Low Carb Diet
A flexible approach that reduces carbohydrate intake to 50-130g per day while allowing a wider range of foods than strict keto. Moderate evidence supports its use for weight loss and blood sugar management.
Low Carb Diet Key Facts
Moderate evidence from multiple RCTs
Numerous randomised controlled trials have examined low carb diets for weight loss. A 2023 Cochrane review and several large meta-analyses support short-to-medium-term weight loss benefits, particularly in the first 6 months. Evidence for long-term superiority over other calorie-controlled diets is mixed.
Less restrictive - 50-130g carbs vs under 20-50g
Low carb diets allow 50-130g of carbohydrates per day, while ketogenic diets typically restrict to under 20-50g to maintain nutritional ketosis. Low carb permits more vegetables, some fruit, legumes, and even small portions of whole grains, making it more sustainable for many people long-term.
May produce faster initial weight loss
Research suggests low carb diets produce greater weight loss in the first 6 months compared to low fat diets, partly due to water loss from reduced glycogen stores. By 12 months, differences tend to even out when total calorie intake is matched (Sacks 2009, Bazzano 2014).
Partially aligned with NHMRC
The NHMRC Australian Dietary Guidelines recommend whole grains and cereals as part of a balanced diet. A moderate low carb approach (100-130g/day) can still include small portions of whole grains and plenty of vegetables, making it partially compatible. Very low carb versions (under 50g) are less aligned.
Moderate - flexible and sustainable
Low carb is more flexible than keto, allowing a wider variety of foods. No strict ketone monitoring needed. Main adjustments involve reducing bread, pasta, rice, and sugary foods. Most restaurant meals can be adapted easily by swapping starchy sides for extra vegetables or salad.
What is the Low Carb Diet?
The low carb diet reduces daily carbohydrate intake to roughly 50-130g per day, compared to the typical Australian intake of 200-300g. This places it between a standard balanced diet and the more restrictive ketogenic diet. The approach focuses on replacing refined carbohydrates with protein, healthy fats, and non-starchy vegetables.
Low carb eating has become one of the most popular dietary approaches in Australia for weight loss and blood sugar management. Its flexibility makes it more sustainable than stricter carbohydrate-restricted diets for many people. Research suggests it may be particularly effective for people with insulin resistance, type 2 diabetes, or metabolic syndrome, though it can be a useful weight loss tool for the general population as well.
How the Low Carb Diet Works
Reducing carbohydrate intake works through several mechanisms. First, it lowers insulin levels, which may facilitate fat mobilisation from adipose tissue. Second, higher protein intake (typically 25-35% of energy) increases satiety through stimulation of GLP-1, PYY, and CCK hormones while suppressing ghrelin. Third, the thermic effect of protein (20-30% of energy consumed is used in digestion) slightly increases metabolic rate compared to a high carb diet. Fourth, eliminating refined carbohydrates and sugary foods removes some of the most calorie-dense, hyper-palatable items from the diet, often leading to a spontaneous reduction in total energy intake without deliberate calorie counting. Unlike strict keto, low carb diets do not necessarily induce sustained nutritional ketosis, though mild ketosis may occur at the lower end of the carb range.
Macronutrient Breakdown
50-130g per day. Focus on non-starchy vegetables, some fruit, and small portions of whole grains if desired.
Higher than standard diets. Typically 100-150g per day depending on body size and activity level.
Emphasis on unsaturated fats (olive oil, avocado, nuts) alongside moderate saturated fat from meat and dairy.
This macronutrient range is flexible. Some people thrive closer to 50g carbs, others at 130g. Individual response varies based on activity level, insulin sensitivity, and personal preference.
Low Carb Diet in Australia
The CSIRO Total Wellbeing Diet, one of Australia's most well-known research-backed diets, is essentially a moderately low carb, higher protein approach. This lends credibility to the low carb concept within the Australian nutrition landscape. The NHMRC Australian Dietary Guidelines (2013, currently under review) recommend whole grains as part of a balanced diet, so very low carb versions diverge from official advice. However, the guidelines also emphasise limiting added sugars and refined grains, which aligns with low carb principles. Australian supermarkets (Woolworths, Coles, Aldi) now stock extensive ranges of low carb products including wraps, bread alternatives, and protein-enriched foods. Accredited Practising Dietitians in Australia increasingly support moderate low carb approaches, particularly for patients with type 2 diabetes.
