The main foods low in carbohydrates are meat, chicken, fish, eggs and fats such as butter and olive oil. In addition to these, there are also fruits and vegetables that are low in carbohydrates and that are normally used in weight loss diets, such as melon, papaya, zucchini and eggplant.
Carbohydrate is a nutrient that is present in most foods rich in flour and sugar, especially in processed foods, which should be avoided in diets for weight loss. However, the absence of carbohydrates can cause symptoms such as headaches, bad mood, difficulty concentrating, and even bad breath.
Low-carbohydrate and high-protein foods
Foods low in carbohydrates and high in protein can be meats, chicken, fish, eggs, cheeses and natural yogurts. Meat, fish and eggs are foods that have no gram of carbohydrate in their composition, while milk and its derivatives contain carbohydrates in small amounts, with pure milk having the most carbohydrate. See all foods rich in protein .
Low-carbohydrate and high-fat foods
Foods low in carbohydrates and high in fat are vegetable oils, such as soy and sunflower oil, olive oil, butter, sour cream, seeds like chia, sesame and flaxseed, and oilseeds such as chestnuts, peanuts , hazelnut and almond. Milk and cheese are also high in fat, but while milk still has carbohydrate in its composition, cheeses usually have nothing or very little carbohydrate.
It is important to remember that foods like bacon, sausage, sausage, ham and bologna are also low in carbohydrates and high in fat, but because they have a lot of saturated fat and artificial preservatives, they should be avoided in the diet.
Low-carb fruits and vegetables
Low-carb vegetables are:
- Green zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, carrot, chicory, chayote, kale, cauliflower, spinach, lemon, turnip, cucumber, okra, radish, cabbage, tomato;
- Avocado, plum, carambola, raspberry, melon, watermelon, strawberry and peach.
In addition, beverages such as teas and unsweetened coffee also have no carbohydrates and are low in calories and can be used in weight loss diets. Find out which fruits are the most fattening .
Low Carbohydrate Diet Menu
The following table shows an example of a 3-day menu that can be used in diets low in carbohydrates:
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 glass of plain yogurt with 3 tablespoons of low carb granola||1 cup of coffee + 1 slice of whole grain bread with egg and cheese||1 cup of coffee + 2 scrambled eggs with ricotta cream|
|Morning snack||2 slices of papaya + 1 col of oat bran||1 plum + 5 cashew nuts||1 glass of green juice|
|Lunch dinner||pumpkin puree + oven-roasted chicken with tomato sauce + green salad||zucchini pasta with ground beef and pesto sauce||duckling stroganoff + cauliflower rice + sautéed vegetables in olive oil|
|Afternoon snack||coffee + 1 slice of whole grain bread with egg and cheese||1 frozen banana beaten with 2 ice cubes + 1 plain yogurt||6 rice crackers + peanut butter + 2 slices of Minas cheese|
In addition to reducing the carbohydrate content in the diet, it is also necessary to consume fewer calories than you spend, it is important to practice physical activity regularly to help burn fat.