The body relies on carbohydrates for energy, which can be used right away or stored for use later. As with any other macronutrient, eating excessive amounts of carbs leads to weight gain. The idea of low-carb dieting is that if you reduce your carb intake, your body will rely on stored fat for energy and you will lose weight. Learn what foods are low in carbs before you move forward with this game plan.
Meats
Meats are all high in protein and iron, and some are high in fat. One thing they do not have is much carbs. Chicken, turkey, beef, venison, bison, lamb and duck are examples. This also goes for many products derived from meats such as bacon, sausage and hot dogs. Unless you add breading or sweet sauces to any of these meats, they are virtually carb-free.
Fish
Like meats, fish and shellfish are high in protein. They are also low in carbs, and with the exception of cold water fish, low in fat. Shrimp, lobster, clams and mussels are types of shellfish, and halibut, salmon, tuna, talapia, cod and mackerel are types of fish.
Eggs
Eggs are high-protein foods that are also high in fat and cholesterol. A single large egg has less than one gram of carbs. Egg whites and egg substitutes are also low in carbs.
Nuts
Nuts are low in carbs, high in protein and high in fiber. Almonds for example have about six grams of carbs per ounce. Walnuts, pistachios, pecans, cashews, Brazil nuts and macadamia nuts are other examples. Walnuts also help your body in other ways. They have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels, according to the University of Maryland Medical Center.
Seeds
Seeds have nutrient profiles similar to nuts. They are low in carbs, high in protein and high in fiber. Sunflower seeds, flax seeds, hemp seeds and sesame seeds are examples.
Oils
Oils are high in fat and low in fiber and protein. Olive, canola, flax, hemp, fish, sunflower and palm kernel oil are all completely free of carbs.
Vegetables
Vegetables are high in vitamins, minerals, water content and fiber. Most vegetables are low in carbs, with the exception of corn, potatoes, yams and sweet potatoes. Baby spinach, bok choy, romaine lettuce, sprouts, broccoli, cauliflower, eggplant, asparagus and cabbage all have less than five grams of carbs per half cup.
Alcohol
Alcohol is high in calories and some forms are very low in carbs. Gin, whiskey, red wine and dry white wine all have less than two grams of carbs per serving.
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