Energy IN is the amount of energy or calories you get from food and drinks. Energy OUT is the amount of energy your body uses for things like breathing, digesting, and being physically active. Most of this extra food energy came from an increase in carbohydrate consumption rather than fat consumption.
The primary sources of these extra carbohydrates are sweetened beverages, which now account for almost 25 percent of daily food energy. Overweight and obesity happen over time when you take in more calories than you use. Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption, often for the treatment of obesity or diabetes.
A low-carb diet restricts sugary foods, and starches like pasta or bread. Instead you’ll eat delicious real foods, including protein, natural fats and vegetables.
Here is a list of foods a must for you, if you are on a Low-carbohydrate diet.
All kinds: Boiled, fried, scrambled, omelets, etc. Preferably organic eggs.
Any type Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass-fed meats. Chicken is among the world’s most popular meats. It is high in many beneficial nutrients, and an excellent source of protein.
3. Fish and Seafood
Like meat, pretty much all fish and seafood contains next to no carbohydrate.
An ounce of string cheese contains less than 3 grams of net carbs and provides high-quality dairy protein.
Use butter, olive oil, coconut oil (high in oleic acid), lard.
Brazil, macadamia and pecan nuts – and can be eaten freely even on a strict low-carb diet.
Almonds – They are loaded with fiber, vitamin E and are among the world’s best sources of magnesium.
7. Low carb fruits
Avocados are also extremely high in fiber and potassium, and contain decent amounts of all sorts of other nutrients.
The olive is another delicious high-fat fruit.
They are very high in vitamin C and carotene antioxidants.
Strawberries are among the lowest carb and most nutrient-dense fruits you can eat.
It contains high amounts of beta-carotene, an antioxidant that has been linked to improved brain functioning.
8. Low carb veg
- Leafy Vegetables
Dark, leafy greens like spinach, swiss chard, spring mixes, kale, collard greens, and many others are good sources of fiber and they’re super nutritious and have little carb.
Fungi make a great choice for weight loss because they pack a lot of flavor for very few calories and carb.
- Cauliflower and Broccolli
As a member of the Brassica plant family along with broccoli and kale, cauliflower delivers a wallop of antioxidants is very low in carb.
Celery is made up of about 95 percent water, so it’s no surprise that there’s a dearth of carbohydrates.
Zucchini, or les courgettes in French parlance, is a great vegetable to have on hand to trim the carbs from your diet.
- Spaghetti Squash
Think of spaghetti squash as Mother Nature’s low-carb answer.
Tomatoes are rich in phytochemicals that stimulate the production of carnitine, an amino acid hence help to break down body fat.
They are high in fiber, antioxidants and various anti-inflammatory compounds.
Eggplant is very high in fiber.
- Bell Peppers
They are very high in fiber, vitamin C and carotene antioxidants.
- Green Beans
Calorie for calorie, they are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.
What to avoid
All processed sugar drinks, All cakes, biscuits, jams, sweets, Seed Oils, Bread, pasta, potatoes, sugar, wheat products, cereals and Pasta.