Low-Carb Diets: How They Work, Where to Start for Beginners

A low carb diet is an excellent way to help lose weight or maintain weight. But where do you start? It’s hard to navigate the world of different low carb diets, so I want to make it easier for you.

In this article we will look at:

What Are Carbs: Including how to choose the right carbs
Health Benefits of Low-Carbohydrate Diets
How to Lose Weight with a Low-Carb Diet

This article is the first of a 3-part series. In future articles we will look at:

Differences Between Low-Carb Diets
How to Pick a Low Carb Diet That is Right For You
Different Types of Low-Carb Diets
- Macros Needed for Each Diet
- Grams of Carbohydrates Based on Your Preferred Diet and Calorie Intake

Let’s start to break down the low-carb diet with some important information that you should know:

There are multiple types of low-carb diets. Yes, it is not just a one-size-fits-all diet plan. In this 3-part guide, you’ll learn the difference between a basic low-carb diet, low-carb/high-fat diet, Atkins diet (and its levels), keto diet, paleo diets, and the carnivore diet.

There are two main ways of monitoring carb intake when building a low-carb diet plan: 1. Macros tracking, 2. Counting grams of carbs. In further articles, I’ll break down both under each diet type so you can easily stay on track.

If you have health conditions that you are trying to treat through diet or any other medical concerns, it is best to speak with your doctor before starting any diet regime.

Let’s dive in from the beginning. In order to maximize your low-carb diet results, it’s best to understand what carbohydrates are, the different types, and how they affect your body.

What are Carbs?

Carbs is short for Carbohydrates. Carbs are one of the three main macronutrients found in food, along with proteins and fats. They serve as a primary source of energy for the body. Foods that fall into the Carbohydrate category range from sugars, grains, fruits, and vegetables. In most diets, even a lower-carbohydrate diet, you will consume a certain amount of carbohydrates. It is important to know that not all carbs are created equal, and that some are better suited for a healthy lifestyle.

Types of Carbohydrates:

1. Simple Carbohydrates (Sugars): These are made up of one or two sugar units and are quickly absorbed by the body. Examples include glucose (blood sugar), fructose (found in fruits), and sucrose (table sugar).

Examples of Simple Carbohydrates:
- Sugars and Sweets:
  - Table sugar
  - Maple Syrup
  - Honey and Nectars
  - Desserts and Baked Goods (cakes, pastries, cookies)
- Dairy Products: Dairy products contain lactose, a natural sugar. While they provide essential nutrients like calcium and protein, they also contribute to your intake of simple carbohydrates.
  - Milk
  - Yogurt (with added sugars or natural sugars from milk)
- Fruits: These contain natural sugars, mainly fructose. Fruits provide much better carb options than sugars and sweets as they contain fiber and are packed with essential vitamins. Just be mindful that some fruits have a much higher sugar content than others, such as pineapples, mangos, and grapes.

With Simple Carbohydrates, your body is going to run through these fast. This can lead to blood-sugar spikes, increased hunger, or sugar/carb cravings. Some simple carbohydrates are better than others – diary products and whole fruits won’t get processed as quickly and contain other health benefits. In my experience, if I eat too many simple carbohydrates I will start to crave more sugary foods and have stronger hunger cravings overall. Cutting back on these has helped me become more satisfied on my diet, enabling me to stick to it for longer.

When enjoying any carbs from this category do so in moderation. On a low-carb diet, you will need to make smart choices when choosing carbs. Giving your body what it needs while feeling fuller longer. The next two carb categories will help you make better choices.

2. Complex Carbohydrates (Starches and Fiber): These are composed of multiple sugar units linked together and take longer for the body to break down and absorb. Meaning that they will keep you fuller for longer. Starches are found in foods like grains (e.g., rice, wheat, oats) and starchy vegetables (e.g., potatoes, corn, peas). Fiber, a type of complex carbohydrate, is not fully digestible by the human body and provides various health benefits related to digestion, blood sugar control, and satiety. Fiber-rich foods include whole grains, legumes, fruits, and vegetables.

