A lot can happen in two weeks on a low-carb diet. People often notice the number on the scale shift, clothes feel looser, and energy levels start to change. Some of that early weight loss comes from dropping water weight, but low-carb diets have also been shown to support fat loss more effectively than some traditional low-fat approaches.
We’ll look at what to expect from low-carb diet weight loss in 2 weeks, how your body responds and what results are realistic. You’ll also find a sample meal plan with low-carb breakfasts, lunches, dinners and snacks, including easy picks from Frive’s low-carb meals to help you stay consistent when life gets busy.
What is a low-carb diet?
A low-carb diet restricts your intake of carbohydrates, including those found in pasta, bread, sugary foods and starchy vegetables, focusing instead on foods high in protein and fat.
Generally used for weight loss, the goal of a low-carb diet is to stabilise blood sugar, support fat burning and reduce overall calorie intake. Depending on the approach, daily carb intake can range from very low (like keto) to more moderate levels that still limit high-carb foods.
Different types of low-carb diets
Not all low-carb diets are the same. The term covers a range of eating styles, each with its own approach to how many carbs you eat and where they come from:
- - Standard low-carb: Often keeps carbs under 130g per day, focusing on lean proteins, non-starchy vegetables and healthy fats.
- - Ketogenic (keto): A very low-carb, high-fat diet where carb intake typically drops below 50g daily to push your body into a ketosis state where it burns fat for energy instead of glucose.
- - Paleo: Based on whole, unprocessed foods similar to what might have been eaten in the Palaeolithic era. It’s not strictly low-carb, but is often lower in carbs by cutting out grains and refined sugar.
- - Carb cycling: Alternates between higher and lower carb days and is often used by athletes or people trying to preserve muscle while losing fat.
Research has shown that low-carb diets can be just as effective as, if not more effective than, low-fat diets for short-term weight loss. Several studies link low-carb eating to improved blood sugar control, particularly in people with type 2 diabetes or insulin resistance.
How many carbs should you eat?
There’s no one-size-fits-all answer, but here’s a general guide:
- - Moderate low-carb: 100–130g of carbs per day
- - Very low-carb/keto: Under 50g per day
To figure out your own target, consider your calorie needs and multiply by the percentage of carbs you want to include.
What food should you eat on a low-carb diet?
Foods to eat on a low-carb diet
- - Meat: Beef, lamb, pork, chicken - great sources of protein and zero carbs.
- - Fish: Salmon, trout, haddock, tuna - packed with healthy fats and protein.
- - Eggs: Whole eggs, egg whites, yolks - versatile and nutrient-rich.
- - Leafy greens: Spinach, kale, broccoli, and cauliflower are low in carbs and high in fibre and vitamins.
- - Lower-carb fruits: Blueberries, strawberries, raspberries, and blackberries satisfy sweet cravings without too many carbs.
- - Nuts and seeds: Almonds, walnuts, sunflower seeds, chia seeds, and macadamia nuts provide good fats and protein with minimal carbs.
- - High-fat dairy: Full-fat cheese, butter, heavy cream, and Greek yoghurt provide fats and protein with fewer carbs.
- - Fats and oils: Ghee, avocados, avocado oil, olive oil, and coconut oil are essential for energy and satiety.
Foods to eat in moderation
If you’re not following an extremely low-carb or keto plan, you might include small portions of:
- - Starchy vegetables: Potatoes, sweet potatoes, yams, peas, corn.
- - Higher-carb fruits: Bananas, pineapples, mangoes.
- - Whole grains: Brown rice, oats, quinoa.
- - Legumes: Lentils, black beans, pinto beans, chickpeas.
- - Higher-carb dairy: Milk and full-fat yoghurt.
- - Dark chocolate: Rich in antioxidants - choose varieties with 70% cocoa or higher and enjoy in moderation.
Dry wines without added sugar can be an occasional treat, but remember that alcohol and dark chocolate can slow weight loss if consumed too much. For drinks, opt for coffee, tea, or sugar-free sparkling water to avoid added sugars.
Foods to avoid on a low-carb diet
Depending on your carb limit, you’ll want to limit or skip:
- - Sweet snacks: Sweets, ice cream, baked goods and other sugary treats.
- - Refined grains: White rice, white pasta, tortillas, crackers.
- - Diet or low-fat products: These often replace fat with added sugars.
- - Highly processed foods: Convenience meals, fast food, chips, cookies, pretzels, etc.
- - Sugar-sweetened drinks: Soda, sweet tea, sports and energy drinks.
Always check ingredient labels to make sure your choices fit your carb goals.
Try Frive’s delicious Hazelnut Dukkah Crusted Salmon
What low-carb diet results can you expect after 2 weeks?
Starting a low-carb diet usually brings noticeable changes within two weeks. Some low-carb diet results after 2 weeks include:
Week 1: Quick wins
Most early weight loss comes from shedding water stored with carbs, leading to a drop of several pounds. Bloating often decreases, and cravings for sugary foods can lessen. Some people feel low energy or “keto flu” symptoms as the body adjusts, but staying hydrated and replenishing electrolytes helps. Early improvements in blood sugar and insulin sensitivity may also begin.
