Low carb is a very popular diet that encourages eaters to cut down on carbohydrates in their daily diets. However, cutting back on most, even without eating carbohydrates, can be harmful to the body.
What are Low Carbs Diet?
Low Carb diet is a low-carbohydrate diet where the rest of the food, like protein or fat, can be eaten without restriction. Lowcarbs is a very popular weight loss method because of its ability to effectively lose weight, but it is also quite comfortable because it does not have to be too strict.
Limit almost absolute starchy and sugary foods: Rice, noodles, corn, potatoes, sweets, sugary fruits…
Eat unlimited protein and fat: meat, fish, eggs, milk, beans…
Explaining the effectiveness of this method, experts say that when reducing the ratio of sugar and starch, it means that the body will reduce insulin secretion. From there, the amount of fat stored in the muscles is also reduced and stimulates the release of fatty acids.
The effectiveness of the Low Carb diet depends on the level of compliance and the individual body weight. Normally, each person can lose from 20% to 40% of excess fat in about 2 months. If you want to increase efficiency, you can combine this diet with regular and reasonable exercise.
As a general guideline, following a low-carb diet for weight loss and blood sugar control means your body must consume less than 100g of total carbs per day. However, consuming less than 100g of carbs per day is quite difficult and requires strict control of the food intake, so you should maintain the level above 80g~100g to ensure adequate energy for the body during the diet. Even only 50g~70g carbs for diabetics.
For a successful low-carb diet, this list of low-carb superfoods can help you lose weight, balance blood sugar, and more:
1. Chicken Eggs
Eggs are one of the top foods on the most popular and convenient low carb menu today. The main composition of eggs is protein and fat, the amount of carbs in each egg is only approximately 0.6g. Eggs contain all kinds of essential nutrients for both the brain and the eyes.
Eating dishes made from chicken eggs such as boiled eggs, fried eggs not only helps you lose weight healthy but also provides an abundant source of energy for the body.
Chicken eggs also contain many healthy nutrients including protein, vitamin D, B1, B2, A, methionine, amino acids, etc. Eating chicken eggs every day helps keep the mind awake, enhances eyesight, and is good for the liver and make you feel fuller for longer.
Salmon is an indispensable name in the list of top foods used in a low carb diet. Salmon contains almost no carb, is rich in omega 3, so it is extremely good for heart health, reduces the risk of atherosclerosis, limits inflammation,… In addition, salmon also contains many vitamins such as vitamins D, B12 and essential micronutrients such as calcium, manganese, calcium, …
Salmon and vegetable salad will be a delicious and suitable option for you to use regularly during the application of Low Carb. However, they should not be eaten with rice, cereal or bread to minimize the amount of starches that cause weight gain.
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Like salmon on the net carb index, tuna is the second best candidate on the list of low carb foods. The nutritional source of this fish can be ranked first when it also contains vitamins A, B-12, D and K as well as essential substances for the body such as Iron, Calcium and Zinc.
When you eat a piece of tofu, you only load about 2g of carbs. This ultra-low carb helps you lose weight faster and easier. Moreover, dishes from tofu are relatively easy to make and delicious, and provide the body with many essential minerals such as zinc, calcium, magnesium, copper, etc.
5. Cauliflower (Broccoli)
With a carb content of about 7% of the total weight, cauliflower and cauliflower dishes are chosen by many people to add to their Low Carb diets. Not only that, cauliflower also helps meet the body’s needs for vitamins C, K and fiber during the day.
In addition, cauliflower also contains a rich source of minerals and antioxidants, has the ability to prevent aging, prevent cancer, … Not only suitable for the Low Carb menu, this food also has the effect of strengthening the immune system, stimulating the activity of the digestive system.
Asparagus is a great low carb food. Rich in fiber, vitamin C, vitamin K, folate and carotene antioxidants are the benefits that asparagus can give you. Moreover, it is rich in protein, compared to most vegetables, only they are more expensive. 100 grams of asparagus contains 2 grams of carbs.
