Foods to Avoid (Or Limit) on a Low-Carb Diet

Low Carb Foods To Avoid (Or Limit) On A Low-Carb Diet

Below are some foods which may cause problems with your health:

1. Red Meat – This food contains saturated fat and cholesterol.

Eating red meat increases blood pressure, heart disease risk factors, cancer risks, diabetes risks and other diseases.

2. Dairy Products – These include milk products such as cheese, ice cream and yogurt.

They contain lactose, which is a sugar found naturally in milk. Lactose causes gas and bloating when consumed in large amounts.

3. Eggs – Eggs are rich sources of cholesterol and saturated fats.

Eating eggs increases the risk of heart disease, stroke, type 2 diabetes and many other diseases.

4. White Bread – White bread contains refined sugars, which increase the risk of obesity, diabetes and other diseases.

5. Rice – This grain contains high levels of sodium and phosphorus.

It also contributes to high blood pressure, heart disease and other diseases.

6. Fruit Juice – Fruits contain natural sugar but they have added sweeteners like fruit juice concentrate or even pure fructose syrup which raises blood glucose level and makes it harder for your body to burn stored fat efficiently.

7. Sugar – A lot of processed foods contain refined sugars, which are not only bad for teeth but can cause insulin resistance, obesity, diabetes and other diseases.

8. Fizzy Drinks and Sodas – These drinks contain refined sugars and chemical additives such as Esters of Wood Rosin which have been shown to cause cancer in rats.

9. French Fries and Potato Chips – These foods are bad for your health due to their high levels of trans fats.

10. Any Food With Trans Fats – These fats clog your arteries, raises your blood pressure and makes your blood clump together. This increases the risk of heart disease, stroke and many other diseases.

Low-Carb Foods To Avoid (Or Limit) On A Low-Carb Diet: Certain foods are more suitable for a low-carb diet than others. These “safe starches” include:

• Green, leafy vegetables – They are very nutritious and contain few carbs.

• Salads – Cabbages, lettuce, tomatoes, cucumbers and other vegetables make great salads. They also have few carbs.

• Broccoli – This green vegetable is rich in antioxidants and other nutrients. It also has few carbs.

How To Follow A Low-Carb Diet Properly: There are many ways to follow a low-carb diet. The first thing to do is to eliminate all refined sugars and starches from your diet and eat more protein and fat.

1. Protein and Fat is Good – High-protein, low-carb diets have been shown to be effective for weight loss and improving your overall health.

Protein keeps you feeling full for longer, while fats help your body absorb vitamins.

2. Foods To Eat: Meat, Fish, Poultry, Eggs, Natural Cheeses, Nuts and Seeds, Legumes (in limited amounts), Low-Carb Vegetables.

3. Foods To Avoid: All processed foods (even those that claim to be healthy), grains (wheat, rice, corn, oats etc), starchy vegetables (potatoes, sweet potatoes, peas, beans etc), sugar and other refined carbohydrates.

4. Eat Foods That Are Low In Carbs But High In Fiber: Most people think that the only benefit of eating low-carb foods is that they are low in carbs.

But did you know that they can also be high in fiber?

Foods that are both low in carbs and high in fiber get digested more slowly by the body and make you feel full for longer.

5. Watch Your Portions: Just because a food is low in carbs doesn’t mean you can eat as much as you want.

Some low-carb foods are still calories dense and if you eat too much you’ll gain weight.

6. Be Careful With Dairy: Some people do well on dairy products while others can’t tolerate them (lactose intolerance).

Always monitor how your body reacts to dairy products. Some people can handle soft cheeses and yogurt (which are low in lactose), others have trouble with them.

If you’re on a limited budget, I highly recommend visiting your local Farmer’s market or growing some of your own food. Fresh fruit and vegetables are the most important part of any healthy diet, so visit your local Farmer’s Market and stock up on what is currently in season. If you have the space, consider planting a garden of your own. There is something wonderfully rewarding about growing your own food.

Stay away from processed foods: As I say to all my patients, if grandmother wouldn’t recognize it as food, then you probably shouldn’t eat much of it. Try to avoid processed foods such as frozen dinners, breakfast cereals, most ready-made meals and snacks etc. Your diet should primarily be based around fresh foods such as fruit, vegetables, meat and fish.

Watch out for high-carbohydrate foods that have been disguised as low-carb. For instance, yogurt has become a popular low-carb snack. However, some brands of yogurt pack a lot of sugar to compensate for the lack of sugars that are usually provided by the milk. Be careful and read those nutrition labels.

