When you talk about a low carb diet plan, it is a diet that eats natural and unprocessed feet with minimal carbs. It has been scientifically proven that a low-carb eating plan helps you lose weight while optimizing health and reducing the risk of disease.
Basically, the amount of food you can eat and the foods you should eat depends on how healthy you are, how much weight you want to lose, and how much exercise you do. Based on that, you can follow these general guidelines for a low-carb diet plan:
You can eat fruits, nuts, healthy oils, vegetables, fish, meat, eggs, seeds, high-fat dairy, and maybe some tubers and gluten-free grains. The foods you shouldn’t eat on this diet are wheat, trans fats, HFCS, sugars, highly processed foods, seed oils, and “diet” and low-fat products.
So, in a more defined aspect, you need to avoid these 7 foods:
Sugar – Foods like agave, candy, ice cream, soft drinks, fruit juices and many others.
Trans fats – hydrogenated and partially hydrogenated oils.
Grains containing gluten – barley, rye, wheat and spelt, as well as bread and pasta.
Artificial Sweeteners – Sucralose, Aspartame, Cyclamates, Saccharin and Acesulfame Potassium. Instead, it is better if you use stevia.
Diet and low-fat products – dairy, crackers and muesli.
Seed and vegetable oils high in omega-6 – soybean, sunflower, cottonseed, safflower, corn, grapeseed and canola.
Heavily processed foods – avoid eating factory-processed foods. In addition, it’s even better if you make it a habit to read all ingredient lists of foods, especially “organic” ones.
Your diet should be based around these real and unprocessed low carb foods. These include eggs, where omega-3-enriched or pasture-raised ones are best, meats like lamb, pork, chicken, beef and others where grass-fed varieties are best, nuts and seeds like walnuts, almonds, and sunflower seeds and vegetables like broccoli, carrots, spinach, and cauliflower.
In addition, you should eat more nuts and seeds, fish like salmon, haddock, and trout where the wild-caught fish are a better choice, fruits like apples, pears, strawberries, blueberries, and oranges, high-fat dairy products like cheese, whipped cream, yogurt, and butter and fats and oils such as coconut oil, olive oil, cod liver oil, butter and lard.
Although you are allowed to eat these foods, you must be careful when eating cheese and nuts on a weight loss diet as you can easily overeat them. Eat no more than one piece of fruit a day.
If you don’t want to lose weight
However, you can afford to eat a little more carbs if you are an active and healthy person who doesn’t need to lose weight. You can eat tubers like sweet potatoes and potatoes, legumes like pinto beans, lentils, and black beans, and gluten-free grains like quinoa, oats, and rice. You can also eat dark chocolate with 70% cocoa or more and dry wines with no added sugar or carbohydrates in moderation if you want.
Although allowed, both dark chocolate and alcohol will hinder your progress if too much is consumed. However, you can drink coffee, tea, water, and fizzy soda without artificial sweeteners if you follow a low-carb diet plan.
Thanks to Felix G