7 Foods to Eat On a Low or Carb-Free Diet

Low carbohydrate diets are effective at helping those that wish to drop the extra pounds. A carb-free diet relies on a food intake that removes starchy, sugary foods that are high in carbohydrates, which has the potential to slow the weight loss attempts.

Carb free bread

Here are several carbohydrate-free foods that can be included in a well-prepared diet and fitness program:

1 – Condiments, Oils, and Seasoning

The majority of condiments include a certain amount of carbohydrates. Likewise, mayonnaise and salad dressings contain carbs due to the fact they are made using vinegar and often include herbs. The condiments and oils to follow are carb-free:

  • Animal fats such as lard and fish oil
  • Margarine (certain brands – check the packaging labels)
  • Salt
  • Vegetable, fruit, and nut oils like avocado, canola, olive oil, grape seed, and safflower

2 – Dairy Products

Certain products in the dairy range contain no or less carbohydrates. Ice cream and high-sugar yogurts are usually packed with carbohydrates and should be avoided when on a carb-free diet. Mozzarella, Gouda, Swiss cheese, and cheddar cheese are among the healthier choices and great to combine in wraps or salads. An on-the-go snack includes cheese sticks. Only one dairy product is carb-free and that is butter.

3 – Eggs

Eggs are easily introduced to the daily diet as they form part of a delicious breakfast plate. A well-balanced breakfast is certain to be a great start to the day with a nutritious and healthy meal which lays the foundation for better weight control, productivity, and concentration. A low-fat protein food like eggs is easily scrambled, fried, hard boiled, or chopped in salads.

4 – Meat & Animal Protein

Meals containing naturally-occurring meats can offer a perfect source of protein that is low or free of carbohydrates. Meat is easily cooked in chicken broth, butter, or olive oil, as well as being grilled. A rich source of protein is a necessity for human life and protein is known to be in the blood, hormones, muscles, enzymes, skin, and bones. Extra is needed with deli and pre-packaged meats as this is processed and contains seasoning blends, salt solution, or sugar which will confer carbohydrates to the meat. Also, cured and processed meats like frankfurters, bacon, ham, and sausage are likely to include a nominal amount of carbohydrates.

Meat and animal protein in its natural state are carb-free, including:

  • Beef
  • Chicken
  • Duck
  • Eggs
  • Exotic meat (emu, ostrich)
  • Fish (halibut, salmon, trout)
  • Game meat (elk, venison)
  • Goose
  • Lamb
  • Mollusks (clams, oysters, mussels)
  • Organ meats (brains, kidneys, liver)
  • Pork
  • Shellfish (crab, lobster, shrimp)
  • Tongue
  • Turkey
  • Veal

5 – Nuts

Nuts (like almonds) are easily added to a salad or eaten as a light snack and can help with weight loss when following a calorie-controlled diet.

6 – Sugar substitutes

Low-carb alternatives to sugar include:

A small amount of aspartame or similar is certain to go a long way. Even though the alternatives may include trace amounts of carbs, they are usually regarded as no-carb foods. Also, a granular form or sweetener might include carb-containing fillers.

7 – Vegetables

A variety of vegetables can be included in a carb-free diet. Low carbohydrate vegetables include:

  • Zucchini
  • Cucumber
  • Cauliflower
  • Asparagus
  • Alfalfa sprouts
  • Tomatoes
  • Broccoli
  • Celery

With high starch content, beetroot, corn and carrots include a higher concentration of carbohydrates and not recommended for the carb-free diet.

Package labels

Food packaging labels are permitted to list food items as containing zero grams of carbs even if there is a small amount. Packaging laws make it possible for food manufacturers to list carbohydrates as zero grams provided that the food include less than 1 gram.

Low-carb diets and weight loss

A well-balanced diet includes about 230 g of carbohydrates for women and 300 g of men. Anyone wishing to follow a low or carb-free diet may wish to cut the carb intake to 25 g a day or less.

A consequence of a low-carb diet is ketosis. This happens when the body’s store of glycogen is used up and fat and protein are now the major source of fuel.

Many of the low-carb diets have limited food choices which can result in foods that are high in fat and protein and low in calories. Starchy vegetables, grains, bread, and fruit are usually limited. The intake of fat and protein is increased and this makes up a certain amount of calories that would normally be sourced from carbohydrates.

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