What is a Low Carb Diet?
A low carb diet reduces your intake of carbohydrates — the sugars, starches, and fibres found in foods like bread, pasta, rice, and sugary foods. Instead of relying on carbs for energy, your body gradually shifts to burning more fat for fuel.
Unlike extreme approaches, a sensible low carb diet focuses on reducing refined carbohydrates while keeping nutrient-dense foods like vegetables, quality proteins, and healthy fats. It's not about eliminating food groups — it's about making smarter choices about which carbs you eat and how much.
Moderate Low Carb
Good starting point. Allows fruit, some whole grains, and root vegetables.
Standard Low Carb
More noticeable effects. Focus on vegetables, protein, and healthy fats.
Very Low Carb / Keto
Triggers ketosis. Maximum appetite suppression but more restrictive.
How Low Carb Reduces Appetite Naturally
One of the most significant benefits of reducing carbohydrates is a natural decrease in hunger and cravings. This isn't willpower — it's biology. Here's what happens:
The Science of Carb-Cutting and Appetite
Blood sugar stabilisation: High-carb meals cause rapid spikes and crashes in blood glucose. These crashes trigger hunger signals and cravings. Low carb eating keeps blood sugar steady, reducing the "hungry-tired-hungry" cycle.
Reduced ghrelin: Research shows that low carb diets decrease levels of ghrelin, the "hunger hormone" that makes you feel hungry. Studies published in the American Journal of Clinical Nutrition found that participants on low carb diets experienced significantly less hunger than those on low fat diets with the same calories.
Increased satiety hormones: Protein and fat — which make up more of your diet when you cut carbs — are more satiating than carbohydrates. They trigger the release of peptide YY and cholecystokinin, hormones that signal fullness.
Ketone production: When carbs are very low (under 50g), your body produces ketones for fuel. Ketones have been shown to suppress appetite centres in the brain, which is why many people on keto diets report dramatically reduced hunger.
The Adaptation Period
Most people notice significantly reduced hunger and cravings after about 5-10 days of consistent low carb eating. The first few days can actually be harder — your body is used to running on glucose and may protest the change. This is sometimes called "low carb flu" and typically passes within a week.
Once your body adapts to burning fat for fuel, many people report:
- No longer thinking about food constantly
- Being able to skip meals without discomfort
- Fewer cravings for sweets and starchy foods
- More stable energy throughout the day
- Easier time maintaining a calorie deficit
Low Carb vs Weight Loss Medications
Weight loss injections like semaglutide (Wegovy, Ozempic) work by mimicking GLP-1, a hormone that reduces appetite and slows digestion. While these medications are effective, research shows that low carb diets can achieve similar appetite-suppressing effects through different biological pathways.
A well-formulated low carb diet:
- Naturally reduces hunger hormones
- Stabilises blood sugar (similar effect to reducing cravings)
- Has no injection side effects like nausea
- Costs nothing beyond your regular food shop
- Teaches sustainable eating habits
For many people, dietary changes are an effective first-line approach. Medications may be appropriate for those who need additional support, but they work best alongside healthy eating habits — not as a replacement for them.
What to Eat on a Low Carb Diet
Low carb eating doesn't mean suffering through boring meals. There's a wide variety of delicious foods you can enjoy freely:
Foods to Enjoy
- Proteins: Beef, chicken, pork, lamb, fish, seafood, eggs
- Above-ground vegetables: Broccoli, cauliflower, spinach, kale, courgettes, peppers, mushrooms, asparagus
- Healthy fats: Olive oil, butter, avocados, coconut oil, nuts, seeds
- Full-fat dairy: Cheese, cream, Greek yoghurt
- Berries: Strawberries, raspberries, blackberries (in moderation)
Foods to Limit or Avoid
- Sugary foods: Sweets, chocolate, biscuits, cakes, fizzy drinks, fruit juice
- Grains: Bread, pasta, rice, cereals, oats
- Starchy vegetables: Potatoes, sweet potatoes, parsnips
- High-sugar fruits: Bananas, grapes, mangoes, dried fruit
- Processed foods: Most packaged snacks, ready meals with hidden sugars
UK Supermarket Low Carb Shopping List
Here's what to look for at Tesco, Sainsbury's, Asda, and other UK supermarkets:
Proteins
- British beef mince (any fat percentage)
- Chicken thighs or breasts
- Pork chops, bacon, sausages (check for added sugars)
- Salmon, cod, haddock, prawns
- Free-range eggs
Vegetables
- Broccoli, cauliflower, cabbage, Brussels sprouts
- Spinach, rocket, lettuce, kale
- Courgettes, peppers, tomatoes, cucumbers
- Mushrooms, asparagus, green beans
- Avocados
Dairy & Fats
- Cheddar, brie, mozzarella, cream cheese
- Double cream, full-fat Greek yoghurt
- British butter
- Extra virgin olive oil
Low Carb Swaps
- Cauliflower rice instead of regular rice
- Courgetti (spiralised courgette) instead of pasta
- Lettuce wraps instead of bread
- Crushed pork scratchings instead of breadcrumbs
- Almond flour for baking
Watch Out for Hidden Carbs
Many processed foods contain hidden sugars and starches. Always check nutrition labels — especially on sauces, ready meals, "low fat" products (often high in sugar), and flavoured yoghurts. NutraSafe's barcode scanner instantly shows you the carb content of any UK product.
Getting Started: Your First Week
Starting a low carb diet doesn't require perfection from day one. Here's a sensible approach:
Days 1-3: Remove the Obvious
- Cut out sugary drinks, sweets, and desserts
- Replace bread, pasta, and rice with extra vegetables
- Increase protein at each meal
- Don't worry about counting yet — just make swaps
Days 4-7: Dial It In
- Start tracking your carbs to see where you're at
- Aim for under 100g of carbs per day
- You may experience "low carb flu" — drink plenty of water and add extra salt
- Notice how your hunger changes
Week 2 Onwards: Find Your Level
- Adjust your carb intake based on how you feel
- Some people do well at 100g; others prefer under 50g
- Pay attention to energy, hunger, and weight loss
- Make it sustainable — this isn't a short-term diet
Common Mistakes to Avoid
- Not eating enough fat: If you cut carbs and fat, you'll be hungry and miserable. Fat is your new fuel source.
- Fear of calories: Low carb works partly because it naturally reduces appetite. Don't restrict calories severely on top of cutting carbs.
- Ignoring electrolytes: Low carb eating causes you to excrete more sodium. Add salt to food and consider electrolyte supplements.
- Expecting instant results: Give your body 2-4 weeks to adapt before judging the diet.
- Being too strict too soon: Start moderate (100-150g carbs) before going very low carb.
Is Low Carb Right for You?
Low carb eating can be excellent for:
- People who struggle with constant hunger on traditional diets
- Those with blood sugar regulation issues (consult your GP)
- Anyone who feels tired after high-carb meals
- People who want to reduce cravings for sweet foods
It may not suit:
- Endurance athletes who need glycogen for performance
- People with certain kidney conditions (consult your GP)
- Those who genuinely enjoy and do well with carbohydrates
As with any significant dietary change, consult your GP if you have existing health conditions, take medications (especially for diabetes), or are pregnant.