The main low carbohydrate foods are proteins such as chicken and eggs, and fats such as butter and olive oil. In addition to these foods, there are also fruits and vegetables that are low in carbohydrates, and are normally used in weight loss diets, some of them are: strawberries, blueberries, pumpkin and eggplant.
Carbohydrates are a macronutrient that is naturally present in various foods, however, they are also added in many industrialized and refined foods, and when consumed in excess can promote weight gain.
However, it is important to know what type of carbohydrate to choose and in what quantity to do so, as these are important to provide energy to the body, since their absence in the diet can cause headache, bad mood, difficulty concentrating and even bad breath.
See how to perform the low-carbohydrate diet.
Low carb fruits and vegetables
Low carb fruits and vegetables are:
In addition to this, drinks such as teas and unsweetened coffee also do not provide carbohydrates, and can be used in weight loss diets.
The ideal is to include in the diet foods that provide carbohydrates but at the same time are rich in fiber, as is the case of bread, oatmeal or brown rice, for example, because they increase the feeling of satiety, allowing to reduce the portions of food that are ingested.
Know some fruits that help to lose weight.
Foods high in protein and low in carbohydrates
Foods low in carbohydrates and rich in protein are meats, chicken, turkey, fish, eggs, cheeses and natural yogurts. Meat, fish and eggs are foods that do not contain a single gram of carbohydrate in their composition, unlike milk and its derivatives, which have carbohydrates in small amounts.
See all protein-rich foods.
High-fat, low-carbohydrate foods
Low-carb and high-fat foods are vegetable oils such as soybean, corn and sunflower oil; olive oil, butter, olives and heavy cream; seeds, such as chia, sesame, sesame, sunflower and flaxseed; vegetable drinks such as coconut and almond milk; and nuts such as peanuts, hazelnuts, walnuts, pecans, pistachios, Brazil nuts and almonds, as well as creams prepared with these nuts such as almond or peanut butter, for example.
It is important to remember that foods such as bacon, sausages, hams and bologna are also low in carbohydrates and rich in fat, but contain saturated fats and artificial preservatives so their consumption should be limited.
Sample low carb menu
The table below shows a sample 3-day menu that can be used in low-carbohydrate diets:
The amounts included in the menu vary according to age, gender, physical activity and whether you have any associated disease or not, so it is ideal to see a nutritionist for a complete assessment and develop a nutritional plan appropriate to your needs.
See these tips and others in the video below by our nutritionist Tatiana Zanín:
To promote weight loss is not only necessary to reduce the carbohydrate content in the diet, it is also important to practice physical activity regularly to help burn excess fat accumulated in the body, walking, jogging or playing sports. See how to lose weight by walking.