Do you want effortless weight loss? Or type 2 diabetes reversal and other health benefits? Then a low-carb diet could be right for you.
You can eat all you need to feel satisfied – there’s no calorie counting required, ever. No products. No pills. No surgery. Just real food.
A low-carb diet restricts sugary foods, and starches like pasta or bread. Instead you’ll eat delicious real foods, including protein, natural fats and vegetables.
Low-carb diets just work, they’ve been used for over 150 years and there are tons of success stories. Dozens of scientific studies prove that compared to other diets, low carb is more effective.
This guide contains everything you need – what to eat, what to avoid, and exactly how to do it.
A low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. This is often called a low-carb, high fat diet (LCHF).
Most importantly you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
Many high-quality scientific studies show that a low-carb diet makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.
Eat when you’re hungry, until you’re satisfied. It’s that simple.
You do not need to count calories or weigh your food. And just forget about industrially produced low-fat products.
There are solid scientific reasons why low-carb diets works. When you avoid sugar and starches your blood sugar stabilizes and the levels of insulin, the fat-storing hormone, drop. This increases fat burning and makes you feel more satiated.
Is low carb right for you?Most people can start any kind of low-carb diet right away. But in these three situations you may need extra preparation or adaptation:
What to Eat on a Low-Carb DietHere’s a quick visual guide to low carb. For details check out the links below. Let’s start with the foods you can eat all you like of, until you’re satisfied.
Eat All You Like
Drink on Most Days
Avoid If You Can
Watch Out for
Fake Low-Carb ProductsBe very skeptical of special “low-carb” products, such as pasta or chocolate. Unfortunately these products usually work poorly. They have prevented weight loss for loads of people. They’re commonly full of carbs once you see through the creative marketing.
There are dozens of companies trying to trick you into buying their “low carb” junk food, full of starch, sugar alcohols, flour, sweeteners and strange additives.
One of the largest such companies was recently fined 8 million dollars for shamelessly lying about the carb content of their products.
Two simple rules to avoid this junk:
The answer is that it depends. But as a rough guide stay under 20 grams per day for maximum effect, and everyone who wants some benefits of low-carb eating (like effortless weight loss) should probably aim for at least staying under 100 grams of carbs per day.
Low Carb Needs to be High FatA proper low-carb diet always means you get a lot more energy from natural fat (like butter or olive oil, etc.).
The body has two main sources of energy: carbs and fats. Take away most of the carbs and the body switches to burning fat for energy. This can come from your fat stores or the fat in your food.
This is why some smart people call low-carb diets “LCHF” (Low Carb, High Fat).
How much fat should you eat? As much as you need to feel satisfied. Whatever else the body burns it will take from your fat stores, as you lose weight. Eat much more fat than you need to feel great and it will slow down your fat loss. Eat too little fat and you’ll feel tired and hungry.
So how much fat should you eat? As much as you need to feel satisfied and great. Eat when you are hungry. Stop when you are satisfied. Then repeat. It’s that simple.