The low carb diet or lifestyle consists of eating natural, unprocessed foods with low carbohydrate content. There is a lot of scientific evidence that this type of diet is the best option for people who want to lose weight, improve health and lower the risk of disease. However, theres a big difference between NO CARB and LOW CARB.
I truly don’t know what NO CARB is. What foods you should eat on a low carb journey depends on certain things such as:
- How healthy you are
- The level of exercise you do
- How much weight you have to lose.
Consider these as a general guideline:
The Basics Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.
Foods to Avoid:
Avoid these seven foods in order of importance
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others. Gluten Grains: Wheat, spelt, barley and rye, including breads and pastas.
Trans Fats: “Hydrogenated” or “partially hydrogenated” oils. High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: If it looks like it was made in a factory, don’t eat it. You MUST read ingredients lists, even on foods labelled as “health foods.”
Foods to Eat: Base your meal on these real, unprocessed, low-carb foods.
Meat: Beef, lamb, pork, chicken and others.
Fish: Salmon, trout, haddock and many others.
Eggs: Omega-3 enriched or pastured eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others. Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Almonds, walnuts, etc. High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on.
Maybe Eat NOTE: If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs Tubers: Potatoes, sweet potatoes and some others. Non-gluten grains: Rice, oats, quinoa and many others. Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
Dark Chocolate: Choose organic brands with 70% cocoa or higher. Wine: Choose dry wines with no added sugar or carbs. Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much. Drink Coffee Tea Water Carbonated soda without artificial sweeteners.