Low carb diets have a moderate evidence base from multiple RCTs and meta-analyses. They consistently produce weight loss comparable to or slightly greater than low fat diets in the short term (6 months). Long-term differences are less clear. Evidence is stronger for metabolic benefits in people with type 2 diabetes and insulin resistance, where low carb diets may improve HbA1c and triglyceride levels.
Research & Evidence
Bazzano LA, Hu T, Reynolds K, et al.
Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial
Annals of Internal Medicine
Finding: 148 participants randomised to low carb (under 40g/day) or low fat for 12 months. The low carb group lost significantly more weight (3.5 kg more), had greater reductions in fat mass, and improved cardiovascular risk markers including triglycerides and HDL cholesterol.
Sacks FM, Bray GA, Carey VJ, et al.
Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
New England Journal of Medicine
Finding: Large RCT (811 participants) comparing four diets with different macronutrient ratios over 2 years. All groups lost similar weight when calorie intake was matched, suggesting total energy matters more than macronutrient composition for weight loss.
Sainsbury E, Kizirian NV, Partridge SR, Gill T, Colagiuri S, Gibson AA
Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis
Diabetes Research and Clinical Practice
Finding: Meta-analysis found low carb diets reduced HbA1c significantly more than higher carb diets at 3 and 6 months in people with type 2 diabetes. Effects were attenuated at 12 and 24 months.
Mansoor N, Vinknes KJ, Veierod MB, Retterstol K
Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials
British Journal of Nutrition
Finding: Meta-analysis of 11 RCTs (1,369 participants) found low carb diets produced significantly greater weight loss, reduced triglycerides, and increased HDL cholesterol compared to low fat diets. LDL cholesterol was slightly higher in low carb groups.
Goldenberg JZ, Day A, Brinkworth GD, et al.
Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data
BMJ
Finding: Systematic review found low carb diets achieved higher rates of diabetes remission at 6 months compared to control diets. Benefits diminished at 12 months, highlighting the importance of long-term adherence.
Noakes TD, Windt J
Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review
British Journal of Sports Medicine
Finding: Narrative review summarising evidence for LCHF diets in weight management, metabolic syndrome, and type 2 diabetes. Concluded the evidence supports low carb as a viable dietary approach, particularly for insulin-resistant individuals.
Source data from published peer-reviewed studies. Links open in a new tab to external medical databases.
Low Carb Diet Pros and Cons
Pros
Effective short-term weight loss
Multiple RCTs show low carb diets produce comparable or slightly greater weight loss than low fat diets over 6-12 months, particularly in the early phases.
Source: Bazzano 2014
May improve blood sugar control
Research suggests low carb diets can reduce HbA1c and fasting glucose in people with type 2 diabetes, potentially reducing medication requirements.
Source: Sainsbury 2018
More flexible than keto
Allowing 50-130g of carbs means you can still enjoy vegetables, berries, nuts, and even small portions of whole grains, making it more socially sustainable.
May improve triglycerides and HDL
Meta-analyses consistently show low carb diets reduce triglycerides and increase HDL (good) cholesterol, two important cardiovascular risk markers.
Source: Mansoor 2016
Reduces appetite through protein and satiety
Higher protein intake increases satiety hormones and reduces hunger, often leading to spontaneous calorie reduction without deliberate restriction.
No strict calorie counting required
Many people lose weight on low carb by simply reducing starchy and sugary foods without needing to track kilojoules, making it more practical for everyday life.
Widely supported in Australia
The CSIRO Total Wellbeing Diet is based on similar principles. Accredited Practising Dietitians increasingly recommend moderate carb restriction for metabolic health.
Cons
Initial side effects
Some people experience fatigue, headaches, irritability, and constipation during the first 1-2 weeks as the body adjusts to lower carbohydrate intake, sometimes called "low carb flu".
LDL cholesterol may increase
Some individuals, particularly those genetically predisposed, see an increase in LDL cholesterol on low carb diets. Regular blood work monitoring is recommended.
Source: Mansoor 2016
Long-term adherence can be challenging
Studies show weight loss differences between low carb and other diets diminish at 12-24 months, partly because many people gradually increase carb intake over time.
Source: Sacks 2009
May limit fibre intake
If whole grains, legumes, and fruit are heavily restricted, fibre intake may fall below the recommended 25-30g per day. Adequate vegetable intake helps mitigate this.
Restrictive for some social situations
Bread, pasta, rice, and potatoes are staples of many Australian social meals. Navigating barbecues, family dinners, and restaurants requires some planning.
Not suitable for everyone
People with kidney disease, some liver conditions, or a history of disordered eating may need to avoid or modify this approach. Medical advice is recommended before starting.
