Carbohydrates, which are found in many foods, are broken down into simple sugars by the body to be used as energy or stored in the liver and muscles. When carbohydrates aren't used as energy, however, they often convert into fat and make weight loss difficult.
Vegetables
Most vegetables are high in fiber and low in carbohydrates. Starchy vegetables such as corn, potatoes and squash are not as low in carbohydrates, so stick with vegetables such as leafy greens like spinach and kale, celery, cucumbers and mushrooms.
Fruits
Fruits that are high in nutrients and low in carbohydrates include berries, cherries, apples, pears, grapefruit, apricots and figs. You may want to steer clear of fruits that have a high glycemic index as they are high in sugar; these include melons, mangoes, papayas and pineapples.
Meat and Fish
Most meat, red and white, is full of protein and low in carbohydrates if it is not full of breading and other extra carb-rich accouterments. Most fish is low in carbohydrates but shellfish like oysters have a bit more. Check all labels for carbohydrate content when you are eating meat or fish from a can.
Cheese
Cheese is generally low in carbohydrates and high in protein and calcium. However, most cheeses do have some carbohydrates. Swiss, cheddar, provolone, mozzarella, Parmesan, goat, cream cheese and cottage cheese are all low in carbohydrates. Be aware that specialty cheeses may contain carbohydrate-rich ingredients, so always take a peek at labels.
Eggs
Eggs are an excellent source of protein and they generally contain less than one gram of carbohydrate. However, egg dishes can be high in carbohydrates depending on what they contain---quiches, for example, are high in carbohydrates because they have pastry content. Eggs are also high in cholesterol, but removing the yolks from egg dishes can reduce cholesterol intake.
Cooking Oil
Most cooking oils (e.g. canola, coconut, olive,) have no carbohydrates in them, so cook with them, use them as dressing and mix them in with fish. Recognize that they are high in fat so use only a small portion.
Nuts and Seeds
Some nuts and seeds are low in carbohydrates. For example, almonds, Brazil nuts, dried macadamia nuts, pecans, walnuts, pumpkin seeds, sesame seeds and sunflower seeds are all under six grams of carbohydrates per one-ounce serving. Eat only a small serving size of nuts, however, to avoid taking in a high percentage of fat.
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