There are many different types of low-carbohydrate diets, and studies show that they can lose weight and improve health.
Low carbohydrate diet
Your food choice depends on several factors, your health, the amount of exercise and the weight you want to lose. Meal planning can be regarded as a universal law, and it is not immutable.
Edible: meat, fish, eggs, vegetables, fruits, nuts, avocados, high-fat dairy products, fats, healthy oils, and even some tubers and non-gluten grains.
Don't eat: sugar, high fructose syrup, wheat, seed oil, trans fats, low-fat products and highly processed foods.
Avoid eating food.
You can avoid these six foods, in order of importance:
Sugar: soft drinks, fruit juice, agave, candy, ice cream and many other sugary products.
Refined grains: wheat, rice, barley and rye, as well as bread, grains and pasta.
Trans fats: hydrogenated or partially hydrogenated oils.
Diet and low-fat products: Many dairy products, cereals and biscuits can reduce fat, but they all contain sugar.
Highly processed food: If it looks like it is made in a factory, it is recommended to avoid using it as much as possible.
Rootstock: This is the best way to limit the diet of starchy vegetables.
Low-carbohydrate food list
Your diet should be dominated by unprocessed low-carbohydrate foods.
Meat: beef, mutton, pork, chicken, etc. Herbal food is the best.
Fish: salmon, trout, haddock, etc. Wild fish is the best.
Eggs: Omega-3 or farm eggs are the best.
Vegetables: spinach, broccoli, cauliflower, carrots, etc.
Fruit: apples, oranges, pears, blueberries and strawberries.
Nuts and seeds: almonds, walnuts, sunflower seeds and so on.
High-fat dairy products: cheese, butter, thick cream, yogurt.
Oils and fats: coconut oil, butter, lard, olive oil and fish oil.
Contained food
If you are healthy and exercise regularly, you don't need to lose weight, you can eat more carbohydrates.
Tubers: potatoes, sweet potatoes, etc.
Unrefined grains: brown rice, oats, quinoa, etc.
Beans: lentils, black beans, etc.
You can also try the following foods:
Dark chocolate: Choose an organic brand that contains at least 70% cocoa.
Wine: Choose dry wine without sugar or carbohydrates.
Dark chocolate is rich in antioxidants, which is beneficial to health when eaten in moderation. But if you eat/drink too much, dark chocolate and alcohol will affect you.
Drinks
coffee
tea
water
Sugar-free carbonated drinks, such as soda.
Simple low-carb list
Organic food and vegetarian food are also very popular and considered as healthy food, but the price will be a little expensive.
Meat (beef, mutton, pork, chicken, bacon)
Fish (preferably fat fish such as salmon)
Eggs (try to choose omega-3-rich or farm eggs)
butter
coconut oil
lard
olive oil
cheese
Gravity cream
sour cream
Yogurt (full-fat, sugar-free)
Blueberries (fresh or frozen)
nut
Chinese olive
Fresh vegetables (vegetables, peppers, onions, etc. )
Frozen vegetables (broccoli, carrots, various mixtures)
Seasoning (sea salt, pepper, garlic, mustard, etc. )
It is recommended to eat these foods as little as possible:
Fried potato chips
candy
ice cream
soda
fruit juice
bread
Cereals and baking ingredients (such as refined flour and sugar)
A low-carbohydrate diet can limit carbohydrates, such as sugar and carbohydrates in processed foods, pasta and bread. They are rich in protein, fat and healthy vegetables. Studies show that they can lose weight and improve health.