When it comes to the best low carb diet foods, it is important to remember that a healthy, balanced diet is the best way to lose weight.
Low carb diet foods’ approach is to lower insulin and other critical hormones that produce an anabolic, a fat-storing state. It also improves the overall cardiometabolic function and triggers weight loss.
Moreover, studies have proven that low carb diet foods are superior compare to other dietary approaches and assist in rapid weight loss.
Studies have further defined low carb food as a total daily carbohydrate load and percent of daily micronutrient intake.
- Very low-carbohydrate (< 10% carbohydrates) or 20-50 gm/day
- Low-carbohydrate (<26% carbohydrates) or less than < 130 gm/day
- Moderate-carbohydrate (26%-44%)
- High-carbohydrate (45% or greater)
The Institute of Medicine refers that Americans consume 45% – 65% of calories from carbohydrates.
When we lower carbohydrates, we compensate that for the intake of macronutrients such as fats and protein.
Through portion and calorie control, you can lose weight without feeling hungry.
Let’s look into low carb diet foods that are beneficial in weight loss.
Fish is a good source of protein and Omega 3 fatty acids that are high in nutrients and has no carbohydrates or fat. It is also a great source of vitamins B 12, iodine, and Vitamin D3.
Grilled or broiled salmon, cod, Trout, Tuna, and mackerel are great in taste, low in calories, and highly nutritious, making them some of the best low carb diet foods.
Low Carbohydrate Fruits
Since fruit includes natural sugar, which can also convert to fat, some fruits are not as high in natural sugars. Fruits are naturally high in antioxidants and fiber.
Moreover, fruits contain essential vitamins and minerals, such as vitamin A, vitamin C, iron, etc.
Nutritious low carb and low sugar fruits include limes, raspberries, strawberries, blackberries, kiwis, avocado, cantaloupe, oranges, and peaches.
Citrus fruit, such as grapefruit halves, can be eaten with artificial sweeteners (if needed), lemons (limes) can be baked with fish or added to artificially sweetened tea.
Avoid store-bought bananas and fruit juices since they are higher in calories, and sometimes their fiber gets removed in the processing.
Leafy green vegetables are an excellent addition to a low-carb diet, which is low in calories and high in fiber that will keep you full.
Broccoli, Cabbage, Kale, Lettuce, Cauliflower, and Green Beans are high in Vitamins A & C and high in fiber, yet low in calories and carbohydrates.
A lettuce salad is always good with low-calorie dressing. And cooked or raw broccoli, kale, and cabbage are good in soups.
Green beans are delicious with mushrooms and onions, which bring us to the next best low carb diet foods.
Mushrooms, Onions, Celery, Carrots, and Green Peppers
Mushrooms contain a high level of vitamins, especially vitamin D, whereas onions are a source of soluble fiber that is a powerful prebiotic food. Both mushrooms and onions promote healthy guts, which is crucial for weight loss.
Celery also provides high fiber that boosts digestion and weight loss. Carrots contain full fiber, and green peppers are loaded with vitamin C, which aids in weight loss.
These are low calorie, contain vitamins and minerals, great for snacks or flavoring in soups, salads, or topping for fish, chicken, and low-fat beef.
Poultry, Such As Chicken Or Turkey
Chicken or turkey contains a good amount of healthy fat, such as polyunsaturated fat, three times more than red meats.
Great protein source, low fat, and carbohydrates content, and you can either consume baked, broiled, boiled, or grilled variety. You can slice and add to a salad or add to vegetables for a hearty stew.
A good source of protein and low in carbohydrates. The egg makes you feel full throughout the day and also a great source of vitamins and minerals.
You can also make omelets or a Frittata by adding chicken breast, vegetables and serving with salsa. Boiled eggs are a great low-calorie snack and one of the best diet foods.
Cheeses are calcium-rich dairy products that are high in vitamins B6 and B12, which will boost energy and aids in weight loss.
While these are higher in fat, but they are nutritious, flavorful, and low in carbohydrates. Great to add to eggs or make a lettuce wrap with sliced broiled chicken or salmon.
Brown rice is lower in carbohydrates than white rice and adds fiber, which is filling too.
Make a stir-fry with vegetables and chicken or turkey, add vegetable soups, or stuff peppers with rice, egg, ground turkey, and top with cheese.
While beef has a higher fat content than fish and chicken, it is a good protein source, iron, and flavorful, especially when topped with onions, mushrooms, and green peppers.
Avoid fatty beef like hamburgers. Grill a steak, serve with eggs, or make a vegetable beef stew, lettuce wrap, add to a stir-fry, slice, and top a salad.
Nuts and seeds, including nut butter
All types of nuts such as walnut, peanut, hazelnuts, almonds contain phytochemicals that protect your colon, prostate, and breast cancer.
It is a deficient carb diet foods that lower your cholesterol level and aids in weight loss.
Oils, such as coconut oil, olive oil, and avocado oil
Extra virgin coconut oil contains saturated fat that is considered to raise good cholesterol. Moreover, coconut oil contains medium-chain fatty acids that help in boosting metabolism and energy.
Olive oil is packed with monounsaturated fatty acid that keeps your heart healthy, keeps sugar level stable, and assists in weight loss.
Avocado oil is considered a great source of oleic acid, an omega-9 fatty acid that improves blood flow in the muscle during exercise. It is rich in healthy fat and nutrients that are perfect for weight loss.
The best low carb diet foods can be used in combination to keep your diet from being boring yet still gives you a tasty and filling low-calorie meal.