Low-carb dieting is a weight-loss method that advocates reducing carbs to achieve weight loss. White bread, white pasta, white rice, white flour and sugar are all forbidden on a low-carb eating plan. Replacing these foods with low-carb choices is recommended to fully reap the benefits of eating low-carb. Many low-carb food choices exist; knowing your choices ensures you are not only able to enjoy satisfying foods, but also able stick with low-carb over the long term.
Poultry
Poultry is low-carb food choice and comes from a variety of sources, including duck, goose, pheasant, quail, Cornish hen, turkey and chicken. Among these choices, chicken is one of the most commonly-eaten sources of poultry and can be enjoyed in a variety of ways, such as broiled, fried, barbecued, boiled or baked.
Meat
Another low-carb food choice is meat. Low-carb meat sources include beef, ham, lamb, bacon, pork, veal and venison. Various cuts of meats can be consumed on a low-carb eating plan. The most commonly-eaten low-carb meat sources include bacon and beef and pork steak.
Seafood
A variety of seafood can be consumed on a low-carb eating plan. Choices include salmon, tuna, trout, sole, sardines, flounder and herring. Shellfish choices include mussels, oysters, squid, clams, crab meat and shrimp.
Eggs
Eggs are a popular low-carb choice. Low-carb dieters may enjoy eggs prepared in a variety of styles, including scrambled, poached, hard or soft-boiled, fried, deviled or in an omelet. Eggs are considered one of nature's most nutritious foods. Full of protein, both the egg white and the egg yolk can be eaten in a low-carb eating plan.
Vegetables
When on a low-carb eating plan, most of your carbs come from vegetables. A wide range of vegetables can be eaten, including various types of lettuce, spinach, Jicama, mushrooms, cucumber, radishes, peppers, artichoke, avocados, broccoli, Brussels sprouts, eggplant and cabbage.
Cheeses
Although cheese contains approximately 1 g of carbs per ounce, low-carb dieters are encouraged to each 3 to 4 oz. of cheese a day. Acceptable cheeses include cheddar, feta, gouda, mozzarella, Swiss, parmesan, blue cheeses, cream cheese and sheep, goat and cow cheese.
Fats and Oils
Fats and oils contain no carbs and are encouraged as part of a low-carb lifestyle. Mayonnaise with no added sugar, butter, olive oil, canola oil, soybean oil, sesame oil, sunflower oil, safflower oil and walnut oil are all considered healthy choices. "Expeller-pressed" oils or "cold-pressed" oils are considered the best ones.
Nuts & Seeds
Nuts and seeds are allowed on a low-carb eating plan. Almonds, cashews, macadamias, pistachios, walnuts, pecans and Brazil nuts make choices for snacking and for salad toppings as well. The only caveat with nuts and seeds is that although they are lower in carbs, you must watch your portion sizes when snacking on them. Over-consumption of nuts and seeds can cause your carbs to add up, so be careful.
Fruit
A misconception exists that fruit is not allowed on a low-carb diet. Fruit such as blueberries, honeydew, cantaloupe, raspberries and strawberries are recommended choices. Other fruits such as apples, grapefruit, grapes and bananas can be eaten as well. Fruit really high in natural sugar such as mangoes, peaches and kiwis should be consumed in small amounts only.
Whole Grains
One of the mantras of low-carb eating is embracing whole foods. Although further down on the list of foods eaten on a low-carb eating plan, grains are acceptable as long as they are unprocessed whole grains. If you are eating low-carb for weight loss purposes, it is advised that you hold off on adding grains back into your diet until you are close to reaching your goal weight. Adding them back in with smaller increments is recommended. Whole grain choices such as whole wheat pasta, brown rice and oatmeal are acceptable.
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