Replacing high-carb diet foods for low-carb diet foods can have a number of health benefits, including reducing blood sugar, improving blood pressure and lowering blood triglycerides Levels.[Reliable source 1, 2, 3]
Before listing or identifying low carb diet foods, let’s first understand what low carb diet really means.
What is a low carb diet?
Scientifically, there is no clear consensus on what defines a low-carb diet food.
However, according to Wikipedia and NCBI, a low-carb diet, also known as low carbohydrate diet is a diet that restricts the number of carbohydrates ( from pasta, bread, and other sugary foods) a person consumes from a meal and replaces them with protein, good fat, fruits, and healthy vegetables.
This diet can be a better option for weight loss and general wellness.[4]
With low carb diet foods, you’re sure of curtailing your cravings and reducing your weight [5, 6]
Studies have shown that weight loss can be achieved effectively when you eat low carb diet foods or no-carb diet foods than low-fat diets. [7, 8]
So if you are on the search for low carb diet foods to eat for weight loss or other health conditions, here are the top low carb diet foods to consider.
1. Eggs
Eggs are nutritional foods that provide your body with fat, protein, vitamin A, two B-complex vitamins, vitamin D, phosphorus, and other essential nutrients. They are awesome replacement for high carb foods and can be a good solution to weight loss. Eggs are better eaten as breakfast in the morning since they have high protein and morning is when the digestive system runs at its peak. [9, 10]
Even studies have shown that eating a high-protein breakfast can help minimize cravings and calorie intake.[11]
To add to the benefits of eggs, healthy foods enrich with eggs can help boost brain function and eyesight as well.
Note: Eggs contain low calories and carbohydrates and are awesome proteinous food to consume.
How many carbs in eggs?
According to the U.S Department of Agriculture, one large egg has the following
carb amount
- 0.6g – Boiled
- 0.4g – Fried
- 0.4g – Omelet
- 0.4g – Poached
- 0.4g- Raw
- 1.9g – Raw goose
- 0.0g – Raw quali
- 1g – Scrambled
- 0.2g – White
- 0.6g – Yolk raw
Source:| USDA
2. Shellfish
Shellfish are animals that dwell in water and have a shell or shell-like exterior. They contain low calorie including good fats, lean protein, and healthy micronutrients. Eating shellfish may be great for weight loss, brain function, immune system and heart health.[12]
Examples of shellfish include shrimp, crayfish, crab, mussels, while clams, scallops, oysters, and lobsters.
How many carbs in shellfish?
Depending on the type of shellfish, the carb amount per 100grams serving include;
- 11g – Abalone, fried
- 12g – Oyster, Eastern, breaded and fried
- 16g – Whelk
- 0.2g – Shrimp, coked
- 7g – Mussels, blue, cooked
- 5g – Scallops Steamed
Source:| USDA
Tips on how to eat shellfish for weight loss
- Do not marinate your fish in fattening substances like soya sauce.
- Preferably, steam your fish and do so at a low-temperature heat.
- Avoid dipping your fish in fattening oil. The best is to cook your fish without oil and if you must, use extra virgin olive oil.
3. Asparagus
Asparagus can be a good option to consider if you are looking at losing weight as it contains fewer carbohydrates. Aside from the low carb content, asparagus also contains low-calorie, lots of water, plus soluble and insoluble fiber.
A number of studies supported this claim by suggesting that ” foods less in calories, rich in fiber and water are great for weight loss”. [13, 14, 15, 16]
How many carbs in asparagus?
Amount per 100grams
- 3.9 g asparagus
- 4.1g asparagus boiled
Source:| USDA
4. Chicken
Chicken is a no-carb or zero carbs lean meat, popularly consumed worldwide by chicken lovers. It’s enriched with many healthy nutrients including protein, B vitamins, calcium, and selenium. Chicken is not only low in carbohydrates, but it’s also low in calories and can be a great switch for high carb meat in diets. Eating chicken regularly can actually help you lose weight in a healthy way as it contains less fat.
How many carbs in chicken?
Amount per 100grams
- Carbs – Zero grams
Source:| USDA
5. Bell Peppers
The spicy image of both hot and mild bell Peppers is not for fancy. Bell peppers are another low carb diet foods you can eat for weight loss. Just like many fruits/vegetables, they offer vast healthy nutrients (such as vitamin C, carotene antioxidants and very high fiber) to your body and at the same time reduce the number of calories you consume in a day.
Note: One bell peppers (45g) contain 18g of calories which is less than the daily recommended amount. Also, a green bell pepper contains 4.3grams of carbs while the red has 4grams.
Beyond weight loss benefit, eating bell peppers can also help with vision clarity, cancer, heart disease, immune-boosting, healthy pregnancy, skin glow, and brain function.[17]
How many carbs in bell peppers?
