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Everything you need to know about the Freshwell Low Carb programme — the science, the food system, and how to get started.
The Freshwell Low Carb Project was started by Dr David Oliver and Dr Kim Andrewsat the Freshwell Health Centre in Essex, UK. It grew from concerns about the rise in type 2 diabetes and obesity in the UK population.
The approach is simple: reduce sugar to a minimum, avoid processed foods, and eat real, unprocessed food. The programme uses a traffic light system to make food choices easy to understand at a glance.
The core principle is that excess sugar is converted to fat in the liver. By reducing carbohydrate intake and focusing on healthy fats, protein, and vegetables, the body can burn stored fat for energy instead.
Excess sugar is converted straight to fat in the liver. Reducing sugar is the single biggest change you can make.
If it has a long ingredients list or comes in a packet, it's likely processed. Eat real food your grandmother would recognise.
Natural fats (olive oil, butter, coconut oil) are healthy. Avoid seed oils (rapeseed, sunflower) which may cause inflammation.
Constant snacking keeps your body in energy-storage mode. Eat satisfying meals and let your body burn fat between them.
Focus on meat, fish, eggs, vegetables, nuts, seeds, and full-fat dairy. These are nutrient-dense and keep you full.
Drink plenty of water. Tea and coffee (without sugar) are fine. Avoid sugary drinks and fruit juice.
RAG stands for Red, Amber, Green — the traffic light colours used to classify foods. Here are the most common items at a glance:
| Category | Green | Amber | Red |
|---|---|---|---|
| Protein | All meat, fish, eggs | Legumes | Processed meat (nuggets, fish fingers) |
| Dairy | Butter, cheese, cream, yogurt | Milk (large amounts) | — |
| Vegetables | All above-ground veg | Root veg, onions, tomatoes | Potatoes, sweet potatoes |
| Fruit | Avocado | Berries, apples, pears | Bananas, grapes, mango, dried fruit |
| Fats | Olive oil, coconut oil, butter | — | Seed oils, margarine |
| Carbs | — | — | Bread, pasta, rice, cereals, flour |
| Drinks | Water, tea, coffee | Wine, spirits | Fizzy drinks, juice, beer |
Freshwell Low Carb Project
The official Freshwell website with guides, videos, and the food scanner app.
Freshwell Health Centre
The GP practice behind the programme — news, events, and low carb resources.
Red, Amber, Green Guide (PDF)
Download the official Freshwell traffic light food classification poster.
Freshwell Food Scanner App
Free mobile app that scans food barcodes and gives a traffic light rating.
Meal Planners
Free 4-week rotating meal planners by Dr Kim Andrews, including vegetarian and budget options.
Low Carb Education Programme
Video-based educational content covering the science and practice of low carb living.
This app is for informational purposes only and is not affiliated with the Freshwell Health Centre. Always consult your GP or healthcare provider before making significant dietary changes, especially if you have diabetes or take medication.