Low carb foods: list, menus and recommendations

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Which foods are low carb? Containing slow carbohydrates and having a low calorie content. Usually these are vegetables, cereals. Muffins and sweet treats, as well as beer snacks and fast food, do not belong to this list. They will only hurt in conditions where carbohydrates should be limited.

How to buy right?

In order not to wander from counter to counter with a lost view, you need to make a list of the lowest carbohydrate foods in advance. It will be much easier to distinguish between harmful and useful and not make rash purchases.

Who should limit carbs?

We all know that for the normal functioning of the human body, you need to consume carbohydrates, proteins and fats in the correct ratio. But it also happens that you need to reduce something so that the result appears urgently. Again reduce, but not eliminate completely!

This should be done by losing weight and, for example, drying. In these cases, and there is a need to choose the lightest products.

Low Carb Food List

Leading positions are occupied, of course, by vegetables. Let's take a closer look at each of them.

Zucchini, zucchini

When eating these vegetables, the amount of carbohydrates is reduced, because they contain only 7 grams per 100 grams of product. The presence in the composition of such trace elements as phosphorus, magnesium, potassium, sodium, vitamin B group and vitamin C further increases their value. Their zucchini and zucchini can be cooked in many delicious dishes: snacks, pancakes, rolls, casseroles, etc., as well as added to first courses and meatballs.

Cauliflower

It can prevent a large number of diseases, and also has a beneficial effect on the digestive system. The antioxidants found in cabbage help prevent aging and promote he alth. The cardiovascular system is also protected by cauliflower. From it you can make mashed potatoes, eat boiled, baked or chopped to a state of gruel. Cauliflower has only 5 grams of carbs per 100 grams of weight.

Mushrooms

There is an opinion that mushrooms are hard food to digest. This is true, but not in the case of champignons or porcini mushrooms. The record low content of carbohydrates (no more than 2 grams per 100 grams) allows you to use them both when drying and during weight loss. Mushrooms are added to many dishes. For example, in vegetable stew, main dishes, soups, casseroles. They make fillings for pies and sandwiches and so on.

Cheese beets

Its second name is chard. This is a rather rare type of beet, but very useful. Hugethe potassium content helps the cardiovascular system to work properly and reduces the risk of its diseases. It has only one gram of carbohydrates per 100 grams. You can eat both fresh, adding to salads and snacks, and steamed.

Celery

Probably everyone who loses weight at least once, but heard or tried celery. This vegetable belongs to low-carbohydrate foods due to the content of only one gram of carbohydrate per hundred. It is also surprising that it is completely edible, and not some separate part. Its unique composition helps to saturate the body with useful substances, which are especially important during the process of losing weight and drying. Celery is consumed both fresh and squeezed out of it or used as a side dish.

Bulgarian pepper

This vegetable fights depression and improves sleep, it also contains a large amount of vitamin C, vitamin B group, PP, sodium, iodine and mineral s alts. It is added to first courses, appetizers, salads, second courses or eaten raw.

Spinach

A distinctive feature of this vegetable is the content of not only carbohydrates, but also protein. Spinach is very useful for diabetics, those who suffer from seasonal beriberi and teenagers. It is high in oxalic acid, but can be easily neutralized by cooking spinach with milk or by using fresh shoots.

Meat products and fish

Pink salmon

Great source of protein and unsaturated fats. The use of this fish provides the body with the necessary omega-3 acids. Fresh fish can be replaced with canned fish without losing its beneficial properties. The good news is that there are no carbohydrates in this fish at all, so it belongs to low-carbohydrate foods.

Som

The high value of this fish is recognized by both professional fishermen and gourmets. The catfish fillet is almost devoid of bones, which also adds to its attractiveness. Compounds of fluorine, sulfur, sodium, potassium, zinc and magnesium, combined with a low energy value, make this fish ideal for losing weight and drying athletes. There are many ways to cook catfish: from steam fillets to baking whole fish in foil in your own juice.

Chicken

When you get bored with chicken breast, you can include other parts of the chicken on the menu, such as thigh or drumstick. This is a low-carbohydrate product in which carbohydrates are completely absent. Due to the juiciness of these parts, they generally do not need additional sauces. If you cook thighs or drumsticks with skin, then the meat will be even more saturated with juices. A piece of chicken meat is suitable for both the main meal and for snacks or a sandwich base. Chicken meat is also included in the list of low-carbohydrate foods for diabetics.

Turkey meat

This meat is the best for diet food. For example, minced turkey is a low-carb food and contains a record amount of protein that helps build muscle. From turkey meat, you can cook a lot of delicious, and most importantly, he althy dishes.

Pork meat

Contrary to popular belief, pork does not contain anygrams of carbohydrates. One of the important positive aspects is the price. It will not hit the budget and will help make up for the missing amount of fat and protein. If the meat is sold already cooked, then you need to choose one that contains fewer spices.