Who is the Low Carb Diet For?
May be suitable for
- Adults looking for a flexible weight loss approach without strict calorie counting
- People with insulin resistance, prediabetes, or type 2 diabetes (with medical supervision)
- Those who have found keto too restrictive and want a more sustainable alternative
- People wanting to reduce refined carbohydrates and added sugars
- Individuals with metabolic syndrome seeking to improve triglycerides and blood sugar
Not recommended for
- Children, adolescents, or pregnant/breastfeeding women (without dietitian guidance)
- People with chronic kidney disease (higher protein load)
- Those with a history of eating disorders
- People with familial hypercholesterolaemia (may worsen LDL levels)
- Endurance athletes who rely on high carbohydrate availability for performance
Medical Considerations
Important - Read Before Starting
- If you take blood sugar-lowering medication (metformin, insulin, sulfonylureas), doses may need adjustment as carb intake drops - consult your GP
- Get baseline blood work before starting (lipid panel, HbA1c, fasting glucose, kidney function)
- Recheck blood work at 3 months to monitor LDL cholesterol and kidney function
- If you have a history of gallstones, a high fat diet may trigger symptoms - increase fat gradually
- People on blood pressure medication may need dose adjustments as weight loss can lower blood pressure
Low Carb Diet Foods
Foods to Eat
Protein sources
- Chicken thigh/breast
- Beef steak and mince
- Lamb cutlets
- Salmon and barramundi
- Eggs
- Prawns
- Kangaroo (very lean, high iron)
- Tofu and tempeh
Non-starchy vegetables
- Broccoli
- Cauliflower
- Spinach
- Zucchini
- Capsicum
- Mushrooms
- Green beans
- Asparagus
- Kale
- Lettuce
Healthy fats
- Avocado
- Extra virgin olive oil
- Macadamia nuts
- Almonds
- Walnuts
- Chia seeds
- Butter
- Coconut oil
Dairy
- Greek yoghurt (full fat, no added sugar)
- Cheese (cheddar, halloumi, feta)
- Cream
Low-sugar fruits
- Berries (strawberries, blueberries, raspberries)
- Avocado
- Lemon and lime
Other
- Dark chocolate (85%+)
- Olives
- Bone broth
- Herbs and spices
Foods to Avoid
Refined grains
- White bread
- White pasta
- White rice
- Pastries
- Most breakfast cereals
Sugary foods
- Soft drinks
- Lollies
- Cakes and biscuits
- Ice cream
- Fruit juice
Starchy vegetables (limit)
- Potatoes (small portions okay)
- Sweet potato (small portions okay)
- Corn
Processed foods
- Chips and crisps
- Packaged snacks
- Most fast food
- Sugary sauces and dressings
High-sugar fruits (limit)
- Bananas
- Grapes
- Mangoes
- Dried fruit
Sample 7-Day Low Carb Diet Meal Plan
| Day | Breakfast | Lunch | Dinner | Snacks | ~kJ |
|---|---|---|---|---|---|
| Monday | 2-egg omelette with spinach, mushroom, and feta cheese | Chicken Caesar salad (no croutons) with parmesan and olive oil dressing | 200g salmon fillet with roasted broccoli and cauliflower mash | 30g almonds, cheese stick | 7,100 kJ |
| Tuesday | Greek yoghurt with blueberries and chia seeds | Lettuce wrap burgers with beef patties, cheese, avocado, and tomato | 250g lamb cutlets with grilled zucchini and green beans | Celery sticks with cream cheese | 7,400 kJ |
| Wednesday | Scrambled eggs (3) with smoked salmon and avocado | Tuna salad with mixed leaves, cucumber, olives, and olive oil | 200g chicken thigh stir-fry with capsicum, mushrooms, and cauliflower rice | 30g macadamia nuts | 7,200 kJ |
| Thursday | Bacon and egg cups (2 eggs, 2 rashers) with sliced avocado | Zucchini noodles with beef bolognese sauce | 200g barramundi with asparagus and a side salad | Handful of walnuts, 2 squares dark chocolate | 7,000 kJ |
| Friday | Smoothie with spinach, protein powder, almond milk, and berries | Halloumi and roasted vegetable salad with pesto dressing | 250g scotch fillet steak with mushroom sauce and steamed greens | Boiled eggs (2) | 7,600 kJ |
| Saturday | Mushroom and cheese omelette with a side of avocado | Prawn and avocado salad with lime dressing | Slow-cooked lamb shoulder with roasted cauliflower and a mint yoghurt sauce | Olives and cheese plate | 7,800 kJ |
| Sunday | Eggs Benedict on portobello mushroom caps (instead of muffin) with hollandaise | Chicken and vegetable soup (no potato or pasta) | 200g kangaroo steak with sweet potato mash (small portion) and steamed broccolini | Berries with cream | 7,300 kJ |
This is a sample Low Carb Diet meal plan for illustration. Adjust portions based on your individual calorie needs. Consult an Accredited Practising Dietitian for a personalised plan.