Amount per 100grams
- 9g – chilli peppers green
- 9g – chilli peppers red
Source:| USDA
6. Cucumber
Popular Fruits and vegetables with low carbohydrates aren’t just good for great health, they’re a welcome addition to weight-loss diet plans. Cucumbers are no exceptions to such ability as they contain a high amount of water, low calories, vitamin C and a small amount of vitamin K.
To eat cucumber for weight loss combine it with protein-rich foods ( like eggs, lean meat, cottage cheese, and nuts.) as it lacks protein nutrient which is mostly needed for joins, skin and muscle building [18,19,20,21]
Another way you can eat cucumber for weight loss is by adding it to salad, yoghurt, smoothie and, making Juice with it.
How many carbs in cucumbers?
Carbs amount per 100grams
- 3.6g- Cucumber
- 2.2g – Peeled Cucumber
- 2.3 – Fermented cucumbers
Source:| USDA
7. Cauliflower
If you are looking for a low carb diet foods to substitute for high carb foods cauliflower is a great fit. It is researched to contain only 25 calories per cup, meaning you can eat a lot of it without gaining weight. Eating cauliflower also enriches your body with fiber which keeps you full for long while curbing your excess food cravings.
In addition to low calorie and high fiber, cauliflower contains lots of water, folate and vitamin C, which make adding it to your meals for weight loss a cool idea.[22,23,24,25,26]
How many carbs in cauliflower?
Carbs amount per 100grams
- 5g – cauliflower
- 4.1g – cauliflower Boiled
- 6g – cauliflower Green
- 6g cauliflower green cooked
Source:| USDA
8. Eggplant
Weight loss is among the health benefits of eggplants. While eggplant is known to contain low carbohydrates and calories, they are high in a number of nutrients including fibre.
Fiber as a nutrient is known to digest slowly and has the ability to make the body feel full for a longer time while cutting down calorie intake.
Obese people or those interested in weight loss often use eggplants as a high-fiber, low-calorie substitute for higher-calorie ingredients in meals or diets. [27,28, 29]
How many carbs in eggplant?
Carbs amount per 100grams
- 6g – Eggplant
- 9g – Eggplant, boiled
Note: One cup of eggplant contains 4.8grams of carbs
Source:| USDA
9. Tomatoes
Wondering if tomatoes can help you lose weight? Research by PubMed shows that tomato can significantly reduce body weight, body fat, waist circumference, BMI, and serum levels of cholesterol.[30]
Understanding what tomatoes do, tomatoes are often considered as healthy edible vegetables, full of antioxidants, that help fight weight gain.
With one or two fresh tomatoes in your diet, you are sure of sourcing powerful nutrients like minerals, vitamins, low carb, and calories plus fibre, and protein.
The presence of fibre and protein in tomatoes helps you feel full and at the same time curb your calorie intake which in turn reduces fat deposits and causes weight loss.
Aside from weight loss, a tomatoes rich diet can help reduce inflammation, water retention, and reverse leptin resistance.
Thus, to shed those extra pounds and maintain sound health, reach for tomatoes rich foods.
Note: Tomatoes grow in a variety of colours which include yellow, green, orange, and red among many.
How many carbs in tomatoes?
One large tomato contains 7 grams of carbs while 100grams of tomatoes contain the following carbohydrate;
Carbs amount per 100grams
- 4.2g – Tomato juice
- 3.9g – Tomatoes red
- 3.2g – Tomatoes orange
- 13g – Tomatoes red, stewed
- 7g – Canned tomatoes
- 5g – Tomatoes green
- 4g – Tomatoes, red, cooked
- 4g – Tomatoes canned
- 3g – tomatoes yellow
Source:| USDA
10. Mushrooms
Edible mushrooms are classified as vegetables that possess several properties that may enhance weight loss efforts when include or substitute them for red meat in your meals. They are loaded with a modest amount of fiber and over a dozen minerals and vitamins required for proper body functioning. Specifically, their nutrients include copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Mushrooms are both low in calories and energy density, making them a good low carb food to consider.[31,32]
Note: Mushrooms have few fats and are cholesterol-free as well.
How many carbs in Mushrooms?
Carbs amount in white mushrooms
- 3.3g – per (100 g)
- 3.1g – 1 cup, whole (96 g)
- 2.3g – 1 cup pieces or slices(70 g)
- 1.1g – 0.5cup pieces (35 g)
- 0.7g – 1 large (23 g)
- 0.6g – 1 medium (18g)
- 0.3g – 1 small (10g)
- 0.2g – 1 slice (6g)
Source:| USDA
11. Cheese
Eating cheese for weight loss may not be a too good idea for a few people. But the fact remains that cheese can help you lose healthy weight especially when you eat the ones with low fat and salt.
studies have shown that eating 2-3 servings of dairy per day can reduce the risk of obesity and metabolic syndrome.
