Food labels, especially on the products you buy, can be misleading. For example, not everything that is called low-carb is actually good for you. There are also low-carb foods to eat and those that you should try to avoid as much as possible. This will allow you to lose weight and stay healthy at the same time, without stopping yourself from eating delicious food.
Low-Carb Foods To Eat
Any kind of meat, from poultry, beef, pork, and even game, is at the top of the list. You do not even have to worry about eating the fatty parts or the chicken skin. However, it is a good idea to opt for organic or grass-fed meat as opposed to industrial-raised ones.
Fish and Seafood
You should opt for fatty fish like sardines, mackerel, salmon, or herring. However, you should avoid breaded fish as this has more carbs.
Eggs are also good to eat, whether they are boiled, scrambled, fried or in an omelet. Just like meat, it is best to be pickier about the eggs you buy, preferring organic eggs because they are healthier and tastier.
Natural Fat and High-Fat Sauces
Butter and cream have been subjected to a lot of negative press in the past, and „low-fat“ alternatives have come out. But these are not natural and will not taste as good as the real thing. Thankfully, fat is not bad but opt for coconut fat or olive oil. If you are looking to buy sauce, make sure it is made of natural ingredients or better yet, make it yourself.
Vegetable Grown Above Ground
There are lots of great low-carb vegetables to eat, and the best ones are those that grow above the ground. Some examples include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, asparagus, collards, spinach, eggplant, zucchini, cucumber, lettuce, onion, tomatoes, peppers, avocado, and olives.
Regular milk, skim milk, or reduced fat ones normally have a lot of milk sugar and should be avoided as much as possible. Instead, go for real butter, Greek yogurt, cream (at least 40% fat), sour cream, and high-fat cheeses. Flavored, sugary, or low-fat versions are a no-go.
If you are looking for a snack, reach for some nuts instead of candy, chips, or popcorn.
Though they can be sweet, they are okay to eat in moderation. You may also add some whipped cream.
Black coffee with some milk or cream is good for weight loss. Limit the milk and cream if you like to drink a few cups a day. You can also try it with coconut oil and butter.
Tea And Water
These are the best options to drink if you get thirsty.
What To Do When Out?
Sticking to a low-carb diet can be tricky when you are invited out for dinner or to a party. You can always let yourself have a cheat day. You can even drink alcohol, but it is best to go for dry wine, whiskey, champagne, brandy, gin, or vodka. Make sure you drink in moderation. When it comes to dessert, reach for dark chocolate with more than 70% cocoa content.
Low-Carb Foods To Avoid
Processed Vegetable And Seed Oils
Vegetable, soybean, sunflower, corn, canola, safflower, cottonseed oils should be avoided because they have very high omega-6 to omega-3 ratio. This has been linked to higher obesity rates, DANN damage, metabolic disease, cardiovascular disease, and cancer risk. Instead, go for coconut, avocado, olive oils or ghee.
Lots of people looking to eat low-carb ditch sugar but artificial sweeteners are also a bad idea. Instead, opt for stevia.
While they have significantly fewer carbs compared to regular sodas, diet sodas have artificial sweeteners that can still make you gain weight by destroying your metabolism.
Buying energy bars and other low-carb desserts is also not a great idea because they are processed. Moreover, they have low-carb ingredients that are in this list (vegetable oils, additives, and artificial sweeteners).
Other people turn to soy milk as a low-carb alternative. However, they have high levels of phytoestrogens, which may affect your hormone levels. They are also highly processed and high in phytates, which prevent the body from absorbing them.
Being aware of the good and the bad low-carb foods can help you stick to your diet goals and lose weight. Moreover, it is a good practice to truly read food labels and have the knowledge to make the right food choices. Only then can you truly be aware of what you are putting into your body.