Low Carb Diet | Ketogenic Diet

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Low carb diet

Follow a Low-Carb diet to promote fat-burning, weight loss, boosted energy levels and improved health. Low Carb Diet also known as Keto Diet is low in Carbohydrates and include food that is high in protein, healthy fats and vegetables.

There are three main food types our body need to work properly Carbohydrates, Protein and Fat. Carbohydrates give us energy, our body breaks the carbs for immediate use, if we don’t use the carb for energy at once our body will store it in muscles and liver for later use. That stored carb in body converts into fat.

The main idea behind low-carb diet is the body will not receive extra carb to store it as fat. We need to burn the already stored carb as fat hence we follow a low-carbohydrate, high-protein, high-fat diet which is increasingly popular for weight and fat loss.  Low-Carb Diet Tips

Low-Carb Vegetables

  • asparagus
  • bell peppers
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celery
  • cucumber
  • eggplant
  • green beans
  • green peashot
  • peppersleafy
  • green vegetables: lettuce, spinach, collard greens, beet greens, kale, swiss chard, arugula
  • mushrooms
  • olives
  • radish
  • sprouts: alfalfa, watercress, broccoli sprouts
  • zucchini

Limit you intake of root vegetables as they contain high amount to carbohydrates

  • potato
  • sweet potato
  • carrots
  • rutabaga
  • yams
  • turnips
  • onions
  • beets
  • parsnips
  • celeriac (celery root)

Some Low-Carb Fruits are

  • watermelon
  • strawberries
  • cantaloupe
  • avocado
  • blackberries
  • raspberries
  • honeydew
  • blueberries
  • coconut

Legumes

Legumes are great source of fiber and protein but they have lot of carbohydrates too.  Hence take care of amount of serving.

  • green peas
  • lentils
  • black beans
  • pinto beans
  • navy beans
  • garbanzo beans
  • edamame soybean

Nuts

  • almonds and almond butter
  • Brazil nuts
  • cashews and cashew butter
  • chestnuts
  • coconut
  • flax seeds
  • hazelnuts
  • macadamia nuts
  • peanuts and peanut butter
  • pecans
  • pine nuts
  • pistachios
  • pumpkin Seeds
  • sesame seeds and sesame butter
  • sunflower Seeds and sunflower butter
  • walnuts

Meat that are low in carbohydrates

  • eggs
  • fish
  • seafood
  • chicken
  • turkey
  • duck
  • beef
  • pork
  • bison
  • bacon
  • beef Jerky
  • cold cuts like ham, turkey, salami
  • organ meats
  • tofu

Dairy that are low in carb

  • cheese
  • cream cheese
  • yogurt (non-sweetened)
  • whipping or heavy cream
  • butter
  • sour cream
  • kefir (non-sweetened)

Grains

  • brown rice
  • bulgar
  • millet
  • rye
  • sorghum
  • barley
  • steel cut oats
  • whole cornmeal or corn kernels
  • popcorn
  • quinoa

Low-Carb Beverages

  • water
  • unsweetened iced tea
  • unsweetened herbal tea
  • coffee with no added sugar (a little cream is ok)
  • diet soda
  • diet fruit drinks sweetened with splenda, stevia or other artificial sweeteners
  • sparkling water (including the no sugar, artificially flavored kind)
  • wine (the drier the better)

Beverages to Avoid

  • regular soda
  • juice (unless it consists of purely green vegetables, all juices are full of carbs)
  • sweet tea
  • coffee with added sugar and milk
  • milk (a glass of milk contains about 11 grams of carbohydrates)
  • energy drinks with added sugar
  • cocktail drinks with added sugar from sweet liquors and juices
  • beer

Also Read: Low Carbohydrate Foods

Disclaimer: The article is just for informational purpose. And all information facts are personal opinion of the author.

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