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10 Different Low-Carb Food Sources for Weight Loss
10 Different Low-Carb Food Sources for Weight Loss
Check out this article to learn about the 10 weight loss carbs that will benefit in a low carbohydrates diet plan.
11 Jan 2022 9:05 AM GMT
If you look into any of the weight-loss diets, there is one common aspect – cut down carbohydrates. Switching to a low-carb diet is the start point for any weight loss programs as carbohydrates are linked to weight gain. But what is the relationship between carbohydrates and weight loss? Is a low-carb diet for weight loss mere hype or scientifically proven?
To understand this, we must first understand what are carbohydrates? They are a type of molecules obtained from different food sources which get converted into energy. When you take carbohydrate-rich foods like rice, pasta etc. the carbs get broken down into sugars during the digestion process. These sugars get released into the blood called from where insulin helps the cells absorb them in the form of energy. An excess of these sugars gets stored in your liver as fat.
Now you get the link?
Although carbohydrates act as fuel to the body, consuming them in excess will increase fat deposits, contributing to weight gain. This doesn't mean you eliminate carbs from your diet. You can simply switch to a low-carb diet or draw your energy from healthy carb sources. By cutting down carbs, your body will start using the fat deposits for energy, leading to a rapid weight loss.
In this article, we will look into the Top 10 Low-Carb and Healthy Carbohydrate Food Sources for Weight Loss along with a list of possible foods in each group.
10 Low-Carb and Healthy Carb Food Groups for Weight Loss:
Let us now look into the best food sources which offer low-carbs or healthy carbs that will support* your weight loss goals (*when eaten in healthy proportions along with an active lifestyle and exercise programs)
1. Low-Carb Fruits:
Fruits are generally not included in a weight loss diet as they are full of sugars and carbohydrates. However, there are many low-calorie and low-carb fruits which offer less than 100gms of carbs per serving. This means you can eat a healthy portion of fruits and enjoy their good taste without messing up your low-carb diet. Additionally, low-carb fruits offer high amounts of water, dietary fiber, vitamins and minerals which support an active and healthy body.
Here is a list of best low-carb fruits for weight loss:
> Water melon
> Honeydew Melon
2. Low-Carb Vegetables:
Vegetables are a great addition to low-carb diet as they offer less carbohydrates and lesser calories. Veggies are also quite filling and keep you satiated for long. So, you can replace an other-wise high carbohydrate meal with vegetables and stay energized. No wonder why vegetables are an important part of low-carb or ketogenic diets. However, not all veggies are low-carb! Vegetables like potatoes, peas, corn etc. are not recommended in a low-carb diet. Instead, you can opt for many other healthy alternatives, some of which offer just 20gms of carbs per serving.
Here is the list of low-carb vegetables for weight loss:
> Bell Peppers
> Leafy Greens
Many people assume that low-carb diet equals to no grains! That's not right! Grains are an important part of a balance diet and shouldn't be completely eliminated from the meal. Instead of high-carb grains like white rice or processed grains, you can choose low-carb, healthier alternatives like whole grains and millets. These grains offer high amounts of antioxidants, dietary fiber, vitamins and minerals for a healthy body. Additionally, switching to whole grains or millets can slow down the digestion process, keep you full for longer duration and slow down the release of sugars in the body.
Here is a list of low-carb and healthy carb grains for weight loss:
> Steel cut or rolled oats
> Brown Rice
> Black Rice
> Red Rice
> Wild Rice
> Ancient whole grains like spelt
> Hulled barley
4. Keto Nuts and Seeds:
Nuts and seeds are an essential component in a balanced diet. However, people who are on a low-carb or keto diet may find it challenging to identify low-carb, weight loss friendly nut and seed options. Thankfully, there are many varieties which offer very low carbohydrates and work well as low-carb snacks. These nuts and seeds also pack a ton of health benefits owing to their nutrient-rich profiles comprising of many vitamins, minerals and antioxidants.
