If you are looking for a healthy way to lose weight, a low carb diet with zero carb foods can be an excellent option for you. The low carb menu is increasingly becoming popular as many scientists are researching more about it to ascertain its worth to human health.
While it is widely used in weight loss, the low carb diet also has numerous health benefits such as reduced risks of heart diseases and type 2 diabetes. With the low carb diet, there is no need for counting the number of calories you eat.
In this guide, we’ll take a look at what a low carb diet is and its benefits towards human health. You will also get to learn some of the best low carb foods and zero carb foods that can help you lose weight fast and improve your health.
What is a Low Carb Diet?
A low carb diet is a restrictive diet that limits the consumption of carbohydrates, like those in grains, sugary foods, bread, pasta, and starchy vegetables, while emphasizing on foods rich in healthy fats and proteins. However, there are several types of low carb diets, depending on the level of restriction.
Many people embrace the diet, but with different reasons. You may choose to adopt the diet because you want to lose weight, change your eating habits, or even to enjoy some of the foods recommended for low carb diets. It is advisable that you consult your doctor before adopting the low carb diet, especially when you have health complications.
Zero Carb and Low Carb Foods
In general, the low carb diet restricts you from eating excess carbs. The macronutrient is available in most foods and beverages. Therefore, you should check on the foods and drinks you take every day when you are on a low carb diet.
Some of the foods with no or low carbs include fish, meat, eggs, some fruits and veggies, nuts, seeds, healthy oils, high-fat dairy, and many others. Foods that contain high amounts of carbohydrates that you should avoid when on a low carb diet include sugar, wheat, trans-fats, seeds oils, highly processed foods, and low-fat foods.
Low Carb Food List
Now that you understand the groups of foods that you should eat and avoid let’s delve a bit deeper into the examples of such foods and see how they can impact your health.
- Meat: Beef, chicken, pork, lamb, and others
- Eggs: Pastured eggs and eggs enriched with omega-3
- Fish: Salmon, haddock, and trout
- Fruits: Apples, blueberries, blackberries, strawberries, pears, and oranges
- Vegetables: Broccoli, carrots, cauliflower, spinach, and many others
- Nuts and Seeds: Sunflower seeds, walnuts, and almonds
- Fats and Oils: fish oil, olive oil, coconut oil, lard, and butter
- High-Fat Dairy: Butter, cheese, yogurt, and heavy cream
Besides the foods mentioned above, there are many more foods that have zero or low carbs. However, you should be careful with foods such as nuts and cheese when you are on a weight loss diet because you can easily overeat them.
If you are not planning to lose weight, you may include some foods with few carbs in your diet. Such foods include tubers (such as sweet potatoes), legumes (such as lentils, and black beans), and unrefined grains (such as oats, quinoa, and brown rice).
When it comes to drinks and beverages, water, tea, and coffee can be ideal for a low carb diet. Avoid adding sweeteners to these beverages. You can also add a moderate amount of milk into your tea or coffee to add on flavor. If you love wine, you may take it occasionally to avoid inconveniences. Low-carb alcoholic drinks are also available.
Low Carb High Protein Recipes
Here are some of the foods that are low in carbs but rich in proteins.
Eggs and Meat
Both eggs and meat have almost zero carbs, except for the organ meats like the liver that has about 5% carbohydrates. The eggs are highly nutritious as they contain high amounts of nutrients that can improve your brain performance.
Meat such as beef and lamb have zero carbs and are rich in nutrients such as vitamin B12 and iron. Chicken is one of the most popular and nutritious meats in the world. Chicken parts such as thighs and wings are fattier and are suitable for an individual who is on a low-carb diet.
Another zero-carb food that is suitable for low-carb dieters is pork. It is not only delicious but also highly nutritious. Other low-carb meats that you can take include turkey, bison, venison, and veal.
Fish and Seafood
Fish and other seafood are incredibly sweet, nutritious, and healthy. They are a rich source of proteins, omega-3 fatty acids, vitamin B12, and iodine. Getting these nutrients from other foods may not be easy as in seafood. Like in meat, fish and seafood contain close to zero carbs.
Salmon is the most common fish that most people eat. It contains high amounts of omega-3 fatty acids and vitamin B12. Another fish that falls in this category is the trout, which has zero carbs. Sardines, on the other hand, are nutrient-dense because you can eat them almost wholly, including bones.
Other fish and seafood with low carbs include shellfish, haddock, shrimp, lobster, cod, tuna, catfish, herring, and halibut.
4 Health Benefits of Zero and Low Carb Foods
Besides helping in weight loss, low carb foods have numerous health benefits. Let’s take a look at some of these advantages.
1. A Faster and Healthier Way of Losing Weight
As mentioned earlier, low carb foods play a significant role in managing body weight for dieters. Reducing the consumption of carbs is one of the most effective ways of losing weight quickly. That is because low-carb diets aim at lowering the insulin levels in the body, which results in a rapid loss of weight during the first or second week.
2. Reduces the Abdominal Fats
The storage site of fats in your body can influence your health as well as the risk of exposure to diseases. Depending on the site of storage, there are two types of fats, namely the subcutaneous fat that’s stored under the skin and the visceral fat in the abdominal cavity.
The visceral fat is common in most men who are overweight, and it may have detrimental health effects when deposited in excess around the vital body organs. Fortunately, the low carb foods can effectively lower the abdominal fat.
3. Reduces the Blood Sugar Levels
If you have diabetes, the low carb diet can work best for you. Research has proved that regular intake of foods that are low in carbs can significantly reduce the blood sugar levels and insulin usage in the body. Diabetic patients on a low carb diet should lower their insulin dosage with the help of their doctors.
4. Lowers the Blood Pressure
People with high blood pressure are likely to experience other life-threatening diseases such as stroke, kidney failure, and heart diseases. Low carb foods can help to lower blood pressure, mitigating the risks of getting such health conditions.
Eating foods that are low in carbs have numerous health benefits. Most of these foods are delicious, nutritious, and healthy. Additionally, the low carb foods are diverse, and you can find them in any food category, giving you the chance to access your favorite meal.
The low-carb diet doesn’t only help in lowering blood pressure and blood sugar levels but can also reduce your appetite, rendering it suitable for weight loss. With the help of ActivEats, you can access low-carb foods for your weight loss diet. Our weight loss meal delivery is tailors to fulfill your nutritional requirements.