What to eat when your on a low carb diet foods,quick and easy way to lose weight after having a baby,low fat diet menus 1200 calories diet,download diet plans to lose weight fast xls - Plans Download

25.06.2014
This list of low carb foods is divided into several groups, including meats, vegetables, fruits, oils, dairy products, whole grain foods, beverages, and dressings.
There is a wide selection of foods and ingredients for preparing healthy, nutritious recipes. Fats and oils –cod liver, olive, lard, butter and coconut oil are your best low carb options to be consumed once in a while for a complete balanced diet.
Nuts and seeds – sunflower seeds, walnuts and almonds will give you the strength to sustain the low carb lifestyle and be healthy. Dressing – mustard, mayonnaise, tartar Sauce, Blue Cheese, French and Italian salad dressing, sour cream, vinegar, barbecue sauce, and soy sauce are great examples for low carb dressing. You can have these intact whole grains – such as barley and brown rice – as part of a slightly low carb diet. The starch found in whole, intact grains is broken down more gradually into glucose, making it less likely to cause the sharp spikes in blood sugar levels than that found in refined grains – such as white rice – or grains ground into flour – including whole wheat flour.
Fruits can also be tricky because lots of fruits tend to have lots of carbohydrates in them, primarily the simple sugars glucose and fructose. In fact, some of the more popular low-carb diets differ in their opinion of fruit, depending on whether they rely upon glycemic index or glycemic load – South Beach, Zone – or the total carbohydrate content – Atkins. However, if you stick to the fruits listed above, you’ll get an extra boost of vitamin C, antioxidants and phytonutrients while remaining relatively low carb. There are foods available with no carbohydrate content that regulate your blood sugar levels and help keep them stable.


Adding these zero carb foods to your diet can help manage your weight and control your blood sugar levels. Water, black coffee (without the creamer)  and most diet sodas are good examples. Water, however, is the best no-carb drink option.
Studies show that consuming diet drinks containing artificial sweeteners, such as sucralose, saccharin or aspartame, may increase your risk for weight gain, metabolic syndrome, heart disease and type 2 diabetes.
Glycemic Index and Glycemic Load are measurements that need to be used together to get a complete picture of which foods will keep you full for the longest period of time and help you control your appetite throughout the day.
The Glycemic Index ranks carbohydrates based on how they impact your blood sugar level on a scale from 1 to 100.
Foods with a low glycemic index are digested slowly and have a more steady impact on your blood sugar level (i.e.
Foods with a glycemic load of 10 or less are low GL foods and foods with a glycemic load of 20 or more are high GL foods.
Example: Pumpkins have a glycemic index of 72 which makes them a high GI food, however, they only have 6 grams of carbohydrate per 100 gram serving, giving them a low glycemic load. Low carb diets are becoming very popular and with this popularity comes the conundrum of what foods you can eat and which foods to avoid.
This list is also helpful in that you can use it to modify classic recipes and make your own low carbohydrate versions. Strawberries, blueberries, pears, oranges and apple are fruits that will give you an extra boost of vitamin C without the carbohydrates.


You may ask why bread is on the list, but remember that certain carbs are acceptable on a low carb diet. The type of bread that you can eat on a low carb diet should be 100% whole grain with lots of fiber because this has a reduced carbohydrate content and fewer calories.
This is important as eating carbohydrates causes blood sugar levels to rise, which could lead to weight gain and obesity if excess amounts are consumed. Sugars, sweets and other foods that have artificial or added sugar and flavorings should be avoided, as well as pastas and breads (unless they are 100% whole grain). Foods with a glycemic index of 55 or less are low GI foods and foods with a glycemic index of 70 or higher are high GI foods. While it tells you how quickly a carbohydrate impacts your blood sugar level, it does not take into account how much of the carbohydrate you’re actually consuming per serving and therefore how much of an impact it makes on your blood sugar level. This is an important consideration because if you consume a high GI food that only has a few grams of carbohydrates in it, you don’t have to worry about impact on blood sugar level. Foods with a high glycemic index are digested quickly and cause a more immediate spike in your blood sugar level (i.e. These foods give you a burst of energy, followed by a plateau or crash which leads to hunger and cravings.



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