When you talk about a low carb diet plan, it involves eating a natural and unprocessed legume diet with minimal carbohydrates. It is scientifically proven that low carb diet plan helps in weight loss while optimizing health and reducing the risk of any diseases.
Basically, how many foods you can eat, and what you should eat, depends on how healthy you are, how much weight you want to lose, and how much you exercise. Based on this, you can follow these general guidelines for a low carb diet plan:
You can eat fruits, nuts, healthy oils, vegetables, fish, meat, eggs, seeds, high-fat dairy and maybe some tubers and non-gluten grains. The foods you should avoid while on this diet are wheat, trans fats, HFCS, sugar, highly processed foods, seed oils, and ‘diet’ and low-fat products.
So in a more clearly defined aspect, you need to avoid these 7 foods:
-
Sugar – Foods like agave, candy, ice cream, soft drinks, fruit juices and many others.
-
Trans Fats – Hydrogenated and partially hydrogenated oils.
-
Gluten grains – barley, rye, wheat and spelt, and include bread and pasta.
-
Artificial Sweeteners – Sucralose, aspartame, cyclamates, saccharin and acesulfame potassium. Instead, it is better if you use stevia.
-
Diet and low-fat products – dairy products, crackers and cereals.
-
High omega-6 seeds and vegetable oils – soybean, sunflower, cottonseed, safflower, corn, grape seed and canola oils.
-
Highly processed foods – Avoid eating food processed in factories. Also, it is even better if you make it a habit to read the ingredients list of all foods, especially ‘healthy foods’.
Your diet should be based on these real, unprocessed low-carb foods. This includes eggs, where omega-3 enriched or pasteurized eggs are best, meats such as lamb, pork, chicken, beef and others where grass-fed varieties are best, nuts and seeds such as walnuts, almonds and sunflowers K seeds and vegetables such as broccoli, carrots, spinach and cauliflower.
In addition, you should eat more nuts and seeds, fish like salmon, haddock and trout where wild-caught fish are a better choice, fruits like apples, pears, strawberries, blueberries and oranges, high-fat dairy like cheese, heavy cream , yogurt and butter and fats and oils such as coconut oil, olive oil, cod-fish liver oil, butter and lard.
Although you are allowed to eat these food items, if you are on a diet to lose weight, you need to be careful about eating paneer and nuts as you can easily overeat them. Do not eat more than one piece of fruit per day.
if you don’t want to lose weight
However, if you are an active and healthy person who does not need to lose weight, you can eat a little more carbs. You can eat tubers such as sweet potatoes and potatoes, legumes such as pinto beans, lentils and black beans and non-gluten grains such as quinoa, oats and rice. You can also try dark chocolate with 70% cocoa or more, and dry wine without added sugar or carbs if you want.
Although permitted, both dark chocolate and alcohol will hinder your progress if too much is consumed. However, you can drink coffee, tea, water and carbonated sodas without any artificial sweeteners on a low-carb diet plan.
Source by Felix G