Week 2: Steady progress
Energy levels and mental clarity tend to improve as the body adapts to burning fat for fuel. Weight loss slows to a steady pace, and mood and appetite regulation often improve, alongside blood sugar control and even blood pressure.
How much weight can you lose in 2 weeks on a low-carb diet?
Many hope to see rapid weight loss during the first two weeks of a low-carb diet, but results can vary widely. Typically, the initial drop in weight is mostly water loss because reducing carbs lowers glycogen stores, which hold water in the body, leading to a quick loss in the first week.
Fat loss usually happens more gradually, often around 1 to 2 pounds per week after the initial phase. Factors like age, activity level, starting weight, diet consistency and whether you follow an omnivore or vegetarian low-carb diet all influence results. For example, those with a higher starting weight tend to lose more initially, and active individuals often see better outcomes.
While low-carb diets can be effective for short-term weight loss compared to low-fat diets, producing rapid weight loss in the first 6 to 12 months, the total amount lost depends on calorie intake and consistency.
Potential drawbacks of a low-carb diet and how to manage them
Even though many people see benefits from a low-carb diet, it can come with a few temporary side effects, especially in the early days. The good news? Most are short-lived or manageable with a bit of planning.
1. The “Keto Flu”
One of the most common initial side effects is the “keto flu” — a group of symptoms like:
- - Headache
- - Fatigue
- - Irritability
- - Brain fog
- - Nausea
These often appear within the first few days as your body shifts from burning carbs to burning fat.
How to manage it:
- - Stay hydrated
- - Get enough electrolytes (sodium, magnesium, potassium)
- - Ease into low-carb gradually
2. Constipation
Some people also notice constipation due to a reduced fibre intake.
How to manage it:
- - Eat plenty of low-carb vegetables
- - Drink enough water
- - Include fibre-rich foods like chia seeds, flaxseeds, and nuts
3. Weight Loss Plateaus
Hitting a weight loss plateau is another potential issue. This can happen when your body adapts to a lower calorie intake or your activity level changes.
How to manage it:
- - Reassess portion sizes
- - Increase physical activity
- - Focus on whole, minimally processed foods
- - Try adjusting your carb or fat intake slightly
- - Experiment with strategies like carb cycling
4. Vegetarian Considerations
For vegetarians following a low-carb plan, getting enough protein and variety can sometimes be tricky.
How to manage it:
- - Include foods like eggs, tofu, tempeh, nuts, and seeds
- - Aim for a balanced and sustainable intake
Try Frive’s tantalising Taiwanese Chilli Chicken.
Sample low-carb diet to lose weight in 2 weeks
Here’s a simple two-week low-carb meal plan to help support your weight loss goals. Each day includes breakfast, lunch, dinner and a snack, with a balance of protein, healthy fats and low-starch veggies.
You’ll find both omnivore and vegetarian options, plus Frive meals to make things easier on busy days when you still want to eat well.
Note: Most people on a low-carb plan aim for under 130g of carbs per day. Adjust your portions depending on your goals and activity level.
Week 1
Day 1–3:
- - Breakfast:
- - Scrambled eggs with spinach and avocado
- - Full-fat Greek yoghurt with chia seeds, berries and walnuts
- - Lunch:
- - Grilled chicken salad with olive oil and lemon dressing
- - Frive Roasted Sea Bass
- - Snack:
- - Boiled eggs or turkey slices
- - Almonds or hummus with cucumber slices
- - Dinner:
- - Baked salmon with roasted broccoli and olive oil
- - Stir-fried tofu with green beans and sesame oil
Day 4–7:
- - Breakfast:
- - Omelette with mushrooms, cheese, and tomato
- - Protein smoothie with almond milk, ½ a small banana, and flaxseeds
- - Lunch:
- - Frive Grilled Lamb Cutlets
- - Frive Sweet Potato and Chickpea Rendang
- - Snack:
- - Tuna lettuce wraps
- - Edamame or cottage cheese with cherry tomatoes
- - Dinner:
- - Turkey meatballs with courgette noodles and pesto
- - Cauliflower and lentil curry with coconut milk
Week 2
Repeat and rotate options from Week 1, or swap in other low-carb-friendly meals like:
- - Breakfast ideas:
- - Hard-boiled eggs and sliced avocado
- - Cottage cheese with flaxseed and berries
- - Lunch ideas:
- - Grilled halloumi with roasted vegetables
- - Frive Thai Basil Beef
- - Dinner ideas:
- - Cod baked in olive oil with courgette and tomatoes
- - Aubergine and chickpea stew with tahini drizzle
How to stay on track during your 2-week low-carb reset
Sticking to a low-carb plan for two weeks can feel challenging at first, but a few
smart habits can help ease you into the transition and set you up for long-term success:
- - Plan ahead: Map out your meals and snacks, so you're not caught off guard when hunger hits.
