How long should I follow the diet?

This depend on many different factors, such as age, sex, physical activity, goals, and needs. However, it is not recommended for women to follow the diet for longer than 2-3 months, and 3-4 months of low carb meals are enough for men. If you haven’t reached your bodyweight goal within this time frame, switch to a more balanced diet but still reduce your calorie intake.

Can I eat high-carb foods after I complete the diet?

Yes, you can. However, it would be best if you start increasing your carbohydrates gradually in the first two weeks after you finish the diet. This is a mandatory rule if you have been in ketosis during the diet.

What should I do if I hit a weight loss plateau?

If you feel like your progress has stopped, it is a good idea to have a high carb day. This does not mean to eat burgers, pizza and candy all day. Simply replace most of your fats and some of your proteins with carbohydrates, coming from good sources – whole grains, legumes, starchy vegetables, rice. You can have a day like this every 2-3 weeks to boost your progress.

How to keep performing at my best at the gym, while eating low carb?

Make sure you pay attention to all the other factors that increase your performance – quality sleep, low stress levels, recovery exercises like stretching and mobility movements, giving your body enough time to rest between workouts. Your performance is a result of your choices, thoughts and actions 24/7, not only of your food on the plate.

Do low carb diets cause “carbs intolerance”?

There is no evidence that supports this speculation. Carbohydrates intolerance is the inability to digest certain carbs, due to an enzyme deficiency.

Can I combine a low carb diet with intermittent fasting?

This is a common combination and if there is a diet that is beneficial for intermittent fasting, this is the low carb diet. The fat-rich meals make you feel full for longer, which is important when you want to fast for a certain period of time.

I am on the low carb diet and not losing weight! What should I do?

Eating low carb is not enough to lose weight, you must be in a calorie deficit as well. Check chapter 6 to find out how to do this.

Is the low carb diet healthy?

There are two ways to interpret this – it is healthy because it eliminates heavily processed foods, but it would not be healthy if you exclude carbohydrates completely from your menu for too long. (anything over 3-4 months is considered too long)

Can a low carb diet cause insomnia?

In the short term, low carb diets can cause interrupted sleep. If this happens, the problem usually goes away in a week, or two, until your body adapts to your new eating style. Talk to your doctor if you still experience sleeping issues after two weeks in.

Will the low carb diet work?

This depends on you, and whether you do it right. If you follow our guide carefully, there is no reason for the diet not to work.

What can I eat on a low carb diet?

You can eat anything, except for the refined carbs and fats, sugars, etc. You just need to eat more of certain foods, and less of others. There are full lists of the foods to eat and avoid in chapter 5.

Is the low carb diet safe?

The diet is safe, as long as you do not do anything extreme, such as restricting your calories too much, or eliminating the carbs from your diet for long periods. In chapter 2 and 3, you can find out for who the diet is not safe.

Can the low carb diet cause joint pain?

There are no evidence that prove low carb diet leading to joint pain.

Will low carb diet reduce belly fat?

The diet will help reduce fat everywhere from your body, as long as you follow it correctly.

What is the best low carb diet?

There is no best diet that is universal and works for everyone. What worked for your friend might be bad for you and vice versa. However, there is a best way to create your individual low carb plan, and you can read about this in chapter 6.

How many grams of carbs should I eat to lose weight?

This is also explained in chapter 6. The recommended carbs intake is 1 to 1.5 grams of carbs per kilogram of bodyweight.