Sticking to a low carb diet may seem difficult in the beginning because you have to give up some foods you might be quite attached to. However, if you follow and persist with this type of diet your health will improve, you will lose weight and you will experience far fewer feelings of hunger. I know this because I lost almost 30 pounds on this diet, while my husband lost almost 50 pounds. I would say, if you feel hungry just add some healthy fats to your diet.
Below are a few examples of healthy allowed foods and their nutritional content. You may include any of these foods in a low-carb diet.
Low Carb Food List
Eggs are one of the most important foods in a low carb diet. They are protein rich, low carb and healthy! One 50 gram boiled egg contains 0.6 grams of total carbohydrates.
Eggs contain essential minerals such as selenium and lutein. Selenium improves cellular function in the entire body and lutein helps prevent heart attack and stroke. Lutein is also beneficial for eye health as it protects against the adverse effects of the sun’s rays.
Each egg contains vitamins A and D and the yolks contain choline, riboflavin and B12.
If you are on a carb restricted diet, olives can be your best friend. 100 grams of olives equals 6 grams of total carbohydrates. Olives do not taste as sweet as some other fruits – and yes, olives are a fruit. Olives contain phytonutrients called hydroxytyrosol which are known to help prevent cancer and bone loss. Its monounsaturated fat content can help lower blood pressure.
For every cup of zucchini, you consume 10% of daily dietary fiber requirements and only 3.5 grams of total carbs. Its fiber content can definitely help prevent constipation and improve digestion. Zucchini won’t give you blood sugar spikes and it contains vitamin C and potassium.
Salmon is rich in omega 3 fatty acids and almost everybody is aware of this fact. For counting carbs, salmon contains 0 grams of carbs! So this food source is one for you to add to your low carb diet meal plan as it has so many nutritional benefits.
Salmon is a good source of bioactive peptides. These bioactive peptides provide helpful support for joint cartilage and also aids in the prevention of digestive tract inflammation. In addition, they are an excellent source of vitamin B.
Sea foods are naturally low in carbs and clams are no exemption. Clams are loaded with iron that helps prevent anemia and an excellent source of protein. Clams can be good sources of minerals such as manganese, selenium, zinc and copper. Clams have such a high content of iron that there are warnings against eating too many. This will only be an issue if you are eating more than a few ounces every day.
Fruits such as melons are not only popular for their low carb content of 8 grams per 100 grams of melon, but also for their nutritional benefits. Cantaloupes and watermelons are few varieties of beneficial melons. These melons are rich in vitamin C that help with the maintenance and growth of body tissues. Melons also help strengthen one’s immune system because of its vitamin A content.
Cantaloupe melons are loaded with potassium which helps reduce the adverse effects of eating high-sodium foods known to be responsible for raising blood pressure.
These low carb foods are only a sample of what you can eat if you follow a low carb diet. You do not have to live on lettuce and carrots, you can add meats, cheese, nuts and other healthy foods to your daily meal plan. The main point to remember is to count your carbohydrate intake and stay within your daily limits!
While these foods are lower in energy or calorie values than the high-carb foods you may be used to, they will have higher nutritional value than those same foods (which is a very good thing). This combination means better nutrition and less body fat.