Low carb, explained like a mate would.
Simple food, plain English, and nothing you need a nutrition degree for. No weighing every crumb, no expensive powders, and no lard in your coffee.
What carbs actually are
All food is made of three main things: protein (meat, fish, eggs), fat (butter, oil, the fat on meat) and carbohydrates, or carbs.
Carbs are sugars and starches. Sugar is the obvious stuff: sweets, fizzy drinks, cakes, fruit juice. Starch is the stuff that doesn't taste sweet but is: bread, pasta, rice, potatoes, cereal. Starch is just lots of sugar stuck together, and your body unpicks it back into sugar very quickly. As far as your blood is concerned, a slice of toast isn't far off a couple of teaspoons of sugar.
Fibre is a carb too, but your body can't digest it, so it passes straight through. That's why UK food labels leave it out of the carbohydrate figure.
Here's the bit most people never get told: your body has to have protein and fat to stay alive. It doesn't have to have carbs. It can make the small amount of sugar it needs by itself.
What carbs do inside you
- You eat them, your blood sugar goes up. Bread, pasta and sugar get turned into sugar in your blood within minutes.
- Your body releases insulin. Too much sugar in the blood is harmful, so insulin's job is to get it out of the blood fast.
- A bit gets stored as fuel, the rest gets stored as fat. Your muscles and liver can only hold a small amount. Everything over that is turned into fat. While insulin is high, your body is in "store" mode, not "burn" mode.
- Your blood sugar drops, and you're hungry again. A couple of hours later you're tired, grumpy and looking for a biscuit. Round and round it goes.
Why carbs pile the weight on
It's not because you're greedy or weak. You put on weight when you eat more than your body uses, and carbs make that very easy to do:
- They don't fill you upYou can eat a whole sharing bag of crisps and still want tea. Try doing that with three eggs.
- The sugar crash makes you hungryThe up-and-down of blood sugar keeps you snacking all day.
- Insulin tells your body to keep the fatWhile you're eating carbs all day, your body hardly gets the chance to burn what it's stored.
- Carbs plus fat is made to be overeatenChips, pizza, biscuits, doughnuts. That mix hardly exists in nature, and food companies know nobody can stop at one.
Not every carb is the enemy. Green veg and berries are carbs too, and they're good for you. It's the bread, pasta, rice, potatoes and sugar that do the damage.
Why we eat far more than our grandparents did
- Sugar was rationedIn Britain, sugar rationing didn't end until 1953. Sweets were a treat, not a daily thing.
- Food was cooked, not bought ready-madeMeat and two veg, cooked at home. No meal deals, no ready meals, no takeaway apps.
- No snacking all dayThree meals and maybe a biscuit with a cup of tea. Now there are crisps, chocolate and energy drinks at every till.
- The low-fat mistakeFrom the 1980s we were told fat was the enemy. Food companies took the fat out and put sugar and starch in to make it taste of something.
- Sugary drinks became normalFizzy pop, fruit juice and fancy coffees mean a lot of people drink a day's worth of sugar without eating anything.
- Cereal and toast for breakfastStarting the day on carbs sets off the hunger cycle before 9am.
- We move lessMore desk jobs, more driving, less walking and less physical work.
What it does to your health
- Type 2 diabetesMore than 4 million people in the UK have been diagnosed with diabetes, and most of them have type 2. It's strongly linked to carrying extra weight, especially round the middle.
- Being overweightAround 2 in 3 adults in England are now overweight or obese.
- Heart disease and strokeExtra weight, high blood pressure and diabetes all raise the risk.
- Fatty liverIt's not just drinkers. Too much sugar and extra weight can make fat build up in your liver.
- TeethSugar is the main cause of tooth decay. Having teeth taken out is one of the most common reasons young children go into hospital in England.
- Feeling rubbishEnergy crashes, cravings and always feeling hungry. Most people notice these change first.
This is general information, not medical advice. If you're worried about any of these, talk to your GP.
What low carb actually means
Carbs are the starchy and sugary foods: bread, pasta, rice, potatoes, cereal, cakes, biscuits, sweets and sugary drinks. Low carb just means eating a lot less of those, and filling up on meat, fish, eggs, cheese, veg and some fruit instead.
You don't have to go all-in. Pick the level that suits your life. You can always go lower later.
Steady
100–130gcarbs a day. Cut out the obvious stuff, keep a little fruit and the odd potato. Easy to keep going for years.
Lower
50–100gcarbs a day. Bread, pasta, rice and potatoes mostly gone. This is where a lot of people really feel the difference.
Strict (keto)
under 50gcarbs a day. Works for some people, but it's hard work and you don't need it to get results. Not where we start.
