Low Carb Food List For 2017

Comments Off on Low Carb Food List For 2017 | November 7, 2017

Changing your eating habits can be a real challenge, particularly if you’re cutting back on carbs. Besides offering a no carbs diet plan for 2 weeks, this low carb food list provides you with ideas for low and no carb snacks, including no carb vegetables for guilt-free snacking. Most people find that the low carb lifestyle is both easy and delicious once initial cravings cease: It’s a great way to lose weight quickly, detox from sugar, and more.

List of Bad Carbs

One of the easiest ways to get started with a low carbohydrate diet is to eliminate high-carbohydrate foods from your diet. Not only do they cause your blood sugar to spike and then crash, they prevent you from getting over your carb cravings.

You can use this list of bad carbs to clear your cupboards and purge your pantry, preventing the potential for temptation that could derail your plans. Use it while shopping too: While a good low carb food list printable can be helpful, you’re likely to have questions while navigating the supermarket. Ditch the baddies on this list of carbs to avoid to lose weight, and you’re likely to find that your transformation happens easier and faster.

  • White breads, tortillas, buns, bagels, pizza crusts, pancakes, waffles, muffins, and pastas
  • Sugary drinks including soda, fruit juice (even with no sugar added), processed smoothies, and cocktail mixers
  • Specialty coffee drinks with sugar added, i.e. flavored lattes, mochas, frappes, and more
  • Most beer, wine, cocktails, and liquors: Keep alcohol off the menu to lose weight faster
  • “Healthy” looking whole grain products with added sugars
  • Anything containing an added sugar such as high-fructose corn syrup, molasses, fructose, sucrose, cane sugar, etc.
  • Starchy vegetables such as corn, beets, and green peas
  • Refined potato products without skin, i.e. potato chips, French fries, instant mashed potatoes, etc.
  • Processed snack foods such as tortilla chips, cheesy puffs, etc.
  • Sugary desserts like cookies, cakes, pies, donuts, ice cream, candies, pastries, and cupcakes: Look for low-carb, sugar-free alternatives if you’re craving a treat

Last but not least, be on the lookout for anything containing sneaky carbs hiding behind confusing labels: There are over 60 names for added sugar, so be sure to familiarize yourself with them!

Low Carb Food List

Use list of low carb foods for weight loss, or simply as a tool for making better choices and improving your health. Keep in mind that there are tens of thousands of low carb foods available depending on your location. In general, green vegetables, colorful fruits, meats, and cheeses make good choices. Skip things with breading or marinade: Choose foods in the plainest state possible and add your own seasonings to avoid hidden carbs.

  • Poultry, i.e. chicken, turkey, duck, or goose
  • Beef, i.e. steaks, roasts, or ribs
  • Pork, i.e. chops, ribs, or roasts
  • Ground meats, i.e. beef, turkey, pork, or chicken
  • Processed meats, i.e. sausage, bacon, pepperoni, salami, ham, cold cuts (these often contain added sugars; be sure to read labels while making choices.)
  • Fish, shellfish, shrimp, and crab (avoid imitation crab)
  • Eggs
  • Full-fat dairy products including cheese, Greek yogurt, butter, sour cream, whipping cream, and cream cheese
  • Lower-carb, high-fiber fruit such as apples, pears, and berries
  • Lemons and limes
  • Avocados
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage (all varieties)
  • Cauliflower
  • Cucumbers
  • Garlic
  • Greens such as lettuce, kale, and spinach
  • Mushrooms
  • Onions
  • Sprouts
  • Summer squash, i.e. yellow crookneck, scalloped squash, and zucchini
  • Tomatoes and tomato products with no sugar added
  • Canned and/or frozen vegetables except peas, sweetened yams, and potatoes
  • Nuts and nut butters, i.e. almonds, peanuts, hazelnuts, pecans, macadamias, pistachios, and walnuts
  • Seeds, i.e. pumpkin or sunflower seeds
  • Coconut and coconut meal (be sure to choose unsweetened coconut products)
  • Low or no-carb flour alternatives and baking mixes, i.e. coconut flour or almond flour
  • Stevia (a natural sugar alternative with no carbs)
  • Herbs and spices of all kinds; avoid mixes with added sugar
  • Unsweetened cocoa powder
  • Oils such as olive, coconut, avocado, sesame, or walnut
  • Pickles and olives (ensure any relish products are sugar-free)
  • Sugar-free salad dressing
  • Olive oil
  • Vinegars
  • Horseradish
  • Low-sugar mayonnaise
  • Hot sauce and salsa (check for added sugar)
  • Soy sauce

Be sure to check specific nutrition information for items you choose, and ensure that you stick to recommended serving sizes if you’re trying to lose weight quickly. Calories – even low- or no-carb ones add up and overeating will slow your progress.

No Carb Snacks

What foods do not contain carbohydrates? As it turns out, there are quite a few. With just a little creativity, you can combine different items from this list and enjoy a variety of no carb snacks. From classics like bacon to no carb vegetables that provide a satisfying crunch, these snacks keep you feeling satisfied and free from temptation throughout the day.

