Low Carb Food Groups

Low-carb diets help you lose weight without feeling hungry. You can lower your carbohydrate intake by eliminating carbohydrate-rich food groups, including grains, legumes, milk, fruits and all sugary foods. Most low-carb diets recommend a daily carbohydrate intake of between 20 and 150 g a day.

Non-Starchy Vegetables

Low-starch vegetables have lower carb content than starchy vegetables and should be consumed in large quantities. Most plans recommends getting at least 15 g of net carbs from non-starchy veggies such as mushrooms, lettuce, alfalfa sprouts, artichokes, spinach, onions, zucchini, tomatoes and broccoli, to help you get the required fiber and nutrients. Measure the carb content, as it varies from one vegetable to another, and track it to ensure you stay within your daily carbohydrate target.

Meat, Poultry, Eggs and Fish

Most of your protein on a low-carb eating plan comes from meat, poultry, eggs and seafood. A generous serving of 4 to 6 oz.of meat or fish, or about two to three eggs, is recommended at each meal. Most low-carb diets advocate a moderate protein intake, because protein helps you feel full and regulates blood sugar levels between meals. However, do not go overboard with the protein, as these foods are high in calories. Excessive protein intake may eventually inhibit your weight loss.

Cheese

In the dairy food group, only cheese has a low carb content. Small amounts of plain full-fat or Greek yogurt might also be eaten, depending on your target carb intake. Ricotta cheese, cottage cheese and sweetened or flavored cream cheese have a higher carbohydrate content compared to regular cheeses. Read the label to see how many grams of carbs are in the cheese.

Fats

Foods that are high in fat provide the bulk of the calories on a low-carb eating program. They are essential to keep you full and satisfied between meals and eliminate cravings. You will get some fat from meat, eggs and cheese, but should also have at least 1 selection of fat at each meal, including olive oil or other vegetable oil, coconut oil, olives, avocado, low-carb salad dressing, butter, mayonnaise, cream, nuts, seeds or nut butters.

Low-Carb Fruits

Most fruits are restricted on low-carb diets, but depending on the amount of carbs you are aiming for, you may be able to include some fruits in your diet from time to time. The best choices are berries because of their high-fiber and lower carbohydrate content. Small amounts of cantaloupe or honeydew melon can also be included.