What is the biggest fear that people have when starting a low-carb diet?
We recently asked our members this question, and got 826 replies. Here are the results:
Other answers include some brave people having no fear at all, concerns about safety, losing sports performance as well as the fear of losing too much weight.
So what can be done? Here’s a guide to conquering these fears:
Giving up foods I love
Here are our recipes for low-carb versions of foods you may love:
What else do you love that is high carb? Please let us know in the comments below, and we’ll look into it.
Low-Carb Pizza4.2 out of 5 stars5 star53%4 star26%3 star12%2 star6%1 star2%49 ratings49 Strict low carbStrict low carbFat70%Protein27%Carbs3%6 g carbs / serving Easy 5 + 25 m5 minutes preparation25 minutes cooking timeLCHF Breakfast by Fanny #8 – LessCarbs’ Easy Bread4.0 out of 5 stars5 star47%4 star21%3 star20%2 star5%1 star5%55 ratings55 Moderate low carbModerate low carbFat78%Protein16%Carbs7%2 g carbs / serving Easy 8 + 12 m8 minutes preparation12 minutes cooking time
Low-Carb Cheeseburger4.3 out of 5 stars5 star60%4 star20%3 star12%2 star3%1 star3%55 ratings55 Strict low carbStrict low carbFat72%Protein25%Carbs3%5 g carbs / serving Medium 20 + 15 m20 minutes preparation15 minutes cooking timeLow-Carb Cauliflower Mash4.3 out of 5 stars5 star64%4 star16%3 star12%2 star4%1 star4%25 ratings25 Moderate low carbModerate low carbFat78%Protein15%Carbs7%6 g carbs / serving Easy 10 + 5 m10 minutes preparation5 minutes cooking time
Not losing enough weight? Check out our How to Lose Weight page with helpful tips.
Don’t know how to start on low carb? Join our free two-week low-carb challenge.
Suffering side effects? Check out our page on how to cure low-carb side effects.
Do you have other specific problems? Check out our low-carb Q&A page.
No need to eat “lots” of fat. Just use as much in your cooking as you need to feel satisfied. Let your body tell you how much fat your body needs.
And remember: on a low-carb diet your body turns into a fat-burning machine.
Dealing with social situations
We’ll add a guide on this topic soon. Please help us out by leaving a comment below about what kind of social situation you find hardest, and why.
A general tip can be to eat before you leave for a social situation, when you predict it will be hard to find good food. This will at least minimize any damage. And if you are addicted to sugar or processed foods, check out our video course for helpful tips >
Most people feel way less hungry on a low-carb, high-fat diet. There’s no need to be hungry on low carb.
In fact, if you’re hungry between meals you’re probably doing it wrong. Eat bigger meals, specifically add more fat to your cooking.
If you like, sign up for our free two-week low-carb challenge. Satisfaction guaranteed.
Low carb is very safe. Millions of people have been using it over hundreds of years, with no major risk identified and proven. There’s not a single drug on the market with anything similar to that safety record.
However, there are a few situations to be aware of:
- If you’re on diabetes drugs, especially insulin, low carb is great for you, it may be the best thing you can do. But make sure you adapt (lower) the doses as appropriate so you avoid low blood sugar. Consult with your physician. More >
- In type 1 diabetes, low carb is great for controlling blood sugar. But don’t do super strict low carb. Unless you absolutely know what you’re doing, stay above around 50 grams of carbs per day. Strict low can result in high ketone levels (1+ mmol/L). This is fine for other people, but in type 1 it is uncomfortably close to ketoacidosis. Missing an insulin shot or two – or a brief pump malfunction – in this situation can tip you over the edge. You’d risk ending up in the hospital. More >
- When breastfeeding, don’t do a super strict low-carb diet. Stay above 50 grams of carbs per day. More >
Learn more about maximizing sports performance on low carb >
Losing too much weight
If you eat to satiety at meals, this will not be a problem. Low carb works by lowering the fat-storing hormone insulin, but it never goes away completely. You’ll always eat tiny amounts of carbs, and protein also raises insulin.
The bottom line is that on low carb, as long as you eat to satiety, weight loss will slow down and stabilize within the normal zone (BMI 18,5 – 25). Where in this range you stop will depend on your genes and other lifestyle factors. But you’ll never become underweight.