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Low-carb means far fewer carbs than usual: about 130 g a day if moderate, under 50 g on keto. Veg, protein and good fats replace bread, pasta and sweets.
Low-carb isn't a rigid system – it's an umbrella term for ways of eating with fewer carbohydrates than usual. Here you'll find the different levels, foods that fit, common mistakes and a simple weekly plan.
Low-carb means eating fewer carbohydrates. How many fewer isn't defined in one standard way. Low-carb isn't automatically ketogenic either: even a moderate reduction counts, and for beginners that's usually easier to fit into everyday life.
Carbs are found mainly in bread, pasta, rice, potatoes, sweets, sweetened drinks and snacks. But fruit, pulses and dairy also provide them – together with fibre, protein and micronutrients. So it's not just about eating "less", it's also about choosing well.
There are no fixed limits. The numbers are a rough guide: Germany's consumer advice centres (Verbraucherzentrale) give about 130 g of carbs a day for moderate forms and under 50 g for strict ones.
About 100 to 150 g a day. Small portions of wholegrains, pulses or fruit stay in, while highly processed carb sources shrink a lot. For many people, the easiest way in.
About 50 to 100 g a day. Bread, rice, pasta and sweet snacks only play a small role; veg, protein and fat take centre stage.
Below about 50 g a day, people often speak of a ketogenic diet. This form is much stricter and doesn't suit everyone – see "When to be careful". You'll find ideas in the keto recipes.
Many people like low-carb because meals become clearer: more veg, more protein, fewer snacks. Others quickly miss bread, fruit or grains. Whether it suits you depends on whether you cook for yourself a lot, eat out often, do endurance sport and get on well with clear rules. There's no obligation to eat as few carbs as possible.
Nothing is banned, but these groups get smaller: bread and rolls, pasta, rice, breakfast cereals, pastries, sweets, sugary drinks and large amounts of potatoes.
Watch out for products that seem healthy: smoothies, fruit yoghurts, cereal bars and crunchy granola often contain a lot of sugar. Plain, unprocessed versions are a better base.
Things go wrong when veg and fibre fall short and your plate is mostly cheese, processed meat or processed substitute products. That can mean a one-sided diet and constipation.
Fibre is the most common sticking point. You'll find it in veg, nuts, seeds and pulses. Linseed, chia seeds or psyllium husk also add fibre to meals – but then drink enough.
Examples: roasted veg with chicken and olive oil, salmon with broccoli and avocado, a tofu stir-fry with courgette and mushrooms, a big salad with eggs and pumpkin seeds.
The plan is deliberately moderate.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Greek yoghurt with blueberries and walnuts | Salad with chicken, cucumber, pepper and avocado | Salmon with roasted cauliflower and herb quark |
| 2 | Omelette with spinach and mushrooms | Courgette stir-fry with tofu and pumpkin seeds | Vegetable soup with egg |
| 3 | Quark with chia seeds and raspberries | Tuna salad with olives and egg | Roast chicken with broccoli and an almond butter dip |
| 4 | Cottage cheese with cucumber, tomato and herbs | Cauliflower rice with veg and tofu | Baked aubergine with a yoghurt and garlic sauce |
| 5 | Natural yoghurt with linseed and berries | Salad bowl with a small portion of lentils, feta and avocado | Pan-fried fish with courgette and green beans |
| 6 | Scrambled eggs with peppers and herbs | Veg stir-fry with tempeh and sesame | Turkey strips with salad and an olive oil dressing |
| 7 | Chia pudding with unsweetened coconut milk and nuts | Roasted veg with herb quark | Shakshuka without bread, with a cucumber salad |
For prepping ahead, see the guide Meal prep for everyday life.
You don't need any special products. Quick ideas: egg muffins with veg, roasted cauliflower with a tahini dip, courgetti with pesto and chicken, Greek salad with a protein source. For snacks, try a small portion of nuts, veg sticks with a quark dip, hard-boiled eggs or olives. More in the low-carb recipes.
A Cochrane review of 61 studies in people with overweight found probably little or no difference between low-carb and balanced-carb diets over up to two years – neither in weight nor in blood glucose, blood pressure or LDL. So low-carb isn't automatically better, but it's an option if it suits you.
What matters is quality: a low-carb diet based on veg, nuts, fish, yoghurt or tofu is a different thing from a one-sided version full of processed products.
Talk to your GP first if any of these apply to you:
Your performance may suffer if you do intense sport. Very strict forms such as keto aren't a good idea for a spontaneous self-experiment. If you eat plant-based, keep an eye on vitamin B12 as well.
No. On a moderate low-carb diet there's room for a small portion of bread now and then. What counts is the total amount.
In small portions on moderate versions, yes. Stricter forms tend to rely on cauliflower, courgette or broccoli instead.
No – usually only the amounts change. Berries are easier to fit in than very sweet kinds or large smoothies.
In the longer term, usually not. According to studies, there's probably little difference compared with a balanced diet over up to two years. What matters is what you can keep up for good.
Start moderately rather than drastically, build every main meal around veg, protein and a source of fat, and make sure you get enough fibre and fluids. Three or four simple go-to dishes a week make the start easier.