There are a vast amount of high-carb foods that you can still eat. You just have to know how to make them fit your new diet. For instance, you can make lasagna using pasta sheets instead of the usual lasagna noodles. Or you can use shredded Portobello mushrooms as a substitute for bread crumbs.

In order to make a low-carb version of fried rice, simply use slices of cucumber in place of white rice. You can add some extra flavor to your cucumber “rice” by grating in a little fresh ginger. Cucumber makes a surprisingly good substitute.

If you have an urge for something sweet, try eating some limes. Oranges can also work well, but limes have more vitamin C so they can be more beneficial to your health.

Any diet should be accompanied by a suitable exercise plan. Otherwise, you may lose some weight but you could also lose muscle as well. We don’t want that to happen since muscle is what keeps your metabolism high. So please remember that you need to exercise as well even if you don’t like to.

Remember that it can take time for your body to get used to a new diet, so don’t get discouraged if you don’t see results immediately. If you can, try to invest in a good home gym so you can still workout even during inclement weather.

In order to chart your progress, it can be helpful to take weekly photos of yourself so you can track your development. Be sure to take the photos in as similar a setting each time (right after you wake up, after you’ve eaten, with the same background etc) and make sure to take them in the same place and at the same angle.

Day 35

Wow, it’s been almost a month since I started this diet. A lot of people told me that the first couple of weeks were the hardest, but I sure didn’t expect this. A lot of my friends have been telling me I look much thinner and I’ve been feeling more energetic lately. Even my doctor took notice and asked what I’ve been doing differently.

I went for a check-up today and the doctor was quite surprised. He said that whatever I’ve been doing, keep it up because he couldn’t find anything wrong with me. All of my blood tests came back better than they ever had before. He basically told me he doesn’t know what I’m doing, but to keep it up!

I really love how energetic I feel nowadays. I don’t even feel like I’m dieting at all. Sure, I’m not eating as much as I used to, but it’s really not that big of a deal. I can’t believe I ever let myself get as heavy as I was.

I really feel so much better now.

Okay, so maybe I’m not technically ” skinny”, but I’m in a much better place now and I’ll definitely reach my goal eventually.

Day 67

The last two months have flown by. I cannot believe how good I feel now. I used to get these terrible headaches all the time, but I haven’t had one in weeks! My skin isn’t as oily anymore and a few of my shirts that were getting too small for me now fit again.

I went out to eat with some friends last week and they didn’t even recognize me! One of them kept calling me “Emma” and got really confused when I told her my name was Mary. I laughed when I got home because I realized I hadn’t done that in quite awhile either.

My ex-roommate from college called me the other day. She said she’d heard that I had lost a lot of weight and wanted to see for herself. She said it was like meeting a completely different person. She said she was proud of me and thought I was cute.

She asked if I wanted to go out sometime. It’s been so long since I’ve gone on a date, but I’m definitely going to say yes!

I’m so happy my mom called me too, after I lost all this weight. She said it was like she had her old daughter back and that she was proud of me too. It’s really great to have our relationship restored.

I feel like I’ve accomplished so much in such a short amount of time. All of this was really possible because I took control of my life. I’m not letting anyone suppress me or treat me like garbage anymore. If you’re in the same situation as I was, please, I urge you to do what I did and take control of your life.

I feel so much better about myself and I’m sure you would too.

Now it’s time for me to go out there and see what else is out there for me.

Thank you for reading my story.

Goodbye.

fin

Sources & references used in this article:

Why are alternative diets such as” low carb high fat” and” Super healthy Family” so appealing to Norwegian Food consumer by AB Bugge – 2015 – oda-hioa.archive.knowledgearc.net

Low-carb and ketogenic diets in type 1 and type 2 diabetes by AM Bolla, A Caretto, A Laurenzi, M Scavini, L Piemonti – Nutrients, 2019 – mdpi.com

Prevalence of Eating Disorders risk behavior and “Low-carb” diet in university students by J Oliveira, L Figueredo, TA Cordás – Jornal Brasileiro de Psiquiatria, 2019 – SciELO Brasil

Low-carb and beyond: the health benefits of inulin by H Hursh, J Martin – Cereal foods world, 2005 – search.proquest.com

Should you recommend a low-carb, high-protein diet? by Y Tapper-Gardzina, N Cotugna… – The Nurse …, 2002 – journals.lww.com