- - Prep your snacks: Keep high-protein, low-carb options like boiled eggs, nuts or veggie sticks handy.
- - Stay hydrated: Low-carb diets can have a diuretic effect, so drink plenty of water to stay energised and avoid headaches.
- - Prioritise sleep: Poor sleep can increase cravings and make it harder to stay disciplined.
- - Set realistic expectations: Some days will feel easier than others. And that's completely normal. The key is to stay consistent, not aim for perfection every single day.
- - Make it easier with Frive: Don’t want to think about cooking or prepping? Frive’s meal prep service delivers fresh, low-carb meals to your door, so you can stick to your plan with zero fuss and no guesswork.
Frive takes the pressure off when life gets busy on the days you don't have time (or energy) to cook a balanced, low-carb meal.
"I’ve been extremely happy with Frive! Their meals are not only delicious but also incredibly healthy and convenient. There’s no need for cooking, shopping, or washing up—just great food with perfectly calculated calories and macros. I love their low-carb, high-protein options, and the fact that everything is gluten- and dairy-free makes it even better. Plus, it’s surprisingly affordable!" – Frive customer
Your low-carb kickstart starts here
Following a low carb diet for weight loss in 2 weeks can lead to noticeable changes, including shedding water weight and feeling less bloated in the first few days to kick-starting fat loss and stabilising your energy levels by week two.
Whether you’re going omnivore or vegetarian, the key is consistency, smart food choices and having realistic expectations.
Staying on track doesn’t have to mean overhauling your life, either. With Frive’s low-carb meal options, you get nutritionist-approved, chef-prepared dishes that fit effortlessly into your routine, even when time or motivation is low.
Want to make those two weeks feel easier (and tastier)? Explore Frive’s low-carb meals or build your custom plan and take the guesswork out of eating well.
FAQs
Can I really lose weight in just 2 weeks on a low-carb diet?
Yes, many people experience noticeable weight loss within the first two weeks of starting a low-carb diet. While some early results are due to water weight, switching to a low-carb approach can also kick-start fat burning, reduce bloating, and stabilise energy levels, especially when meals are balanced with protein, healthy fats, and fibre.
What does a 2-week low-carb meal plan look like?
A 2-week low-carb meal plan typically includes high-protein breakfasts, vegetable-rich lunches, and dinners with healthy fats and minimal starch. Sample meals include scrambled eggs with avocado, grilled chicken salads, tofu stir-fry, and low-carb options from Frive’s meal delivery service, which are ideal for staying consistent without the prep.
How much weight can I expect to lose in 2 weeks on a low-carb diet?
Most people lose several pounds in the first two weeks. The first week often brings rapid water loss, while fat loss becomes steadier by week two, typically around 1–2 pounds per week. Individual results vary based on starting weight, activity level, and consistency.
What should I eat on a low-carb diet to see fast results?
Focus on lean proteins (like chicken, eggs, or tofu), non-starchy vegetables (like spinach and broccoli), and healthy fats (like avocado and olive oil). Avoid refined carbs, sugar, and highly processed foods. Ready-made low-carb meals from services like Frive can also help you stay on track with minimal effort.
What happens to your body in the first 2 weeks of a low-carb diet?
In the first few days, your body sheds water weight and adjusts to burning fat for energy, which can lead to improved blood sugar control and reduced cravings. By week two, many people report better energy, mental clarity, and appetite regulation.
What are the side effects of starting a low-carb diet, and how do I manage them?
Early side effects may include fatigue, headaches, or constipation, often called the “keto flu.” These are usually temporary and can be managed by staying hydrated, getting enough electrolytes, eating fibre-rich low-carb foods, and easing into the diet gradually.
How can I stick to a low-carb diet when I’m short on time?
Consistency is easier with a little prep. Batch-cook proteins, keep low-carb snacks handy, and plan meals in advance. Or skip the prep entirely with Frive, their low-carb, chef-prepared meals are ready to eat, making it simple to stay on track even during your busiest weeks.
Is it possible to do a vegetarian low-carb diet for weight loss?
Yes, a vegetarian low-carb diet can be effective for weight loss. Focus on protein-rich plant foods like tofu, tempeh, eggs, and nuts, and include plenty of low-starch vegetables. Frive also offers vegetarian low-carb meals for those who want convenience without compromising on nutrition.
Will cutting carbs lose belly fat?
Cutting carbs can help reduce belly fat, especially when paired with protein and exercise. Lower carb intake reduces insulin levels and encourages fat burning, but overall fat loss (including around the belly) requires consistent healthy habits.
How can I speed up weight loss on a low-carb diet?
Focus on whole, protein-rich foods, stay hydrated, and limit hidden sugars in processed meals. Good sleep and stress management support hormone balance, while regular exercise boosts metabolism. If progress slows, reassess your portion sizes and make sure your carb intake aligns with your goals.
