Questions & answers
Frequently Asked Questions
The questions I get asked most — answered honestly, without the usual diet-world hype.
How many carbs can I eat per day on a low-carb diet?
It varies depending on your goals. Generally, "low carb" means under 100g of carbohydrates per day. Many people find success at a moderate level of 20g–50g, while strict keto is typically under 20g. It’s best to start at a level that feels sustainable for you and focus on "net carbs" (total carbs minus fibre).
What's the difference between low carb and keto?
"Low carb" is a broad umbrella that includes any diet significantly lower in carbohydrates than the standard UK diet. "Keto" is a specific, stricter version where you eat so few carbs (usually under 20g net) that your body enters a metabolic state called ketosis. While keto is very effective, it isn’t necessary for everyone to reach their health or weight goals.
How long will it take to see results?
Most people notice an initial drop in "water weight" during the first week as their body uses up stored glycogen. Actual fat loss typically becomes noticeable from week two or three. You’ll often feel energy improvements and reduced hunger within the first 14 days, though everyone’s body responds at its own pace.
Can I eat out at restaurants on a low-carb diet?
Absolutely. It just takes a little bit of tactical ordering. Focus on a protein (steak, chicken, fish) and double up on the vegetables or salad instead of chips or potatoes. Don’t be afraid to ask for swaps—most UK restaurants are very accommodating if you simply ask to skip the bread or rice.
Can I drink alcohol on a low-carb diet?
Yes, but choice is key. Dry wines and spirits (like gin, vodka, or whisky) with sugar-free mixers like soda water are very low in carbs. Beer and cider are best avoided as they are essentially "liquid bread." Keep in mind that alcohol can temporarily slow down fat burning, so moderation is still sensible.
Is low-carb eating expensive?
It doesn’t have to be. While "keto products" in the supermarket can be pricey, the staples of a low-carb diet—eggs, tinned fish, frozen vegetables, chicken thighs, and mince—are some of the most budget-friendly foods available. Cooking from scratch using these basic ingredients is often cheaper than buying processed convenience meals.
How do I feed my family when they don't eat low carb?
The easiest way is to cook a "component" meal. Prepare a low-carb main (like a Bolognese or a roast chicken) and serve it with greens for yourself, while adding a side of pasta, rice, or potatoes for the rest of the family. Most of the recipes on this site are so tasty that your family likely won’t even notice they’re eating low carb!
Do I need to exercise more to lose weight on low carb?
No. While exercise is brilliant for your heart, mood, and muscles, weight loss is primarily driven by what you eat. You don’t need to spend hours in the gym to see results on a low-carb diet. In fact, a simple daily walk is often the most effective (and underrated) partner to a low-carb lifestyle.
I feel terrible in the first week — is that normal?
It can be. Some people experience the "keto flu"—headaches, fatigue, or irritability—during the first few days. This is usually caused by your body losing water and salts as you cut out carbs. Adding a little extra salt to your food or staying well-hydrated usually clears it up within a week.
Can I eat fruit on a low-carb diet?
Yes, but in moderation. Berries (strawberries, raspberries, and blackberries) are the best choice as they are lower in sugar and high in fibre. Tropical fruits like bananas, mangos, and pineapples are very high in sugar and can easily use up your entire carb allowance for the day.
Medical disclaimer: The information on this page is for general educational purposes only. It is not medical advice. If you have diabetes, are taking medication, are pregnant, or have any existing health condition, please consult your GP or a registered dietitian before making significant changes to your diet.