Low-carb diets have seen a spike in popularity in recent years, in part because of their ability to help people lose weight quickly. However, low-carb diets are home to a host of other health benefits, including reduced appetite, increased high-density lipoprotein (HDL) cholesterol, reduced blood sugar and insulin level, and lowered blood pressure. To follow a low-carb diet, simply limit your carb intake to around 50–100 grams per day, with the exact number depends on your weight and health history. Show
Why isn’t everyone low carb?With all these benefits, you may be asking yourself, “Why isn’t everyone low carb?” But low-carb diets aren’t for everyone! If you are pregnant, suffering from adrenal fatigue, or if you have a digestive disorder, you may want to avoid following a low-carb diet in the long term. Carbs are essential to the development of a fetus, assist in the function of the thyroid gland, and an absence of carbs can actually alter the diversity of the good bacteria present in the digestive tract. If you are interested in diving into the world of low-carb eating, it’s vital that your diet is well-rounded in whole, nutritious foods. Reducing carbs often means eating fewer calories, it’s helpful to fill your plate with plenty of veggies, healthy fats, and protein to ensure you’re eating enough. Below, you’ll find a comprehensive list of low-carb foods in every category, as well as high-carb foods to avoid. And to help you create healthy and delicious meals, we’ve also provided free printables of what to buy at the grocery store. The Ultimate Round-Up Of Low-Carb FoodsTo help you transition into a low-carb diet with ease, we’ve rounded up the ultimate list of low-carb foods separated by category. It’s important to note that portion size and cooking methods may impact these numbers. In addition, many of these foods are high in fiber which may decrease the net carb amount — or the number of carbs absorbed by the body — even further.  Low Carb Veggies
Leafy Greens
Fruits
Low-Carb Meat (note: all-natural forms of meat and seafood will be low-carb!)
Seafood
Healthy Fats and Oils Carbs
How many Carbs are in Dairy?
Nuts and Seeds
Low-Carb Seasonings
Drinks – (all without added sweeteners)
What Not To Eat On A Low-Carb DietWhile some foods like chips, candy, and other sugar-filled snacks are a no-brainer to steer clear of on a low-carb diet, you might be surprised to learn that some healthy items made the list as well. Generally, anything high in starches like potatoes, grains, and bananas are high in carbohydrates. Sweet (and artificially sweetened) foods also top the list. And while some of these foods can be eaten in moderation, it’s best to eliminate them from your diet altogether if you are taking on a low-carb diet to lose weight or balance out your blood sugar levels. High-Carb Foods To Avoid:
Low-Carb Weekly Sample MenuLow-carb foods cover a variety of categories, making it easy to whip together a meal in no time. And while not all of these foods require a recipe to enjoy, we put together a sample list of meals for breakfast, lunch, dinner, and snacks so you can stay full and focused all week long (and even longer with leftovers!). We also created a downloadable grocery list so you can get everything you need to create these meals at home! MondayBreakfast: Scrambled eggs with mushrooms and tomatoes Lunch: Sliced turkey and cheese lettuce wraps Dinner: Beef and cheese stuffed bell peppers Snack: DIY Nut mix TuesdayBreakfast: Spinach, egg, and cheese muffins Lunch: Chicken, spinach, and berry salad with apple cider vinegar dressing Dinner: Zoodles and meatballs topped with marinara sauce Snack: Garlic kale chips WednesdayBreakfast: Omelette with spinach, bell peppers, and radishes Lunch: Leftover turkey and cheese wraps and a spinach salad Dinner: Salmon cooked in ghee with mixed vegetables Snack: Hard-boiled eggs ThursdayBreakfast: Leftover spinach, egg, and cheese muffins Lunch: Buddha bowl with mixed veggies, kale, turkey, and avocado Dinner: Leftover zoodles and meatballs Snack: String cheese FridayBreakfast: Chia seed pudding (made with unsweetened almond milk) topped with coconut flakes Lunch: Taco salad with beef, lettuce, cheese, tomatoes, and avocados Dinner: Turkey-stuffed mushrooms with brussels sprouts Snack: DIY Nut mix SaturdayBreakfast: Smoothie with coconut milk, berries, and protein powder Lunch: Avocado tuna salad Dinner: Cheesy chicken and broccoli with cauliflower rice Snack: Carrots and ranch SundayBreakfast: Bacon and eggs Lunch: Zucchini, tuna, and avocado roll-ups Dinner: Leftover chicken, broccoli, and cauliflower rice stir fry Snack: Veggies and guacamole Going low carb doesn’t have to be complicated. By focusing on filling your plate with a variety of healthy, low-carb, high-fat, and high-protein food, you can easily improve your health while keeping your stomach (and wallet!) happy. If you are interested in the low-carb or keto diets, check out our recent post. If you simply don’t have time to cook every night, we offer a variety of low-carb meal options, perfect for those looking to stay healthy on-the-go. Sources: Healthline | Medical News Today |
What to eat for a low carb diet food list
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