What is a Good Low Carb Diet for Weight Loss and How to Start
Looking to know about low carb diet for weight loss, then this article is definitely for you. This is very important to know that how many carbs you should eat per day if you are trying to lose some extra pounds. This is recommended that the diet high in protein and fiber but low in carbs will definitely help you lose weight fast.
So reducing the number of carbs from your diet is a good way to control your weight. Low carb diet reduces your appetite and makes you eat fewer calories.
There are many pieces of evidence of a direct correlation between low carb diet and weight loss.
Many studies show that low carb diet causes weight loss and improve overall health. Studies also show improvement in blood triglycerides, cholesterol, blood sugar, blood pressure and many others health conditions.
Here in this article, we will share complete information on how to eat carbs for weight loss and the list of best low carb foods. We will also discuss low carb diet plan, recipes and ideas to help you plan low carb diet.
So let’s discuss why and how many carbs are good for someone who is looking to lose weight.
Why Eat Low Carb Diet and How Many Carbs You Should Eat Per Day:
Low carb diet has many health benefits and its main benefit is it is highly helpful in weight loss. Carbs make 60 percent of daily calories intake. So every person is eating approximately 300 grams of carbs or above that per day. If you aim to lose weight then the carbs you take per day should be in the range of 50-150 grams.
So by replacing carbs with high protein and less sugar diet will automatically reduce carb intake and you will start losing significant weight. When you restrict your intake of carbohydrates and replace with high protein and low sugar diet. It causes metabolism boost, reduces appetite and makes you eat fewer calories and that automatically helps you lose weight.
Many studies show the positive effect of low carbs diet on appetite control.
Still, there is not an exact number defined for low carb diet. It also depends on many factors like your age, weight, gender, daily work schedule, the food you take and your metabolic health.
People with a good metabolic system can consume more carbs than other people. Similarly, if you are already living a very active lifestyle than your carbs requirement will be different from the person who is not physically active at all. A physically active person burns more calories that’s because his carbs level will be different.
Also, if you are suffering from any health condition like type II diabetes, then your carb intake will be different from a normal person. So you can see there is not any certain level for low carb diet.
If you are not active at all, then keep your carb intake anywhere between 50-150. On the other side, if you are very active then you can increase carb intake a bit more because you can burn more calories.
So cutting unhealthy carbs like refined wheat and sugar will automatically cut the carb intake to a very good extent.
Now Let’s Discuss Some Good and Bad Carbs
Some Good Carbs Sources:
• Vegetables:
• Apples
• Bananas
• Strawberries
• Kidney beans
• peas
• Lentils,
• Almonds,
• walnuts, hazelnuts,
• macadamia nuts,
• peanuts
• Chia seeds
• pumpkin seeds.
• Whole grains: oats, quinoa, brown rice, etc.
• Potatoes
Note that you need to restrict whole grains, legumes, and high sugar fruits to get low carbs. You should also note that all type of carbs are not the cause of weight gain but they are the good source of energy as well.
Let’s See Some Bad Carbs Sources:
Restrict yourself from eating bad carb resources like processed carbs to get weight loss improvement and to lead a healthy lifestyle. These foods are not good for your overall health and weight loss. Here are they:
• Added Sugary drinks like Coca-cola, Pepsi, sodas are unhealthiest things that you should strictly avoid.
• Fruit juices: Eating whole fruits which are low in sugar are the better option than fruit juices as they are high in sugar and not good for weight loss.
• White bread: Processed white bread also contains refined carbs and is not good for metabolic health.
• Pastries, cookies, and cakes: High in Sugar and refined carbs. They are also not good for your weight loss plans.
• Ice cream: high in sugar so watch the calorie intake carefully.
• French fries and potato chips: Want to eat potatoes then chose to eat them boiled or with vegetables. Try to remain away from fried potatoes, french fries and chips as they are the source of bad carbs and makes you gain excessive weight.
Some unprocessed carbs are good for your body than the processed carbs. They include vegetables, whole fruit, legumes etc. Processed which are not good for your body are refined carbs and they include fruit juices, pastries, sugar-sweetened beverages,white bread,white pasta, white rice and others.
There is proven evidence that processed refined carbs associated with obesity, type 2 diabetes, and other health issues. So if you want to live a longer and healthy life, try avoiding these unhealthy foods.
They tend to cause major spikes in blood sugar levels which are the major cause of many diseases.
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Now Let’s Discuss How to Decide Your Daily Carb Intake?
By now we must be very clear that why low carbs diet is good for weight loss and it should also be clear that which are good and bad carbs that we should consume or not. So now the question is how to decide carbs intake and what is the optimal level of carb intake for getting a good shape. Though there is not an exact level of carb intake but based on studies there are certain figures which are easy to check.
