Low Carb

Low carbohydrate eating has become one of the most widely adopted dietary approaches for weight management, blood sugar control and metabolic health. This collection covers low carb food products, snacks, supplements and meal replacements suitable for ketogenic, low-carb high-fat (LCHF) and general reduced-carbohydrate diets. Products are selected for their macronutrient profile, ingredient quality and suitability for people managing their carbohydrate intake for health or performance reasons.

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The Evidence for Low Carbohydrate Diets

Low carbohydrate diets have strong clinical evidence for short-term weight loss and blood sugar management, particularly in people with type 2 diabetes or insulin resistance. A 2019 systematic review in the BMJ found that low carb diets produced greater weight loss and HbA1c reductions than low fat diets at 6 months, though differences narrowed at 12 months. For people with type 2 diabetes, reducing carbohydrate intake can significantly reduce medication requirements under medical supervision. The ketogenic diet (typically under 20–50g net carbs per day) induces ketosis, where the body uses fat as its primary fuel source.

Electrolytes and the Keto Transition

One of the most common challenges when starting a low carb or ketogenic diet is the "keto flu" — a period of fatigue, headaches and brain fog that occurs as the body adapts to burning fat for fuel. This is largely caused by electrolyte losses, as reduced insulin levels cause the kidneys to excrete more sodium, which in turn leads to losses of potassium and magnesium. Supplementing with sodium, potassium and magnesium during the transition period significantly reduces these symptoms. Adequate hydration is equally important.

Common Questions

How many carbs per day is considered low carb?

There is no single definition, but most low carb diets restrict carbohydrates to 50–130g per day (compared to a typical Western diet of 200–300g). A ketogenic diet is more restrictive, typically under 20–50g of net carbs per day to maintain ketosis. Moderate low carb (50–100g) is often more sustainable long-term and still provides meaningful metabolic benefits for most people.

Is a low carb diet safe long-term?

For most healthy adults, a well-formulated low carb diet that includes adequate vegetables, protein and healthy fats is safe long-term. Concerns about kidney health are not supported by evidence in people without pre-existing kidney disease. People with type 1 diabetes, kidney disease or who are pregnant should consult their GP before starting a low carb diet, as it requires careful management in these groups.