What foods to eat on a low carb diet?
Low-carb enthusiasts tend to be very concerned about what foods to eat
and what to avoid on a diet. The following list offers a better acquaintance with the foods to choose on a low carb diet
Foods Containing Protein
Low-carb diets are typically equated with high-protein ones as consuming enough protein
forms the basis of a low-carb diet. Nevertheless, an upper limit of 35 percent of calories, consumed in the form of protein, is recommended by medical practitioners and nutritionists. Animal foods are rich in protein and low in carbs
. Such are meats as poultry and low-fat cuts of pork, beef, lamb, and veal. Other acceptable protein sources are all kinds of fish and seafood, eggs, beans, tofu, and low-fat meat substitutes.
There is a wide selection of dairy products that can be included in a low carb diet. These are Soft Cheeses, Hard Cheeses, Cottage Cheese. Dairy products such as butter, cream cheese, and full-fat cheeses are allowed but their consumption should be limited.
One can include a large quantity of vegetables in a low carbohydrate diet, such as asparagus, mushrooms, peppers, eggplant, cucumbers, cabbage, onions, celery, pumpkin, green-leaf vegetables, etc. Cauliflower and broccoli are allowed in limited amounts. Ideally, vegetables should form the largest food group in a low-carb diet; they should cover at least half of the plate. A good example of a low-carb meal is a large salad with protein meal and dressing. Vegetables to be avoided are the starchy ones, such as potatoes, beets, winter squash, corn, carrots, and peas.
Consumed in limited amounts, they constitute a part of the low-carb dietary plan. One can eat fruits that are low to medium in sugar such as cantaloupe, strawberries, blackberries, raspberries, blueberries, lemons, limes. The fruits which contain the highest quantity of sugar are all dried fruit (for instance, raisins and figs, among others) and tropical fruits, such as bananas, oranges, and pineapples.
Grains and Nuts
One can afford to eat dried nuts such as walnuts, cashews, almonds, and pistachios. High-fiber complex carbohydrates
such as whole grain breads, brown rice, barley, and whole grain pastas are accepted by some people as a part of a moderately low-carbohydrate diet.
It is important to satisfy your needs for essential fats like Omega-3 fats by eating fatty fish – salmon and mackerel, and flax oil. Foods with a high amount of monounsaturated fat, such as olive oil, avocado, and nuts, have indisputable health benefits.
It has been proved that even the unhealthy saturated fats can be consumed in limited amounts in a low-carb diet
. Nevertheless, olive oil and Omega-3 fats are better. Still, many gurus of low-carb dietary systems are firmly opposed to trans-fats.
Other products such as low-carb beer as well as dry red and white wines may be consumed in limited quantities. Moreover, being on a low-carb diet doesn't mean that you can never have a candy bar or a piece of cake. However, it is better to consider such sugary and starchy foods as planned treats.