Have you considered experimenting with a low-carb diet but don’t know where to begin? You're not alone. According to Statista, 17% of U.S. respondents reported following a low-carb or no-carb diet in 2024. In this guide, we will cover a brief introduction to the low-carb diet and who it may be suited to as well as outline how you can start a low-carb diet with the help of Territory’s meal delivery service.

Understanding the Low-Carb Diet

What is a low-carb diet?

A low-carb diet is an eating plan that restricts carbohydrate intake, typically focusing on proteins and healthy fats as primary sources of nutrition. This approach aims to reduce the consumption of sugars and starches found in foods like bread, pasta, and sugary snacks.

How many carbs a day can I eat on a low-carb diet?

The exact number of carbs varies depending on the specific low-carb plan you choose. Generally, a low-carb diet might range from 20 to 100 grams of carbs per day. Some very low-carb diets, like the ketogenic diet, restrict carbs to as little as 20-50 grams daily. At Territory, we offer a growing range of low-carb meals with no more than 30 grams of carbs to help you stick to whatever limits you choose in your low-carb diet plan.

Who should consider a low-carb diet?

Low-carb diets can be beneficial for various individuals, including:

• Those looking to lose weight: There are several studies, including this one in the New England Journal of Medicine, that show how a low carb diet can be beneficial to kick start a weight loss journey. In that particular study, participants who followed the low carb diet lost about three times more weight than those on the low fat diet.
• People managing type 2 diabetes or prediabetes: Many studies, such as this one, have shown that a low-carb diet can be effective in achieving glycemic control in people living with type 2 diabetes. In fact, more than half of the participants adopting the low-carb diet in that study achieved type 2 diabetes remission. Another recent study, as reported by Harvard Medical School, found that a low-carb diet helps cut blood sugar levels in people with prediabetes.
• Individuals seeking to improve their overall health markers: The aforementioned study reported by Harvard Medical School also showed that several other health measures, including blood glucose levels and weight, improved in participants who followed the low-carb diet. Several other studies also showcase improved health markers in participants following a low-carb diet.
  

Risks of a low-carb diet

While low-carb diets can be beneficial for many individuals, they're not without risks. Some potential concerns include:

• Possible initial side effects: The keto flu, also known as the low-carb flu, is a collection of symptoms that can occur when someone first starts a low carb diet. These symptoms are caused by the body adjusting to burning fat for energy instead of carbohydrates. The symptoms can include fatigue, headaches, nausea, constipation, sugar cravings, brain fog, increased hunger, poor sleep, decreased physical performance, muscle cramping, dizziness, and irritability.
• Potential nutrient deficiencies if not properly planned: Some studies have shown that a low-carb diet may result in nutritional deficiencies in certain individuals. It’s important to put careful planning into your specific diet to ensure you’re getting the required amounts of vitamins and minerals. Periodic vitamin and mineral blood level testing is also encouraged.
• Increased LDL cholesterol in some individuals: While many studies indicate that low-carb diets should reduce the risk of heart disease, there have been reported cases suggesting that a small subset of people experienced increased LDL cholesterol after adopting a low-carb diet.
  

It's always wise to consult with a healthcare professional before starting any new diet, especially if you have pre-existing health conditions.

Preparing to Start a Low-Carb Diet

Assessing Your Current Diet

While there’s no one size fits all when it comes to following a low-carb diet, it’s typically recommended to get 20-30% of total daily energy intake from carbohydrates. That typically equates to around 130g or fewer carbs per day. For those on a strict keto diet prescribed by their doctor/dietitian to manage a specific health condition, this benchmark will be much lower.

Before diving into a low-carb lifestyle, it's a good idea to understand your starting point. Take some time to track your current eating habits, paying special attention to your carbohydrate intake. This will give you a clear picture of the changes you'll need to make; you can then taper down sensibly from there. Consider using a tracking tool like MyFitnessPal to help you out with this step (pro tip: all of Territory Food’s meals are pre-loaded!).

Understanding Which Foods Are Low in Carbohydrates

Before you dive into a low carb diet, you’ll obviously need to do some research into what foods are actually low in carbohydrates and which ones should be avoided. Pay particular attention to those foods that you have identified within your current diet and find more suitable alternatives where possible.

A low-carb diet typically includes:

• a range of meats such as beef, pork, chicken, and turkey
• fish and seafood like salmon, trout, and shrimp
• vegetables that are low in carbohydrates, such as leafy greens, broccoli, cauliflower, and peppers
• fruits are included but in moderation, with a focus on berries such as strawberries, blueberries, and raspberries
• nuts and seeds, including almonds, walnuts, and chia seeds
• healthy fats from sources like avocados, olive oil, and coconut oil
• dairy products like cheese, yogurt, and butter can be included provided they are not heavily processed or sweetened

Foods typically avoided in a low-carb diet include:

• grains such as wheat, rice, oats, and barley - all of which are high in carbohydrates
• starchy vegetables like potatoes, sweet potatoes, and corn
• most fruits, especially bananas, apples, and oranges
• processed foods, sugary beverages and baked goods
• legumes, including beans, lentils, and chickpeas

Setting Clear Goals

Once you know your starting point, you can establish realistic, measurable goals for your low-carb journey. Whether it's weight loss, better blood sugar management, or overall health improvement, having clear objectives will help you stay motivated and track your progress.

