Low Carb Diet, What to Eat?!
Okay, so now that you are on a low carb diet – what to eat?! You have started drinking low carb drinks (hopefully low carb waters). And you have started implementing low carb snacks to replace high carb snacks. So, now it is time to figure out what else you can eat on a low carb diet.
On the website, I have provided you with a low carb diet foods list. There you can view a comprehensive list of low carb diet foods that you can eat. So, for this blog post we will do a quick recap of a low carb diet, what to eat. In short, you will primarily eat healthy proteins and healthy fats. So, lets broadly break it down into macronutrients – proteins, fats, and carbohydrates.
Fresh Meat – (Beef, Chicken, Duck, Goat, Lamb, Turkey, Veal, Venison, Bison, Pork, Steak, Bratwurst)
Processed Meat (in moderation) – Jerky, Pepperoni, Salami, Bacon, Sausage, Wieners,
Seafoods – Salmon, Tilapia, Shrimp, Crawfish, Crabs, Lobster, Calamari, Escargot
Miscellaneous – Low Carb Greek Yogurt, Cheese (lactose free), Eggs, Whey Protein Powder
Seeds (incomplete proteins) – Flaxseeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds
Nuts (incomplete proteins) – Almonds, Peanuts, Pecans, Walnuts, Brazil Nuts, Hazelnuts, Macadamia Nuts, Pine Nuts, Pistachios
Meat, seafood and dairy are complete proteins. A complete protein includes all of the essential amino acids that the body requires. An incomplete protein will have some, but not all essential amino acids required. Individual seeds and nuts will have some of the essential amino acids, but not all. Therefore, they are considered to be incomplete proteins.
Fats, Oils, and Butters
Healthy Oils & Butters – Virgin Coconut Oil, Extra Virgin Olive Oil, Avocado Oil, Cocoa Butter, and Unsalted Ghee Butter
Healthy Fatty Fruit – Avocado, Olives, Nuts, and Seeds (including cacao powder)
Less Healthy Fats – Meat, Cheese, and Egg
Okay – so we have finished the low carb diet – “what to eat” for proteins and fats. As you can see, there will be some overlap between the macronutrients.
Fruits and vegetables will be your primary source of carbohydrates on a low carb diet. However, most fruits and many vegetables are essentially off-limits. With time, you will continue learning what to eat and still lose weight.
Fruits – The key to eating fresh fruit is finding low carb fruit and then eat them in moderation. Since moderation is relative to the fruit’s sweetness, the sweeter the fruit, the less you can eat. Therefore, it is wise to just avoid the super-sweet fruits like mangos and bananas because you can only eat enough to make yourself mad : ). But there are ways around this.
Dried fruits are essentially off-limits too because they are like eating candy. This is especially true when they have added additional sugar to the fruit. So, here is a short list of some of the fruits that are low carb.
Lemons, Limes, Olives, Coconut, Strawberries, Blackberries, Blueberries, Raspberries, and Cranberries.
Vegetables – A simple way to know which low carb vegetables to eat is to think dark green and leafy. Although not a full proof method, it can help you get out of the store with something you can eat on a low carb diet. So, here is a quick list.
Kale, Spinach, Turnip Greens, Mustard Greens, Cabbage, Broccoli, Brussel Sprouts, Okra, Artichokes, Asparagus, Green Beans, Zucchini, Cucumbers, Lettuce, Leeks, Garlic, Onions, Peppers, Cilantro, Celery
Drinks – Drinks should be low carb or no carb. We have several different low carb diet drink lists available. So, here is a short list with some different page links.
Low Carb Water, Low Carb Tea, Low Carb Hot Chocolate Tea, Low Carb Apple Cider Vinegar Drinks, Low Carb Energy Drinks, Sugar-Free Low Carb Drinks, Healthy Low Carb Drinks, Chicken Broth, Unsweetened Kefir, Unsweetened Almond Milk, Unsweetened Coconut Milk
Snacks – Low carb snacks are essential to maintaining a low carb diet. Below you will find a short list of low carb snacks that you can eat.
Flours – Nut flours are great for all kinds of low carb bread, cake, cookie, and cracker recipes.
Condiments – Some condiment are not low carb. The ones below are low carb if not no carb.
Mustard, Mayo, Pickles, Capers, Sauerkraut, Jalapeno, Olives
I hope this list helps you get your low carb diet started or on the right track. That’s all I have for now regarding a low carb diet, what to eat!