In 100g of avocado contains only about 8.5g of carbs. This carb amount is relatively low and suitable to add to the daily menu for a Low Carb diet. In addition to fiber, potassium and vitamins A, D, K, E, etc., avocados are also rich in beta-sitosterol – an unsaturated fat that prevents fat accumulation and stabilizes cholesterol in the blood.
You can eat avocados directly, blend them or add them to salads to lose weight in a healthy and scientific way every day.
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Talking about Mushrooms, it is indispensable in the list of foods that are extremely low in carbs, because they almost contain little starch, but they account for a lot of precious protein that can replace animal protein. So many people can use them to be vegetarian without worrying about lack of nutrients.
Mushrooms are a low-carb food that has many benefits for the heart and lowers cholesterol in the blood. They are rich in potassium and B vitamins. They are also a food rich in vitamins C and D, fiber, magnesium and iron. The carb content in 250g of mushrooms is 5g the ideal number for your slimming diet.
Cucumber is a popular vegetable with a mild flavor. It consists mainly of water, with a small amount of vitamin K. Cucumbers are low in calories, so you can eat a kilo of cucumbers without worrying about gaining weight, because they contain water mainly. In 100 grams of cucumber contains 4 grams of carbs.
10. Chicken Breast
Along with chicken eggs, chicken is also one of the few foods with almost zero carb. According to studies, lean protein in chicken is very beneficial for muscles and suitable for overweight people. pursuing Low Carb and other weight loss regimes. Chicken is also rich in vitamins A, B6, and calcium.
You can eat boiled chicken, chicken salad and vegetables, etc. It is best to eat breast meat instead of wings and thighs to minimize fat.
11. Bell Pepper
Unlike common chili peppers, bell peppers are not spicy and are often used by people in the main dishes of the day. Peppers are not simply support the decorative dishes, they also contain high levels of antioxidants carotene, fiber and Vitamin C.
Carbs in green, red, and yellow bell peppers account for only about 6% of the weight. They also contain a lot of fiber and vitamin C (2.5 times more than oranges) so they are good for the digestive system and the immune system.
The capsaicin (spicy substance) in bell peppers is not as concentrated as other chili peppers, but it has the ability to burn fat extremely effectively. This substance also helps antibacterial, stimulates the body to release endorphins to relieve mood, relieve pain, prevent cancer, good for people with diabetes, …
Spinach is a flowering plant in the Amaranth family, native to central and southwestern Asia. Spinach contains large amounts of vitamins A, K and minerals.
Spinach is also named a superfood rich in protein (3 grams per 100 grams), calcium and vitamin K, Folate, Zinc and Manganese, low in fat and calories. Moreover, there are many ways to prepare spinach in meals, so it is definitely an indispensable food in low-carb diets.
Tomatoes are popular in everyday life from beauty to contain many vitamins and minerals that are beneficial to health. Carbohydrates make up about 4g in 100g of tomatoes.
Tomatoes help you prevent diabetes, fight depression, help brighten your eyes, good for your heart, rejuvenate your skin… It is also the perfect choice of foods for a low carb menu to help you lose weight effectively.
Carbohydrates account for about 1,3g per 100g of cheese. Scientists from the US University of Tennessee found that a diet low in calories but adding 300–400 mg of calcium per day will help lose weight much more effectively.
However, you should eat foods rich in calcium, it will be more effective than taking calcium pills. And cheese contains about 200mg calcium/28g.
You can use cheese on its own or with bread or any other food you like. You can make supermarket thin cheese with fruit or different cakes.
Carbohydrates account for about 9g per 100g onions. Eating an onion a day can help you prevent the risk of obesity, diabetes and help the body stabilize blood pressure.
According to the Courier-Mail (Australia), scientists from the University of Southern Queensland in this country drew the above conclusion after studying mice.
16. Kiwi Fruits
In each kiwi fruit contains about 10g carb and more than 2g fiber, is a great choice for those who are losing weight on a low carb diet. Not only providing the body with a rich source of energy and nutrients, including vitamins folic acid, antioxidants, potassium, … kiwi also ensures to meet the needs of vitamin C and 1/3 of vitamin K that the body needs during the day.
