Things To Eat On A Low-carb Diet

If you are following a low-carb diet, and try to keep your carbohydrate intake below 100 g a day, you have probably eliminated many staple foods that used to be part of your diet. Grains and sugar-containing foods, such as bread, rice, potatoes, breakfast cereals, crackers, pasta, soft drinks, baked goods and desserts, are usually too high in carbs to fit in a low-carb eating plan. However, you still have plenty of low-carb foods left to choose from that will provide you with the energy and nutrients your body need while keeping your taste buds happy.

Nonstarchy Vegetables

Nonstarchy vegetables usually contain less than 10 g of carbohydrates per serving and most of the carbohydrates they provide actually are dietary fiber. Include nonstarchy vegetables, like kale, onions, tomatoes, brussels sprouts, cauliflower, asparagus, broccoli, spinach and mushrooms, at most of your meals to get enough fiber and antioxidants to stay healthy while keeping your carbs low.

Cheese

Cheese does not contain carbohydrate, with the exception of cottage cheese and ricotta cheese, which provides less than 5 g per 1/2 cup-serving. Cheese makes a snack on its own or a tasty addition to any low-carb meal. Add it to scrambled eggs, a salad or over low-carb chili con carne.

Nuts and Nut Butter

Nuts contain small amounts of carbohydrates, most of which are fiber, but are mostly made of protein and fat. Cashews are a little higher in starch, so stick to almonds, walnuts, macadamia nuts or hazelnuts. Peanuts, although they're really legumes, also constitute a good low-carb option. Avoid sugar-coated nuts and select natural nut butter to avoid adding unnecessary sugar to your diet.

Protein-Rich Foods

Protein-rich foods, such as meat, fish, poultry, eggs and tofu, are practically free of carbohydrates. Protein should be an important component of your low-carb diet and you should get an adequate serving at each of your meals. Protein is the nutrient that contributes the most to making you feel full and will help you be successful with your low-carb eating plan.

Fats and Oils

A healthy low-carb diet should provide sufficient amounts of protein, but fats should also occupy a significant place in your low-carb eating plan. Include fats at each meal, as they do not provide any carbohydrates and can help you feel fuller longer between meals. You can use olive oil to cook your scrambled eggs at breakfast, add slices of avocado to your salad at lunch and use coconut milk in your curry for dinner.

Dark Chocolate

If you feel the need for a low-carb treat, dark chocolate is one of your best options. Choose dark chocolate that contains at least 70 percent cocoa, and preferably 85 percent cocoa, to keep your carbohydrate and sugar intake to a minimum.

Berries

Although fruits are healthy and rich in nutrients, they provide significant amounts of carbohydrates. Your best option, if you wish to include fruits as part of your low-carb diet, is to choose berries. Because of their high fiber content, they contain relatively few net carbohydrates per serving compared to other fruits. You can treat yourself to raspberries, blueberries or strawberries.