Examples of Complex Carbs:
- Whole Grains and Fiber-Rich Foods:
  - Brown rice
  - Oats
  - Whole grain bread
  - Whole grain pasta
- Starchy Vegetables: Rich in complex carbohydrates, primarily in the form of starch.
  - Potatoes and sweet potatoes
  - Peas
  - Butternut Squash and other winter squash
  - Corn
- Non-Starchy Vegetables: Not as high in carbohydrates as starchy vegetables, but they do contain some complex carbohydrates. They offer a variety of vitamins, minerals, and fiber.
  - Leafy greens (Lettuce, spinach, kale)
  - Broccoli and Cauliflower
  - Bell peppers
- Legumes: Excellent sources of complex carbohydrates, fiber, and protein
  - Beans
  - Peas
  - Lentils

3. Dietary Fiber: This is a specific type of complex carbohydrate that cannot be fully digested by humans. It plays a crucial role in maintaining digestive health, promoting regular bowel movements, and supporting overall well-being.

There are two main types of Fiber: Soluble and Insoluble Fiber.

Soluble Fiber: Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It’s known for its ability to absorb water and various compounds, including cholesterol and sugar. This is very beneficial for your diet and health as it slows down digestion and the absorption of nutrients, contributing to a more gradual rise in blood sugar levels after meals. This keeps you feeling fuller for longer, aiding you in reaching your weight loss goals. Some examples of soluble fiber include:
- Oats
- Lentils
- Beans and legumes
- Apples
- Citrus fruits (grapefruits, oranges)
- Berries
Insoluble Fiber: Insoluble fiber does not dissolve in water and remains relatively intact as it passes through the digestive system. It promotes regular bowel movements by adding bulk to stool and helps prevent constipation. Insoluble fiber can also aid in maintaining a healthy gut environment by supporting the growth of beneficial gut bacteria (which has been linked to possibly aiding in weight loss). Examples include:
- Whole grain cereals
- Brown rice
- Whole wheat products
- Nuts and seeds
- Vegetables (especially ones with edible skins)
- Fruit skins (such as apple and plum peals)

Your Carbohydrate Cheat Sheet

That’s great info, but let’s break it down to an easy guide of what you should do.

When developing your own eating plan you will want to choose nutrient-dense sources of carbohydrates, such as whole grains, fruits, vegetables, and legumes. These not only offer a wide range of health benefits, but will keep you feeling fuller longer. This is very important as it will help with food cravings or hunger pains, which will make sticking to your diet easier. You will want to avoid any high-carb foods and too much of any type of carbohydrates.

For most low-carb diets you will want to look at add the following types of carbohydrates into your diet:

Vegetables (both starchy and non-starchy)
Fruits in moderation
- Berries are lower in carbs typically
- Fruit with skins (apples, plums, etc.)
- Go ahead and fit some fruit in your diet, especially as a treat for dessert
Whole grains in moderation
Nuts and seeds in moderation
Beans and legumes in moderation

For extremely low-carb diets (such as keto):

Vegetables
Fruit when you want to treat yourself, and only very low carb fruit (berries are a good choice – blueberries, raspberries, blackberries and strawberries have the lowest amount of carbs)

In Moderation

What does this actually mean? You have to closely monitor carbs when you add them to your diet. From the above list if it says in moderation it doesn’t mean that you will be adding them to every meal or even every day. The amount will depend on your daily carb allotment for your chosen diet. When choosing your carbs, it is best to choose ones from the types listed above.

Carbohydrates to Avoid

Aim to limit foods with added sugars, refined carbohydrates, and simple sugars. These heavily impact blood sugar levels. You’ve felt the effects of this before, even if you haven’t realized it.

For example, you want to enjoy eating a cookie that is packed with both refined carbohydrates and simple sugars. Once you eat this it spikes your blood sugar, you feel happy. Unfortunately this is shortly followed by a drastic dip in blood sugar. Your body then craves more sugar. You want to reach for another cookie or just feel like you want to eat everything.

That one innocent looking cookie can easily make you want to derail your entire diet. It doesn’t mean you can never have a cookie again, it just needs to be in moderation and it’s best eaten with other foods and not on its own.

Fiber

On the flip side you might be thinking – well fiber is great, I need more fiber. Yes, you want to have a balanced amount of fiber in your diet, but not overdo it. According to the USDA, adult women up to age 50 should get around 25 grams of fiber and for men around 38 grams. Over 50, women should intake around 21 grams and men 30 grams daily. This is a place to start, but everyone is different. You may find that while on a low-carb diet you just intake and need less fiber.