For comparison, a normal UK day is often 200g or more. Here's roughly what some everyday foods cost you (UK government food tables):
What's on the plate
Plenty
- Meat, chicken, bacon, sausages (high meat %)
- Fish and seafood
- Eggs
- Cheese, butter, cream, full-fat yoghurt
- Green and leafy veg: broccoli, cauliflower, cabbage, spinach, courgette, green beans, salad
- Olive oil
Some
- Berries: raspberries, strawberries, blueberries
- Nuts and seeds
- Onions, peppers, tomatoes, carrots
- 90% dark chocolate
- Dry wine, spirits with diet mixers
- Milk (it has more sugar than you'd think)
Not much
- Bread, wraps, pasta, rice, noodles
- Potatoes and chips
- Cereal and porridge
- Cakes, biscuits, sweets
- Fizzy drinks, juice, smoothies
- Beer, cider
- Most "low fat" products (fat out, sugar in)
Why people do it
- You're less hungryMeals with protein and fat keep you full for longer, so the 11am and 4pm snack attacks calm down.
- Fewer cravingsAfter a couple of weeks, most people find sugar has a lot less pull on them.
- Weight lossMany people lose weight without counting calories. Some of the first week's drop is water, so don't get carried away (or put off) by the scales early on.
- Steadier energyFewer sugar highs and crashes through the day.
- Blood sugarIt can help people with type 2 diabetes or prediabetes. If that's you, do it with your GP or nurse, not on your own.
The pitfalls nobody tells you about
- Going too strict, too fastThe number one reason people fall off. They go full keto on Monday, feel rough by Wednesday, and are eating toast by Saturday. Start Steady.
- The first-week wobbleHeadaches, tiredness or feeling a bit flat for a few days. Drink plenty of water and don't be shy with salt on your food. It passes.
- Getting bunged upLess bread often means less fibre. Eat plenty of veg, drink water, and add a few nuts or berries.
- Hidden carbsSauces, marinades, cheap sausages, "healthy" cereal bars and flavoured yoghurts can be loaded. See the Shopping page.
- "Keto" junkBars, shakes and biscuits sold as keto are often expensive and still junk. Real food is cheaper and works better.
- Eating out and travelThe bit that catches most people. It's easier than you think once you know what to ask for. See Eating out.
- Forgetting vegLow carb is not "only meat". Fill half the plate with veg.
you take medication for diabetes or blood pressure (doses may need changing as your diet changes), you're pregnant or breastfeeding, you have kidney problems, or you've had an eating disorder. This site is everyday food and common sense, not medical advice.
Tried it before and fallen off?
Join the club. Most people who've "failed" at low carb were sold the extreme version: fat bombs, strict macros, butter in coffee, and a feeling you'd ruined everything with one chip.
It's not all or nothing. A low-carb week with one pizza in it is still a good week.
Start at Steady, change one meal at a time (breakfast is usually the easiest), and only go lower if you want to.
Your first week
- Pick your level. Steady is fine. Seriously.
- Sort breakfast first. Eggs any way, bacon, full-fat Greek yoghurt with berries. Try the first omelette.
- Do one shop. Use the My kitchen list so the cupboards are full of things you can eat.
- Swap the sides, not the meal. Same chicken, same steak, but veg or salad instead of chips, rice or pasta.
- Have a sweet option ready. Berries and cream, or a box of peanut butter cups in the freezer, stops a craving turning into a biscuit binge.
- Drink water, salt your food. This sorts out most first-week wobbles.
- Plan one meal out. Read Eating out before you need it, not in the queue.
Recipes anyone can make
Every recipe is written for someone who has never cooked it before. Normal supermarket ingredients, step by step, with the carbs per serving on the badge.
Carbs per serving, worked out from the UK government's food tables and rounded up. How we count carbs.
How-tos
The simple basics that replace bread, pasta, rice and potatoes. Learn these once and most meals sort themselves out.
What's in your kitchen?
Open the fridge and the cupboards and tick what you've got. We'll show you what you can make right now, and what you're one or two things away from. Anything not ticked is your shopping list.
Tap an item when it's in your trolley. It moves into your kitchen, so the recipes above update too.
Drinks
Drinks are where a lot of hidden sugar comes in, and they don't fill you up. The good news: diet and zero-sugar fizzy drinks have no carbs at all, so you don't have to give up your cola.