Getting Started with a Low-Carb Diet

There’s no one-size-fits-all plan for getting started on a low-carb diet. Your plan will depend on your specific goals and preferences but the following guide is a good starting point for those who want to go low-carb for the long term.

Weeks 1 & 2 - The Transition Period

The first two weeks are crucial for adapting to your new low-carb lifestyle. During this period you should avoid dramatically cutting out all carbs. Instead it would be a good idea to focus on cutting out highly processed foods and foods containing processed sugars.

You can use your first weekly shop as a chance to stock up on whole, nutrient dense, low-carb foods to replace your usual high carb favorites.

 During this period, if you’d like a helping hand, consider exploring Territory Foods' Paleo or No-preference menu filters for convenient, low-carb meal options that align with your new eating plan.

Week 3 - Switching to Low Carb

As you enter week three, it's time to begin fully embracing the low carb lifestyle. From this point on you should:

• Significantly limit or eliminate high-carb foods
• Increase your consumption of non-starchy vegetables, proteins, and healthy fats

Significantly limit or eliminate high-carb foods

From this point onwards, you should really focus on minimizing high-carb foods from your diet. This includes:

1. Starchy vegetables: Reduce or eliminate potatoes, sweet potatoes, corn, and peas. While these vegetables have nutritional benefits, they're higher in carbs than their non-starchy counterparts.
2. Grains: Cut back on all grain-based products, including wheat, rice, oats, and corn. This means eliminating or severely limiting bread, pasta, cereals, and baked goods.
3. Legumes: While nutritious, beans and lentils are relatively high in carbs and should be limited on a low-carb diet.
4. Fruits: While fruits are healthy, many are high in sugar. Limit fruit intake to small portions of low-sugar fruits like berries.

Remember, the goal is not to eliminate carbs entirely, but to significantly reduce them to a level that aligns with your low-carb goals.

Increase your consumption of non-starchy vegetables, proteins, and healthy fats

As you reduce carbs, you'll need to increase other food groups to ensure you're getting adequate nutrition and staying satisfied. Focus on:

Non-starchy vegetables:  These provide essential vitamins, minerals, and fiber while keeping carb intake low and should form the base of your diet. Include a variety of:

• leafy greens (spinach, kale, lettuce)
• cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• other low-carb options like zucchini, bell peppers, and asparagus.
• Proteins: Increase your intake of high-quality proteins. This includes:
• Meats (beef, pork, lamb, etc.)
• Poultry (chicken, turkey, duck, etc.)
• Fish and seafood (salmon, tuna, sardines, shellfish, etc.)
• Eggs
• Plant-based proteins (tofu, seitan, tempeh (in moderation))

Healthy fats: These will become a primary source of energy on a low-carb diet. Include:

• Avocados
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, etc.)
• Olive oil, coconut oil, and avocado oil
• Fatty fish
• Full-fat dairy (if tolerated and part of your dietary plan)

Low-carb dairy: If dairy is part of your diet, opt for full-fat options like cheese, cream, and Greek yogurt.

By focusing on these food groups, you'll naturally reduce your carb intake while ensuring you're getting a wide range of nutrients. This approach helps maintain satiety, supports stable blood sugar levels, and provides the energy your body needs as it adapts to using fat as its primary fuel source.

Top Tip: Remember to stay hydrated and consider supplementing with electrolytes, as reducing carbs can lead to increased water loss. As always, listen to your body and adjust your intake based on how you feel and your individual health goals.

Noticing Changes

During this phase, pay attention to how your body feels as it adapts to fewer carbs. As your metabolism shifts to using fat for fuel instead of carbohydrates, you may experience various changes. 

Some of the more negative changes in the short term might put you off, but more often than not your body will overcome these hurdles in a short time if you stick to the diet. These include:

• Energy levels: Initially, you might feel a dip in energy as your body adjusts. However, many people report increased and more stable energy levels after this adaptation period.
• Digestive changes: Your digestive system might need time to adjust to the change in diet. You may experience temporary constipation or changes in bowel movements.
• Hydration and electrolyte balance: As your body releases stored water, you may need to increase your fluid intake. Watch for signs of electrolyte imbalance like headaches or muscle cramps.
• Physical performance: If you're physically active, you might notice a temporary decrease in performance during high-intensity activities. This usually improves as your body becomes more efficient at using fat for fuel.
• Sleep patterns: Some people experience changes in their sleep quality or duration. This often improves as the body adjusts.
• Mood: Be aware of any mood changes. While some report improved mood stability, others might experience irritability during the adaptation phase.