It takes time to adjust to increasing your fiber intake, and I recommend doing it gradually. You will want to listen to your body. You might feel bloated and gassy at first, and your bowl movements will definitely change. After a week or two if you still feel uncomfortable, you might be eating too much fiber. It takes a little experimentation, but you should feel good and have more energy when you find your correct balance.

The goal is balancing carbohydrate intake with other macronutrients like protein and healthy fats in order to maintaining a well-rounded and balanced diet.

Health Benefits of a Low Carb Diet

We know that low-carb diets have been linked to weight loss – let’s be honest that’s why most of you are reading this page right now – but there are many additional health benefits that they offer. As these diets have been getting more popular, more health benefits and improved medical conditions are coming to light, but there is still a lot of research to be done. Just remember that you still need to have a diet that is well balanced and full of nutrients, and that health benefits can vary person to person.

Here are some potential health benefits of a low-carb diet:

Weight loss, weight management, and maintaining your weight (see below)
Cardiovascular health: Improve cardiovascular risk factors that can lead to cardiovascular disease.
- Cholesterol Management: Increasing HDL (“Good”) Cholesterol while reducing Triglycerides.
- Lower blood pressure
- Blood Sugar Control: Reducing the foods that spike blood sugar levels. This is particularly beneficial for individuals with type 2 diabetes or those at risk of developing diabetes.
- High Blood Pressure: This one is a bit more complex. There are both positive and negative effects on High Blood Pressure from a low-carb diet. You can reap the benefits if you balance your diet correctly.
  - Positive effects: Weight loss, improved insulin sensitivity, increase in nutrient dense foods, reduction in sugar intake will help you regulate high blood pressure.
  - Negative effects (knowing what to avoid):
    - Sodium intake – manage this by staying away from processed meats and salty snacks.
    - Entering Ketosis – some people will initially have a spike in blood pressure.
    - Individual differences – you are unique and your results will vary from other individuals.
    - If you have high blood pressure consult a doctor before trying any diet and monitor yourself closely when you go on any diet to ensure you are staying healthy and so you can learn what affects you the most.
- Improving Insulin Sensitivity: Insulin is a hormone that regulates blood sugar levels. Diets high in refined and simple carbohydrates can lead to insulin resistance. This has been linked to weight gain and an increased risk of type 2 diabetes. Lowering your carbs can aid in stabilizing blood glucose levels promoting better insulin function.
Seizure Control (Ketogenic Diet): Keto Diets have been proscribed to help those to manage epilepsy.
Increasing Nutrient Rich Foods Intake: Shifting from sugary foods or foods that are highly refined, like white bread, to whole foods such as vegetables and some fruits have huge health benefits. Not only are you cutting a lot of carbs, but you are giving your body much needed nutrients. You will feel fuller longer as your body digests complex carbs and fiber instead of just running through the simple carbs really quickly.
Increase in Energy, Mental Clarity and Focus: This does vary person to person, but many say that they feel overall better on a low carb diet. Some feel energy boosts, which are great in general and also if you are adding more workouts to your health regimen. Others have said that it helps them think clearer and focus more on tasks. This could be because of the ketones produced on a Keto Diet, and also linked to better overall nutrition from selecting better, nutrient filled carbs and foods.

Losing Weight – How Low Carb Diets Work

Low-carbohydrate diets are a key strategy for many people when it comes to weight loss. Weight loss does vary person to person, but many people have have seen long term success by cutting carbs. Personally, I have tried many different types of low-carb diets and love them. For me it was finding the right balance of cutting carbs, but still feeling satiated and full.

