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Popular diet

Low-carb

A low-carb diet involves reducing the proportion of carbohydrates in your diet to 10–25% of daily energy while increasing the proportion of proteins and fats. This approach helps stabilize blood sugar levels and can promote weight loss by reducing appetite and providing a longer feeling of fullness.

Build a meal planSample menu
  • Protein20–30%
  • Fat45–60%
  • Carbs10–25%

The diet in numbers

Macros

Most calories come from fat: 45–60%.

Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.

  • Protein20–30%
  • Fat45–60%
  • Carbs10–25%

Calories by meal

The biggest meal is lunch: 40% of daily calories.

This is how daily calories split across breakfast, lunch, and dinner.

  • Breakfast25%
  • Lunch40%
  • Dinner35%

How it works

  1. 1

    Carbohydrates make up 10–25% of daily energy, proteins — 20–30%, fats — 45–60%

  2. 2

    Priority is given to protein products, healthy fats, and low-carb vegetables

  3. 3

    Products with a high glycemic index are excluded or minimized

  4. 4

    Meals are built around meat, fish, eggs, cheese, and non-starchy vegetables

  5. 5

    It is important to drink enough water and monitor electrolyte balance

  6. 6

    Gradual reduction of carbohydrates helps the body adapt

What to eat and what to avoid

Foods to eat

Meat and poultry

  • beef
  • pork
  • lamb
  • chicken
  • turkey
  • duck

Fish and seafood

  • salmon
  • mackerel
  • herring
  • cod
  • shrimp
  • squid
  • oysters

Eggs and dairy products

  • eggs
  • cottage cheese
  • cheese
  • butter
  • plain yogurt

Non-starchy vegetables

  • broccoli
  • cauliflower
  • zucchini
  • cucumbers
  • tomatoes
  • leafy greens
  • bell peppers

Fats and oils

  • olive oil
  • coconut oil
  • avocado
  • nuts
  • seeds

Beverages

  • water
  • unsweetened tea
  • black coffee
  • broth

Limit

Fruits

  • berries in small amounts
  • avocado
  • lemon

Dairy products

  • cow's milk
  • flavored yogurt
  • sweet cottage cheese desserts

Alcohol

  • dry wine in small amounts
  • strong alcohol without sugar

Starchy vegetables

  • potatoes
  • corn
  • carrots
  • beets

Avoid

Grains and bread

  • bread
  • pasta
  • rice
  • oatmeal
  • flour

Sweets and confectionery

  • sugar
  • candy
  • cookies
  • cakes
  • pastries
  • jam

Sugary beverages

  • soft drinks
  • juices
  • compotes
  • sweet tea

Semi-finished and processed products

  • sausages with additives
  • hot dogs
  • ready-made sauces
  • chips

High-carb fruits

  • bananas
  • grapes
  • mango
  • dried fruits
Live example

Sample menu for the week

Target 2108 kcal. One cooking session covers 2 days.

Build your own plan

5 Oct

2077 of 2108 kcal

  • Breakfast

    546 kcal

    • Omelet with Tomatoes
      546 kcal
      2 days - 2 serv.

  • Lunch

    930 kcal

    • Pasta Casserole with Vegetables
      720 kcal
      2 days - 2 serv.
    • Chicken Breast and Potato Soup
      Side210 kcal
      2 days - 2 serv.

  • Dinner

    601 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      2 days - 2 serv.
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      2 days - 2 serv.

6 Oct

2077 of 2108 kcal

  • Breakfast

    546 kcal

    • Omelet with Tomatoes
      546 kcal
      From day 1 batch

  • Lunch

    930 kcal

    • Pasta Casserole with Vegetables
      720 kcal
      From day 1 batch
    • Chicken Breast and Potato Soup
      Side210 kcal
      From day 1 batch

  • Dinner

    601 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      From day 1 batch
    • Roasted Portobello Mushrooms with Garlic and Herbs
      Side161 kcal
      From day 1 batch

7 Oct

2076 of 2108 kcal

  • Breakfast

    481 kcal

    • Pancakes with sausage and cheese
      481 kcal
      2 days - 2 serv.

  • Lunch

    846 kcal

    • Beef Braised with Potatoes in a Cauldron
      731 kcal
      2 days - 2 serv.
    • Meat Broth with Egg
      Side115 kcal
      2 days - 2 serv.

  • Dinner

    749 kcal

    • Shirataki pasta with ground chicken and tomato
      497 kcal
      2 days - 2 serv.
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      2 days - 2 serv.

8 Oct

2076 of 2108 kcal

  • Breakfast

    481 kcal

    • Pancakes with sausage and cheese
      481 kcal
      From day 3 batch

  • Lunch

    846 kcal

    • Beef Braised with Potatoes in a Cauldron
      731 kcal
      From day 3 batch
    • Meat Broth with Egg
      Side115 kcal
      From day 3 batch

  • Dinner

    749 kcal

    • Shirataki pasta with ground chicken and tomato
      497 kcal
      From day 3 batch
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      From day 3 batch

9 Oct

1749 of 2108 kcal

  • Breakfast

    440 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      2 days - 2 serv.

