Do You Know What to Eat on a Low Carb Diet?

Before you start following a low carb diet, is it important to know what to eat on a low carb diet. Making a low carb diet has incredible benefits for your health. Eliminating carbohydrates helps reduce hunger.

Several studies have found that low-carbohydrate diets help you lose more weight than low-fat diets, sometimes up to 3 times faster than low-fat diets.

what to eat on a low carb diet

Doing a low carb diet helps you lower your blood glucose, blood pressure, LDL cholesterol, lower triglycerides.

Doing a low carbohydrate diet helps you lose weight quickly without hunger, and if at the same time there is a control of the caloric intake of the rest of the food, you can achieve your goal of maintaining a healthy weight.

Here is a list of 40 low carbohydrate foods good for your health

1. Egg

Carbohydrates: almost zero.

The egg is a very popular and common food in the human diet.

It is a very good source of complete protein, since it contains the eight essential amino acids.

A fresh egg provides very few carbohydrates, in the yolk there are small amounts of B vitamins and minerals such as: phosphorus, potassium, zinc.

Within a balanced diet consumes up to four pieces per week.

2. Chicken

Carbohydrates: zero.

Lean chicken meat stands out as one of the foods that lack carbohydrates, is a type of meat very easy to digest, more than the turkey.

In terms of nutrients, it provides proteins, lipids, vitamins and minerals.

The versatility in the chicken, makes it possible to prepare many dishes. If it is consumed without skin and the broth is defatted, it can be consumed in diets low in fat and carbohydrates.

3. Natural yogurt

Carbohydrates: In 125grs contains about 6.9g of carbohydrates.

Yogurt is a food derived from milk, goes through a fermentation process, which gives it its characteristic flavor. It is a very digestible food, nutritious, and generally tolerable for the organism.

The nutritional value of this food is similar to that of milk, but it stands out because lactose is found in minimal concentrations since it is transformed into lactic acid, which makes it one of the low carbohydrate foods that you can include in your diet daily

4. Broccoli

Carbohydrates: In 100 grams contains 7 grams of carbohydrates.

Another of the low carbohydrate foods that cannot be missed, since broccoli or broccoli contributes mostly water, its caloric value is very low.

It is a very good source of vitamin C, folic acid and niacin among others. Its consumption is highly recommended by health experts, because it is a very rich in substances and antioxidants.

5. Fresh cheese

Carbohydrates: In 100 grams contains 1.3 grams of carbohydrates.

The fresh cheeses stand out for containing proteins of high biological value and calcium that are easy to assimilate, in addition they are rich in vitamins and minerals. Its fat content may vary depending on the variety or type of cheese that is.

Depending on the preparation, its caloric value can be increased, to choose the best, they must be free of additional ingredients such as sugar, salt, flavoring.

6. Sea fish

Carbohydrates: zero.

Although there is a great variety of marine species, among the most consumed are tuna. Most of them are consumed fresh, although they are also processed (packaged, canned, smoked).

Sea fish is a food that does not provide carbohydrates, they are a good source of complete proteins, vitamins, minerals, in omegas 3.

7. Salmon

Carbohydrates: zero.

Salmon is a fish or fat rich in omega 3, in vitamins of group B, A and D. It is a good source of magnesium and iodine.

The salmon does not provide carbohydrates.

It is recommended to limit its consumption, since it is a food rich in purines (in the organism they are transformed into uric acid).

Consume it fresh and the recommended ration is to consume about 400grs per person per week.

8. Olive oil

Carbohydrates: zero.

Olive oil is a food rich in Vitamin E (natural antioxidant), and phytosterols.

It provides monounsaturated fatty acids. From the nutritional point of view, this type of oil is considered one of the most nutritious.

It does not provide carbohydrates, so it can be used for the preparation of multiple dishes.

9. Turkey meat

Carbohydrates: In 100 grams contains 3 grams of carbohydrates.

Within the carbohydrate-free foods are the poultry. Turkey meat is rich in minerals such as potassium, magnesium, iron, and is a good source of Vitamin B3.

