5 Foods to Avoid and Include to Your Low Carb Diet for Weight Loss

Reviewed by: | Author: Manoja Kalakanti

The low-carb diet trend appears to be sating on. Whether following a paleo diet or experimenting with keto, plenty of foods are nutrient-dense and low in carbohydrates. Whatever your reason for avoiding this macronutrient, remember that not all carbohydrates are created equal. A low-carb diet involves replacing high-carb foods with low-carb foods. It includes vegetables and other high-protein foods.

Low carb diet for weight loss

Carbohydrates are the key source of energy and one of three essential macronutrients in the diet, along with fat and protein. Vegetables have numerous health benefits because they are high in essential micronutrients. They are required for low-carb diet foods because they meet the body’s nutritional needs.

What are Carbohydrates?

Carbohydrates are a nutrient found in all plant-based foods. They are classified chemically into monosaccharides, disaccharides, and polysaccharides. Simply put, they are divided into two types: simple carbs and complex carbs.

We must understand that if we want to follow a low-carb diet, we must avoid simple carbs derived from corn syrups, sugars, cane sugars and honey. At the same time, complex carbs are considered healthy by the low-carb diet and are permitted while on a diet.

What exactly is a low-carb diet?

A low-carb diet plan is a way of eating that limits carbohydrate consumption. Low-carb dieters substitute more protein and healthy fat for carbohydrates.

Although many diets restrict carbs, there are no agreed-upon guidelines for how many carbs to consume on a general low-carb Indian diet. As a result, low-carb diets can vary from low carbohydrate to moderate carbohydrate intake.

What Should I Eat on a Low Carbohydrate Diet plan?

Low-carbohydrate foods are the primary focus of a low-carb diet. While carbs cannot entirely be abolished, a low-carb diet’s goal is to consume no more than 20 g of carbohydrate per day on a 2,000-calorie diet. One simple rule for vegetables is that those grown above ground have lower carbohydrate content.

5 Foods to Consume in a Low Carb Diet Plan

A low-carb diet consists of eating natural and unprocessed foods containing few carbohydrates. The low-carb diet plan promotes weight loss while improving health and lowering disease risk. The number of foods you can consume and the foods you shouldn’t eat are determined by factors such as your overall health, the amount of weight you want to lose, and the amount of exercise you do. Here are some low-carb diet foods to consider.

  • Non-starchy vegetables include spinach, arugula, broccoli, cauliflower, cabbage, zucchini, summer squash, artichokes, onions, mushrooms, cucumbers, celery, bell peppers (in moderation), tomatoes (in moderation), eggplant, chard, kale, and sprouts or micro-greens.
  • Natural fats include extra virgin olive oil, unrefined (virgin) coconut oil, grass-fed butter, ghee, avocados, avocado oil, and nut butter.
  • Nuts like walnuts, pecans, almonds, macadamia nuts, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds, and hemp hearts.
  • Meat, seafood, and eggs are raised naturally or caught in the wild.
  • Dairy products like full-fat natural or Greek yogurt, Low-carb cheeses, whole milk, or heavy cream.
  • Low-carb fruits include Blueberries, blackberries, raspberries, strawberries, cherries, pears, peaches, and melons (moderation).

Foods to Avoid Consuming on a Low Carb Diet

A low-carb diet can help you burn calories and manage diabetes and other conditions. Sugar-sweetened beverages, cake, and candy are all examples of high-carb foods to avoid. However, deciding which dietary staples to limit is more complicated. Some of these foods are incredibly healthy, but they are unsuitable for a low-carb diet due to their high carbohydrate content. Your total daily carbohydrate target determines whether you need to limit or avoid some of these foods.

On a low-carb diet, the following foods should be avoided or limited to low carb healthy recipes.

Grains And bread

Bread is an everyday staple in many cultures. It is available in various forms, including:

  • Loaves
  • Rolls
  • Bagels
  • Tortillas

Depending on your carb tolerance, a sandwich, burrito, or bagel may bring you close to or over your daily limit. If you must have bread, make your low-carb loaves at home. Most grains, such as rice, wheat, and oats, are high in carbohydrates and should be limited or avoided on a low-carb diet.

Fruits

Some fruits are high in carbs and may not be suitable for low-carb diets.

  • Banana
  • Mango
  • Berries

Starchy Vegetables

Most diets permit unlimited consumption of low-starch vegetables. Many vegetables contain a lot of fiber, which can help with weight loss and blood sugar control. In addition, some high-starch vegetables contain more digestible carbs than fiber and should be avoided on a low-carb diet. Furthermore, if you’re on a very low-carb diet, you should avoid these starchy vegetables entirely:

  • Corn
  • Potato
  • Sweet potato
  • Beets

Beans And Legumes

Beans and legumes are high in nutrients. They can provide various health benefits, including reduced inflammation and risk of heart disease. They are high in fiber but also contain a fair amount of carbohydrates. Include little quantities on a low-carb diet, depending on your tolerance. Here are a few beans and legumes to avoid:

  • Lentils
  • Peas
  • Black beans
  • Pinto beans
  • Chickpeas
  • Kidney beans

High Omega-6 Seed And Vegetable Oils

Linoleic acid and other inflammatory and easily oxidized omega-6 fatty acids are abundant in vegetable oils. These oils and omega-6 fatty acids are detrimental to your metabolism, and they include

  • Soybean
  • Sunflower
  • Cottonseed
  • Safflower
  • Grape seed
  • Canola oils.