A big part of you weight loss journey is understanding how cutting carbs actually affects losing weight:

Reduction in overall caloric intake: Carbohydrates make up a lot of our daily calorie intake, especially with the amounts of refined and simple sugars most of us consume. When you consistently consume less calories than your body uses, you create a calorie deficit, leading to weight loss. This is one of the main reasons that low carbohydrate diets work so well.
Controlling Your Appetite: This goes hand-in-hand with the last bullet point. Those on low carb diets have seen a decrease in appetite and cravings. It might not make sense to you – eating less, but feeling fuller, but I know I have. You might see this due to a few different reasons:
- With more insulin regulation you won’t have sudden dips, reducing cravings. That pesky dip is why you just want to reach for those cookies.
- Your meals will consist of higher proteins, higher fat intake, and the carbs you do eat will have more fiber, keeping you fuller longer.
- What you feed your gut biome is what it will crave. Test it out – Over two different days: Day 1 – First thing in the morning eat something high in simple sugars (think donut, pastry, high-sugar content coffee, or why not just go for a piece of cake or cookie – it’s for science. Day 2 – Have no or low-carb foods for breakfast that is high in protein and fats. Think eggs, bacon, add in a steak. For low-carbs maybe add a few peppers and mushrooms to your eggs to create an omelette and add a little cheese and cook it in butter or olive oil for some fat. Every 2 hours each day write down your hunger level on a scale from 1-5 , how satisfied you feel on a scale of 1-5, and what type of foods you are craving/want to eat.
Increased Fat Burning: Low-carb diets encourage the body to rely on fat for energy, leading to increased fat metabolism. This can happen overall or super-charged on a Keto diet by reaching Ketosis.
- You may have heard people saying they are in ketosis, but what does this mean? On a very low-carb diet, such as Keto, the goal is to drastically reduce carbs so that you enter a state called ketosis. Here, the body uses ketones (created by breaking down fat), instead of glucose as its primary fuel source. This shift can lead to increased fat burning and weight loss.
Reduced Water Retention: I always hate it when I lose weight and people say to me, “it’s probably water weight.” Dude, I’ve worked hard to get here, let me enjoy it! With that, there is some truth in this, so let’s look at how this works. Carbohydrates are stored in the body along with water. When you lower carbs your body will use up the stored carbs and release the water. You’ll typically see this at the beginning of your diet. You’ll be all excited as your weight dips on the scale quickly. I say enjoy this moment! (But, yeah, also realize that this dip is somewhat due to water weight).

Whatever is going on behind-the-scenes, low-carb diets do work for many people. We’ll explore the different low carb diets below so you can find the one(s) that will work for you and your lifestyle.

What Does It Feel Like to be on a Low Carb Diet?

Low carb diets take a little bit to get used to. Your body is shifting how it burns fuel for energy so you need to give yourself a little time to adjust. Everyone will have a slightly different reaction, but there are some typical milestones. Let’s take a closer look at what you will potentially experience.

Day 1-2 you will feel super motivated to be on a new diet.

Days 3-4 will probably be the hardest to get through. Your body is seeking out nutrients that it is used to, so you may have strong cravings. These are definitely the hardest days for me. I like give myself some extra motivation on these days to make it through – non-food rewards, keeping myself busy, reading weight loss motivation stories, etc. Just know that once you get over this hurdle it gets much easier.

Week 2 you will feel like you are in a groove and it feels easier to integrate it into your lifestyle.

Month 1-2 can go one of two ways:

You will feel great and you feel like your diet can be a part of a long term lifestyle for you.
- You find yourself craving healthier and diet-friendly foods
- You are seeing steady and continual weight loss
You feel resistant to continuing your diet and you are losing motivation.

If you are falling into the second category I recommend taking a deep dive into why you feel this way.

Are you feeling resistance physically or mentally?
Are you feeling very hungry on this diet?
Is it affecting other aspects of your lifestyle?

Depending on the answers you find you may either need to make small changes to make it easier to continue (like extra motivation, better tasting food choices or making meal prep easier) or you might want to try a different low-carb diet option. For example: If you started with Keto, but find it is too hard to stick with, maybe try the low-carb/high-fat variation that is less strict to see if you like that one better. Allow yourself to try different options to find the perfect one for you.

So where do you go from here?

Now that you understand a bit more about the basics of a low-carb diet, it’s time to find out which one works best for you. To continue down your short journey to make this decision I have two more articles that will walk you through the process.

Best Low Carb Diets Comparison – Which One is Right For You

In this article we will compare the different diets and help you choose the one(s) that is best for you.

Best Low Carb Diet Comparison Guide With Macro Breakdowns

In this guide you will find the different low-carb diets broken down for you by Macros percentages as well as the Macros by Calorie Intake. Basically the math is all done for you, making it easy to just start your diet.

Low Carb Diets: How They Work, Where to Start for Beginners