This page provides a number of resources that I have found useful on my journey through low-carb-land, as well as one or two things I created myself. Let me know if there are other good ones to add to the list.

Handy Charts and Spreadsheets

An Excel Spreadsheet for tracking your carbs and protein each day, as well as weight loss. This spreadsheet allows you to enter your starting weight, protein and carb goals, and automatically calculates weight loss and your protein and carb totals for each day.

A chart I put together showing how many grams of carbs and protein you should eat, depending on your gender and other factors. This can be used with the spreadsheet above to get started right away.

Websites and Databases

This is a good basic website with information on low-carb diets, how-to articles, links, recipes and more. This would be a great place to start.

Here are two really popular low-carb cookbook authors that have websites, blogs, and several different books out:
Hold the Toast (Dana Carpender)
Stella Style (George Stella) – be sure to look at the pictures on this website – very inspirational!

For basic foods, this site has the best information on protein and carbs, along with every other nutrient under the sun. I downloaded a version of it to use on my computer, but I’m not sure they have one for mac – the first link below allows you to search their database online and the second link is the downloadable database:
USDA National Nutrient Database Searchable Online
USDA National Nutrient Database Software Download

If you love sushi, here is the sushi database :)

Here is a handy conversion chart for cooking with stevia vs. sugar and artificial sweeteners; there are also recipes on this site. Splenda is generally equal to sugar in volume used, which makes it good for baking. And here is a site with info on cooking with almond flour, with lots of recipes.  Almond flour is one of the best products I’ve found for baking low-carb, high-protein truly yummy baked goods, as well as pie crusts, etc.


How I Gave Up My Low-Fat Diet and Lost 40 Pounds – Despite the somewhat hokey sounding title, this book by Dana Carpender does a great job of explaining the science in plain English and reviewing and comparing all the different versions of low-carb diets out there. Definitely the best book to start with if you just want to understand the whole thing and figure out which version to use. She has a lot of cookbooks too, some with a 1000 recipes. Check out her website above to see what’s available.

The “Protein Power” folks have The 30-Day Low-Carb Diet Solution and a number of other books. Some of them are highly scientific explanations of why the diet works, and most of the others are simplified diet plans for those who don’t like to count or are intimidated by learning a new way of cooking. If you’d like to keep it simple, this might just be the way to go. On the other hand, if you’re like me and prefer to do your own cooking, you may be better off tracking your food intake using the spreadsheet I developed, at the top of the page.

Even more so than the Dana Carpender cookbooks, I would recommend any of the George Stella cookbooks, which can be found on or the Stella Style website. He’s a professional cook and he and his family have lost literally hundreds of pounds together following this lifestyle. His recipes tend to use more fresh ingredients and fewer artificial “diet” ingredients than most other low-carb cookbooks.


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