Beef meat

Beef is indispensable for those who adhere to proper nutrition. To make the meat softer and more tender, marinate it. Beef contains carotene, which is especially necessary for athletes, helping them to withstand long workouts in the gym. A he althy dish that will satisfy the needs of the most sophisticated gourmet - meatloaf with pieces of cheese and chard.

Berries and fruits

You need to understand the difference in calories between fresh and dried fruits. Dried fruits contain much more carbohydrates, and, accordingly, calories. This means that they should be excluded for people who are losing weight and drying athletes, but fresh fruits are not only acceptable, but also desirable in the diet.

Lemon

Has a small amount of carbohydrates and a huge amount of vitamin C in the composition. Helps fight colds and boost immunity.

Apricot

This fruit perfectly restores strength and energy. The most useful apricots are those that are sold in their season, because grown at the right time, they have the maximum amount of vitamins and minerals. Among other useful properties is the prevention of cancer and heart disease, and all this is due to the content of beta-carotene. Two apricots have only 8 grams of carbs.

Strawberry

The same principle works with this berry as with the apricot. The most useful berry is grown in its season. Carbohydrates are only 11 grams, and the sweetness will satisfy any sweet tooth.

Apple

Apples have a lot of pectin, B vitamins, vitamin A, and minerals. Apples support youth and normal functioning of the body. Eating apples can strengthen nails and hair, relieve the symptoms of skin ailments.

Eggs and milk

Butter

As stereotyped as butter is, it is a low-carb food. For weight loss, oil can also be consumed, moreover, in order to lose weight properly without compromising he alth, you need to use butter. But you need to know the norm, otherwise the benefit will be replaced by harm. By adding it to any dish, you can make it more tender and creamy. A tablespoon of butter contains no carbohydrates at all.

Curd

The list of low-carb foods continues with cottage cheese. Despite the large selection of cottage cheese and products from it, you need to choose this dairy product as carefully as possible. Thanks to casein, which coagulates as it ferments, cottage cheese is one of the low-carb foods for diabetics. It is also great for bodybuilders and people involved in active sports.

Kefir

Kefir is the first friend of people who want to lose weight. One glass of kefir will bring a lot of benefits, saturating the human body with potassium, zinc, calcium, trace elements and vitamin complex. The gastrointestinal tract will say a special thank you if you make it a rule to drink a glass of kefir a day.

Egg

Until now, scientists argue whether the egg is on the list of low-carb foods for diabetics or not. In fact, there are a lot of useful substances and amino acids in eggs. Nature has laid in them very competent proportions of proteins and carbohydrates. By the way, the latter contains only one gram per two eggs.

Plant food

Pumpkin seeds

If eggs are still up for debate, then pumpkin seeds are definitely on the list of low-carb foods for diabetics. Their vitamin composition is amazing and at the same time they are high-protein foods. For example, thirty grams of seeds contain no more than five grams of carbohydrates. Pumpkin seeds will complement the taste of many salads, first courses, cottage cheese dishes or banal fried eggs. When using pumpkin seeds, metabolism improves, immunity increases and hormonal levels are leveled.

Tofu cheese

Another low-carb product? Definitely tofu. This product is known and loved in many countries. It contains amino acids, a lot of protein and calcium. It sets off all the flavor notes of companion products. Tofu is aged in a marinade, like meat, for example, and fried or cooked on its own. Tofu perfectly normalizes blood pressure, protects the cardiovascular system from diseases and removes toxins.

Tempe

Original Indonesian low carb food. He added to the list of products due to the fact that he can provide at least a quarter of the daily allowance.riboflavin. Tempeh is a fermented soy that has been given the appearance of nougat. It is noteworthy that this low-carb product is not prohibited for type 2 diabetes and digestive problems.

Flour and cereals

Almond flour

It makes delicious, sweet dishes that don't get stored in unnecessary places and won't negate hard work. This flour contains a lot of vitamin E and unsaturated fats, so almond flour has a beneficial effect on the heart. It is the lowest carbohydrate product among all types of flour.

Amaranth groats

His history lasts more than one century. The squalene contained in it is able to withstand the harmful effects of the environment and is an anti-cancer agent. It nourishes the muscles perfectly and is considered a low-carb product for weight loss. The list of cooked meals is long, but the most common is for breakfast instead of corn flakes.

Peanut flour

Peanuts are ground into flour and the fat content is halved during processing. Useful trace elements and proteins make this flour much more valuable than wheat flour. It is gluten free, making it a low carb product. With diabetes, by the way, this flour is allowed. Peanut flour is used in smoothies, spreads for sandwiches and baked sweets.

Drinking

Tomato juice

Tomato juice reduced in sugar content and only 10 grams of carbohydrates per 100 grams of product. Tomato juice slows down the inflammatory process and restores energy. But! It is important to understand that this only applies tonatural tomato juice.

Maple juice

This drink has a distinctive feature - it strengthens the bones. In Russia, maple juice is practically unknown, but it is very popular in America and Canada. Interestingly, to get a liter of maple syrup, you need to evaporate 40 liters of maple sap.

