You need to have a list of the foods you will be eating when you consider starting a low-carbohydrate diet for weight loss. Select the healthiest options from among your low-carbohydrate food choices, but remember that a low-carbohydrate diet is not likely to meet your nutritional requirements in the long-term. A dietitian can help you develop a balanced plan for weight loss.
Beef, Pork, Poultry and Eggs
Pure meats, poultry and eggs are carbohydrate-free, and they can help you lose weight because they are high in protein. Protein is a hunger-suppressing nutrient because it slows down digestion, according to the Harvard School of Public Health. To lower your intake of saturated fat and cholesterol, which raise levels of LDL cholesterol in your blood and may increase your risk for heart disease, choose lean cuts of meat without visible fat, white-meat poultry without the skin and egg whites instead of whole eggs with the yolk.
Lean Fish, Fatty Fish and Shellfish
Fish and many kinds of shellfish are carbohydrate-free, and some kinds of shellfish, such as oysters, which have 5 g of carbohydrates per 100 g serving, are low in carbohydrates. Many kinds of seafood are high in protein, iron and zinc and low in saturated fat. Fatty fish, such as salmon, tuna and herring and shellfish, such as shrimp and scallops, provide long-chain omega-three fatty acids, which may lower your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Salad and High-Fiber Vegetables
Non-starchy vegetables are among the best low-carbohydrate foods because they are high in essential nutrients, such as vitamin C, vitamin A, folic acid and potassium. Low-carbohydrate choices include vegetables such as lettuce, spinach, cucumbers, celery, red peppers, tomatoes, broccoli, eggplant, zucchini and yellow squash. Vegetables are high in dietary fiber, which is a carbohydrate that does not raise your blood sugar levels as much as other carbohydrates do. Starchy vegetables, such as sweet potatoes and winter squash, are nutrient-dense but high in carbohydrates.
Dairy Products
Dairy products, such as milk, yogurt, cheese and cottage cheese, contain a low amount of carbohydrates from lactose, the natural sugar in milk. However, they are high in protein as well as in calcium, an essential mineral for strong bones. Limit your intake of saturated fat by choosing low-fat or fat-free dairy products and avoid yogurts, which are high in carbohydrates from added sugars. Healthier choices are plain and no sugar-added flavored yogurt made with non-nutritive sweeteners.
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