Low-carb diets, such as Atkins or South Beach, restrict or limit foods that are high in carbohydrates. High-carb foods, such as bread and many traditional desserts, are believed to cause increased cravings, leading to an increase in overall calorie consumption. By contrast, foods that are low in carbohydrates, and in particular, higher in protein help to stabilize blood sugar levels, increase satiety levels and reduce calorie consumption.
Eggs
Eggs are a low-carbohydrate food that is high in protein and contains healthy fats. They are also a rich source of potassium and iron. One egg typically has 0 or 1g of carbs, 6g of protein and 5g of fat. Enjoy eggs as part of breakfast in a scramble or omelet filled with low-carb vegetables for a healthy, low-carb meal. Egg whites also provide a lower-fat alternative to people looking to keeping fat content low or who are eating a large number of eggs in a given day or week by removing the yolk.
Lean Meats
Meat is low in carbs and high in protein, with leaner cuts having a decreased fat content. Include chicken, turkey, lean beef and pork, and fish into your low-carb diet plan to satisfy your hunger and help prevent weight gain. A typical serving of meat is about 3 oz., or the size of a deck of cards. A 1-cup serving of chopped chicken breast has 0g carbs and approximately 38g of protein, while a 4-oz. serving of lean ground beef also has no carbs and 24g of protein.
Fruits and Vegetables
Many fruits and vegetables are low in carbs and an important part of a healthy, balanced diet. Produce is a rich source of vitamins and minerals, and its higher water content has a filling factor that allows you to eat more for fewer calories. Several fruits and vegetables, such as apples, pears, and sweet potatoes are a source of fiber, which aids in satiety and digestion as well. These complex carbohydrates have a low to moderate effect on blood glucose levels versus white, starchy refined carbs, such as white bread or rice. A medium-sized sweet potato has around 39g of low-glycemic carbs and 3.9g of dietary fiber. A cup of water-rich green peppers has only 10g of carbs. Incorporate a variety of produce into your diet, including low-calorie asparagus, cucumbers, celery, zucchini, mushrooms, peppers and an array of berries.
References
- "Low-Carb Dieting For Dummies"; Katherine B. Chauncey; 2003
- "Eat, Drink, and Be Healthy: The Harvard Medical School Guide To Healthy Eating"; Walter C. Willett M.D. and P.J. Skerrett; 2005
- Egg Nutrition Center: Nutrient Content of One Large Egg
- Calorie Counter: Low-Carb Food List
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