-carb diet?

Unfortunately, there’s no way to know how quickly you’ll lose weight on low carb, because it varies so much from person to person. Some people lose 10 pounds or more the first month, while others — who may be trying just as hard — lose about half that much within the same period of time.¹⁶

Generally speaking, the more extra weight you are carrying, the more you’ll lose at the beginning.¹⁷ However, weight loss tends to slow down for everyone after the first few weeks, because part of the initial weight loss is water rather than fat. That’s OK, because it’s no fun to carry around several extra pounds of water weight, either!

Also, research has shown that weight loss tends to slow down when carb intake is gradually increased during a study, even if people are technically still eating low carb (around 100 grams per day).¹⁸

What is the “keto flu,” and how can I prevent it?

The keto flu or low-carb flu occurs when transitioning from a higher carb diet to a very low-carb diet. Symptoms typically include: headache, fatigue, and difficulty concentrating.¹⁹ You can prevent or greatly reduce symptoms of the keto flu by following the simple advice in our guide, The keto flu, other keto side effects, and how to cure them.

Will I be able to eat more carbs after I lose weight?

Perhaps, although you’ll probably need to keep your carb intake well below where it was before you started low carb.²⁰

Many people find that they get the best weight loss results eating about 20 grams of net carbs per day and can maintain their new weight eating twice that much or more. Still, some prefer to remain close to 20 grams or so most of the time.²¹ This is something you can experiment with once you’re in maintenance.

You can learn more in the section on testing your carb tolerance in our carb cycling guide.

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4. The bottom line

The science is clear and so is the way forward: low carb can be a safe and effective way to lose weight. And here, at Diet Doctor, you’ll have plenty of company along the way.

Although not everyone experiences major or rapid weight loss on low carb, this way of eating will allow you to lose weight at your own pace, while enjoying delicious food without going hungry.

We want to support your weight loss journey in any way we can. In doing so, we created hundreds of low-carb recipes, meal plans, guides, and other helpful tools that are available whenever you need them.

We also have content on how to eat a higher-satiety diet that may help you fine-tune your low carb eating for even more success with healthy weight loss.

Here’s to losing weight on low carb in a healthy, sustainable way!

/ Franziska Spritzler, RD