The main foods low in carbohydrates are meats, chicken, fish, eggs and fats such as butter and olive oil. In addition to these, there are also fruits and vegetables that are low carb and are commonly used in weight loss diets such as melon, papaya, zucchini and eggplant.
Carbohydrates are nutrients that are present in most foods rich in flour and sugar, especially industrialized products, which should be avoided in diets for weight loss. However, the absence of carbohydrates in your diet can cause symptoms such as headache, bad mood, difficulty concentrating and even bad breath.
Foods that are low carb and rich in protein
Foods low in carbohydrates and high in protein can include meats, chicken, fish, eggs, cheeses and natural yogurts. Meat, fish and eggs are foods that have no carbohydrates in their composition, while milk and its derivatives have small amounts of carbohydrates, with pure milk having the most carbohydrates. See which foods are high in protein.
Foods that are Low carb and rich in healthy fats
Low-carbohydrate and high-fat foods include vegetable oils such as soybean and sunflower oil, olive oil, butter, sour cream, seeds such as chia, sesame and flaxseed, and oilseeds such as nuts, peanuts, hazelnuts and almonds. Milk and cheese are also high in fat, but while milk still has carbohydrates in its composition, cheeses usually have little or no carbohydrates.
It is important to remember that foods like bacon, sausage, ham and mortadella are also low in carbohydrates and high in fat, but because they have too much saturated fat and artificial preservatives, they should be avoided in your diet.
Low carb fruit and vegetables
Some examples of Low carb vegetables are:
- Green zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, carrot, chicory, chayote, cabbage, cauliflower, spinach, lemon, turnip, cucumber, okra, radish, cabbage, tomato;
- Avocado, plum, carambola, raspberry, melon, watermelon, strawberry and peach.
In addition, beverages like teas and coffee without sugar also have no carbohydrates and are low in calories and can be used in diets for weight loss.
Low carb diet menu
The following table shows an example of a 3-day menu that can be used on low-carbohydrate diets:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup of natural yogurt with 3 tablespoons of low carb granola||1 cup of coffee + 1 slice of whole grain bread with an egg and cheese||1 cup os coffee + 2 scrambled eggs with ricotta|
|Morning snack||2 slices of papaya + 1 tablespoon of oats||1 plum + 5 cashew nuts||1 glass of green juice|
|Lunch/Dinner||pumpkin puree + baked chicken with tomato sauce + green salad||zucchini pasta with ground beef and pesto sauce||duck stroganoff + cauliflower rice + braised vegetables in olive oil|
|Afternoon snack||coffee + 1 slice of whole grain bread with an egg and cheese||1 frozen beaten banana with 2 ice cubes + 1 natural yogurt||6 rice biscuits + peanut butter + 2 slices of minas cheese|
In addition to reducing the carbohydrate content in your diet, you also need to consume fewer calories than you spend, and it is important to practice regular physical activity to help burn fat.