  • Beef or turkey jerky (check for added sugar; some brands contain a small amount)
  • Hard-boiled eggs
  • Sugar-free gelatin
  • Sugar-free ice pop
  • Cheese slices (check labels, some flavors may have a small amount of carbohydrates)
  • Lettuce wraps made with no-carb meat and a slice of no-carb cheese
  • Pepperoni slices (check for added sugar; some brands contain a small amount)
  • Bacon (most varieties are carb-free)
  • Pork rinds (watch out, some flavors have a few carbohydrates)
  • Guacamole with crunchy no-carb veggies
  • No-carb vegetables:
    • radishes
    • spinach
    • celery
    • cucumbers
    • kale
    • lettuce
    • peppers
    • mushrooms
    • olives
    • asparagus
    • artichokes

Note that some of the “no carb” vegetables do contain traces of carbohydrates when eaten in large amounts. These come from fiber and will not cause your blood sugar to spike.

No Carbs Diet Plan for 2 Weeks

The easiest way to stick to a no-carb diet plan is to shop for ingredients and make your own foods. This way, you avoid the potential for added carbs – and you’ll probably save money, too. Although this 2-week no-carb diet plan is very simple, it is satisfying and effective. Follow it exactly, or make modifications to suit your own tastes. If you’d like to continue losing weight quickly, add another week or two to the cycle. Be sure to drink lots of water, and consider adding exercise. Both of these factors will increase your calorie burn and help your body get rid of waste.

Day 1

Breakfast

2 scrambled eggs topped with 2 ounces of melted cheese

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Grilled turkey or beef burger garnished with lettuce, pickles, mustard, and tomatoes if desired

water

iced tea (any flavor, no sugar added)

Dinner

Grilled salmon with green salad and other no-carb veggies

iced tea (any flavor, no sugar added)

Snacks

handful of nuts or sunflower seeds

2 tablespoons guacamole with celery sticks

iced tea (any flavor, no sugar added)

Day 2

Breakfast

2-egg omelet made with 2 ounces of your favorite cheese

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Lettuce wraps made with cheese and your choice of meat

iced tea (any flavor, no sugar added)

Dinner

Grilled chicken with green salad and other no-carb veggies

iced tea (any flavor, no sugar added)

Snacks

2 tablespoons sugar-free nut butter with celery sticks

iced tea (any flavor, no sugar added)

Day 3

Breakfast

2 poached or fried eggs with bacon

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Grilled chicken or salmon with green salad

iced tea (any flavor, no sugar added)

Dinner

Grilled steak with green salad and other no-carb veggies

iced tea (any flavor, no sugar added)

Snacks

hard-boiled eggs with mustard

no-carb protein bar

iced tea (any flavor, no sugar added)

Day 4

Breakfast

2-egg omelet with 2 ounces of cheese and a handful of cooked no-carb vegetables

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Tuna with green salad

iced tea (any flavor, no sugar added)

Dinner

Turkey tenderloins with green salad and cooked no-carb veggies

iced tea (any flavor, no sugar added)

Snacks

handful of nuts

cottage cheese or unsweetened yogurt

iced tea (any flavor, no sugar added)

Day 5

Breakfast

Scrambled eggs with bacon

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Chef salad topped with your choice of meat, a chopped hard-boiled egg, and the cheese of your choice

iced tea (any flavor, no sugar added)

Dinner

Sausage with mushrooms, grilled veggies, and a green salad

iced tea (any flavor, no sugar added)

Snacks

hard-boiled egg

2 tablespoons of guacamole with celery sticks for dipping

iced tea (any flavor, no sugar added)

Day 6

Breakfast

Southwest omelet with 2 eggs, 2 ounces cheddar cheese, 1 tablespoon of guacamole, 1 tablespoon of sour cream, and 1 tablespoon of salsa

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

Grilled chicken with green salad

iced tea (any flavor, no sugar added)

Dinner

Grilled fish with green salad and cooked vegetables

iced tea (any flavor, no sugar added)

Snacks

Handful of pumpkin seeds

Celery sticks with 2 tablespoons of sour cream for dipping

iced tea (any flavor, no sugar added)

Day 7

Breakfast

2 poached or fried eggs with sausage

water

coffee or tea with no sugar added (1 tablespoon of heavy cream is ok)

Lunch

green salad with chopped chicken, cheese, and almonds or walnuts

iced tea (any flavor, no sugar added)

Dinner

Grilled steak with asparagus and mushrooms

iced tea (any flavor, no sugar added)

Snacks

Cheese cubes with olives

Mini lettuce wraps with bacon, tomatoes, and sour cream

iced tea (any flavor, no sugar added)

 

 

 

Sources:

Printable Low Carb Grocery List

The 20 Unhealthiest Carb Habits for Your Waistline

https://www.healthline.com/nutrition/good-carbs-bad-carbs

http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.WgCeV4WcGCg

http://www.nocarbfoodsdiet.com/no-carb-snacks-for-a-low-carb-diet/

65 Low Carb Fruits and Veggies

https://www.verywell.com/low-carb-vegetables-list-2242530

http://www.md-health.com/No-Carb-Diet.html

https://www.atkins.com/how-it-works/atkins-blogs/colette-heimowitz/snack-attack-27-low-carb-snack-suggestions