Low-carb diets typically include meats, poultry, eggs and nonstarchy vegetables. Fruits, sweet vegetables, grains, legumes and refined sugars are strictly limited. In theory, a low-carb diet helps your body use its own fat stores for energy, which can help lower insulin levels. It's a popular weight-loss diet, because you may feel fuller longer and eat fewer calories, as fat and protein take longer to digest.
Vegetables
Vegetables provide fiber and essential nutrients and most of your carbohydrate intake should be from low-carb vegetables. Bok choy and broccoli rabe have only 1 net carb, while eggplant, spinach and asparagus have 2 net carbs per serving. Zucchini, bell peppers and cauliflower have 3 net carbs per serving. Other vegetables with less than 5 net carbs per serving include broccoli, avocado, mushrooms, edamame, green beans and tomatoes.
Beef, Pork and Game
Beef, bison, bacon, ham, lamb, veal and venison are all low-carb, high-protein foods that work for a low-carb diet. Animal protein can be high in saturated fats, so try to choose lean cuts of meat. The National Institutes of Health warns in "Low-Carb Diets Heavy on Meat May Raise Health Risks" that "those who follow the animal-based low-carb diet have an increased risk of total mortality and cancer mortality in particular."
Fish and Fowl
All fish are allowed on a low-carb plan, and eating salmon will give you a good dose of heart-healthy omega-3 fatty acids. Shellfish is also OK, with the exception of mussels and oysters, which are higher in carbs and should be limited to no more than 4 oz. a day. Chicken, turkey, duck, goose and other game birds such as quail or pheasant are good choices, low in fat and carbs.
Eggs and Cheese
Eggs are a perfect food on a low-carb plan and can be eaten any way you like. Butter is low in carbohydrates and olive oil is free of carbohydrates, so you may choose to cook with oil instead. Cheese has about 1 net carb per ounce, so limit your cheese intake to no more than 4 oz. a day.
Beverages
It's important to drink plenty of water and stay hydrated. Other good beverage choices include club soda, herbal teas and decaffeinated coffee. Avoid caffeine and aspartame, which can stop your body from burning fats and increase cravings for sugar.
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