Carb Intake for Those Who are Active and Looking to Manage Weight.
The optimum level of carbs for people who are active should be 100-150 grams per day. It is possible to lose weight with this number of carb intake.
Carbs for those Who are Serious About their Weight Loss Plan:
People who are trying hard to lose weight should consume 50-100 carbs per day. This is a very good level to eat a low carb diet and still consuming some carbs in your body.
Extreme Low Carb Diet:
This is the level if you are looking to lose weight very fast. It will help in boosting metabolic rate and your body will get in ketosis. You will notice reduced appetite and will experience fast weight loss results. You can consume low carb veggies, berries, avocados, nuts and seeds like pumpkin seeds.
Low Carb Diet Basics:
Low carb diet basically is to restrict you from sugary foods like soft drinks, and other processed foods and to keep you on a high protein, fat and vegetable diet.
Foods You Should Eat to Increase Protein and to Decrease the Carb Intake.
Meat, fruit, eggs, fats, fish, nuts, seeds, high-fat dairy, vegetables, healthy oils and non-gluten grains.
Foods to Avoid
• Sugary Foods and drinks:
Avoid all kind of Soft drinks, fruit juices, agave, candy, ice cream and many others. Foods rich in sugar are high in carbs so avoid them.
• Grains of some type :
Not all the grains but wheat, spelt, barley and rye. Also, include bread and pasta.
hydrogenated” oils.
• High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
• Artificial Sweeteners of all type.
A Complete Low Carb Food List
Eggs
Carbs: Almost zero.
Eggs are not only low carb food but high in protein and also they are packed with all beneficial nutrients.
Meats
You can eat all type of meats as they are also low in carb, high in protein. Carbs level is almost zero in meat.
Beef (Zero)
Beef is one of the nutritious foods and loaded with many nutrients mainly iron and b12. Cabs level is almost zero in beef.
Lamb (Zero)
Like Beef Lamb is also low in carbs. They are also high in iron and vitamin b12. Lamb contains almost zero carbs.
Chicken
Chicken is also the best option for those looking for low carb diet. They are high in protein and have almost zero carbs.
Carbs: zero.
Pork, Including Bacon (Usually Zero)
Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters. Carbs level is almost zero.
Turkey, veal, venison, and bison are also Low-Carb Meats
Fish and Seafood
Fish and seafood have many benefits and they contain many nutrients like b12, iodine and omega 3 fatty acids. All fish and seafood contain no carbs at all.
Salmon (Zero)
Salmon is the favorite type of fish among health-conscious people. Salmon is also loaded with B12, iodine, and contains a decent amount of vitamin D3. Carbs level is almost zero in salmon.
Trout (Zero)
Like salmon trout is another low carb food and contain many nutrients.
Carbs: zero.
Sardines (Zero)
The most nutritious foods on earth with almost no carbs. It contains all type of nutrients that we need for our body.
Carbs: zero.
Other Low-Carb Fish and Seafood
• Shrimp
• Haddock
• Lobster
• Herring
• Tuna
• Cod
• Catfish
• Halibut
Vegetables
If you are on a low carb diet, vegetables are best option to make it to your meal plan. Almost all vegetables are low in carbs and also contain a good amount of fiber in them. Avoid potatoes and sweet potatoes as they are high in carbs.
Broccoli (7%)
Broccoli is a very common vegetable and contains vitamin c, k and also a well known fiber-rich vegetable. This is also known as a cancer-fighting vegetable. It contains very low carb levels and a great fit for any weight loss diet.
Carbs: 6 grams per cup, or 7 grams per 100 grams.
Tomatoes (4%)
Most of us consider tomatoes vegetables but technically they are fruits. They are high in vitamins and are full of potassium. They contain very low carb. A large tomato contains only 7 grams of carbs and 100grams contain only 4 gram of carbs. So eating tomato as it is or with veggies will really help in weight loss.
Onions (9%)
Onions are used in most of the recipes and provide great taste. You can also use onions as a salad. They provide good flavor to recipes and is also a major ingredient of every household. They contain a lot of fiber, antioxidants and are very low in carbs. 100 grams of onion just contain 9 grams of carbs.
Brussels Sprouts (7%)
Brussels sprouts are also very high in vitamin c and k. They are also very nutritious as they belong to the family of broccoli and kale.
Cauliflower (5%)
Almost all people like to eat Cauliflower as it is rich in taste and packed with vitamins C and K.
It contains 5 grams of carbs per 100 grams.
