We have assembled a list of low calorie foods for the purpose of calorie counting during weight loss period. The list is just a very rough guide and the calories depends on different weight and sizes. When I first started concentrating on eating less carbohydrates, I knew virtually nothing about what foods contained carbs. That was until I read somewhere about compiling a low carb food list, which I could stick to my fridge, kitchen cupboard or memo board to act as a remainder of what I could include in my diet. As my knowledge expanded I found I could add more food to the list, as well as remove the foods I found less effective or that I just didn’t like.
If you’re like me and find the average diet a chore, compiling something like a list of low carb foods can make life a little easier. The most important, and effective, tip I can give anyone who is looking to lose weight, whether by way of a low carb diet or otherwise is to make a shopping list each time you go grocery shopping. Top Tip – Online shopping for the first couple of weeks into a new diet is a godsend, as you can stick to your grocery list without having visual and tasty temptations in front of you trying to lead you astray. When compiling your low carb food list, ensure you start with the basic, staple items much like you would when creating a shopping list. I have broken my list down in more detail below, to help give you an idea about what foods you should consider including in each section. Leafy green vegetables, such as broccoli, cabbage and sprouts, are not only an excellent source of vitamins and minerals, they are extremely low in carbohydrates too.
Following my horrendous experience with the cabbage soup fad diet I have always been reluctant to eat cabbage. Whether you are vegetarian or not, beans, such as pinto, kidney and soy beans, make an excellent meat substitute in dishes such as bolognese, lasagne and chilli. You need to ensure you receive the recommended amount of protein in your diet to ensure your overall well-being.
Dairy products are an important resource for individuals following a low carbohydrate diet. You can also add soy milk to your low carb food list if you don’t mind trying something new. Before I became focused on my low carbohydrate lifestyle change, I loved, to the point of obsession, to eat cheese. I would have laughed at anyone who told me nuts would even be in my house, never mind as a staple item on my low carb food list, a couple of years ago. Watching what you eat is hard enough but when you have a young family and a husband to look after, as well as your own employment and home to worry about it can become almost impossible. On each card, write a meal – you can do breakfast, lunch and dinner if you want but I found, because we are a busy family in different places for much of the day, I only needed to do one meal per card – which was dinner.
Stick each card, in day order, on a cupboard door or the fridge and invest in a wipe-clean memo board.
At the end of each week, switch the cards about a bit so you are not eating the same things on the same days for too long.
I still use menu plans for really busy weeks, although I now have several cards for each day of the week and I keep them in a day-ordered box – I then stick up my required cards at the start of each week.
As well as my list of low carb foods, my menu plans played an integral part of my weight loss. This is due to a number of reasons but it is most commonly caused by people not understanding what food they should and shouldn’t be eating or finding the time to plan their diet.
A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally.
High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels. Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures. Fiber — or what Grandma called roughage — is found in fruits, vegetables, legumes and whole grains. High fiber foods take longer to eat, allowing your brain to catch up with your stomach and know when you’re full. When you eat high fiber foods, you tend to stay full longer, so you don’t eat as much.
Another benefit of high fiber foods is that they tend to be more natural and less processed than many other foods.


