According to numerous scientific studies, a low carb diet is effective for losing weight, improving health and reducing the risk of disease. In today’s article, you will know which foods have the least amount of carbohydrates and which ones you should avoid at all costs. In addition, I include a very simple menu to follow for you to warm up engines.

Basic Principles:

A very summary with the basic principles of a low carb diet could be the following:

Allowed to consume: meat, fish, eggs , vegetables, fruit, nuts, seeds, dairy products rich in fat, fats, healthy oils and even certain gluten-free tubers and cereals.

Prohibited to consume: sugar, HFCS (high fructose corn syrup), wheat , seed oils, trans fats, artificial sweeteners , low fat and dietary products and highly processed foods.

Drinks: water , coffee , tea , soft drinks without artificial sweeteners.

What Foods Include a Low Carb Diet?

As the name implies, a diet low in carbohydrates and with real foods implies eating natural products with a low carbohydrate content. The foods you eat will depend on your state of health, the exercise you do and your body weight.

But … don’t forget that: You should base your diet on healthy foods and, very importantly, unprocessed foods.

  • FRUIT: apples, cranberries, bananas, oranges, pears, strawberries …
  • VEGETABLES: carrots, spinach, broccoli, cauliflower …
  • DRIED FRUITS AND SEEDS:nuts, almonds , sunflower seeds …
  • MEAT: veal, lamb, pork, chicken … Grass meat is the best option.
  • FISH: salmon, trout, cod … Fish caught in the wild is the best option.
  • HIGH MILK IN FAT: cheese, butter, whipped cream, yogurt.
  • EGGS: grazing eggs or enriched with omega 3.
  • FATS AND OILS:coconut oil , butter, lard, olive oil and cod liver oil.

If you are healthy, you are an active person and do not need to lose weight, you can afford to eat more carbohydrates from time to time:

  • TUBES: potatoes, sweet potatoes …
  • GLUTEN-FREE CEREALS: brown rice, oatmeal, quinoa…
  • VEGETABLES: black beans, lentils, beans …

In moderation, you can also consume:

  • WINE: Choose dry wines without added sugars or carbohydrates.
  • BLACK CHOCOLATE: choose organic brands with 70% cocoa or more.

Dark chocolate is rich in antioxidants and provides health benefits if you eat it in moderation.

What Foods Do You Advise Against a Low Carb Diet?

Although I have already mentioned it above, I now extend the list with some examples of each type of food, ordered according to their importance:

  • Sugar: carbonated drinks, fruit juices, candies, ice cream, agave…
  • Cereals with gluten: wheat, spelled, rye and barley – including bread and pasta.
  • Trans fats: hydrogenated or partially hydrogenated oils.
  • Vegetable and seed oils high in omega 6: soybean, corn, canola oil , cottonseed, grapeseed, sunflower and safflower oil.
  • Artificial sweeteners: sucralose, saccharin, aspartame, cyclamate and acesulfame-k. Opt for stevia.
  • Dietary and low-fat products: many dairy products, cereals, crackers …
  • Highly processed foods: any product that looks like it has been made in a factory.

Do Not Forget:

Read the ingredients list of products carefully, including products labeled as healthy foods.

Low Carb Menu for One Week

This menu provides you with less than 50 grams of carbohydrates a day, but if you enjoy good health and are an active person, you can increase the amount.

MONDAY:

Breakfast:
Vegetable omelette prepared with butter or coconut oil.

Food:
Yogurt with blueberries and a handful of almonds.

Dinner:
Cheeseburger (without bread), served with vegetables and Mexican sauce.

TUESDAY:

Breakfast:
Bacon and eggs.

Food:
Burger and vegetables left over from last night.

Dinner:
Salmon with butter and vegetables.

WEDNESDAY:

Breakfast:
Eggs with vegetables prepared with butter or coconut oil.

Food:
Prawn salad with olive oil.

Dinner:
Roast chicken with vegetables.

THURSDAY:

Breakfast:
Vegetable omelette prepared with butter or coconut oil.

Food:
Coconut milk shake, red fruits, almonds and protein powder.

Dinner:
Steak and vegetables.

FRIDAY:

Breakfast:
Bacon and eggs.

Food:
Chicken salad with olive oil.

Dinner:
Pork chops with vegetables.

SATURDAY:

Breakfast:
Vegetable omelette.

Food:
Yogurt with berries, grated coconut and a handful of nuts.

Dinner:
Meatballs with vegetables.

SUNDAY:

Breakfast:
Bacon and eggs.

Food:
Coconut milk shake, some whipped cream, chocolate-flavored protein powder and berries.

Dinner:
Roasted chicken wings with raw spinach.

There are no health reasons to make more than 3 meals a day.

But if you are hungry between one meal and another, you can use these snacks:

  • A piece of fruit.
  • Whole yogurt
  • A handful of nuts.
  • One or two hard boiled eggs.
  • Carrots
  • Leftovers from the previous dinner.
  • A little cheese and meat.

 

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