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LOW CARB EATING​

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.

There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

Food manufacturers also add refined carbohydrates to processed foods in the form of sugar or white flour. Examples of foods that contain refined carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.

What are the top low-carb foods and what should you avoid?

Food to Eat

High-fat dairy

Cheese, Heay cream and Yogurt.
Cheese is also highly nutritious. A single thick slice contains a similar amount of nutrients as an entire glass of milk (0.4 grams per slice, or 1.3 grams per 100 grams).
Heavy cream contains very few carbs and little protein, but it’s high in dairy fat (1 gram per ounce, or 3 grams per 100 grams).
Yogurt containing many of the same nutrients as whole milk,It’s very high in many beneficial nutrients, especially protein(6 grams per 6-ounce container, or 4 grams per 100 grams).

Meat( Zero Carb)

Beef, lamb, pork, chicken and others; grass-fed is best.
Beef is highly satiating and loaded with important nutrients like iron, vitamin B12 ( zero carb).
Lamb contains many beneficial nutrients, including iron and vitamin B12 ( zero carb).
Chicken is among the world's most popular meats. It’s high in many beneficial nutrients and an excellent source of protein(Zero carb).
Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters (Zero carb).

Sea Foods

Salmon, Trout, Shellfish, mackerel and sardines are great. wild-caught fish is best.
Salmon is one of the most popular types of fish among health-conscious individuals. Salmon also loaded with omega-3 fatty acids,vitamin B12, Iodine and a decent amount of vitamin D3.(Zero carb).
Trout is a type of fatty fish that is loaded with omega-3 fatty acids and other important nutrients(Zero carb).
Shellfish is one of the world's most nutritious foods, they rank close to organ meats in their nutrient density and are low in carbs(4–5 grams of carbs per 100 grams of shellfish).

Vegetables

Broccoli, Spinach, cauliflower, carrots , cabbage,Brussels sprouts, kale, collards, bok choy, , asparagus, zucchini, eggplant, olives, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. Leafy greens and have particularly low levels, and the majority of their carbs consist of fiber.
Broccoli is a tasty vegetable that can be eaten both raw and cooked. It’s high in vitamin C, vitamin K and fiber and contains potent cancer-fighting plant compounds(6 grams per cup, or 7 grams per 100 grams).
Tomatoes are technically fruits or berries but usually eaten as vegetables. They’re high in vitamin C and potassium(7 grams in a large tomato, or 4 grams per 100 grams).
Cauliflower is a tasty and versatile vegetable(5 grams per cup, and 5 grams per 100 grams.)
Onions are high in fiber, antioxidants and various anti-inflammatory compound(11 grams per cup, or 9 grams per 100 grams).
Kale is loaded with fiber, vitamins C and K, as well as carotene antioxidants(7 grams per cup, or 10 grams per 100 grams.)
Asparagus is very high in fiber, vitamin C, vitamin K and carotene antioxidants(3 grams per cup, or 2 grams per 100 grams.)
Green beans are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.(8 grams per cup, or 7 grams per 100 grams.)
Mushrooms contain decent amounts of potassium and are high in some B vitamins(3 grams per cup, and 3 grams per 100 grams)

Fruits

Avacado, Grapes, Apricots, blueberries, strawberries.
Avocado is a unique type of fruit. Instead of being high in carbs, it’s loaded with healthy fats.Avocados are also extremely high in fiber and potassium and contain decent amounts of other nutrients(13 grams per cup, or 8.5 grams per 100 grams.).
Strawberries are among the lowest-carb and most nutrient-dense fruits you can eat. They’re very high in vitamin C, manganese and various antioxidants.(11 grams per cup, or 8 grams per 100 grams.)
Grapefruits are citrus fruits that are related to oranges. They’re very high in vitamin C and carotene antioxidants(13 grams in half a grapefruit, or 11 grams per 100 grams).
Apricot is an incredibly delicious fruit. Each apricot contains few carbohydrates but plenty of vitamin C and potassium(8 grams in two apricots, or 11 grams per 100 grams)

Eggs (Zero Carb)

Eggs we can eat as Boiled, fried, scrambled, omelets, etc. Preferably organic eggs.Egg is a favourite breakfast food is highly nutritious and full of good quality proteins. One large boiled egg contains almost no carbs and 13 gm of proteins. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins and minerals.

Nuts and seeds

Almonds, walnuts, Pistachio, Peanuts, etc.
Almonds loaded with fiber and vitamin E and are one of the world's best sources of magnesium (6 grams per ounce, or 22 grams per 100 grams).
Walnut is One of the healthiest nut, a 100-gm serving of which contains 15 gm of proteins(4 grams per ounce, or 14 grams per 100 grams).
pistachios contains high protein and fibre.(5 grams per ounce, or 16 grams per 100 grams)
Peanuts very high in fiber, magnesium, vitamin E and other important vitamins and minerals(5 grams per ounce, or 16 grams per 100 grams.)

