10 low carb foods for weight loss

Mahbuba Hoque / February 23, 2018

10 low carb foods for your weight loss journey

Cutting carbs is the simplest and the most effective way to lose weight. Studies show that people on low-carb diets lose more weight than the people on low-fat diets. Though the low-fat dieters are restricting calories more than the Low-carb dieters. Because low-carb diets tend to get rid of excess water from the body. When you eat carbohydrates, your body stores it in the liver and muscle as glycogen. Some dieters report a 4-5 lbs weight loss in just two weeks from a low carb diet. Here is a list of low carb foods for your weight loss journey to make it faster.

The list of Low Carb foods:

Surprisingly, eating low-carb foods does not have to be complicated or tasteless. Even those dishes are tastier, colorful and healthy too.

1.Eggs:

One large egg contains just 77 calories and five grams of fat. Eggs score high on the Satiety Index Scale. That means they make you feel fuller all day long.

They are low in calories and fat but rich in protein and all nine essential amino acids. They are also full of phosphorous, selenium and vitamin B12, A and C.

Low carb foods-meat

2.Meat:

Without organ meats like liver( 5% carbs), all types of meat are close to zero carbs. Chicken is a good component of a diet. They are low in fat and a healthy source of protein. So chicken is the most popular protein for weight loss in the world. Beef and lamb meat contains beneficial nutrients, including iron and B12. Turkey, Veal, Venison, Bison, Jerky are also safe.

3.Seafood and fish

 Seafood and fishes are low in fat but high in protein and omega-3 fatty acids. The fatty acids found in fish and shellfish help to promote brain health. They are also low carb foods that help to lose weight. Fish is good for losing weight because it has most of the good fats and very little calories. Shrimp, Haddock, Lobster, Herring, Tuna, Cod, Catfish, Halibut, Salmon, Trout, Sardine are safe for you if you are on a weight loss journey.

4.Vegetables:

With the exception of starchy root vegetables, pretty much all vegetables are low in carbs. You can eat a lot of vegetables without going over your carb limit.

 Broccoli, tomatoes, onions, brussels sprouts, Cauliflower, Kale, Eggplant, Cucumber, Bell Peppers, Asparagus, Green beans, Mushrooms, celery, Spinach, Zucchini, Swiss Chard, Cabbage are low carb food. But avoid potatoes and sweet potatoes because they are starchy root vegetables, high in carbs.

 10 low carb foods for your weight loss journey

5. Fruits and berries:

The primary goal of low-carb diets is carb restriction. But some fruits contain a large number of Carbohydrates in the form of sugar. That’s why fruits taste sweet. So Fruits are called natural candy. Try to stick with berries and lower carb fruits like-

Raspberries, Blackberries, Strawberries, Blueberries, Plum, Clementine, Kiwi, Cherries, Peach, Cantaloupe, Watermelon, Coconut Meat, Cantaloupe, Granny Smith Apple, Lemon, Apricot, Rhubarb, Starfruit, Honeydew Melon, Tomato, Oranges, Mulberries.

6. Nuts and Seeds are also low carb food:

Nuts and curbs are delicious low carb foods. They are Low in carb but rich in fiber, protein, fat and other vital nutrients. They are used in salads for adding crunches and taste. Nut and seeds flour is used in biscuits and bread ( Almond Flour, coconut flour, and flax seeds flour, Chia Seeds flower). Brazil Nut, walnut, almond, pistachio, cashew nuts are all low carb foods. But peanuts are not nuts because they develop under the ground. Actually, peanuts are legumes and are not as healthy as other tree nuts.

Low carb foods to weight loss

7.Dairy foods:

Full-fat dairy products are excellent low-carbohydrate foods. Make sure avoid anything with added sugar. Some studies proved benefits of dairy products, including fat loss and muscle gain.

Research shows that including three to four serves of dairy can help accelerate weight and fat loss, particularly from the stomach area. Because calcium can reduce the fat, absorbed by the body. Dairy reduces the feelings of hunger, so you intake less food.

Cheeses are the tastiest low-carb foods and also highly nutritious. A single slice of cheese contains the similar amount of nutrients and minerals as a glass of milk.

Whole Milk Yogurt is one of the best  Low-Carb foods. But if the yogurt is flavored then there are chances to add extra sugar to this. Because the fat in these yogurts is often replaced with sugar, which is a carbohydrate. Greek Yogurt is the best choice for low carb diet.

LOw carb diet- Healthy fats and oils 

8.Oils and Fats:

 Eating the right fats is very important when you are on a ketogenic or low carb diet.

There are so many healthy fats and oils that are acceptable on a low-carb diet. Avoid vegetable and seed oils including Canola, Soybean, Corn, Sesame, Grapeseed, Peanut, Sunflower.

Butter is a healthy food, especially among low-carbers. It is better to intake butter with a meal, not as the meal. Butter contains 99% fat, 1% protein, and zero carbs.

Studies show that replacing sugars and refined carbs with natural healthy fats help you to lose weight. Extra virgin olive oil, coconut oil, Avocado oil, Lard, Tallow are safe. Extra-virgin olive oil is unrefined and minimally processed and packed with antioxidants.

9.Spices and herbs:

There are so many herbs and spices that you can add to your daily meal. They are very low carb food but full of nutrients and flavors. Herbs and spices can help you to lose weight by increasing your metabolism, shrinking fat tissue and suppressing your appetite.

Ginseng, cinnamon, turmeric, garlic, cumin, cayenne pepper, coriander, black pepper, mustard, oregano, dandelions, and ginger are full of nutrients and obesity-fighting herbs and spices.

Low carb diet-water and beverages

10. Water and other beverage:

All kind of sugar-free beverages is safe when you are on alow carb food diet. Drinking water reduces your appetite, helps you burn more calories and increases the rate of losing weight.  Water boost your metabolism, cleanse your body of waste. No matter you are on which weight loss plan, you will never escape the recommendation to drink more water.

Tea is another blessing. Green tea and black tea, peppermint tea and so on several kinds of tea is used all over the world for weight loss.

Weight loss diet-four kinds of slimming tea (Asian secrets)

 

Coffee is another wonderful drinks with a low carb. Caffeine stimulates our nervous system, which sends direct signals to break down the fat cells. Just drink black coffee without adding any unhealthy foods but full-fat milk or heavy cream is fine if you like.

Note:

Eating when you are not hungry – e.g. when snacking in front of the TV – will slow down weight loss.

A low carb food diet is a plan where you have to intake fewer carb but isn’t called no carb foods diet. In a low carb foods diet, it is possible to eat great, delicious,  healthy foods until you are satisfied… and still, not gaining weight!

 

Green tea to lose weight-how and when to consume

Source: www.healthline.com

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