Here is a list of low-carb friendly seeds and nuts:
> Chia Seeds
> Brazil Nuts
> Macadamia Nuts
> Flax Seeds
> Hemp Seeds
> Sesame Seeds
> Pine Nuts
> Sunflower Seeds
5. Dairy Foods:
A low-carb, weight loss diet usually excludes dairy products as most of them contain high carbs and high sugars. The concept is that animal-based milks typically contain high amounts carbs from lactose which contribute to increased glucose levels and weight loss. However, certain dairy products are approved in a low-carb diet for weight loss in small quantities. It is also wise to go for low-calorie options that adds healthy fats to the body without pumping up too many calories.
Here is a list of low-carb plant and animal-based dairy foods you can add to a weight loss diet:
> Low-Calorie Whipping Cream
> Low-Cal Greek Yoghurt
> Cottage Cheese
> Sour Cream
> Unsweetened Almond milk
> Unsweetened Oat milk
> Unsweetened Hemp Milk
> Unsweetened Soy Milk
> Unsweetened Flax Milk
> Tofu and Tempeh
6. Low-Carb Meats:
If you are a non-vegetarian, then your low-carb options just got even wider! There are many types of low-calorie, low carb meats which are weight-loss friendly. Eating healthy portions of low carb meats can keep you satiated for long and help you overcome many nutrient deficiencies. Among the different meats, seafood is considered even better for a low-carb weight loss diet as it contains almost zero carbs, low calories, and a significant amount of healthy fats that are good for your heart and overall system.
Here is a list of low-carb,non-vegetarian options for weight loss:
Beverages are great for satisfying your thirst and your in-between meals hunger. However, sugar drinks are a strict no-no in a low-carb weight loss diet. Options like cool drinks, processed drinks, juices, energy drinks are high in carbs and sugars. Instead, you can switch to healthier alternatives which refresh your body without adding the carbs count.
Here is a list of low-carb beverages for weight loss:
> Black Coffee
> Green Tea
> Carbonated Water
> Herbal Teas without added sugar and diary
8. Fast Food or Snacks:
All of us have out cheat days when we want to sneak in a tasty snack or fast food. What if we told you that there are low-carb fat foods that fit perfectly into your keto, weight loss diet? A little bit of planning and selection will satisfy your taste buds and weight loss goals at the same time. However, you must note that low-carb doesn't always mean healthy. Fast foods come loaded with fats and unhealthy additives. So, portion-control is a must!
Here is a list of low-carb friendly fast foods:
> Dark Chocolate
> Bun-less Burgers
> Egg-Based Snacks
> Lettuce Wrap Rolls or Burgers
> Chipotle Salad Bowls
> Keto-Friendly Chips and Snacks (Flourless ones)
9. Cooking Oils and Fats:
There are many cooking oils which do not have any carbs and offer healthy fats to support your low-carb diet program. Most of them are derived from plant sources and offer a wide range of health benefits with their antioxidants and good cholesterols. Switching your regular cooking oils with these options is a great way to eliminate carbs even at the basic level to ensure you are on the right path.
Here is a list of low-carb cooking oils and fats:
> Unrefined Coconut Oil
> Extra-Virgin Olive Oil
> Avocado Oil
> Sesame Oil
> Walnut Oil
10. Other Food Sources:
Apart from the above mentioned low-carb food sources, there are spices, herbs and condiments which have zero carbs. These foods flavor the food and make even a simple meal taste great. Spices and condiments also offer rich anti-inflammatory properties which can prevent many diseases including cancers.
Some of the low-carb food sources are:
> Herbs like dried basil, oregano, rosemary, parsley etc.
> Spices like turmeric, chilli powder, cinnamon powder etc.
> Condiments like salt, mustard, wine vinegars, herbal salt etc.
Now that you have understood the different low-carb food groups and sources for weight loss, it's time to kickstart your diet plan. Remember to include all types of foods to make a healthy, balanced diet instead of sticking to just one or two groups. The key is to lose weight without comprising on overall nutrient intake. We hope you meet your goals effectively soon!
DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.