There is no doubt that most people today are on a diet that is high in carbs and sugar which is why obesity has become a common health issue in the United States. Sugar is also a carbohydrate and is quite obviously to be cut out if you want to lose weight. While it’s easier to identify and reduce sugary foods, carbs are difficult to cut down because you are used to having breads and other forms of flour like pasta, rice, spaghetti, and pizza. Going on a low-carb diet not only helps you lose weight but is also a healthier way of living. Here is a list of low-carb foods and some tips before you go on a low-carb diet.
How To Go On A Low-Carb Diet
Time Your Carbohydrates Wisely
One of the main reasons for eating a low carbohydrate diet is because your blood sugar levels stay far more stabilized. But there is a time that you can consume carbohydrate without causing your blood sugar levels to go on a roller coaster ride, and that time is immediately before, during, or after exercise. As far as exercise is concerned, go for sessions that are intense or involve weight training. And try to get at least 500-600 calories of carbohydrate per day.
Don’t Eat Processed Foods
Typical low-carb meal replacement bars and shakes, ice creams or ice cream sandwiches, and other low carb or sugar-free snacks often contain potentially unhealthy ingredients like maltitol and are full of preservatives and highly processed ingredients. If your low carbohydrate diet involves boxed, wrapped, and packaged food, it probably falls into this category. Stick to whole foods as much as possible.
Have Carbohydrates Strategically
Long-term carbohydrate deprivation leads to a complete depletion of your body’s storage glycogen levels, depression of your immune system, a decrease in metabolic function, and a host of other issues. If you’re planning on regular physical activity or competition like Crossfit, triathlon or marathon, inject strategic carbohydrate re-feeding days into your exercise routine, either the day before your biggest workout day of the week or the day of your biggest workout of your week. On this day, you double or triple your normal carbohydrate intake, and eat at or slightly above your total calorie needs.
It’s A Long-Term Commitment
When you first start a low carbohydrate diet, your weight will go down as your body sheds storage glycogen and all the water that the storage carbohydrate had sucked up. Life feels good for the first couple weeks as you drop anywhere from 3-20 pounds. And then the weight loss stops. In most cases, this is the point where people throw up their hands in despair, convinced that the plan isn’t working. But if you stick with a low carbohydrate diet, the weight loss will gradually and consistently continue.
Get Your Fiber
When you switch to a low carbohydrate diet, the drop in fruit, vegetables, legume, and grain consumption can significantly decrease your overall fiber intake and result in inadequate phytonutrient, antioxidant, vitamin C and potassium intake. You can make up for it by having liberal amounts of dark leafy greens and other non-starchy vegetables on a low-carbohydrate diet.
Here’s A List Of Zero/Low-Carb Foods To Get Started
Meat
Chicken
Beef
Duck
Organ meats
Turkey
Veal
Lamb
Goose
Pork
Pork rinds (It is actually an exception to the processed rule)
Seafood
Shellfish
Fish
Mollusks
Dairy
Butter
Margarine
Almost all types of cheese
Heavy cream (It is also low in carbs)
Eggs
Oil
Avocado oil
Olive oil
Coconut oil
Sesame oil
Corn oil
Peanut oil
Safflower oil
Sunflower oil
Vegetables
Most Veggies Have Between 0-1g Net Carb Per Serving
Cucumber
Celery
Radish
Fresh herbs
Alfalfa sprouts
Most of vegetables of the Chicory family, including radicchio, escarole, endive, etc.
Most of the leafy green veggies, such as spinach, kale, lettuce, Swiss chard, arugula, Bok Choy, turnip greens, etc.
Condiments
Vinegar (It is advisable to avoid using balsamic)
Mustard (You should not use any honey variety)
Various types of hot sauce
Regular mayonnaise (Make sure you eat full fat mayonnaise)
Salt
Drinks
Water
Herbal tea
Tea (You should not add sugar, honey or any other sweetener)
Drink mix powders such as Crystal Light
Coffee (Avoid adding sugar or milk)