It is also rich in tyrosine, an amino acid that helps raise the brain’s concentration of neurotransmitters. Its consumption is recommended up to three times a week, suggesting to replace red meats.

10. Onion

Carbohydrates: In 100 grams contains 9 grams of carbohydrates.

Onions are low carbohydrate foods, at 100g they contribute 7.1%.

Its main component is water. They are a good source of potassium, and provide significant amounts of calcium, iron, magnesium and phosphorus.

Because it is low in calories, it is a food that can be consumed daily either alone or with food.

11. Skim milk

Carbohydrates: In 100 grams contains 4.9 grams of carbohydrates.

Regular consumption of milk is highly recommended, this, because of high calcium content, an essential mineral for the proper functioning of the body. Its main component is water, followed mainly by fatty acids, proteins, and carbohydrates (Lactose).

In addition, it contains moderate amounts of vitamins and minerals. To obtain a low intake of carbohydrates consume skimmed milk, skimmed milk or de-lactose.

12. Tomato

Carbohydrates: In 100 grams contains 3.9 grams of carbohydrates.

Another vegetable that is low in carbohydrates, is the tomato, and is characterized by being low energy. It is refreshing, digestive and anti-inflammatory.

It is a very good source of fiber, minerals such as potassium, phosphorus, Vitamin C, Vitamin E, provitamin A, group B, provides carotenoids, lycopene, is an important source of antioxidants. It can be consumed in many ways.

13. Pork meat

Carbohydrates: Usually zero, but the label.

Although pork has been designated as a type of red meat that should be consumed little, it is free of carbohydrates, and it is very healthy, since it is a very good source of complete proteins and easily assimilated iron.

It is recommended to consume up to twice a week pork. No more.

14. Spinach

Carbohydrates: In 100 grams contains 3.6 grams of carbohydrates.

Spinach is a low carbohydrate food, has laxative, diuretic and antirheumatic properties, is a good source of beta carotene, in 100g only provides 3.6 grams and almost no sugars and fats.

Spinach is composed mainly of water. They can be consumed up to four times a week, consumption is recommended for people suffering from anemia and muscle weakness.

15. Beef

Carbohydrates: zero.

Beef is a much appreciated type of meat and given its composition is a very nutritious food, since it is a good source of vitamins and minerals.

And it does not provide carbohydrates and to take care of the contribution of saturated fats, it is advisable to consume it lean. Its versatility as well as chicken and pork meat can be consumed in many ways.

16. Coffee

Carbohydrates: zero.

Coffee is a beverage that is obtained by mixing the roasted beans of the coffee plant in hot water. And although in many places its flavor is cultivated, it is very rich.

In addition to the free of carbohydrates and fats, its main component is water and caffeine. Some varieties can provide significant amounts of protein, manganese, vitamin B2, potassium, etc.

17. Green beans

Carbohydrates: In 100 grams contains 7 grams of carbohydrates.

Although this food belongs to legumes, they are very low in carbohydrates, their seeds contain starch, and also contains protein, fiber, potassium, calcium, iodine, phosphorus, iron and magnesium.

They are poor in sodium. In only 100grs there are 4.2 grams of carbohydrates.

18. Nut

Carbohydrates: In 100 grams contains 14 grams of carbohydrates.

The nuts are a dry fruit, very rich and consumed, they are characterized by caring for the health of heart and skin.

They are rich in Omega 3, a type of fatty acid that helps in multiple functions in the body.

Although they are a very energetic food, their contribution of carbohydrates contributes about 0.75 grams in only three pieces, they are rich in fats and proteins.

19. Cottage Cheese

Carbohydrates: In 100 grams contains 3.4 grams of carbohydrates.

It is also known as cottage cheese. It is a variety of fresh cheese, its consistency is creamy, it has been cataloged as one of the healthy foods.

Its contribution of carbohydrates is very low and it is very rich in proteins, so it can be consumed in diets to lose weight.

20. Mushroom

Carbohydrates: In 100 grams contains 3.3 grams of carbohydrates.

Mushrooms or mushrooms provide a large amount of water, and reduced amounts of water and carbohydrates, is a highly recommended food in diets to lose weight.

