carb diet food list

Carb Diet Food List: A Simple Guide to a Better Life

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What is a carb diet food list? Essentially, it is a list of foods that are allowed for consumption for anyone wishing to restrict their carbohydrates intake. And if you wonder why anyone would want to restrict such intake, it’s because meal plans dominant in carb is one of the primary reasons why you continue on gaining weight.

Then you might even argue, “I’m still all skinny and slender even though I take a huge amount of carb every day”, let’s get one thing straight: carbohydrates can still cause you a lot of other issues—case in point: diabetes. And if even after being told so you still argue, “I eat rice and pasta, not sugar. There is no way I get diabetes”, honey, you need to know that the rice and pasta and bread you eat daily are basically sugar on steroid. Plus, processed rice might involve chemical that may be dangerous to your body. Your pasta could have preservatives on it. The bread you had this morning on your way to work? There’s no surefire way to know if it didn’t use both preservatives and chemical compounds in its production.

The main idea here is not about getting rid of carbohydrates to the point where you literally have no sugar at all. Some other foods contain sugar naturally; the veggies or fruits you take might have some sort of sugar. The point of a carb diet food list is to limit the intake by resorting to what’s already there in the beginning and increase your daily protein, fat, and fiber intake in the hope of shedding some pounds, the healthy way. Yes, you do read that right; consuming fat as a way of losing some weight might sound counterintuitive. But by reducing your sugar intake, your body would be forced to tear down your fat instead to energize itself. There are some factors to take into consideration when it comes to designing a meal plan that’s low in carb:

  1. Your health condition,
  2. The frequency at which you exercise, and
  3. The amount of weight that you want to shed.

Taking in all of the above factors, the food list is therefore not something written in stone. You may want to adjust some things or replace one with another.

The Rule of Thumb

Here are food items that are grouped as things you should avoid being included on your carb diet food list at all costs:

  1. Sugar, including: ice cream, candy, agave, fruit juices, and soft drinks.
  2. Gluten grains, including: rye, barley, spelt, wheat, and products derived from any of them such as breads and pastas.
  3. Trans fats, including: partially and wholly hydrogenated oils.
  4. Oils from seeds that are high in Omega-6 and vegetable oils, including: canola-, safflower-, corn-, grapeseed-, sunflower-, soybean-, and cottonseed-oils.
  5. Artificial sweeteners, including: acesulfame potassium, cyclamates, sucralose, saccharin, and aspartame.
  6. Diet and low-fat products, including: most of dairy products, cereals, crackers, and many more.
  7. Highly processed foods, including everything that comes out of a factory.

A product may be labeled healthy but to be in the safe side of things, you’d be wise to read the ingredients list thoroughly.

Things to include on your carb diet food list are:

  1. Meat, including: chicken, pork, beef, and lamb. Choose ones that are grass-fed.
  2. Fish, including: haddock, trout, or salmon. Pretty much okay to consume but make sure you get the wild-caught ones.
  3. Eggs should be Omega-3-enriched or resort to pastured eggs.
  4. Vegetables, including pretty much every kind of them: carrots, broccoli, cauliflower, spinach, etc.
  5. Fruits, including: strawberries, blueberries, pears, oranges, and apples.
  6. Nuts and seeds, including: sunflower seeds, walnuts, almonds, etc.
  7. Fats and oils including: cod fish liver oil, olive oil, lard, butter, and coconut oil.
  8. High-fat dairy, including: cheese, yogurt, heavy cream, and butter.

Make sure that these items are real and unprocessed to go with your low-carb diet.

The following list, meanwhile, contains things that are categorized “maybe”, meaning you can eat them only if you are the type to have an active life:

  1. Tubers, including: sweet potatoes and potatoes.
  2. Non-gluten grains, including: quinoa, oats, or rice.
  3. Legumes, including: pinto beans, black beans, lentils, etc.
  4. Dark chocolate (organic with 70% cocoa/higher) and wine (dry wines without the added sugar) can be consumed only in moderation.

What you can drink to go with your diet plan ranges from coffee and tea (unsweetened) to plain water to carbonated beverages that are sugar-free such as sparkling water.

One-week Low-carb Menu

Each day, the following plan only gives you no more than 50 grams of carb in total. Active individuals are allowed to go beyond that.

 

Monday

Breakfast (B): veggie omelet fried in either coconut oil or butter.

Lunch (L): a handful of almonds as a side to blueberries + grass-fed yogurt.

Dinner (D): bun-less cheeseburger sided with salsa sauce and vegetables.

 

Tuesday

B: bacon + eggs.

L: leftover of yesterday’s dinner (burger and veggies).

D: salmon with butter + veggies.

 

Wednesday

B: eggs and veggies, all fried in either coconut oil or butter.

L: shrimp salad with olive oil.

D: grilled chicken + veggies.

 

Thursday

B: veggie omelet fried in either coconut oil or butter.

L: smoothie (made of protein powder, almonds, berries, and coconut milk).

D: steak + veggies.

 

Friday

B: bacon + eggs.

L: chicken salad + olive oil

D: pork chops + veggies.

 

Saturday

B: veggie omelet fried in either coconut oil or butter.

L:  a handful of walnuts and grass-fed yogurt + berries and coconut flakes.

D: meatballs + veggies.

 

Sunday

B: bacon + eggs.

L: smoothie (made of chocolate protein powder, berries, heavy cream, and coconut milk).

 

Snacks

  • Cheese and a little bit of meat
  • Leftover of yesterday’s dinner
  • A handful of nuts
  • Baby carrots
  • One or two hard-boiled eggs
  • Some fruit

What to Buy

Below is a list of regular carb diet food list to bring when you go grocery-shopping:

  • Meat
  • Fish
  • Eggs
  • Butter
  • Coconut oil
  • Lard
  • Olive oil
  • Cheese
  • Heavy cream
  • Sour cream
  • Yogurt
  • Blueberries
  • Nuts
  • Olives
  • Fresh and frozen veggies
  • Salsa sauce
  • And a variety of condiments (mustard, pepper, salt, garlic, etc.)

Carb Diet Food List Final thought

Clear up your pantry from distracting sources of temptation. Empty your cabinets and fridge from the likes of baking ingredients such as wheat flour and sugar, cereals, breads, juices, sodas, ice cream, candy, and chips.