Low-carb diet: the basics and menus for every day

This diet includes natural, unprocessed foods with low carbohydrate content. There is much scientific evidence that this type of diet is the best option for people who want to lose weight, improve your health and reduce the risk of developing various diseases.

A list of foods with low carb

General nutrition guidelines for a low-carb diet

A list of products that you need to apply depend on several factors, including how healthy you which physical activity is performed and how much weight you want to lose. Consider all of this as a General guide.

Can: meat, fish, eggs, vegetables, fruits, nuts, seeds, dairy products high in fat, "healthy" oils, fats, some tubers, grains, gluten free.

Not: sugar, corn syrup high fructose, wheat, seed oil, TRANS-fats, "diet" and foods low in fat content, foods that are highly processed.

Foods that should be avoided

You should not eat these 7 types of products (arranged in order of importance):

  • Sugar: soft drinks, fruit juices, agave, candy, ice cream and others.
  • Grains containing gluten: wheat, rye, barley, and rye. This also includes bread and pasta.
  • TRANS fats: "hydrogenated" or "partially hydrogenated" oil.
  • Oils containing high amounts of omega-6 fatty acids: Flaxseed, soy, sunflower, corn, safflower, canola and grape seed oil.
  • Artificial sweeteners: aspartame, saccharin, Sucralose, cyclamate and Acesulfame potassium. Instead, use stevia.
  • Diet and foods low in fat: the majority of dairy products, cereals, crackers, etc.
  • Products with a high degree of processing: if it looks like they were made at the factory, don't eat them.
Water

You should always read the list of ingredients, even if the products labeled as "healthy food".

A list of foods with low carb foods that need to eat

The basis of your diet should be these natural, unprocessed foods with low carbohydrate content.

  • Meat: beef, lamb, pork, chicken and others. Better from animals and poultry that were fed with grass.
  • Fish: salmon, trout, haddock and others. Better wild fish.
  • Eggs: rich in omega-3 or from hens fed grass.
  • Vegetables: spinach, broccoli, cauliflower, carrots and others.
  • Fruits: apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds: almonds, walnuts, sunflower seeds and others.
  • Dairy products with high fat content: cheese, butter, cream, yogurt.
  • Fats and oils: coconut oil, butter, lard, olive oil and fish oil.

If you need to lose weight, be careful with the cheese and nuts because it's very easy to overdo it. Do not eat more than one fruit per day.

You can eat in limited quantities

If you are healthy, active, and you are not overweight, you can afford to eat a bit more carbs.

  • Tubers: potatoes, sweet potatoes and others.
  • Grains containing gluten: rice, oats, quinoa and others.
  • Legumes: lentils, black beans, kidney beans and others (if you like them).

You can eat in moderation if you want:

  • Dark chocolate: choose organic brands with 70% cacao and above.
  • Wine: choose dry wines with no added sugar or carbs.

Dark chocolate contains large amounts of antioxidants and can be healthy if you eat it in moderation. However, remember that dark chocolate and alcohol will hinder your success if you will eat/drink too many of them.

Diet

Drinks

  • coffee;
  • tea;
  • water;
  • carbonated drinks without artificial sweeteners.

An example of a low-carb menu for one week

This is the approximate menu of a diet low in carbohydrates, for one week. Products on this list provide an intake of less than 50 grams of carbs a day, but, as mentioned above, if you are healthy and active, you can increase their number.

Monday

  • Breakfast: omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: yoghurt (from cows fed grass) with blueberries and a handful of almonds.
  • Dinner: sandwiches (no bread), served with vegetables and salsa sauce.

Tuesday

  • Breakfast: bacon and eggs.
  • Lunch: those that remained of the sandwiches and veggies with dinner.
  • Dinner: salmon with butter and vegetables.

Environment

  • Breakfast: eggs and vegetables, fried in butter or coconut oil.
  • Lunch: shrimp salad with a little olive oil.
  • Dinner: roast chicken with vegetables.

Thursday

  • Breakfast: omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: smoothie made from coconut milk, berries, almonds and protein powder.
  • Dinner: grilled meat and vegetables.

Friday

  • Breakfast: bacon and eggs.
  • Lunch: chicken salad with a little olive oil.
  • Dinner: pork chops with vegetables.

Saturday

  • Breakfast: omelet with various vegetables.
  • Lunch: yoghurt milk (preferably from cows fed grass) with berries, coconut flakes and a handful of walnuts.
  • Dinner: meatballs with vegetables.

Sunday

  • Breakfast: bacon and eggs.
  • Lunch: smoothie of coconut milk, some heavy cream, berries and protein powder with chocolate flavor.
  • Dinner: chicken wings grilled with a small amount of raw spinach.

Include in your diet various vegetables. If your goal is to stay on 50 grams of carbs a day, you can eat unlimited vegetables and 1 fruit choice per day. Again, if you are healthy, if you do not have excess weight, and you lead an active lifestyle, you can add a few potatoes, including sweet potatoes and some grains, such as rice and oats.

The options of low-carbohydrate snacks

There are no objective reasons to eat more than 3 times a day. But if you are hungry between meals, you can use these low carbohydrate snacks that are easy to prepare:

  • a piece of fruit;
  • not fat-free yogurt;
  • hard-boiled egg or two eggs;
  • carrots;
  • remains of yesterday's dinner;
  • a handful of nuts;
  • a little cheese and meat.

Food in restaurants

In most restaurants, pretty easy to swap ingredients in the dishes and make them more similar to low-carb.

  • Order a meat or fish dish as the main.
  • Ask them to cook food on conventional oil.
  • Ask them to put extra vegetables instead of bread, potatoes or rice.

Low-carb foods: shopping list

It's a good idea to shop in large stores, where higher is the probability to find all necessary products. It is best to buy organic produce and animal products from animals/birds that were fed grass, but only if you can afford them. Even if you don't buy organic your diet still be a thousand times better than the standard diet: choose the least processed products that will meet your financial possibilities.

Options for low-carb snacking
  • meat (beef, lamb, pork, chicken, bacon);
  • fish (oily fish, salmon is better);
  • eggs (choose the enriched omega-3 fatty acids or eggs from hens fed grass, if you can afford);
  • butter;
  • coconut oil (choose Extra Virgin);
  • fat;
  • olive oil;
  • cheese;
  • heavy cream;
  • sour cream;
  • yogurt (whole, unsweetened);
  • blueberries (available frozen);
  • nuts;
  • olives;
  • fresh vegetables: greens, peppers, onions, and others;
  • frozen vegetables: broccoli, carrots, different mixtures;
  • salsa;
  • seasonings: sea salt, pepper, garlic, mustard and others.

At the first opportunity, it is recommended to clean from the pantry all unhealthy "temptations": chips, candy, ice cream, sodas, juices, breads, cereals, baking ingredients (wheat flour and sugar).