They are also a good source of potassium and other minerals such as phosphorus and selenium, also provides B vitamins.

21. Avocado

Carbohydrates: In 100 grams contains 9 grams of carbohydrates.

The avocado is characterized by being rich in fats and water. Although its high caloric value, contributes “good fats” that do good to our body. It is also rich in Vitamin B6 potassium and magnesium.

It provides some proteins and very few carbohydrates. In 100 grams brings about 9grs of carbohydrates.

22. Col

Carbohydrates: In 100 grams contains 5 grams of carbohydrates.

Although there is a great variety of species, all edible.

Cabbage is rich in vitamins A and C, minerals such as iron, potassium, calcium, phosphorus.

It does not provide carbohydrates, so it is very advisable to use it in slimming diets.

It is not recommended in excess as it can cause flatulence.

23. Cucumber

Carbohydrates: In 100 grams contains 3.6 grams of carbohydrates.

It is another of the low carbohydrate foods, which is notable for containing vitamins and minerals.

At 100grs, it only contributes 3.6 g of carbohydrates, its main component is water, which makes it very refreshing and suitable for preparing salads, it can be eaten with shell (it is rich in chlorophyll).

24. Parsley

Carbohydrates: In 100 grams contains 6 grams of carbohydrates.

Parsley is one of the favorite culinary herbs, provides multiple health benefits, as it provides minerals and vitamins.

In addition, it is very low in carbohydrates, in 100grs of parsley it only contributes about 6grs of carbohydrates. Many dishes can be prepared with this herb since its flavor is very rich and peculiar.

25. Basil

Carbohydrates: In 100 grams contains 2.7 grams of carbohydrates.

Basil has been considered a medicinal plant, since it has many properties and health benefits in general.

The basil is very rich in essential oils, low in fat and carbohydrates, in 100 grams provides 2.65 g of carbohydrates so it can be accompanied and used in the preparation of several dishes.

26. Celery

Carbohydrates: In 100 grams contains 3 grams of carbohydrates.

Celery is another one of the very low carbohydrate foods, (in 100grs it only contributes about 3grs of carbohydrates) and it is also recommended in plans to lose weight.

Its flavor is unique, it provides vitamins A, B and C, as well as abundant minerals.

It has depurative and diuretic properties.

27. Strawberry

Carbohydrates: In 100 grams contains 7.68 grams of carbohydrates.

The strawberry is very rich in Vitamins A and C, magnesium, potassium, calcium and iron. Your calorie intake is very low.

Provides few carbohydrates in 100grs about 7.68g of carbohydrates.

It also provides fiber.

It has diuretic, alkalizing properties, are easily digested, reduce uric acid, strengthens the immune system, etc.

28. Blueberries

Carbohydrates: In 100 grams contains 12 grams of carbohydrates.

Fruits of the forest known as berries. There are blacks, blues and reds.

Any variety that is chosen are nutritious.

They are low in carbohydrates, in 100grs there are about 12g of carbohydrates.

They are also rich in antioxidants, Vitamin C, potassium, iron, calcium, organic acids and fiber.

It is advisable to consume the fruit and in juice.

29. Seafood

Carbohydrates: almost do not have.

In this group are shrimps, crabs, lobsters, prawns, oysters, etc. They provide proteins.

They do not contain fat, but shrimp does contain a lot of cholesterol. They are nutritious, stimulating.

And they do not provide carbohydrates, it is recommended to eat in moderation.

30. Salt

Carbohydrates: almost does not have.

Salt is present almost in all the foods that are consumed.

Excessive consumption can be harmful to health.

It does not provide carbohydrates, but instead it provides minerals, sodium and iodine (it has been added to the fine salt) are some, contrary to what is thought, the salt is necessary for the organism since it maintains the balance of the liquids.

31. Chard

Carbohydrates: In 100 grams contains 3.7 grams of carbohydrates.

Chard is rich in sodium, calcium, magnesium and iron; Vitamins A and group B. It stands out for having remineralizing properties. It contains practically no fat, and is one of the lowest carbohydrate foods, 100g of Swiss chard provide 3.7g, it also contains protein and fiber.