Kale (10%)
Kale is a very nutritious vegetable and loaded with fiber, vitamins, and antioxidants. Kale is very popular among health-conscious people. Choosing a low carb diet plan, then don’t forget to add kale as it contains only 10 grams of carbs per 100 grams.
Eggplant (6%)
Eggplant is another good source of low fiber and low carb diet. They can be added to your diet plan as it contains just 5 grams of carbs per 100 grams.
Carbs: 5 grams per cup, or 6 grams per 100 grams.
Cucumber (4%)
Cucumber is good for making salads and is also a water-rich food. It contains vitamins and most importantly very low in carbs. So you can take it in-between your meals or as a salad.
Bell Peppers (6%)
Bell peppers are very nutritious and tasty vegetables/fruits. They are packed with fiber, vitamin C, and antioxidants. They also contain very low carb level. (6 grams per 100 grams)
Green Beans (7%)
Green beans are technically legumes, but they are usually consumed in a similar manner as vegetables.
Green beans are another good option if you are on low carb diet for weight loss. They contain only 7 grams of carbs per 100 grams.
They are also very rich in many nutrients and contain fiber, protein, vitamin C, vitamin K, magnesium, and potassium. So they are very good for health and provide great help in weight loss.
Mushrooms (3%)
Mushrooms contain just 3 grams of carbs per 100 grams. They are also full of potassium and are high in some B-vitamins.
Other Low-Carb Vegetables
• Celery
• Spinach
• Zucchini
• Swiss chard
• Cabbage
So all the vegetables excluding starchy root vegetables are low in carbs and are the good fit for any weight loss plan.
Fruits
Avocado (8.5%)
Loaded with fiber, potassium and other important nutrients. It is also loaded with healthy fats.
Carbs: 13 grams per cup, or 8.5 grams per 100 grams.
Olives (6%)
A delicious high fat fruit and loaded with iron, copper, and vitamin E. It contains just 6 grams of carbs per 100 grams.
Strawberries (8%)
One of the lowest carb fruits on earth. It contains a high amount of vitamin C, manganese, and various antioxidants.
Carbs: 8 grams per 100 grams.
Grapefruit (11%)
Another great fruit that you can add to your weight loss plan. This amazing fruit is also loaded with vitamin c and antioxidants.
Carbs: 11 grams per 100 grams.
Apricots (11%)
Carbs: 11 grams per 100 grams.
Other Low-Carb Fruits
• Lemons
• Kiwi
• Oranges
• Mulberries
• Raspberries
Nuts and Seeds
Almonds (22%)
This crunchy nut is loaded with fiber, vitamin E, magnesium and other minerals. Studies have shown that Almonds are very helpful in weight loss. (15, 16).
Carbs: 22 grams per 100 grams.
Walnuts (14%)
Carbs: 4 grams per ounce, or 14 grams per 100 grams.
Peanuts (16%)
They are loaded with magnesium, fiber, vitamin E and other important vitamins. They are also the great fit for low carb diet plan.
Carbs: 16 grams per 100 grams.
Chia Seeds (44%)
Amazing food packed with fiber and many other nutrients. This food is among the lowest carb food on planet earth and also a great source of dietary fiber. Almost 80 percent of the fiber in Chia seeds are fiber so in actual carb level is very low in them.
Carbs: 44 grams per 100 grams.
Other Low-Carb Nuts and Seeds
• Hazelnuts
• Macadamia nuts
• Cashews
• Coconuts
• Pistachios
• Flax seeds
• Pumpkin seeds
• Sunflower seeds
Cheese (1.3%)
You can make a lot of recipes and dishes with cheese and can consume raw and cooked. Highly nutritious, tasty and are very low in carbs.
Carbs: 1.3 grams per 100 grams (cheddar).
Full-Fat Yogurt (5%)
Carbs: 5 grams per 100 grams.
Greek Yogurt (4%)
Carbs: 4 grams per 100 grams.
Extra Virgin Olive Oil (Zero)
Loaded with healthy fats and anti-inflammatory compounds and is great for heart health. They contain almost no carbs.
Coconut Oil (Zero)
Coconut oil is also loaded with healthy fats and fatty acids. The Studies have shown that coconut oil is helpful in reducing belly fat by reducing appetite and metabolism boost.
Carbs: zero.
Water
One must take 2 liters of water per day to get help in weight loss. Drink more water just before 30 minutes of meals to get maximum benefits.
Carbs: zero.
So follow a diet plan which is low in carbs and high in protein and fibers. Consume less no of calories than you burn to shed those extra pounds. Low carb diet can show you great results if followed properly. So start preparing your diet plan today keeping in mind low carb foods that we discussed above. Don’t forget to share this helpful info with your friends and family.