Soft drinks, tea and coffee
| Drink | Serving | Carbs | Verdict |
|---|---|---|---|
| Water, still or sparklingFlavoured fizzy water too, if it says no sugar | Any | 0g | Go |
| Diet Coke, Coke Zero, Pepsi MaxAnd other diet or zero sugar fizzy drinks | 330ml can | 0g | Go |
| No-added-sugar squashDiluted as the bottle says | Glass | under 1g | Go |
| Tea or coffee, black | Mug | 0g | Go |
| Tea or coffee with a splash of milk | Mug | about 1g | Go |
| Unsweetened almond or soya milkCheck it says unsweetened | 200ml | under 1g | Go |
| Sugar-free energy drinks | 250ml can | about 1g | Go |
| Milk, semi-skimmedMore sugar than people think | 200ml glass | about 9g | Some |
| Latte or cappuccinoAsk for a small, or an americano with a splash | Medium | 10 to 15g | Some |
| Regular cola | 330ml can | about 36g | Avoid |
| Fanta, Irn-Bru and other "reduced sugar" popUK sugar tax cut the sugar, but not to zero | 330ml can | about 15g | Avoid |
| Orange juiceHealthy-looking, but it's fruit sugar | 250ml glass | about 22g | Avoid |
| Smoothie | 250ml bottle | 25 to 30g | Avoid |
| Regular energy drinks | 250ml can | about 28g | Avoid |
| Hot chocolate | Mug | about 27g | Avoid |
Alcohol
| Drink | Serving | Carbs | Verdict |
|---|---|---|---|
| Spirits: gin, vodka, whisky, rumNeat, with soda water or a diet/slimline mixer | Single (25ml) | 0g | Go |
| Dry white or red wine | 175ml glass | about 1g | Go |
| Prosecco or Champagne, labelled Brut | 125ml glass | about 1 to 2g | Go |
| Light or low-carb lagerCheck the label, it varies a lot | Pint | 5 to 10g | Some |
| Regular lager or bitter | Pint | about 12g | Avoid |
| CiderSweet ciders are the worst | Pint | 15 to 25g | Avoid |
| Regular tonic or lemonade as a mixerAsk for slimline or diet | 200ml | about 12g | Avoid |
| Alcopops and cocktails | Bottle or glass | 20 to 40g | Avoid |
Alcohol tends to hit harder when you're eating low carb, and it makes the 2am kebab look like a great idea. Spirits with a diet mixer or a glass of dry wine are the best choices.
Sweeteners in diet drinks
Diet drinks use sweeteners instead of sugar, so they don't add carbs. They're fine for most people. A few people find the sweet taste keeps cravings going. If that's you, cut down slowly and drink more fizzy water.
Carb figures come from the UK government's food tables where they have them, otherwise typical UK labels, rounded. Brands vary, so check the label: on UK labels, look at "Carbohydrate" per 100ml.
Eating out and on the road
The rule that works almost everywhere: keep the meat, fish or eggs, lose the bread, chips, rice and sweet sauces, and ask for extra veg or salad. Most places will happily do it. You're the customer.
Just say this
- "Could I have that without the bun, please?"Works in burger places, pubs and cafés. If they can't, just take it off yourself.
- "Can I swap the chips for salad or veg?"Most pubs and restaurants will. Some charge a pound or two.
- "Can I have the sauce on the side?"So you can use a little, or none.
Where you are, what to order
Services and petrol stations
- Boiled egg pots
- Cheese snacks and mini cheeses
- Pork scratchings
- Plain salted nuts
- Cooked chicken pieces
- Beef jerky or biltong (check sugar, it varies a lot)
Skip: meal-deal sandwiches, crisps, flapjacks, "protein" bars.
Burger and chicken chains
- Burgers or double cheeseburgers, no bun
- Grilled chicken, not breaded or battered
- Side salad instead of chips
- Mayo is fine, ketchup and BBQ sauce are sugary
Skip: nuggets, wraps, chips, milkshakes.
Pub
- Steak, gammon, mixed grill, chicken
- Chips swapped for salad or veg
- Carvery: meat and green veg, small splash of gravy
- Burger with no bun
Skip: Yorkshire puddings, roast potatoes, pies, battered fish.
Indian
- Tandoori chicken, chicken or lamb tikka (the dry kebab, not masala)
- Shashlik, seekh kebab
- Saag (spinach) dishes, curries with a thin sauce
- Side of salad or veg instead of rice
Skip: rice, naan, poppadoms, korma and masala (often sweetened), bhajis, samosas.
Italian
- Steak, chicken or fish with veg
- Antipasti: cured meats, cheese, olives
- Big salad with protein
Skip: bread basket, pasta, pizza, risotto. (Or have the pizza and enjoy it. See "fallen off" on Start here.)
Chinese
- Crispy aromatic duck, without the pancakes and hoisin
- Egg foo yung (omelette)
- Plain stir-fried greens or beansprouts
The hardest one. Most sauces are thickened with cornflour and sugar. Skip anything sweet, sticky, glossy or battered, plus rice and noodles.
Hotel breakfast
- Eggs, bacon, sausages, mushrooms, tomatoes
- Cheese and ham from the continental bit
- Plain yoghurt with a few berries
Skip: toast, hash browns, beans, cereal, juice, pastries.
