Low Carb 101

Low carb 101

New to low carb and keto? Welcome to a whole new way of eating!

Low-carb diets limit sugars and starches (also called carbohydrates). Strictly limiting sugars and starches can help you:

• lose weight with less hunger

• lower your blood sugar levels

• improve heart disease risk factors

• reduce medications

• feel better in general

These diets are safe and right for almost anyone. They’re easy to understand and don’t require calorie counting.

How do you eat low carb?

It’s easy as 1-2-3 ...

1. Reduce carbohydrates

2. Eat enough protein at most meals.

3. Include fat for flavor — enough to feel satisfied, not stuffed.

Vegetables

Eat non-starchy vegetables like asparagus, avocado, broccoli, cauliflower, leafy greens, tomatoes, and zucchini. Want more? Our veggie visual guide has it all.

Protein

Pick protein like meat, eggs, fish, seafood, and tofu. Check out our protein guide for how much you should eat and the top protein foods.

Beverages

Water is your go-to choice. Add a slice of lemon or lime, or mix it up with sparkling options. Unsweetened coffee and tea are also on the menu.

Full-fat dairy

If you eat dairy, enjoy seafood, and tofu. Check butter, cheese, and full-fat plain yogurt. Our guide has all the details.

Natural fat

Add flavor and feel full with natural fats like avocado or nut oils, butter, fat from meat, mayonnaise, olive oil.