Cheeses have a low amount of carbohydrates and relatively a high amount of protein. The protein nutrient in cheeses helps keep you feeling full while ensuring you don’t eat too much. Protein can also help keep your blood sugar level in check.
Note: Cheeses are an excellent source of calcium, calories among many other nutrients. There are over 400 different types of cheese in the world with different nutritional values. To lose weight with cheese, opt to eat fresh cheeses but make sure they are low in both fat and salt. [33,34,35]
Here are some good weight loss cheeses you can consider…
- Parmesan cheese
- Mascarpone
- Cottage cheese
- Feta cheese
- Mozzarella cheese
- Cheddar cheese
- Ricotta cheese
- Swiss cheese
- Blue cheese
- Goat cheese
How many carbs in cheeses?
Carbs amount per 100grams
- 5g – Swiss cheese
- 4.1g – Parmesan cheese
- 4.1g – Feta cheese
- 3.4g – Cottage cheese creamed
- 3.1g – Mozzarella cheese
- 3g – Ricotta cheese
- 2.5G – Queso blanco
- 2.3g – Blue cheese
- 2.2g – Gouda cheese
- 2.1g – Provolone cheese
- 2g – Roquefort
- 1.6g – Fontina
- 1.4G – Edam cheese
- 1.3g Cheddar cheese
- 0.7g – Monterey jack cheese
- 0.5g – Camembert cheese
- 0.4g – Gruyere
- 0.1g – Goat cheese
Source:| USDA
12. Broccoli
A simple way to prevent weight gain or lose weight is by adding broccoli to your daily diets. Broccoli is a low-carb, low-calorie vegetable food you can use for fat burning.
It contains high levels of nutrients such as vitamin C, Vitamin K, calcium, and fibre. According to Healthline, fibre is an important part of a healthy diet and can aid weight loss.
Also, eating broccoli also helps reduces the risk of cancer, Heart disease, eye problems, fast ageing, and bone disease.[36]
How many carbs in broccoli?
Carbs amount per 100grams
- 7g – Broccoli
- 7g – Broccoli, boiled
- 5g – Broccoli, leaves
- 3.1g – Broccoli rabb, cooked
- 3.8g – Chinese broccoli, cook
Note: One cup of broccoli contains 6grams of carbs
Source:| USDA
How many carbs should you eat in a day for weight loss?
The exact number of carbs you should take varies according to your total daily calorie intake. According to Dietary Guidelines, carbs provide 45 to 65 percent of your daily calorie intake. For example, if you are eating a 2000-calorie diet a day, your total carbs should be around 225 to 325 grams which is quite much and less likely to quick weight reduction. So for faster results aim to eat about 50 to 150 grams of carbs per day[37]
High carb diet foods to avoid for weight loss
- Bread
- Cake
- Cookies
- Pasta
- Beer
- Candy
- Chips
- Crackers
- Grains
- Milk
- Sugary cereals
- Sweetened yogurt
- Sugary drinks and Juice
Simple low-carb diet snacks for weight loss
If after eating, your body still feels like having some more foods, here are good in-between meals low carb snacks you can go for…
- Carrots
- Unsweetened yoghurt
- Nuts and seeds
- Cheese
- Hard-boiled eggs
More tips to help you lose weight faster in a healthy way
- Go for whole or unprocessed foods.
- Eat protein-rich foods, especially for breakfast.
- Avoid sugary items such as drinks, fruit juice, and other foods with artificial sugar.
- Drink water before you start eating specifically, 30 minutes before food.
- Limit your fiber intake to soluble fiber.
- Eat good fats and vegetables
- Drink coffee or tea.
- Chew your food gently and avoid fast eating
- Always check your body weight, at least once a day.
- Go to bed on time and keep away from things that may affect your sleep quality.
- Do carb cycling from time to time
What is carb cycling?
Carb cycling is a dietary approach that involves eating low-carb diet foods for certain days, weeks, or months, followed by a day or two of high-carb food intake. This practice can easily help you avoid a weight loss plateau, burn fat and also promote physical performance.
Advice: It is important you speak to your doctor or nutritionist before trying out carb cycling as everybody’s body system and health differ.
Note…
Substituting your high carb diet foods for low carb diet foods is the fastest way to cheat weight gain and achieve weight loss. In adopting this diet pattern, it’s key you eat high protein foods, vegetables, fruits including good fats. Adding carb cycling to this diet plan will go along way but do so with the approval of your nutritionist or doctor.
Read More About:| Nutrition