Iced tea

Don't confuse a store-bought drink with a homemade drink. If the first composition does not inspire confidence, then the second one can be prepared in your kitchen and taken on the road. Iced tea can be drunk on a hot day, but only if it is sugar-free. Such a drink helps to burn calories and has a huge strengthening and tonic effect.

Low carb diet

Product list above. What is the essence of the diet itself? Limit carbohydrate intake. Foods containing starch, flour or sugar are primarily banned. It is impossible to completely refuse food containing carbohydrates, as this will lead to serious he alth problems.

For example, the daily intake of carbohydrates reaches 150 grams for people with a sedentary lifestyle and 350-400 grams for athletes or those who work hard physically. When carbohydrates are limited, the figure drops to 30-40 grams per day. With insufficient carbohydrate intake, the human body begins to gain energy from body fat, thus losing weight.

This approach to weight loss is problematic to call a diet in the direct sense of the word. It is more of a food system in which foods high in carbohydratesreplaced with high protein foods. Only with such replacements it will be possible to fully eat with benefit and not starve. Since you cannot exist without carbohydrates, you need to choose those that are of the slow type.

It is also important that this nutrition system has found its approval among doctors, nutritionists and trainers.

How does it work?

With large intakes of fat and protein compounds into the body, ketones are formed. They dull the feeling of hunger and replenish energy. And energy, in turn, is generated not from muscles, but from body fat. According to this system, people involved in professional sports and just leading an active lifestyle eat.

When a person reduces the amount of carbohydrates, the hormones insulin and glucagon are regulated. If these indicators are normal, then the feeling of hunger decreases, as well as appetite.

Food system variations

In addition to the classics of such nutrition, there are also deviations from it:

1. Protein-focused nutrition. Basically, this is how people from sports or those who want to gain muscle mass eat. Foods with a high carbohydrate content are consumed only at the first meal, and the rest of the carbohydrate foods in the morning.
2. Change of carbohydrates and proteins. Supporters of this nutrition system believe that with the constant restriction of some component, the human body ceases to give off excess fat. To resume the process, it is recommended to arrange a carbohydrate swing. To do this, carbohydrate products are replacing protein products.
3. Ketogenic diet. Based onreplacing proteins with fats. Such a replacement can be carried out only for a week and no more than once every two months. The Kwasnetsky diet perfectly explains what such nutrition is. It is important that before starting to follow it, you need to talk with your doctor, since not every disease can be eaten like this.

For whom is the diet?

It was developed primarily for athletes and those who need to dry off. Positive feedback and long-term results speak for themselves. Below is a list of low carb foods.

Are only athletes allowed to diet? No, anyone who does not have serious he alth problems can follow this system. It is also indicated for type 2 diabetics, because due to a small amount of carbohydrates, blood sugar does not jump.

Contraindications for diet

This diet is strictly contraindicated for nursing mothers and pregnant women, children and teenagers, as well as people of retirement age.

All due to the fact that these categories of people should eat well, without limiting useful trace elements and vitamin complexes.

Sample menu

The best results will be if you stick to the diet for at least a month. And the easiest way is to schedule meals for the week ahead.

Example 1.

First meal: scrambled eggs, apple.

Lunch: boiled beef, vegetable salad.

Lunch: natural unsweetened yogurt, vegetable salad or apple.

Dinner:baked fish with vegetables or buckwheat with beef.

Example 2.

Lunch: chicken stew with vegetables and vegetable salad.

Lunch: 0% fat cottage cheese, orange.

Last meal: mushroom, meat or vegetable soup.

Example 3.

First meal: two boiled eggs, a couple of slices of hard cheese, an orange.

Lunch: chicken soup or fish soup.

Lunch: smoothie with yogurt, a handful of strawberries.

Dinner: boiled chicken or stewed cabbage with beef.

Example 4.

First meal: oatmeal with dried apricots and prunes.

Lunch: steamed vegetables and beef.

Lunch: baked fruit, unsweetened yogurt.

Last meal: beetroot salad, buckwheat porridge or a piece of fish and a side dish of brown rice.

Example 5.

First meal: milkshake, scrambled eggs and two slices of hard cheese.

Lunch: baked pork and vegetable salad.

Lunch: kefir, apple.

Dinner: Stewed beef or chicken with vegetables.

Example 6.

First meal: syrniki or lazy dumplings.

Lunch: fresh vegetable salad, beef soup.

Lunch: fruit salad.

Last meal: seafood or fish and a side dish of brown rice.

Example 7.

First meal: milk buckwheat porridge.

Lunch: mushroom soup.

Lunch: scrambled eggs or unsweetened yogurt.

Dinner: stewfrom pork and vegetables.

So that the diet does not get bored, you can change the ingredients and composition of dishes, but only from the list of low-carb products for weight loss. Photos of them can be seen above. It is important to remember that carbohydrates per day should be no more than 40 grams.

During the first weeks you can not eat pastries with yeast. Two weeks before the end of the diet, you can add a couple of slices of bran bread and durum wheat pasta to the menu.

The surest ways to process food will be stewing, baking, steaming, frying in a dry pan.