Suggested Australian Products
Cauliflower rice
ConvenienceBirds Eye or Woolworths brand
Frozen riced cauliflower is a convenient low carb swap for rice. Ready in 3 minutes in the microwave.
Protein bread (low carb)
ConvenienceAldi Baker's Life Lower Carb or Herman Brot
Low carb bread with 5-7g carbs per slice versus 15-20g in standard bread. Good for sandwiches and toast.
Extra virgin olive oil
StapleCobram Estate (Australian)
Australian-made EVOO for cooking and dressings. Rich in monounsaturated fats and polyphenols.
Greek yoghurt (full fat, no added sugar)
StapleChobani Whole Milk or Jalna
High protein, low sugar yoghurt. Choose plain full-fat varieties and add your own berries.
Macadamia nuts (raw)
StapleWoolworths Macro or local brands
Australian-grown macadamias are high in monounsaturated fat and low in carbs. Ideal snack in 30g portions.
Konjac noodles (shirataki)
ConvenienceSlendier
Almost zero carb and zero calorie noodle alternative made from konjac root. Good for stir-fries and soups.
How to Get Started
- 1Calculate your current carbohydrate intake for a few days to establish a baseline - most Australians eat 200-300g per day
- 2Set an initial target of 100-130g of carbs per day for the first 2 weeks, then adjust down to 50-100g if desired
- 3Swap refined carbs first: replace white bread with low carb bread, white rice with cauliflower rice, pasta with zucchini noodles
- 4Increase protein at each meal (eggs, chicken, fish, beef) to maintain satiety as carbs decrease
- 5Stock your kitchen with low carb staples: eggs, cheese, nuts, non-starchy vegetables, olive oil, and quality meats
- 6Drink plenty of water and consider adding a pinch of salt to water in the first week to maintain electrolyte balance
- 7Use our macro calculator to set personalised carb, protein, and fat targets based on your body and goals
- 8Meal prep on Sundays to avoid reaching for high carb convenience foods during busy weekdays
- 9Track progress with weekly weigh-ins and waist measurements rather than daily scale checks
- 10Get blood work at baseline and 3 months to monitor your response, particularly lipid panel and blood glucose
Common Mistakes to Avoid
Watch out for these
- Cutting carbs too aggressively from day one - a gradual reduction over 1-2 weeks is more sustainable and reduces side effects.
- Not eating enough non-starchy vegetables - vegetables provide essential fibre, vitamins, and minerals on a low carb diet.
- Replacing carbs with only protein and neglecting healthy fats - adequate fat intake is important for satiety and hormone function.
- Fear of all carbohydrates equally - non-starchy vegetables, berries, and nuts are low carb and highly nutritious. Focus on reducing refined grains and added sugars first.
- Not drinking enough water - lower carb intake reduces glycogen stores, which releases water. Hydration needs may temporarily increase.
- Eating too many "low carb" processed products - low carb bars, breads, and snacks can be useful occasionally but should not replace whole foods.
- Ignoring total calories - while many people naturally eat less on low carb, it is still possible to overeat calorie-dense foods like nuts, cheese, and oils.
Related Calculators
Calorie Deficit Calculator
Calculate the right energy deficit for steady weight loss
TDEE Calculator
Find your total daily energy expenditure to set your baseline
Macro Calculator
Set personalised carb, protein, and fat targets for your low carb plan
BMI Calculator
Track your BMI progress over time
Calorie Calculator
Determine your daily kilojoule needs for weight loss
Related Diet Guides
Keto Diet
A very low-carbohydrate, high-fat diet that shifts the body into ketosis. Research suggests it may support short-to-medium term weight loss, though long-term evidence remains limited.
Carnivore Diet
An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
Calorie Deficit Diet
The fundamental principle behind all weight loss. Strong evidence supports a moderate calorie deficit as the most reliable approach to fat loss.
Find a Dietitian Near You
Get personalised advice on the Low Carb Diet from an Accredited Practising Dietitian in your area.
