How to weight loss: What to Eat on a Low-Carb Diet

Thứ Ba, 16 tháng 8, 2016

What to Eat on a Low-Carb Diet

Here’s a quick visual guide to low carb. For details check out the links below. Let’s start with the foods you can eat all you like of, until you’re satisfied.

Low-carb diet foods: Natural fats (butter, olive oil); Meat; Fish and seafood; Eggs; Cheese; Vegetables that grow above ground

All the numbers are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.

All the foods above are below 5% carbs, as you can see. Sticking to these foods will make it relatively easy to stay on a strict low-carb diet, with less than 20 grams of carbs per day.

More detailed low-carb foods list

What to drink on low carb: water, coffee, tea, wine

So what do you drink on low carb? Water is perfect, and so is coffee or tea. Ideally use no sweeteners, and a modest amount of milk or cream if you like (beware of caffe latte!).

The occasional glass of wine is fine too (low-carb alcohol guide).

Avoid if you can

Here’s what you should not eat on low carb – foods full of sugar and starch:

Foods to avoid on low carb: bread, pasta, rice, potatoes, fruit, beer, soda, juice, candy

The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.

More detailed list of foods to avoid

Visual low-carb guides

How low to go?

The less carbohydrate you eat the bigger the effects on weight and blood sugar will be. I recommend following the dietary advice as strict as you can. When you’re happy with your weight and health you may gradually try eating more liberally (if you want to).

Here are three examples of how a low-carb meal can look, depending on how many carbs you eat per day: