Low Carb Diet for Weight Loss
The low carb diet (50-150g carbs/day) is more flexible than keto. Learn how to effectively reduce carbs to lose weight.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
What is the low carb diet?
The low carb diet consists of reducing carbs to 50-150g per day, compared to 250-300g in a standard diet. Unlike keto (less than 50g), it doesn't aim for ketosis but reduces carbs enough to promote weight loss and stabilize blood sugar.
Advantages over keto
Low carb offers more flexibility: you can eat fruit, some starches in moderate amounts, and legumes. There's no difficult adaptation phase (keto flu). It's an approach that's easier to maintain long-term and more compatible with normal social life.
Macronutrient distribution
On low carb, aim for: 25-30% carbs (100-150g), 30-35% protein (120-150g), 35-45% fat (70-90g). This distribution promotes satiety, preserves muscle mass, and maintains stable energy levels.
Foods to favor and limit
Favor: proteins (meat, fish, eggs), non-starchy vegetables, healthy fats (avocado, olive oil, nuts), dairy. Limit: white bread, pasta, white rice, sweets, sodas. Moderate: fruits, whole grains, legumes.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Low Carb Diet
The low carb diet is a balanced approach to weight loss without the extreme restrictions of the ketogenic diet. More flexible and easier to maintain, it suits a wide audience.
Low Carb vs Keto: What’s the Difference?
| Criteria | Low Carb | Keto |
|---|---|---|
| Carbs/day | 50-150g | <50g |
| Ketosis | No | Yes |
| Fruit allowed | Yes (moderate) | Very limited |
| Whole grains | Yes (small portions) | No |
| Adaptation | Easy | Difficult |
| Social flexibility | Good | Limited |
The 3 Levels of Low Carb
Moderate low carb (100-150g/day)
- Ideal for beginners
- Suitable for athletes
- Easy to maintain
Standard low carb (50-100g/day)
- Faster weight loss
- Good blood sugar stability
- Balanced distribution
Strict low carb (20-50g/day)
- Close to keto
- Maximum weight loss
- May trigger ketosis
Recommended Macros (1800 kcal)
| Level | Carbs | Protein | Fat |
|---|---|---|---|
| Moderate | 150g (33%) | 135g (30%) | 73g (37%) |
| Standard | 100g (22%) | 135g (30%) | 95g (48%) |
| Strict | 50g (11%) | 135g (30%) | 117g (59%) |
Foods by Category
Unlimited
- Green vegetables (spinach, broccoli, zucchini)
- Lean proteins
- Healthy fats
In moderation
- Fruits (1-2 servings/day)
- Whole grains (small portions)
- Legumes
Avoid
- Sugar and sweets
- White bread, white pasta
- Sodas, fruit juices
- Ultra-processed products
Sample Low Carb Menu (100g carbs)
Breakfast (20g carbs)
- Vegetable omelet
- 1 slice whole wheat bread
- Coffee without sugar
Lunch (30g carbs)
- 5 oz grilled chicken
- Large salad
- 1/2 cup quinoa
- Olive oil dressing
Snack (10g carbs)
- 1 green apple
- 20 almonds
Dinner (30g carbs)
- 5 oz fish
- Sauteed vegetables
- 1/2 cup lentils
Evening snack (10g carbs)
- Plain Greek yogurt
- A few raspberries
Benefits of Low Carb
- Improved satiety: proteins and fats keep you full longer
- Stable blood sugar: fewer insulin spikes, fewer cravings
- Flexibility: compatible with social life
- No adaptation phase: no keto flu
- Sustainable: can become a permanent lifestyle
Track Your Carbs with Voical
Carb counting is essential on low carb. With Voical, describe your meal by voice and instantly get your carb total. Simple, fast, and accurate to stay on target.