Low Carb Food List To Lose Weight-Complete List

Protein sources

fat cuts of meat more they are better because they have more fat and less protein. In order to reduce intake of bacteria, antibiotics and steroid hormones, organic eggs and food choice of organic animal or grass fed.

  • Clean proteins obtained from local sources of clean meats, grass-fed and poultry are the best choice.
  • Meat: beef, game, beef, lamb, goat. Grass-fed beef is better because it has an improved fatty acid profile.
  • Birds :. Turkey, chicken, quail, duck, Cornish hen, pheasant, goose
  • fish or seafood of any kind and caught in the wild is the best choice: squid, anchovies, cod fish cat, flounder, herring, halibut, mackerel, salmon, dorado, sole, sardines, tuna, scrod, snapper, and trout.

can also eat canned tuna and salmon, but if no load or sugar, and should avoid fried seafood and empanadas.

  • Whole eggs :. You can eat scrambled eggs, tortillas, fried, deviled, hard-boiled, poached and boiled
  • Crustaceans: crab, clams, lobster, shrimp, scallops, calamari, oysters, mussels . Note that you should avoid crab meat because it is rich in additives, such as gluten and sugar.
  • peanut butter and soy products like tofu, tempeh, soybeans and should be consumed quantities Limité as they are rich in carbohydrates, but are excellent sources of protein .

powders whey protein, pea, rice, peas, hemp or other vegetable protein powders. Note that whey protein is Insulinogenic, which can lead to an insulin spike in the body, so it should be consumed in moderation if you face difficulty losing weight or getting into ketosis.

Fats and Oils

When a ketogenic diet, most of the calories are provided by fat diet. Therefore, keep the digestive tolerance into account.

Most people can not stand the consumption of large quantities of mayonnaise, vegetable oil or olive oil, even over time. However, this is useful due to the fact that vegetable oils are rich in omega-6 polyunsaturated.

stimulate inflammation in the body, and can lead to disease if they are the only source of fat, so it is advisable to cook.

omega-6 fatty acids found in margarine, nut oil, soybean oil, corn oil, sunflower oil, canola oil and safflower oil.

Most nuts except nuts and macadamia nuts are rich in Omega 6 fatty acids also. Moreover, consumption of polyunsaturated fats, such as Omega 6 and Omega 3 fats, is also essential.

However, you must balance your intake and take only one teaspoon daily. Another vital aspect of a low carbohydrate diet is the consumption of tuna, salmon and seafood, which will balance the Omega 3 fatty acids

In order to obtain the necessary amount of Omega 6, which can consume a few nuts or a little mayonnaise during the day. In addition, you can take small amounts of krill or fish oil as a supplement for Omega 3, instead of seafood.

Most people easily tolerate saturated and monounsaturated fats, such as macadamia nuts, egg yolks, butter, coconut oil and avocado, as they are less inflammatory but more chemically stable. You can mix fats and oils, salad dressings, sauces and other staples.

To reduce the consumption of trans fats, hydrogenated fats should eliminate as margarine. When using vegetable oils (canola, olive, sunflower, soybean, safflower, flaxseed and sesame oils), make sure they are “cold pressed” and avoid heating vegetable oils.

Moreover, keep cold pressed flaxseed and almonds as in the refrigerator to prevent rancidity oils.

Because contain high smoke points, use lard unhydrogenated clean, coconut oil, ghee (butter solids removed milk), beef tallow, and olive oil for frying.

  • Olive oil, organic
  • duck fat, organic
  • mayonnaise
  • oil organic red palm
  • avocado
  • avocado oil
  • Ghee
  • Macadamia
  • lard such as butter organic pork leaf (non-hydrogenated)
  • Olives
  • organic coconut oil, concentrated coconut cream, coconut butter
  • peanut butter: in limited quantities, and sugar
  • organic Butterworth, if possible
  • beef tallow, preferably fed cattle grass
  • almond oil
  • 85-90% of black chocolate in small quantities or low-carb chocolate ChocoPerfection
  • seeds and most nut oils :. Sesame oil, linseed oil, etc., in small quantities, as they are rich in omega 6 fatty acids inflammatory fats, and avoid heating them
  • Macadamia oil
  • chicken fat, organic

Seeds and nuts

in order to eliminate anti-nutrients, it is best to soak and roast the seeds and nuts. They are very rich in calories and high in carbohydrates per serving.

