Carbohydrates can be used for immediate energy when they are consumed or stored for use at a later time. A low-carb diet allows your body to burn stored fat for energy instead of using carbs. This is called a state of ketosis and it can help promote weight loss. If you're considering this diet, you need to decide which foods to include.
Poultry
Poultry, such as chicken, turkey, pheasant and duck are all high in protein and low in carbs. If you are trying to watch your saturated fat intake, remove the skin and stick with the white meat. Be aware of the preparation of these meats as well. Adding sweet sauces and marinades will add to the carb content.
Beef and Pork
All beef and pork products are high in protein and iron, and contain low amounts of carbs. This includes processed versions like hot dogs, sausage, bacon and wings. These meats are also high in saturated fat. If you want to take a healthier approach, stick with lean cuts of beef and trim off visible fat.
Fish
Regular fish and shellfish are low in carbs and high in protein. Cold-water fish like salmon, mackerel, herring and lake trout also contain a healthy unsaturated fat called omega-3. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive and behavioral function, according to the University of Maryland Medical Center. When ordering any type of fish at a restaurant, be careful of the preparation. If it is coated with bread crumbs, it will be high in carbs.
Vegetables
Vegetables are a healthy addition to a low-carb diet due to their high vitamin and mineral contents. They also contain dietary fiber, which helps keep your appetite stabilized. Tomatoes, zucchini, spinach, radishes, lettuce, cauliflower, broccoli and eggplant all have less than 3 g of carbs per 100 g serving. The only vegetables that have a high amount of carbs are regular potatoes, yams, sweet potatoes and corn.
Cheese
Cheese is low in carbs and high in protein, fat and calcium. Cream cheese, cheddar cheese, American cheese and blue cheese all have less than 2 g of carbs per ounce. You can get all of these in low-fat forms if you are trying to keep your calories down.
Eggs
Eggs have about 6 g of protein and less than 3 g of carbs each. By eating just the white of the eggs, you can keep the fat and cholesterol content down. You can also get egg substitutes at the grocery store that are low in carbs.
Nuts and Seeds
Nuts and seeds contain healthy fats, they are high in protein and fiber, and low in carbs. This includes pecans, walnuts, almonds, pistachios, sesame seeds, pumpkin seeds and flaxseeds.
Oils
Oils have no carbs or protein. What they do have is unsaturated fat, which in similar fashion to cold-water fish, is beneficial to your body. Olive oil in particular contains powerful antioxidants that can lower your LDL cholesterol and leave your HDL unchanged, according to the Mayo Clinic. The acronyms LDL and HDL stand for low-density lipoprotein and high-density lipoprotein. The LDL cholesterol is the bad type.
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