Next time you’re at the grocery store, pick a couple items from your list and check labels to find the brand with the highest fiber. This entry was posted in Fiber and tagged eat fiber for permanent weight loss, Fiber, fiber from food, high fiber foods, how much fiber do you need, sources of fiber on January 22, 2013 by Becky. I believe people want to be healthy and lose weight but it’s too darn hard because we’re lazy.
So if you’re lazy too, I’ve created some things to make losing weight and living healthier easier for you.
No matter how low your calorie diet is, you need to have a good balance of carbohydrate, protein, fat and vegetables. Besides the low calories, fruits are rich in different types of vitamins, fibre and antioxidants.
According to the American Academy of Family Physicians, a low carbohydrate diet is often the most effective for weight loss because low carb foods tend to be low in calories too. Not only will this ensure you only get the items you absolutely need, it will stop you purchasing naughty items you didn’t really want – In short, it is an easy way to avoid temptation.
They are items that you will usually need to use every day, either as a meal or part of one. Green beans, celery, cauliflower, peppers and turnips are also good for those following a low carb diet. However, a cup of cabbage contains around two-grams of carbs and a mere 20 calories, making it ideal for filling up on. Chicken, salmon, turkey and trout are all low in carbohydrates, with ground turkey being the most healthy option both in carbs and calories. Milk does contain a very small amount of sugar, but this is more than made up for by the protein and calcium benefits it offers.
Made from soaked, ground and boiled soy beans mixed with water, soy milk offers a variety of important nutrients.
Strong, smelly or crumbly, I didn’t care and I would eat it in great big chunks as a snack between meals. Although I have never really been a big fan of the egg, I also have a boiled egg for breakfast these days. Don’t get me wrong, I like nuts – I just rarely ate them, except maybe at Christmas or if Jerry and I went to a bar for a drink.
In the early days of my diet changes I found, despite my best intentions, I had little time to execute the changes I needed to make. You may also find it helpful to make a note of your recommended calorie and carb intake at the of each card.
On the menu, list all the ingredients needed to cook your meal as this will make checking what groceries you need easier.
This can act as a daily to-do list and a place where you can write down any groceries you need for the following day’s meal(s). I found as my knowledge grew and my low carb food list expanded I could add more meals to my menu plans – I also found adding one new recipe a week kept things different and helped keep my focus.
One of my cloest friends Lynda is currently in the begginning stages of a low carb diet and she is also using my menu plan idea. While what you eat and the exercise you take is obviously important, planning and organization is just as important. Which is possibly why I found compiling a low carb food list and menu plans such a valuable resource. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone!
The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity.
Most diet experts will recommend replacing part of the fat daily intake with more vegetables and fruits, making it the largest portion in your diet meal. If you do not know what to eat during snack or when you are hungry, just pick up an apple with an estimated of 68 calories. So remember to include fruits and vegatables as your low calorie foods in your overall diet and live a healthy and balance diet. You can copy my list verbatim but you may find you want to customize your own list so it is more suitable to your needs.
Sweet-tasting vegetables, such as beetroot, carrots and potatoes are all best avoided as their carbohydrate content is higher than alternatives.
I now make a lovely “Stuffed Cabbage” recipe, which involves mixing ground turkey, peppers and celery together, cooking off and stuffing into cabbage parcels. Red meats are slightly higher in carbs and you should always stick to ground meat, or very lean cuts.


As well as offering a similar texture to meat, beans are low in carbs and contain 15-grams of protein per cup. I immediately swapped our milk from full fat to skimmed when I started my diet changes and my husband hated it because the taste difference is very obvious. Because cheese is high in carbs, especially processed cheese, I knew my low carb food list would not include it and it was one of the foods I feared giving up the most.
Not only are they the most natural source of protein you can find, they only contain trace amounts of carbohydrates. However, a small handful of home-roasted nuts, especially pecans, can transform your average, dreary salad into something quite magical.
Running around in the morning, getting the kids ready for school and daycare and then going to my own job or doing chores left little time for me to plan and prepare a proper evening meal. The Harvard School of Public Health recommends a carbohydrate intake of around 45-grams to 65-grams per meal for an adult looking to lose weight.
You should also consult with your low carb food list to ensure your meals are healthy and low carb. Wipe it clean after each evening meal and add the ingredients needed for your next one straight away.
According to a study referred to by Harvard Medical School, individuals are more likely to give up on a low carb diet than any other. The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control.
They also give you more bang for your calorie buck … they have fewer calories for the same amount of less fiber-y foods.
Banana which has slightly higher calories of approximately 98 kcal, keeps your stomach full and is rich in dietary fibre. Carrots, celery, tomatoes, lettuce, cucumber are easy to find and cheap vegetables that you can get anywhere and all are low calorie foods. Ten cabbage parcels cook in about 25 minutes on a 350-degree oven, making this a quick, low carb meal. Chicken and turkey are also healthier when ground, although a ? cup of chicken taken from the bone (with no skin), only contains around 176 calories and six-grams of carbohydrates.
However, paediatricians do recommend children drink full fat milk as opposed to alternatives, as this provides the most calcium for their growing and developing bones.
However, soy milk has been proven to have numerous health benefits including, reducing cholesterol levels, alleviating the symptoms of the menopause and strengthening blood vessels. I now eat unsweetened cottage cheese with a little black pepper and while I can’t say it completely curbs my cheese fetish, it is a tasty alternative.
The Mayo Clinic even goes as far as saying that no low carbohydrate diet would be complete without eggs.
Medical professionals also believe nuts can help reduce a person’s cholesterol level, as well as offer some protection from heart disease.
Compiling a low carb food list was really helpful for when I needed to do a shop but it was when I started making a menu plan for each day that things really fell into place. She believes that the cards have not only help her get organized but those, and her low carb food list, have helped retrain her brain as regards to foods that are healthier for her. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
Aim for between 30-40 grams of fiber every day, but if you haven’t been eating much fiber lately, you might want to take it a bit slowly.
The added bonuses are, the dish is really tasty, cheap to make and my whole family love it. Low fat yoghurts are also a permanent fixture on my list and are ideal for a snack if you have a craving for something sweet. Individuals who do not participate in regular exercise should aim for the lower end of the calorie intake scale. For ideas on what to eat for desserts, you can check out Low Calorie Desserts From the list below, you will notice most fruits have less than 100 calories. While nuts contain only a small amount of carbohydrates, they are devilishly high in calories.



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Comments

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