7 Benefits of Eating Low Carb Diet

Low-carb vegetarian diets have been shown to aid in weight loss and improve your health in various ways. Here are a few biggest perks of eating low carb:

Aids in Weight Loss

Cutting carbs is one of the quickest and most effective ways to lose weight. People who follow a low-carb Indian diet lose more calories faster than those who follow a low-fat diet. One of the primary reasons for this is that a low-carb diet causes the body to expel excess water while lowering insulin levels.

Reduces Appetite

The most widely accepted challenge we face when following a strict diet is hunger and food cravings. It is also one of the critical factors many people get tired of dieting and eventually give up. However, eating low-carb foods causes a decrease in appetite. This occurs because a low-carb diet causes us to eat more protein and fat, and foods high in protein and fat keep us fuller for longer. This results in less hunger and a lower calorie intake.

Lowers Triglycerides

Triglycerides are fat molecules that circulate throughout our bodies. Triglyceride levels that are too high put us at risk of heart disease. Carbohydrate consumption is one of the major causes of high triglyceride levels in the blood, particularly in sedentary people. So, cutting carbs from our diet drastically reduces triglycerides in the blood.

Treats Metabolic Syndrome

Metabolic syndrome relates to an increased risk of diabetes and heart disease. Metabolic syndrome is a collection of symptoms that include:

  • Abdominal fat obesity
  • High blood pressure
  • Elevated fasting blood glucose levels
  • Triglyceride levels are elevated.
  • Excellent HDL cholesterol levels are low.

A low-carb diet is beneficial in alleviating all five of these symptoms. Furthermore, following such a diet virtually eliminates these illnesses.

Lowers Bad Cholesterol (LDL)

Finally, people with high LDL or bad cholesterol are more likely to have a heart attack. On the other hand, the size of LDL molecules in the blood is an essential factor. Smaller molecules are more likely to cause heart disease than larger molecules. Therefore, a low-carbohydrate diet increases the size of bad cholesterol or LDL molecules while decreasing the number of LDL particles in the blood.

Reduces Blood Sugar And Insulin Levels

A low-carb diet is especially beneficial for people who have diabetes or insulin resistance. Cutting out carbohydrates drastically reduces blood sugar and insulin levels. People with diabetes who begin a low-carb diet tend to have lower insulin levels.

Improved Brain Health

Your brain needs glucose because certain parts of it only burn this type of sugar. As a result, if you don’t eat any carbohydrates, your liver will produce glucose from protein. Ketones, produced during fasting or when carbohydrate consumption is reduced, can be burned by a significant portion of your brain. Low carb diets can potentially prevent Alzheimer’s and Parkinson’s disease.

Getting used to a low-carb diet requires some getting used to it, but as you can see, it can be well worth it.

Our Take

If you stick with a low-carb diet and make it a lifestyle choice, you will be able to reap the full benefits for weight loss, cardiovascular health, neuron function, and more. So, this diet is worth trying if you’re looking to become healthier.

FAQ’s

What food can I eat on a Low carb diet?

Low-carb diets can be both simple and tasty. The main foods that should be included in your low-carb diet are soaked almonds, nuts, and seeds such as roasted soybeans, roasted Bengal gram dal, roasted flax seeds, and roasted sunflower seeds.

How many carbs should you eat a day to lose weight?

Restricting yourself to three meals daily and refraining from snacking will help you save more than 100 calories daily. In addition, slashing down to two meals per day will help you save approximately 266 calories.

What foods should be avoided on a Low carb diet?

Most grains, such as rice, wheat, and oats, are high in carbohydrates and should be limited or avoided on a low-carb diet.

How do you speed up weight loss?

Losing weight takes time and effort, but you can do it! If you want to lose weight faster, you may be able to do so naturally by making healthy choices. In addition, you may be able to lose more weight and keep it off with exercise and dietary changes.

What are the best low-carb foods to eat?

Low-carb foods include meat, fish, eggs, vegetables and natural fats, like butter.

What happens if you don’t eat carbs for a week?

A low-carb diet may have several disadvantages. Constipation and fatigue may occur.

What happens to your body when you stop eating carbs and sugar?

When you quit eating sugar and carbs, your body begins to burn fat for energy instead of carbs. This occurs because your body converts fat into energy more easily. It also keeps you from becoming hungry.

Who should not go on a low-carb diet?

People who are underweight or have an eating disorder, children under 18 years old and Type 1 diabetic patients shouldn’t follow the low carb diet

What food groups are low in carbs?

Low carbohydrate foods include green leafy vegetables, nuts, poultry, pork, veal, margarine, eggs, fish, and seafood. Animal organs like the liver and brain are carb-free.

Is Low carb diet good for maintaining diabetics?

A low-carb diet provides more energy, lowers average blood glucose, or HbA1c levels, reduces food cravings, particularly for sugar, and reduces the risk of hypoglycemia.

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