Drinks
- Water, tea, coffee (milk is fine in moderation)
- Spirits with soda water or diet mixers
- Dry red or white wine
Skip: beer, cider, alcopops, sweet cocktails. Alcohol tends to hit harder when you eat low carb, so go steady.
The car or bag kit
Five minutes the night before saves a services sandwich. A small cool bag with:
Finding low-carb food in a normal supermarket
You don't need a health shop. Everything on this site comes from an ordinary UK supermarket.
How to read a UK label in 10 seconds
- Look at the "per 100g" column, not "per portion". Manufacturers' portions can be tiny.
- Find "Carbohydrate". On UK labels this already has fibre taken out, so it's the number that counts. Under 5g per 100g is low. Over 15g is high.
- "Of which sugars" is part of the carbohydrate number, not extra on top.
- American recipes and products are different. US labels include fibre in the carbs, so you have to subtract it yourself. Online "net carbs" comes from this.
How we work out the carbs on this site
- The UK way, not the American wayWe use the UK "Carbohydrate" figure, which already has fibre taken out. We never subtract fibre again, so our numbers aren't flattered.
- Official UK figures firstEvery ingredient comes from the UK government's official food tables (McCance & Widdowson's, on gov.uk). Where they have no figure, we use a typical UK supermarket label.
- Added up, then rounded upWe weigh out each ingredient, add up the carbs, divide by the servings and always round up. If a recipe offers a choice, we count the higher one.
- Sweeteners count as zeroUK labels list erythritol under carbohydrate (as a "polyol"), but your body doesn't use it, so it counts as 0g.
Every recipe shows its full working at the bottom of the page, ingredient by ingredient.
Nuts: which are lowest in carbs
Per 30g handful, lowest first. UK government food tables.
| Nut | Carbs | Level |
|---|---|---|
| Brazil nuts | 0.9g | Low |
| Walnuts | 1.0g | Low |
| Macadamias | 1.4g | Low |
| Almonds | 1.6g | Low |
| Pecans | 1.7g | Low |
| Hazelnuts | 1.8g | Low |
| Pistachios | 2.5g | Medium |
| Mixed nuts | 3.5g | Medium |
| Cashews | 5.4g | High |
Nuts are great for low carb, but they're easy to eat by the bagful. A handful is a portion.
Watch out, hidden carbs
- Cheap sausages and burgers are bulked out with rusk (bread). Go for 90% meat or more.
- Sauces in jars and bottles: ketchup, BBQ, sweet chilli, most curry and pasta sauces.
- Marinated or glazed meat: honey, maple, BBQ, teriyaki.
- Flavoured and "light" yoghurt. Plain full-fat Greek is the one.
- Low fat anything. Sugar goes in when fat comes out.
- Coleslaw and potato salad often have added sugar.
- Smoothies and juice: healthy-looking, but a lot of sugar.
Easy swaps, how to make them, and where to find them
- Cauliflower rice instead of riceBuy it frozen in the freezer aisle of most big supermarkets, or make your own: grate cauliflower on the big holes of a cheese grater, then fry in a little butter for 5 minutes. Full how-to
- Courgetti instead of spaghettiReady-made packs are in the veg aisle near the salad bags, or make your own by peeling long ribbons off a courgette with a vegetable peeler. Fry for 2 minutes, never boil. Full how-to
- Black bean or edamame spaghetti instead of pastaLooks and eats like real spaghetti. Find it in Holland & Barrett and the free-from or world food aisle of bigger supermarkets. Boil it like normal pasta for the time on the pack and drain. A 50g (dry) portion is about 7g carbs, against about 37g for the same amount of normal pasta. It's not cheap, so it's a treat swap.
- Cauliflower mash instead of mashed potatoBoil cauliflower florets for 10 minutes until very soft, drain really well, then mash with butter, salt and pepper. Full how-to
- Ground almonds instead of flourIn the baking aisle. You can't swap them spoon for spoon in any old recipe, so use them in recipes written for them, like the mug cake and shortbread.
- Sweetener instead of sugarErythritol or stevia blends, in the sugar and baking aisle. Check the pack: some are spoon for spoon with sugar, some you use less of. Powdered dissolves best in puddings and cream.
- 90% dark chocolate instead of milk chocolateChocolate aisle, usually on the top shelf with the posh bars. Have a square or two with a cup of tea, or melt it to make peanut butter cups.
- Pork scratchings or cheese snacks instead of crispsCrisps and snacks aisle. Ready to eat, just check the label for under 5g carbs per 100g.
- Lettuce leaves instead of bread or wrapsLittle gem or iceberg leaves hold a filling like a wrap. See the tuna boats
The My kitchen page lists every cupboard, fridge and freezer essential, with tick boxes. Tick what you've got and the rest is your list.