It can help to keep a journal to track these changes to help you identify patterns and make necessary adjustments to your diet. Remember, everyone's experience is unique, and these effects are often temporary as your body adapts to its new fuel source. If you experience severe or prolonged discomfort, consult with a healthcare professional.

Weeks 4-7 - Keto Reset (Optional)

For those aiming for a very low-carb or ketogenic approach, this is the time to transition into the keto reset phase. 

The keto diet simply means eating fat instead of carbs for energy.  Keto is short for ketogenic, which means the genesis of ketones. When we eat fats, they are broken down into ketones that can be used for energy.

A true keto diet limits carbs to less than 50 grams per day, which translates to roughly 10% of calories from carbs, 20% from protein, and 70% from fat. Consuming foods with this macronutrient ratio causes our bodies to burn fat for fuel instead of carbohydrates, meaning it’s a simple (not easy, but simple) way to burn body fat more efficiently.

Note: the keto diet was a natural way of eating for our ancestors as food availability ebbed and flowed with changing seasons. For this reason, it’s advised to do a keto diet for short periods of time, cycling on and off with a higher-carb diet, to mimic how this shift between energy sources occurred naturally.

A 3 to 6 week keto diet reset is the recommended amount of time to go on a strict keto diet. 

You can learn more about the keto diet and how to get started in our post: Here's What You Need To Know About Keto

Week 8 and Beyond - Long-Term Maintenance

Whether or not you’ve gone full keto-diet, at this stage you will want to focus on settling into your low-carb lifestyle for the longer term. It's important to focus on sustainability and finding a balance that works for your body and lifestyle long-term.

After several weeks of strict low-carb eating, you may want to gradually reintroduce some carbohydrates to find your personal "sweet spot." This process, often called carb cycling or carb refeeding, can help maintain metabolic flexibility and potentially enhance long-term adherence to your low-carb lifestyle. 

Start by adding small amounts of nutrient-dense carbs, such as berries, sweet potatoes, or quinoa, to one meal per week. Gradually increase the frequency or amount if desired, always paying close attention to how your body responds (remember that journal!). This approach can be particularly beneficial for athletes or highly active individuals who may require more carbs to support their performance and recovery. 

As you adjust your carb intake, you should closely observe how your body reacts. Pay attention to the factors listed below, paying closest attention to those that align with your specific health goals:

• Energy levels: Do you feel more energetic or lethargic after increasing carbs?
• Hunger and cravings: Has your appetite changed? Are you experiencing more cravings?
• Weight fluctuations: Has your weight remained stable, or are you noticing changes?
• Digestive health: Are you experiencing any gastrointestinal discomfort or changes in bowel movements?
• Mental clarity: Has your focus or mood been affected?
• Sleep quality: Have you noticed any changes in your sleep patterns?
• Physical performance: If you exercise regularly, has your performance or recovery been impacted?
• Blood glucose levels: Do different levels of carb intakes affect your glucose control?

Maintain Variety in your Low-Carb Diet with Territory Foods

Sustaining a low-carb lifestyle long-term requires finding ways to keep your meals interesting and satisfying. Territory Foods offers a range of low-carb meal options that can help you maintain variety without the hassle of constant meal planning and preparation. Here's how to make the most of this service:

1. Rotate meal choices: Take advantage of Territory Foods' diverse menu to try new low-carb dishes regularly. This can prevent diet fatigue and ensure you're getting a wide range of nutrients.
2. Customize your plan: Use Territory Foods' flexible ordering system to align with your personal carb goals. Whether you're sticking to very low-carb or allowing for moderate carb intake, you can select meals that fit your needs.
3. Use Territory meals as a template: Pay attention to the ingredient combinations and portion sizes in Territory Foods' meals. Use these as inspiration for your own cooking when you're not using the service.
4. Supplement with fresh foods: While Territory Foods provides balanced meals, consider adding extra low-carb vegetables or healthy fats to your plate if needed to meet your specific macronutrient goals.
5. Plan for special occasions: Use Territory Foods for your regular meals, but allow yourself the flexibility to enjoy occasional higher-carb meals for special events or social gatherings. This balance can make your low-carb lifestyle more sustainable in the long run.

The key to long-term success on a low-carb diet is finding a sustainable approach that works for your individual needs and lifestyle. Be patient with yourself, remain flexible, and allow yourself to adjust your approach as needed. With careful attention to your body's signals and the right support tools, like Territory Foods, you can maintain a healthy low-carb lifestyle for the long haul.

Note: Before making a significant dietary change, it’s important to consult with dietitians or nutritionists so that they can provide guidance on maintaining a balanced diet and address any specific health concerns you may have.