Therefore, in case you find it difficult to lose weight and get into ketosis, you should reduce or avoid nuts.

  • Peanuts are legumes facts and are rich in protein and Omega 6 fats, so limit quantities.
  • seeds (sesame, pumpkin, sunflower, etc ..) are abundant in omega 6 fats, so you must reduce their numbers.
  • flour, nuts, such as almond flour. It can be used almond flour in baking.
  • Nuts: walnuts, almonds, macadamia nuts, and walnuts are lower in net carbohydrates and should be eaten in small amounts. Cashews, pistachios, chestnuts and are rich in carbohydrates, so be careful when eating.
  • Most nuts are rich in Omega 6 fats, which promote inflammation in the body, so that nuts should not be your main source of protein.

Dairy

is best eaten raw or organic dairy products. However, milk protein (whey and casein) are Insulinogenic, so you should reduce or completely avoid consumption in case you can not lose weight or get into ketosis.

  • mascarpone cheese
  • Cream cheese (count each 1-ounce serving 1 as carbohydrates)
  • full-fat sour cream -Avoid products with additives and fillers.
  • All types of hard and soft cheeses: (approximately count each 1-ounce serving 1 and carbohydrates)
  • cottage cheese full fat
  • unsweetened whole milk yogurt (high in carbohydrates, so reduce your intake)
  • whipped cream

fresh vegetables

most non-starchy vegetables have reduced carbohydrate amounts. However, be sure to avoid chemicals and pesticides, so you can grow your own or buy only organic vegetables.

should also avoid starchy vegetables because they are rich in carbohydrates, such as peas, corn, yams, potatoes and winter squash more.

should also reduce the amounts of sweet vegetables like carrots, tomatoes, peppers and summer squash.

Any green leafy vegetable

  • Broccoli
  • celery
  • spinach
  • nder
  • avocado
  • chard
  • summer squash
  • dandelion
  • Pepinos
  • Pepinillos
  • bean sprouts
  • leeks
  • Chard
  • Kale
  • Outbreaks
  • scallions
  • Asparagus
  • Berza
  • Bok Choy
  • alfalfa sprouts
  • snow peas
  • bamboo shoots
  • green [19459004peppers]
  • water chestnuts
  • Tomatoes
  • Brussels sprouts
  • turnips
  • Beets Green
  • Col
  • Olives
  • Fungi
  • Onions
  • radishes
  • Celery
  • shallots
  • sauerkraut
  • Cauliflower
  • Scallions
  • Carrots
  • lettuces and salad greens (Boston lettuce, escarole, mache, sorrel, arugula, radicchio, chicory, endive, fennel, romaine lettuce)

Fruits / Various

  • berries (blueberries, strawberries, raspberries) can enjoy time when in small quantities, as they are lower in carbohydrates. Avoid other types of fruits like most are too high in carbohydrates and can interfere with ketosis.
  • noodles Japanese Shirataki
  • Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but be note that they are also rich in protein, which limit the amounts)

sweeteners

the taste buds can be upgraded significantly if sugary foods are avoided. However, you can always use some sweeteners, but the use of liquid products, if possible because powdered forms typically contain a sugar, as maltodextrin, dextrose or.

  • Stevia, in its liquid form
  • Monk Fruits
  • Splenda, liquid
  • inulin chicory and Root
  • erythritol
  • xylitol (dogs should not eat foods this sweetener)
  • Lo Han Guo

Some studies suggest that sucralose leads to numerous problems for human health. Sugar intake, nutritive sweeteners and honey has been found to adversely affect blood sugar, but still not enough evidence to support these claims.

Beverages

  • Water
  • lemon water
  • herbal tea (unsweetened)
  • coconut milk (unsweetened, cardboard or tin)
  • almond milk (unsweetened)
  • decaffeinated tea (unsweetened)
  • sparkling water flavored ( sugarless)
  • decaf
  • lemon and lemon juice in small quantities
  • Caldo , bone broth

Spices

should use sea salt instead of commercial salt as it is often cut with some kind of dextrose powder, while mixtures of commercial spice, seasoning as meat, often include sugar. However, spices contain carbohydrates, so if you add to your meals, you should have them too.

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