  • Lunch

    829 kcal

    • Mashed Potatoes with Butter
      619 kcal
      2 days - 2 serv.
    • Chicken Breast and Potato Soup
      Side210 kcal
      2 days - 2 serv.

  • Dinner

    480 kcal

    • Chicken Hearts with Mushrooms in Sour Cream
      292 kcal
      2 days - 2 serv.
    • Brussels Sprouts in Tomato Sour Cream Sauce
      Side188 kcal
      2 days - 2 serv.

10 Oct

1749 of 2108 kcal

  • Breakfast

    440 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      From day 5 batch

  • Lunch

    829 kcal

    • Mashed Potatoes with Butter
      619 kcal
      From day 5 batch
    • Chicken Breast and Potato Soup
      Side210 kcal
      From day 5 batch

  • Dinner

    480 kcal

    • Chicken Hearts with Mushrooms in Sour Cream
      292 kcal
      From day 5 batch
    • Brussels Sprouts in Tomato Sour Cream Sauce
      Side188 kcal
      From day 5 batch

11 Oct

1855 of 2108 kcal

  • Breakfast

    532 kcal

    • Omelette with butter sausages and tomatoes
      532 kcal

  • Lunch

    624 kcal

    • Meat Cutlets with Potatoes
      395 kcal
    • Chicken Soup with Homemade Noodles and Cabbage
      Side229 kcal

  • Dinner

    699 kcal

    • Chicken with Prunes in Cream Sauce
      543 kcal
    • Potatoes with Butter in a Slow Cooker
      Side156 kcal

Pros and cons

Pros

  • Can promote weight loss by reducing appetite
  • Helps stabilize blood sugar levels
  • Often leads to improved energy and concentration after adaptation
  • Can reduce cravings for sweets
  • Allows for diverse nutrition with meat, fish, and vegetables

Cons

  • First few days may be accompanied by fatigue and headaches
  • Requires careful meal planning
  • Can be more expensive due to the priority of protein products
  • Not suitable for intense sports training without adjustment
  • May cause deficiency of certain micronutrients if the diet is not properly balanced

Who it is for

Who it suits

  • People aiming for weight loss
  • Those experiencing energy fluctuations and hunger throughout the day
  • People with elevated blood sugar levels
  • Those who prefer meat and fish to plant-based foods
  • People engaged in moderate physical activity

Who should skip it

  • Athletes requiring high carbohydrate loads before intense training
  • People with kidney or liver disease
  • Pregnant and nursing women without specialist consultation
  • Children and teenagers during active growth periods
  • People with eating disorders

Recipes for this diet

Read more

Low-Carb Diet

A low-carbohydrate diet involves reducing the proportion of carbohydrates in the diet to 10–25% of daily energy intake while increasing the proportion of proteins and fats. This approach helps stabilize blood sugar levels and can promote weight loss by reducing appetite and providing a longer-lasting feeling of fullness.

Basic Nutrition Principles

In a low-carbohydrate diet, carbohydrates make up 10–25% of daily energy, proteins — 20–30%, and fats — 45–60%. Priority is given to protein products, healthy fats, and low-carbohydrate vegetables. Meals are built on the basis of meat, fish, eggs, cheese, and non-starchy vegetables. Products with a high glycemic index are excluded or minimized. It is important to drink enough water and monitor electrolyte balance.

What you can and cannot eat

Allowed products include meat, poultry, fish, seafood, eggs, cottage cheese, cheese, butter, plain yogurt, broccoli, cauliflower, zucchini, cucumbers, tomatoes, leafy greens, bell peppers, olive oil, coconut oil, avocado, nuts and seeds. Excluded are bread, pasta, rice, sugar, candy, cookies, cakes, carbonated drinks, juices, bananas, grapes, mango, dried fruits, potatoes, corn and processed foods with additives.

Benefits and Features of Adaptation

A low-carb diet can promote weight loss by reducing appetite, helps stabilize blood sugar levels, and often leads to improved energy and concentration after adaptation. In the first few days, fatigue, headaches, and irritability are possible — these are temporary phenomena associated with the body's adaptation. They usually pass within a week. Gradual carbohydrate reduction helps the body adapt more smoothly.

Low-carbohydrate nutrition is suitable for people seeking weight reduction, those experiencing energy and hunger fluctuations throughout the day, people with elevated blood sugar levels, those who prefer meat and fish to plant-based foods, and people engaged in moderate physical activity. However, this diet is not recommended for athletes requiring high carbohydrate loads before intense training, people with kidney or liver disease, pregnant and nursing women without specialist consultation, children and adolescents during active growth periods, as well as people with eating disorders.

Questions

Short answers to the most common questions about this diet.

Build a menu for this diet

The planner picks recipes within the macro range, splits calories across meals and builds a weekly shopping list.

Build a meal plan

This page explains diet rules and does not replace medical advice.

Updated 2026-10-02

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