What to Eat on a Low Carb Diet

Low Carb Diets By Sex

Because body composition, fat distribution, and hormones vary by sex, so might the effectiveness of a given diet. For example, a 2025 literature review concluded that the keto diet is most effective for men, followed by postmenopausal women, then premenopausal women.

A study published in 2023 compared the keto diet and a more general low carb diet in mice by sex. On the keto diet, the researchers observed decreased body weight and subcutaneous fat only in males. The non-ketogenic moderate low-carbohydrate diet actually increased body weight and perigonadal fat in females. Overall, they concluded that females were more prone to unfavorable metabolic effects of low carb diets.

Additional studies have found that a low carb diet may produce more effective weight loss in men than women.

Conversely, in a University of Texas study, male mice experience more negative effects — such as oxidative stress and cellular senescence — than females on a keto diet. The researchers concluded that estrogen may promote certain protections against the adverse effects of the diet.

As with any nutritional advice for individuals with obesity, it is important to consider the whole person, with attention to life stage, activity level, hormones, and comorbidities. Dietary recommendations are not one size fits all.

What is considered a low carb diet for a woman?

Most low carb diets do not make specific recommendations by sex. However, it’s important to consider whether a female patient is pre-, peri-, or post-menopausal, along with any other conditions she may have. Keep in mind, someone who is pregnant or lactating will also have different dietary needs.

Both men and women should seek to maintain healthy levels of fat and protein as well. Reliance on these nutrients can increase when cutting back on carbohydrates. Protein recommendations and requirements vary tremendously and are affected by the individual’s lean body mass, physical activity level, and whether or not they are in the process of weight reduction.

What is considered a low carb diet for a man?

While low carb diets are reportedly effective for weight loss in men, other factors should be considered, such as activity level and overall health. A balanced intake of fat and protein is also essential. As with women, protein recommendations vary widely, though men typically need a higher intake of protein compared to women due to higher lean body mass.

What to Eat On a Low Carb Diet

A common question patients may ask is, “What should I eat on a low carb diet?” Emphasize quality over quantity. If they are looking for specific suggestions, here are some they might consider.

Low Carb Breakfast Ideas

The typical American breakfast is loaded with carbohydrates and added sugars. Even “healthy” cereals can contain high levels of sugar and carbs. Low carb breakfasts could include: scrambled eggs with turkey bacon, a veggie omelet, avocado with smoked salmon, or greek yogurt.

Low Carb Lunch Ideas

Salads can be low carb, but keep in mind that the addition of dried fruits and certain salad dressing will drive up the total carbohydrate content. Other low carb lunches include: lettuce wraps, a burger without the bun, or veggies with a protein such as chickpeas or grilled chicken.

Low Carb Dinner Ideas

Dinner can often be the easiest meal for compliance with a low carb food diet plan. Most dinners already include a protein, a vegetable, and a starch. For many people, going low carb is simply a matter of eliminating the starch and avoiding starchy vegetables like corn and peas. Low carb dinners could include: steak with broccoli, chicken with riced cauliflower, or a broth-based soup with a salad.

Low Carb Snack Ideas

Snack choices may include nuts, cheese, eggs, hummus, or sliced veggies with dip.

FAQs About Low Carb Diets

What are net carbs?

The term “net carbs" means the total carbohydrate content of a food minus any dietary fiber and sugar alcohols. For example, four ounces of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber. Subtracting the fiber yields one gram of net carbs. Some diets, like the Atkins diet, rely on tracking net carbs.

While it is generally accepted that dietary fiber and sugar alcohols do not affect glucose metabolism, this may not be completely true. For patients with diabetes the ADA recommends against using the calculation of net carbohydrates and monitoring glucose levels when consuming fiber and sugar alcohols. https://diabetes.org/food-nutr...

How many carbohydrates should someone eat for weight loss?

There is no single guideline on the exact number of carbohydrates a person should eat to help lose weight. What may work for one person will not work for others. An individual’s carbohydrate intake depends on age, gender, physical activity, body composition, and metabolic rate.

Physically active individuals can tolerate more carbohydrates than sedentary individuals. Many individuals who remove processed or refined carbs from their diet will notice a healthy weight change.

Are keto diets considered low carb?

Yes, a ketogenic diet is a low carb diet, but not all low carb diets are ketogenic. Keto is a high-fat, very low-carbohydrate diet. A very low carbohydrate intake causes the body to burn fat instead of carbohydrates to provide energy. In a typical ketogenic diet, carbohydrate consumption is limited to less than 50 grams per day, often with an induction phase where carbohydrates are limited to less than 20 grams per day. Daily dietary macronutrients in a ketogenic diet generally consist of 5-10% carbohydrates, 70-80%, and 10-20% protein.

Are there risks to low carb diets?

With a low carb diet, there is a risk of over-consuming fat and/or protein. Restricting carbohydrates to less than 20 grams per day, as recommended in the first phase of the keto diet, can result in ketosis. Ketosis occurs when not enough carbohydrates are available for your body’s energy needs, so it breaks down stored fat. This causes ketones to build up and may cause nausea, headache, mental fatigue, and bad breath.

What is the risk of a low carb diet for the kidneys?

A lower carbohydrate diet is generally not considered to pose a risk to the kidneys, however there have been reports of specific cases of renal failure in patients on a ketogenic diet. At the other end of the spectrum, a ketogenic diet has been used to manage kidney disease. People with kidney disease, which can accompany T2D, should always proceed with caution when making dietary choices. While research results vary, recommendations should be tailored to the individual.

Does LDL cholesterol increase on low carb diets?

Low carb diets often include an increase in consumption of high-fat, high-cholesterol foods. LDL cholesterol levels depend, in part, on diet. There is evidence that a low-carbohydrate, high-fat diet can elevate LDL levels.

Should patients stay on low carb diets if they are on GLP-1s?

It may be too early to fully understand the interplay between low carb diets and incretin therapies. However, nutritional and lifestyle counseling are an important part of this treatment. For example, the indications for both Zepbound (tirzepatide) and Wegovy (semaglutide) include reference to a reduced-calorie diet. The actual macronutrient balance should be tailored to the individual.

A paper published in early 2026 reviewed 12 clinical trials that had incorporated nutritional interventions or dietary assessments during semaglutide or tirzepatide therapy in adults with obesity or Type 2 diabetes. Overall, the researchers found that the studies did little to track or assess micronutrient intake. However, trials that used specific energy prescriptions and macronutrient targets, particularly those that significantly restricted carbs, preserved more lean mass.