Low carb diet foods: the complete list

low carb foods

Low carb diet foods are necessary to compose your meals, especially after high protein diets become famous and followed by a lot of people.

I do not advise keeping a low carbohydrate diet for too long, it may be beneficial to adapt a cyclic diet with certain days that has low carb diet foods, and some richer days for carbohydrate rebounds.

Be careful however, you must master your diet perfectly before proceeding to these cyclical regimes.

 

List of foods low in carbohydrates

If you still want to lower the amount of carbohydrates you consume each day, I present in this article 7 types of low carbohydrate foods to reduce the overall calorie intake from carbohydrates.

  1. Low carb vegetables

Vegetables are undoubtedly better health foods, and you should not remove them from your diet.

However, not all vegetables are equal in nutritional value.

If you are looking for low carbohydrate foods, it is important to choose the right vegetables.

Here is a non-exhaustive list of low carbohydrate vegetables:

Broccoli

Cauliflower

Mushrooms

peppers

asparagus

Spinach

Green beans

Salad

leeks

tomatoes

It is important to note that a good deal of the carbohydrates in vegetables are fibers, which are not included in the net calculation of daily carbohydrates.

Indeed, once ingested, the fibers are not a source of energy for the body and will not cause an increase in blood sugar.

In addition, these fibers will effectively fight against constipation, and improve your intestinal transit. Very useful during a period of weight loss.

2.Dairy products

Dairy products are low carbohydrate foods.

But beware, it’s important to choose the right dairy products.

Many people make the mistake of rushing to low-fat products.

Unfortunately, he does not know that this is often offset by adding sugar or chemicals to keep a good texture.

If you want to eat low-carb dairy products, here is the list:

Whole yoghurt (no added sugar)

Whole milk

Hard cheeses

Blue cheese

The feta

Parmesan cheese

Be careful, however, if you are looking for low carbohydrate foods to lose weight, it is obvious that it will not abuse the cheese because it remains fairly caloric

3.Protein sources

In general, high protein foods are quite low in carbohydrates.

Sources of protein include:

Whole eggs

Red meats: beef, lamb, horse, …

For weight loss, be careful when choosing your red meats.

White meats: chicken, turkey, …

Fish: salmon, tuna, sardines, …

A low carbohydrate diet is usually accompanied by a higher protein intake to prevent muscle wasting.

The intake of a sedentary person is about 0.8g of protein per pound of body weight, while an athlete can go up to 2 or 2.5g of protein per pound of body weight.

Be careful, however, the danger of proteins on health is not to neglect if you consume too much for a long time.

  1. Nuts and seeds

These foods are forgotten by many people in their diet, while they have incredible nutritional qualities.

Nuts and seeds are not only low in carbohydrates, but they are also very rich in protein and essential fatty acids, the good fats.

Including them in your diet is essential to stay healthy.

Among the nuts and seeds, we can mention:

The seeds of Chia

Flax seeds

The almonds

Nuts

Hemp seeds

5.Huiles

Oils and fats are often associated with weight gain.

However, the good oils contain fats of very high quality, very useful also during the weight loss because they will allow the destocking of the fat contents in the adipose tissue to transform them into energy.

Some good oils include:

Olive oil

Coconut oil

Avocado oil

Linseed oil

Walnut oil

Of course, fats are more caloric than proteins and carbohydrates.

It is therefore important to consume them in reasonable quantities so as not to destroy your efforts.

6.Spices

Although it is not food in its own right, spices are formidable weapons during low calorie diets.

They allow to raise your dishes, without abusing sauces often hyper-caloric.

Here is a list of spices that I strongly advise you to use:

Turmeric

Ginger

oregano

Rosemary

The pepper

7.Carbohydrate-free drinks

Often sodas and other beverages high in sugars are often responsible for weight gain and the development of cardiovascular disease.

There are some non-carbohydrate drinks that will help you speed up your weight loss:

The water

Slimming teas such as green tea for example

Herbal teas

Coffee

 

Diets low in carbohydrates: advantages and disadvantages

advantages and disadvantages of Diets low in carbohydrates

Low carb diets may have some short-term benefits because weight loss can be faster.

Unfortunately, in many cases, this is all illusion …

The benefits of low carb diet

Across all scientific studies, it was found that candidates who started a low carbohydrate diet had beneficial health outcomes.

These beneficial effects translate into:

A faster weight reduction.

Once you do not provide your body with the energy directly available as glucose, it will tap into your fat stores to produce its energy.

Better satiety between meals

Normal blood sugar level (blood sugar)

Improved hormonal balance

Reduction of osteoporosis

Decreased risk of cardiovascular disease

However, I think the problem does not come from carbohydrates in general, but from the type of carbohydrate consumed.

Carbohydrates are too often seen as the enemy of weight loss, but it is important to differentiate foods rich in sugars such as sodas, and foods naturally rich in carbohydrates like rice.

It’s a safe bet that overweight people who want to cut down on carbohydrates for weight loss essentially consume refined sugars with a high glycemic index.

The problem was not the carbohydrates themselves, but the type of carbohydrate.

Low carb diets disadvantages

Replacing “bad carbs” with “good carbs” at low to medium glycemic indexes such as rice, quinoa or sweet potatoes with a varied and balanced diet will undoubtedly be more beneficial in the long run than a poor diet in carbohydrates.

Because if low carb diets can make you lose weight faster, it does not offer only advantages:

The lost weight is often resumed very quickly after the diet.

In fact, people who have adopted this diet have not learned to eat in a balanced way by choosing the right sources of carbohydrates. After the diet, bad habits come back, and the pounds with …

During the low carbohydrate diet, you may have significant concentration problems.

Indeed, the brain consumes on average 130g of carbohydrates per day to function optimally.

Paradoxically, eating too little carbohydrate over a long period of time can increase your insulin resistance. Indeed, it is estimated that the pancreas needs a certain amount of sugar a day to regulate its secretion of insulin.

You can develop deficiencies. A low carbohydrate diet often means removing the fruits, which nevertheless contain a set of vitamins and minerals essential for your health.

As you can see, diets with low carbohydrate foods are not just a benefit, far from it …

Instead of wanting to remove carbohydrates from your diet, it makes more sense to choose the right carbs to lose weight …

 

Important tips

It is important to remember that the most important thing to keep the line on the long run is:

  • Have a balanced and varied diet
  • A diet rich in fiber
  • Avoid processed products and prefer whole products
  • Eat enough fruits and vegetables every day
  • A caloric intake adapted to your energy expenditure (calculate your calorie needs).
  • Regular physical activity
  • Do not look for a miracle diet that allows you to lose weight easily and keep the line in the long run, there is none …

Read also: Yogurt diet: Fast and radical diet to lose weight

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