Frequently Asked Questions
What is the difference between low carb and keto?
Low carb diets typically allow 50-130g of carbohydrates per day, while keto restricts to under 20-50g to achieve sustained nutritional ketosis. Low carb is more flexible - you can include more vegetables, berries, nuts, and even small amounts of whole grains. Most people find low carb easier to maintain long-term because it does not require the strict carb limits or ketone monitoring of keto.
How many carbs should I eat per day on a low carb diet?
Most low carb diets target 50-130g of carbohydrates per day. A good starting point is 100g per day, then adjust based on how you feel and your results. For context, the average Australian eats 200-300g of carbs daily. Use our macro calculator to get a personalised target based on your weight, activity level, and goals.
Will I lose weight on a low carb diet?
Research suggests most people lose weight on a low carb diet, primarily because higher protein intake increases satiety and leads to spontaneous calorie reduction. RCTs show average weight loss of 5-10% of body weight over 6-12 months (Bazzano 2014). Initial losses in the first 1-2 weeks include significant water weight from depleted glycogen stores.
Is a low carb diet safe long-term?
Moderate low carb diets (80-130g carbs/day) appear safe for most healthy adults based on available research. The CSIRO Total Wellbeing Diet uses similar principles and is considered safe. Very low carb diets (under 50g) have less long-term safety data. People with kidney disease, liver conditions, or a history of eating disorders should consult their GP or Accredited Practising Dietitian first.
What are the side effects of a low carb diet?
Common initial side effects in the first 1-2 weeks include fatigue, headaches, irritability, and constipation as your body adapts. These are sometimes called "low carb flu" and usually resolve. Ensuring adequate water, electrolytes (sodium, potassium, magnesium), and fibre from vegetables helps minimise symptoms.
Can I eat fruit on a low carb diet?
Yes, in moderation. Berries are the best choice - strawberries (6g carbs per 100g), blueberries (12g), and raspberries (5g) are relatively low in carbs and high in fibre and antioxidants. Avocado is also technically a fruit and very low carb. Limit tropical fruits like bananas (23g per 100g), mangoes, and grapes, which are higher in sugar.
Is low carb suitable for type 2 diabetes?
Research suggests low carb diets may improve blood sugar control and reduce HbA1c in people with type 2 diabetes (Sainsbury 2018, Goldenberg 2021). However, if you take blood sugar-lowering medications, doses may need adjustment to prevent hypoglycaemia. Always work with your GP or endocrinologist when changing your diet alongside diabetes medication.
Can I do low carb on a budget in Australia?
Yes. Budget-friendly low carb staples include eggs ($5-8/dozen), frozen vegetables ($2-3/kg), tinned tuna ($1-2/tin), chicken thighs ($6-10/kg), cheese ($8-12/kg), and seasonal fresh vegetables. Buying meat in bulk from butchers or on special at Coles and Woolworths helps. A low carb diet can cost $70-100/week per person.
This website is for informational and research purposes only. We are not medical professionals and nothing on this page constitutes medical advice, diagnosis, or treatment. Always consult a qualified doctor, Accredited Practising Dietitian, or specialist before making any changes to your diet.
The information on this page is based on published peer-reviewed research and Australian dietary guidelines. Individual results may vary. Data sourced from the NHMRC, Dietitians Australia, and published clinical studies. Last reviewed 2026-04-12.
Sources
- Bazzano LA, Hu T, Reynolds K, et al. (2014). Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Annals of Internal Medicine. DOI: 10.7326/M14-0180 PMID: 25178568
- Sacks FM, Bray GA, Carey VJ, et al. (2009). Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. New England Journal of Medicine. DOI: 10.1056/NEJMoa0804748 PMID: 19246357
- Sainsbury E, Kizirian NV, Partridge SR, Gill T, Colagiuri S, Gibson AA (2018). Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis. Diabetes Research and Clinical Practice. DOI: 10.1016/j.diabres.2018.02.026 PMID: 29522789
- Mansoor N, Vinknes KJ, Veierod MB, Retterstol K (2016). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. British Journal of Nutrition. DOI: 10.1017/S0007114515004699 PMID: 26768850
- Goldenberg JZ, Day A, Brinkworth GD, et al. (2021). Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data. BMJ. DOI: 10.1136/bmj.m4743 PMID: 33441384
- Noakes TD, Windt J (2017). Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. British Journal of Sports Medicine. DOI: 10.1136/bjsports-2016-096491 PMID: 28053201