17. Greek Yogurt and Sugar-free Yogurt
Greek yogurt is a food rich in calcium, potassium and protein (about 10 grams per serving), it should be included in the low-carb diet of those who want to lose weight sustainably.
Carbohydrates account for about 5g in 100g yoghurt. The calcium in yogurt is strongly linked to weight loss because it prevents fat storage and can increase metabolism in the body.
You can use yogurt daily with a combination of fruits. Fruit yogurt, green tea yogurt… is also a perfect combination that is both nutritious and helps you lose weight.
One cup of chopped celery (about 101g) contains 3 carbs, including 1g net carb and 2g fiber. In addition, celery also contains luteolin – an antioxidant that has the ability to prevent and treat cancer.
Celery is very suitable for weight loss diets because it is very low in carbs and contains almost no calories.
Strawberries offer a host of health benefits due to their high content of vitamin C, folic acid and antioxidants, which help prevent cancer. In addition, each serving of strawberries also contains 1 gram of protein. This fruit is very suitable to include in a low-carb diet. In 100 grams of strawberries contains 8 grams of carbs. It contains anti-cancer agent, can prevent toxins from entering the liver, make the spirit refreshing.
Besides, it is also effective in losing weight. You can combine strawberries with other ingredients to make many dishes such as strawberry juice, strawberries with oatmeal, strawberry salad and many different vegetables …
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20. Mung Beans
Carbohydrates make up about 7g in 100g of Mung Beans. It provide extremely beneficial soluble fiber for health. When this fiber passes through the digestive tract, it takes away excess fat and eliminates it from the body before absorption, especially cholesterol.
You can cook green bean soup with aloe vera, mung bean porridge, and pumpkin soup with mung beans to use in the process of losing weight for effective results.
Eggplant is a common vegetable in many Italian and Asian cuisines. One cooked chopped eggplant contains 8g of carbs, including 6g of net carb and 2g of fiber.
Eggplant doesn’t contain many vitamins or minerals, but animal research shows it can help lower cholesterol and improve markers of heart health.
Researchers have shown that the antioxidant nasunin in eggplant helps reduce free radicals and may protect brain health.
Grapefruit has always been known as one of the foods with good weight loss effects. It also appears a lot in different weight loss menus. So can it be used in a Low Carb diet?
Grapefruit is a citrus fruit in the same family as oranges. They are rich in antioxidants vitamin C and carotene. Carbohydrates account for about 11g per 100g of grapefruit. Grapefruit is considered the number one weight loss food with abundant vitamin C and the ability to effectively burn fat. You can use grapefruit juice or eat grapefruit after each meal as a fruit dessert.
Almonds are rich in fiber, magnesium, vitamin E and other important vitamins and minerals. In 100 grams of almonds contain 22 grams of carbs.
Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat, fiber, protein, and various micronutrients. Nuts are often eaten as snacks, while nuts are used to add crunch to salads or recipes.
Additionally, nuts and seeds, such as almond meal, coconut flour, and flaxseed meal, are often used to make low-carb breads and other baked goods.
24. Chia Seeds
Chia seeds are now one of the world’s most popular health foods.
They contain many important nutrients and can be used in various low-carb-friendly recipes.
What’s more, they’re one of the most nutrient-dense sources of fiber on the planet. In 100grams of chia seeds contain 44grams of carbs. When looking at the carb counts listed below, keep in mind that about 86% of the carbs in chia seeds are fiber. Therefore, they contain very few digestible net carbs.
25. Dark Chocolate
This may surprise some, but quality dark chocolate is a perfect low-carb treat.
Choose real dark chocolate with at least 70%~85% cocoa content. This ensures that it doesn’t contain a lot of sugar. Dark chocolate has many benefits, such as improving brain function and blood pressure. Studies also show that people who eat dark chocolate have a much lower risk of heart disease.
When looking at the carb counts listed below, keep in mind that about 25% of the carbs in dark chocolate are fiber, which reduces total carbs in digestion. In 100 grams of dark chocolate contains 46 grams of carbs.
Above are the top foods for low carb menu that I want to share with you. If you are in the process of losing weight, keeping fit or controlling your diabetes, use this useful information to balance and adjust your diet accordingly!.
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