What is a Low-Carb DIet and Who Should Try It?

For those of us who just starve when trying a low-calorie diet (I'm with you!), a low carb diet may be the answer for you! You'll never feel hungry on a low-carb diet because you're not limiting how much you eat, but rather what you eat. A low-carb diet is effective because of how your body uses energy. Carbohydrates act like cash in your pocket: quick to spend and always used first. Fat is more like your long-term savings account. When you eat lots of carbs, your body keeps burning the “cash” and never touches the “savings.” But when you dramatically reduce carb intake, those quick-energy funds run out, and your body turns to stored fat for fuel. This shift is the foundation of why low-carb eating leads to steady and often rapid fat loss.

How Low to Start

Most people get the strongest results by starting with 20–30 grams of net carbs per day. Net carbs are calculated using a simple formula:

Net carbs = Total carbs – fiber – sugar alcohols

Always check serving sizes, because many packages list multiple servings and can throw off your counting. At 20–30 grams net, weight loss is usually quite rapid. Some people still lose at 50 grams, though more slowly. The best approach is to begin strictly, stay there as long as possible, and then loosen gradually while keeping carbs under about 70 grams net per day.

Keep Your Muscle: Strength Training Matters

When you lose weight, the goal is to lose fat, not muscle. Regular strength training—whether weights, resistance bands, or simple bodyweight exercises — helps your body preserve lean tissue while it burns fat for fuel. Even two to three short sessions a week can make a meaningful difference.

Using AI to Simplify the Journey

Modern tools like ChatGPT and other AI systems make low-carb living far easier. They can calculate your daily net carb intake, design meal plans customized to your preferences and schedule, create shopping lists, and even generate step-by-step cooking instructions. Instead of tracking everything manually, you can offload the busywork and focus on consistency.

Start With What You Already Eat

The easiest entry point is looking at your current diet. Find the highest-carb foods and decide whether to drop them or swap them for lower-carb alternatives. A few simple replacements can dramatically reduce your daily carb load. For example:

• Swap regular tortillas for low-carb versions

• Replace potato chips with parmesan crisps

• Use cauliflower rice instead of traditional rice

These small changes help you stay satisfied without blowing your carb budget.

A Note About Cholesterol

Some people notice cholesterol levels rise when they shift to high-fat, low-carb eating. To help manage this, emphasize leaner proteins such as poultry, fish, and plant-based options like tofu or tempeh (while staying mindful of their carb content). A low-carb diet does not require heavy saturated fat intake, and balancing your protein sources supports both heart health and long-term sustainability.

Putting It All Together

Starting low-carb is simpler than it seems. Once you understand how the diet works, make a few smart food swaps, include regular strength training, and let AI tools help with planning and tracking, the process becomes smooth and sustainable. Begin strict, stay consistent, and adjust slowly over time—your body will naturally tap into its “savings account” and burn fat efficiently.

Stay well,

Sandra Koehn DO