Low-carb foods might nevertheless contain substantial levels of saturated fat and calories. Since the late 1990s, low-carb foods—those that severely restrict the number of carbs consumed—have been at the forefront of the weight-loss market.
Though the Dietary Guidelines for Americans recommend that carbs account for 45 to 65 percent of your total daily calorie consumption, a low-carb diet often involves eating 100 grams or less of carbohydrates per day.
The premise is that putting your body into ketosis, a metabolic state in which you burn fat instead of glucose, can help you lose weight faster. To achieve this state, people who follow low-carb diets often exclude added sweets, grains, and refined carbohydrates like those found in cookies or crackers, fruit, vegetables, and other foods.
However, a 2023 meta-analysis published in JAMA Network Open discovered that not all low-carb foods are equally effective for weight loss. These researchers examined data from three major prospective cohort studies, including over 123,000 people, and discovered that low-carb foods centered on high-quality macronutrients derived from healthy plant-based foods were related to decreased weight gain. Meanwhile, low-carb foods based on animal proteins, lipids, or refined carbs were associated with increased weight gain.
Read on for the 6 worst low-carb foods to move the needle on the scale.
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1. Low-carb drinks and beer
When you want to lose weight, you should limit your alcohol usage. However, merely switching to low-carb drinks or beer at your prior volume is unlikely to produce the benefits you seek.
“Even low-carb alcohol contains calories, which can accumulate,” says Weinandy, noting that alcohol slows metabolism. “Most calorie-containing beverages, when eaten daily, can hinder weight control efforts. This is why water, calorie-free tea, and coffee are preferred over sugary drinks.”
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2. Low-carb cookies or crackers
Eating low-carb cookies or crackers instead of the usual prepackaged snacks may help you lose weight. However, experts point out that these are still extensively processed and can be mislabeled, resulting in slower progress.
“Although these may be low in carbs, they are often higher in fat and total calories because they frequently include ground nuts and seeds,” explains Liz Weinandy, RD, a registered dietitian at The Ohio State University Wexner Medical Center.
She suggests that instead of consuming low-carb manufactured meals, it is preferable to consume healthy carbs from natural sources, such as fruits, vegetables, legumes, and whole grains.
“Time and time again, studies show those who eat more plant foods have better health and lower risks for many chronic diseases,” a dietician states. “A better approach would be to lower the amount of ultra-processed carbs,” even those marketed as low in carbohydrates.
3. Red meat.
If you’ve been on TikTok recently, you might have noticed the viral trend of the “carnivore diet,” a rigorous eating plan in which dieters eat only meat and other animal products like eggs and dairy. However, experts warn that not only is this bad for your heart, but it may also backfire on your weight loss efforts.
“Fatty red meat, like ribeye steak, contains significant amounts of saturated fat, which can increase insulin resistance and inflammation, thereby hindering progress toward weight loss goals,” adds Routhenstein.
The nutritionist also warns that processed meats such as salami are high in saturated fats, salt, and preservatives, which can contribute to weight gain and cardiovascular problems.
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4. Sausages
In general, processed meats should be avoided since they are high in sodium and trans fats, both of which are bad for your heart. Despite their modest carbohydrate content, experts suggest they can nevertheless contribute to weight gain.
Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietician at Entirely Nourished, states this is true regardless of type: Sausages prepared from processed beef, hog, chicken, or turkey can all cause delayed movement on the scale.
“These are low in carbs but high in salt, which can lead to water retention and bloating, potentially hindering weight loss efforts,” she tells me.
5. Butter
When following a low-carb diet, choose high-quality oils and fats to cook with, such as extra virgin olive oil.
“Butter, although it doesn’t contain carbs, is calorically dense and high in saturated fat, which can impede weight loss goals by contributing to excess calorie intake,” Routhenstein explains.
6. Mayonnaise
Condiments are frequently a hidden source of calories, which means they can quickly ruin your weight loss objectives if not portioned properly.
“Just one tablespoon of mayonnaise, about the size of your thumb from the tip to where it meets your palm, is 100 calories,” Weinandy tells me. “You may easily use two to three teaspoons on a single sandwich. Low carb? Yes. “Low calories? No!”
We provide the most recent information from leading experts, fresh research, and health agencies, but our content is not intended to be a substitute for professional advice. Always consult your healthcare professional directly if you have any questions about your medicine or your overall health.
