Low Carb Diet: Food List & How it Works!
The low carb diet became known to most people thanks to Atkins, but it’s actually a proven weight loss method that has found it’s way into many other popular diet and weight loss plans.
Eating low carb foods will not only help you to lose weight fast, but has also been shown to reduce hunger, improve cognitive function, help control blood sugar and insulin, and put you at lower risk for factors of heart disease.
How do low carb diets work?
Diets that are low carb work because they significantly reduce your intake of glucose, which is a big part of carb-heavy foods like white breads and pastas, as well as anything containing sweeteners like popular soft drinks.
When our body no longer has the glucose it gets from carbohydrates to use for energy, it turns to your body’s stores of fat instead. Since our body is only able to store about 24 hours worth of glucose, this switchover to burning fat happens very quickly.
That leads to the quick fat loss for which the low carb diet has become known. But now that you know the basics of how the diet works, let’s get into the types of low carb foods you should be eating.
What are net carbs?
Net carbs is simply a food’s total number of carbohydrates minus its grams of fiber. Your body cannot digest fiber, so it will not raise your insulin levels (which has been linked to increased hunger). We’ve listed net grams rather than total carbs for some foods below for this reason.
Low carb fruits
- Apricots – 4g per whole fruit
- Avocado – 8g per 1/2 fruit
- Red Grapefruit – 9g per 1/2 fruit
- Strawberries – 11g per cup
Low carb meats and fish
- Bison – 0g per 3oz
- Catfish – 0g per 3oz
- Canned Pink Salmon – 0g per 1/2 can
- Chicken Drumsticks – 0g per 3oz
- Ground Beef – 0g per 3oz
- Ground Turkey – 0g per 3oz
- Halibut – 0g per 3oz
- Jerky – 3g per 1oz
- Pork Tenderloin – 0g per 3oz
- Roast Beef – 0g per 2 oz
- Top Sirloin Steak – 0g per 3oz
- Tuna – 0g per 3oz
- Turkey Breast – 3g per 3oz
Low carb dairy
- Butter – 0g per 1tbsp
- Cottage Cheese – 6g per cup
- Eggs – 1g per 2 large eggs
- Goat Milk – 11g per cup
- Greek Yogurt (Plain) – 9g per cup
- Gruyere Cheese – 0g per 1oz
- String Cheese – 0g per 3oz
Low carb plant proteins
- Canned Pinto Beans – 18g per 1/2 cup
- Pumpkin Seeds – 5g per 1oz
- Tempeh – 9g per 3oz
- Tofu – 3g per 3oz
Low carb nuts
- Amonds – 3 net carbs per 1oz
- Brazil Nuts – 1.3 net carbs per 1oz
- Cashews – 8.4 net carbs per 1oz
- Chia Seeds – 1.7 net carbs per 1oz
- Hazelnuts – 2.3 net carbs per 1oz
- Peanuts (actually a legume) – 3.8 net carbs per 1oz
- Pecans – 1.1 net carbs per 1oz
- Pistachios – 5.8 net carbs per 1oz
- Sunflower Seeds – 3.7 net carbs per 1oz
- Walnuts – 2 net carbs per 1oz
Low carb grains and flour
- Almond Flour – 6g per 1/4 cup
- Amaranth – 23g per 1/2 cup
- Coconut Flour – 4g per 1tbsp
- Shirataki Noodles – 0g per 3oz
Low carb drinks
- Unsweetened Almond Milk – 2g per cup
- Unsweetened Iced Tea – 0g per cup
- Maple Water – 3g per cup
- Tomato Juice – 10g per cup
Going on a low carb diet can be a great way to kickstart weight loss without feeling like you’re starving constantly, particularly if you weigh over 200 pounds. Make these foods a regular part of your diet and you should have a much easier time ridding your body of fat.
Be sure to pin this so you’ll be able to check back when you need to view a quick list of low carb foods!