Fats and oils

Butter is high saturated fat content and higher in certain nutrients(Zero carb).Coconut oil, olive oil and fish oil. Coconut oil is a very healthy fat, packed with medium-chain fatty acids that have powerful beneficial effects on your metabolism. these fatty acids have been shown to reduce appetite,boost fat burning and help people lose belly fat(Zero carb).
Olive oil is the healthiest fat on the planet, loaded with powerful antioxidants and anti-inflammatory compounds(Zero carb).
Fish Oil (omega 3) contain good fat, protein and other healthy nutritions(Zero carb)

Low Carbo Drinks

Water with lemon

If you want to drink low carbo drinks, something refreshing with a taste, try adding some lemon or lime to club soda or iced tea. If needed, use a small amount of low-calorie sweetener. Lemon juice provides 2.1 g of carbohydrates and 0.1 g of fiber. A whole lemon usually yields about 3 tbsp. worth of juice. This makes it a very low carbohydrate food choice.

Coffee and Tea (Zero carb)

Coffee is actually very healthy and one of the biggest source of dietary antioxidants.(Zero carb).
Tea, especially green tea, has been studied quite thoroughly and shown to have various impressive health benefits. It may even slightly boost fat burning( Zero carb).

Food to Avoid

Sugar

Sugar is the generic name for sweet-tasting, soluble carbohydrates, many of which are used in food. foods high in sugar — such as cookies, candy and cakes many other products that contain added sugar are off-limits on a low-carb (White sugar: 12.6 grams of carbs).Sugary drinks are high in carbs, Avoiding them can significantly reduce your carbohydrate intake.

Refined grains

Wheat, rice, barley and rye, as well as bread, cereal and pasta.
Bread is a staple food in many cultures. It comes in many forms, including bread loaves, rolls and Sandwich bread, Buns, Unfortunately all of these are high in carbs. This whole-grain bread as well as bread made from refined flour.inexpensive staple food, but it's also very high in carbs,
White bread (1 slice): 14 grams of carbs, 1 of which is fiber.
Whole-wheat bread (1 slice): 17 grams of carbs, 2 of which are fiber
Sandwich bread (2 piece):36 grams of carbs, 2 of which are fiber.
Buns (3-inch): 29 grams of carbs, 1 of which is fiber.
pasta (1 cup): Contains 43 grams of carbs, only 3 of which are fiber.

Highly processed foods

Highly processed means, If it looks like it was made in a factory, don't eat it. Processed foods are usually loaded with added sugar and it has no essential nutrients.freezing or drying food to preserve nutrients and freshness. processed carbohydrates is a major cause of overweight and obesity

Donuts, cookies and cakes

A single doughnut can easily contain more than 300 calories. Add to that lots of sugar, fats and other unhealthy ingredients.
cakes and cookies are cooked food that is small, flat and sweet. It usually contains flour, sugar and some type of oil or fat. these contains high amount of carbs and sugar.
one medium-sized plain doughnut,cookies and cakes contains about 25 grams of total carbohydrates. Of those 25 grams, 10 grams are from sugar.

Potato chips and french fries

Potato is a high-starch vegetable.which contain many more digestible carbs than fiber and should be limited on a low-carb diet. Potato (1 medium): 37 grams of carbs, 4 of which are fiber (18). a 100 gram french fries contains 41 gm carbohydrates.

Pop corn and corn products

You'll find corn on the list of starchy vegetables, which means it has about three times more carbohydrates than non-starchy vegetables. organic corn is a vitamin C food, magnesium-rich food, and contains certain B vitamins and potassium,but this contain the high level of carbs(1 cup corn 41 grams of carbs)

Drinks High in Carb

Soft Drinks

Soft Drinks including calories, carbs, fat, protein, cholesterol. Contains lots of sugar, fats and other unhealthy ingredients. As a single 12-ounce can of Pepsi has 41 grams of carbohydrates, Carbo content is almost similar in other all soft drinks. A 12-ounce can of cola has 33 grams of sugar and about 136 calories. Whether you pick a Coca-Cola, Pepsi, or any other soft drink, It's all pretty much the same.

Energy Drinks

Energy drinks gives instant energy and improve performance but it containing stimulant drugs, usually including caffeine, which is marketed as providing mental and physical stimulation. an 250 grams energy drink contain 30 grams carbohydrates. an 8-ounce serving can run you more than 25 grams of sugar. The nutrition label on the back of popular energy drink Red Bull, the amount of sugar within is clearly stated: 27 grams per 8.4 fluid ounces.

Juices Milk Shakes

Fruit juice is very high in fast-digesting carbs that cause your blood sugar to increase rapidly. 12 ounces (368 grams) of unsweetened apple juice contain 48 grams of carbs. This is even more than soda, which has 39 grams. And unsweetened grape juice provides a whopping 60 grams of carbs. It's best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon.

Beer

Beer is fairly high in carbs.studies show that consuming carbs in liquid form tends to promote weight gain more than getting carbs from solid food.
A 12-ounce (356-gram) can of beer contains 13 grams of carbs, on average. Even light beer contains 6 grams per can.