If you want to lose a bigger amount of weight, you need to pay more attention to your carb intake. If you don’t know how to count carbs, we have a great low carb food list below which will help you determine which foods you need to eat and which foods to avoid in order to to lose weight.
Vegetable oils such as olive oil are commonly used nowadays and considered healthy, but the problem is that not all people can tolerate a larger amount of them. Vegetable oils are full of polyunsaturated Omega-6 fatty acids which can raise inflammation in the body. The same fatty acids are present in most nuts as well, so you really need to be careful with their intake if you want to lose weight.
On the other hand, in order to reduce the inflammation in your body and start losing weight, you should increase your intake of Omega-3 fatty acids. These acids can be found in wild-caught salmon, tuna, avocados, eggs and grass-fed butter. All these foods are low on carbs and also contain monounsaturated and saturated fats most people can tolerate well. Add the combination of Omega-3s and monounsaturated and saturated fat in your diet and you will be able to lose weight faster than ever before.
Here’s a list of low-carb foods you can eat to lose weight:
Low Carb Food List To Lose Weight
- Avocado (and avocado oil)
- Duck fat
- Chicken fat
- Beef tallow
- Almond oil
- Olives (and olive oil in moderation)
- Grass-fed butter
- Coconut oil
- Palm oil
- Mayonnaise (in moderation)
- Nuts and seeds (in moderation)
- Peanut butter
- Macadamia nuts (and macadamia oil)
Best Dietary Protein Sources
Besides omega-3 and 6 fatty acids, your body needs protein in order to lose fat. Protein makes your muscles grow and helps the body bust fat, but you must pick the best source so it can work.
The best dietary sources of protein are grass-fed lamb, veal, goat and beef meat. Make sure these meats are grass-fed and organic. If you’re buying pork, check the label for additives or sugar – if it’s free of them, you can safely eat it. If you decide to get your protein from poultry, focus on turkey, Cornish hen, chicken, duck and goose meat. The best seafood sources of protein are anchovies, salmon, tuna, herring, mackerel, halibut, sardines, mahi-mahi trout and scrod. This goes for the wild-caught variety only, not packaged or frozen sea food and fish.
Eggs are a great source of protein as well. There are a variety of ways you can enjoy eggs, so make sure they’re on your daily menu. If you can find sugar-free, organic sausages and bacon, get them – they’re a great natural source of protein. Shellfish (oysters, mussels and clams) and crab meat are a great source of protein as well.
If you’re a vegan or vegetarian, you can get your protein from tempeh, tofu, edamame, soy products and peanut butter as well. However, you should know that these foods are rich in carbs, so consume them in moderation.
Organic vegetables are full of plant protein which will help you lose weight and make your muscles grow. You can safely eat tomatoes, lettuce, cabbage, carrots, olives, onions, scallions, water chestnut, turnips, cabbage, Brussels sprouts, Bok Choy, broccoli, bell peppers, bean sprouts, bamboo shoots, asparagus and most leafy green veggies. However, don’t consume potatoes too often as they’re full of starch and carbs.
When it comes to dairy products, you can eat them for protein if they’re organic. You can safely consume hard and soft cheese, heavy whipping cream, mascarpone, cream cheese and full-fat cottage cheese, but make sure to check the label for additives.
Nuts and Seeds
Nuts and seeds should be consumed soaked or roasted in moderation, as they’re full of carbs and fat and can easily make you gain weight. Consume pecans, almonds, walnuts and macadamia nuts in moderation and avoid eating pistachios, chestnuts and cashews often as they’re high in carbs.
It’s also a good idea to substitute white flour with almond flour and avoid peanuts, sunflower, sesame and pumpkin seeds if you want to lose weight.
Herbal teas, water, decaf coffee, coconut milk, soy milk, almond milk, lemon juice and flavored seltzer water are all beverages full of protein.
Avoiding sugar and artificial sweeteners is the first thing you should do when trying to lose weight. However, if you must sweeten up your drinks and foods, you can add stevia, honey, chicory root, liquid Splenda, xylitol and erythritol.
Spices contain a lot of carbs, so make sure to use them in moderation. Most commercial spices contain sugar, so either make your own spices at home or buy them from a trusted source.