Low carb foods allowed – I know the shortest way would be to talk about what NOT to EAT on low carb food.
But in order to make clear the giant variety of TRUE FOOD that we have available and that guarantee us nutrition, weight loss and maintenance, I will list below the foods that should be consumed in a low carb style of eating.
Low carb foods allowed Meats of all kinds.
Real meat, in natura.
There are good sausages out there, but most of them sell sugar and starch in their composition.
Sausages and nuggets are not meat and are full of starch.
Avoid buying seasoned meats, make your own seasoning at home.
In natura meats are practically zero carbo, excluding organs like the liver, which reaches about 5% of liquid carbohydrates according to FatSecret. In practice, consider it as zero.
Fish such as salmon, sardines and trout, crustaceans, chicken, pork, beef, lamb, turkey, veal, earthworms. Okay, you don’t have to eat earthworms, but you could, if you wanted to. Eat the meat you find most delicious. Bacon included!
There is no need to worry about the fat of the meat, eat your favorite cuts in the amount you want.
Read more about it in this article where I talk about fat in low carb food.
Did you know that meat consumption in the low carb diet may well remain exactly the same as before? In this article I explain why low carb IS NOT the Protein diet.
Low carb foods allowed Vegetables of all kinds.
If you don’t like a salad, maybe low carb is not the best food strategy for you.
I’ve always been crazy about salad and I think that’s an important component of success. And if you don’t like it, make an effort. What I always say about the power of HABIT.
Start with small steps, small changes. Put a lot of olive oil and salt. Sauté with bacon and sour cream.
In short: green leaves (such as lettuce, arugula, watercress, endive, endive, kale, cabbage, spinach), zucchini, broccoli, tomatoes, onions, garlic, peppers, artichokes, chayote, asparagus, hearts of palm, radish, cucumber, eggplant, okra, green beans , cauliflower.
A special note about potatoes, beets and manioc: these guys are delicious but have more carbohydrates.
If you need to lose weight, let go of them until you reach your ideal weight, and then gradually insert it, seeing how your weight reacts.
Low carb foods allowed | Fruits.
Fruits are generally rich in carbohydrates (due to the natural sugar they contain, fructose).
If you need to lose weight, spend the first fifteen days without fruit and insert it in a small amount, and see how your body reacts.
How much weight you need to lose is a determining factor in adapting your fruit consumption. While you lose weight you can eat avocado, coconut, strawberries, blackberries and blueberries, which have less carbohydrates.
If the idea of spending 15 days without fruit is absurd for you, ok. In no way does this need to be an obstacle to your low carb success. Eat low carb fruits and you will lose weight too.
Low carb foods allowed | Eggs of all kinds.
Except for Easter 🙂
Eggs are incredibly practical. Boiled, scrambled, fried. You can take boiled eggs as a snack. Put boiled eggs in your salad. Throwing an egg in your soup or in a stew. Always have pickled quail eggs in the fridge for snacking.
When I started the diet I ate a lot of eggs, then I went through a period of not being able to see them, and today I eat 2 eggs with cheese for breakfast every day, prepared in the same way, and eating like eggs for lunch and dinner too .
An initial difficulty in consuming eggs is normal, but over time it becomes easy to break the habit.
Although each egg has 0.8 grams of carbohydrate I recommend that you consider the egg as zero carbohydrate, to make things easier. Especially because it is difficult for someone to abuse the consumption of eggs.
Low carb foods allowed | Cheese and cream / sour cream.
The original paleo diet does not include dairy products, but they are low carb.
All cheeses are low in carbohydrates, some more, some less. If you need to lose weight, avoid white cheeses (ricotta, minas frescal, cottage) which have a higher content of lactose, which is milk sugar.
Cream or sour cream is another wild ingredient in low carb. I use it in my coffee and cream every day, or I make a super cream sauce with fine herbs for salmon, or I use it in stroganoff, or I make cauliflower or broccoli au gratin with cream and cheese.
