A low carb diet aims to reduce the number of carbohydrates you eat. This may help you lose weight and improve your health by reducing your risk for diabetes, heart disease and other diseases. However, it is important to start this diet slowly and speak with your doctor or dietitian before making any major changes.

Carbohydrates are the body’s main energy source. During digestion, complex carbohydrates are broken down into simple sugars (also known as glucose) and released into the bloodstream. The body uses glucose for fuel and any excess is converted to body fat. By reducing carbohydrate intake, you encourage the body to burn stored fat for energy, which can result in weight loss.

The low carb diet typically eliminates refined and processed foods, such as white bread, pasta and cookies. Instead, the diet focuses on whole grains, fruits, vegetables and lean proteins. It also focuses on healthy fats, such as those found in avocados, nuts and olive oil. The low carb diet has been shown to help people lose weight and lower their cholesterol levels. However, more research is needed to determine whether this diet can prevent or treat chronic conditions like heart disease, high blood pressure and diabetes.

It can be challenging to follow a low carb diet, especially in the beginning. Some people may experience discomfort, such as fatigue or headaches, when their body adapts to burning fat for energy. This is referred to as the “keto flu” and can last for several days. Additionally, it is common for individuals to miss out on important nutrients, particularly fiber and vitamins, when starting a low carb diet.

When beginning a low carb diet, it is best to work with an experienced registered dietitian. A dietitian can provide personalized recommendations to meet your specific needs and goals. They can also help you find ways to include nutrient-rich foods in your low carb diet, such as by adding berries to your smoothie or choosing a smaller portion of quinoa for dinner.

A registered dietitian can also help you create a meal plan that meets your calorie needs. This will help you stick to your low carb diet and avoid slipping up on common pitfalls, such as consuming too few carbohydrates or not getting enough protein. A meal plan can also help you prepare food ahead of time and avoid making unhealthy choices when on the go.