32. Pumpkin

Carbohydrates: In 100 grams contains 4.5 grams of carbohydrates.

There are several varieties of pumpkin, but all contain vitamins, minerals (silica) and has very low calorie intake. The pumpkin flower is very rich in Vitamin C. Its versatility allows it to be consumed in many ways. Some 100grs only contribute approximately 30 calories, 90% water, and 4.5g of carbohydrates.

33. Ginger

Carbohydrates: In only a teaspoon of ginger there are about 2 calories and 0.36g of carbohydrates.

Ginger is an aromatic rhizome that is mainly used as a condiment in the preparation of multiple dishes but is also used for therapeutic purposes prepared in infusion. For consumption you only need to eat very little amount because it has a very characteristic and strong flavor. It provides and contains amino acids, essential oils, fiber, vitamin C, minerals, flavonoids.

34. Kiwi

Carbohydrates: In 100 grams contains 9 grams of carbohydrates.

Kiwi is a very rich fruit and highly recommended to be consumed in diet to lose weight, noted for its nutritional content, provides Vitamins A and C, magnesium and calcium mainly. In a ration (100grs) brings about 50 calories, is low in carbohydrates (9g) contains fiber and distresses a significant amount of protein. It has been awarded properties and health benefits, since it strengthens the immune system, takes care of the health of the heart. It is recommended to consume a daily piece.

35. Lettuce

Carbohydrates: In 100 grams contains 2.9 grams of carbohydrates.

The lettuce is certainly a vegetable consumed in salads, being the base, you can enjoy many varieties such as: orejona, Roman, Italian or curly, etc. All are very nutritious, as they provide vitamins A, B, C and E, magnesium, iron, potassium, calcium, phosphorus.

They are very low in calories and are low in carbohydrates, proteins. Consuming it habitually has many health benefits. It is recommended to eat it raw and well disinfected. It serves to combat insomnia.

36. Lemon

Carbohydrates: In 100 grams contains 9 grams of carbohydrates.

Considered the king of citrus fruits, it is a very good source of Vitamin C, but it is also rich in minerals such as: iron, phosphorus, sucrose, essential acids (citric and malic). It is very low in carbohydrates, calories contributes fiber and its main component is water.

It has been awarded multiple properties as depurative, alkalizing, among others.

37. Butter

Carbohydrates: Almost does not contain. In 100 grams contains 0.1 grams of carbohydrates.

The butter is a product of animal origin, which goes well with the preparation of dishes. However, it should be consumed in moderation, that is, not daily to be able to take care of the weight. Its main component is fat, but it is also rich in calcium, iodine, sodium. It contains some significant amounts of minerals and vitamins.

It is low in carbohydrates, only in a ration there can be a very small presence of only one gram. The more hot the butter, the greater its caloric contribution.

38. Grapefruit

Carbohydrates: In 100 grams contains 11 grams of carbohydrates.

Grapefruit or grapefruit as it is known, is a fruit low in carbohydrates, rich in water and fiber. It is also rich in Vitamins A and C, minerals and acids. It has multiple properties such as depurative, diuretic, digestive, decongestant, antihemorrhagic, among others.

It is one of the favorite fruits and recommended to be consumed in a weight loss plan.

39. Pepper

Carbohydrates: In 100 grams contains 7 grams of carbohydrates.

There are reds, yellows, greens, oranges. They are very rich and provide vitamins A and C, minerals such as calcium, iron, phosphorus, magnesium and sodium. In addition, they are low in carbohydrates, in 100grs there are around 4,20g of carbohydrates, their main component is water. They provide antioxidants.

40. Almond

Carbohydrates: In 100 grams contains 22 grams of carbohydrates.

There are two classes, the sweet and the bitter. The sweet is the edible.

Almonds are a very good source of vegetable protein, fat, and low carbohydrates sorghums about 7 grams in 100 grams of ration, is also very rich in potassium, calcium, magnesium, folic acid.

This food is very nutritious and consumed to improve health and also for aesthetic purposes to beautify the skin and hair.

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