The cream is usually sold at the supermarket’s refrigerated counter, but it is not sold throughout Brazil.
If you don’t have it in your condition, use the cream. The canned cream has a little more carbs than canned because it takes powdered milk for a different texture, but both are low carb.
Low carb foods allowed | Nuts and seeds.
Nuts, cashew and pará nuts, almonds, pistachios, macadamias.
For those who have more than ten kilos to lose or want to lose weight more quickly, the ideal is not to exceed two handfuls of 30 grams per day. It may seem little, but they feed so much that it makes it worthwhile.
It is easy to overdo the nuts: a tip is to mix and separate the portions in a pot or sachets and always use the same container as a measure.
Chia, flaxseed, pumpkin and sunflower seeds are also low carb and look great in low carb bread.
Peanuts are also low carb. It is a vegetable and has a little more carbohydrates than nuts and chestnuts, but I eat at times where everything else there is to eat is carbohydrate-junk (such as airport or roadside).
Low carb foods allowed | Fats.
I use olive oil and butter. For preparations where a lot of temperature is needed, such as frying meat or sautéing vegetables, butter is more recommended.
Olive oil is great for seasoning salads and for putting a drizzle of oil under hot food. Lard can also be consumed.
Coconut oil and others like avocado are ok too, but they are much more expensive. You can use it, but low carb works just the same with more affordable fats like butter and olive oil.
O kefir it is a probiotic, that is, live microorganisms that aid digestion and intestinal health. As these animals feed on sugar, people use various ways to feed them and create milk kefir, made with milk, or water, made with juice, coconut water or sugar water.
No, sugar, be it lactose, fructose or sucrose, is not in the kefir because, as I said, bacteria survive by eating it.
The longer you let the product ferment, the less sugar and carbohydrates your kefir will have. Some people leave kefir in the fermentation process for 24 to 72 hours!
It is a great option for making yogurt, pates and other low carb and lactose free products. I got a seedling from him and decided to talk more about it here!
Low carb foods allowed | Seasonings, spices and condiments.
Nothing better than a well-seasoned food! Salt, pepper, oregano (fresh or dried), pepper, chives, garlic, cinnamon, coriander (for those who like it, because I don’t need it), cumin, mint, ginger (natural, not preserved), bay leaf, basil and many others yes, they are part of a low carb food. You can use it!
Industrialized spices like Sazon and Knorr take sugar, starch, preservatives and dyes so use dehydrated or fresh spices and not processed spices.
If you are accustomed to using these broths in your food, know that it is really a custom, you can feel the difference in the first few days but soon you will get used to it (and save your money, and generate less waste).
Condiments such as yellow mustard and dijon, kechup, Worcestershire sauce and soy sauce are great for some low carb dishes (like a good beef stroganoff) and are low in carbohydrates.
It is common for these products to carry a little sugar that tends not to impact the diet because they are usually consumed in small quantities and infrequently, but some brands have versions of sugar-free condiments, so it is a good idea to analyze the labels and try to find .
Vegetables such as beans, lentils and peas have a lot of carbohydrates. If you need to lose weight, stay without them until you reach your goal.
Do not eat:
Sugar of any kind. Lactose is milk sugar, fructose is fruit sugar, sucrose is refined sugar. Honey, coconut sugar, brown sugar, demerara and light sugar are also sugar and should not be consumed in the context of a low carb diet.
In that article talk about choosing the best sweetener to use in low carb
Grains. Flour, neither wholemeal nor normal. Everything that is made of flour, such as cakes, pasta, breads, pizza, cookies etc.
Rice (full or not) and quinoa they are also not low carb and should not be consumed by those who want to lose weight.
Trans fats. Snacks, stuffed cookies and several other processed products are pure trans fat, cut!
As low carb is a style of eating and not a diet, you can’t talk about set menus, just eat everything up until you are satiated.
Not bad to eat like that, isn’t it? It is possible to lose weight, maintain weight and stay very healthy, eliminating totally processed foods.