Low Carb Diet Food List | For Health or Weight Loss
From our low carb diet food list, you may choose any low carb foods such as the ones shown in the graphics on this page and listed on this page.
The final list of foods given further down this page will enable you to increase your metabolic rate for weight loss.
This means that eating low carbohydrate foods will shift you from a carb-burning to a fat-burning metabolism. The idea is to consume a wide variety of natural foods.
Apart from once per week, avoid consuming all refined/processed carbohydrates.
You'll find the list of processed carbohydrates to avoid, further down the page.
A low carb diet food list that works best for you!
We discuss the once-per-week cheat days later in this page. We also point out why they work well for some people but not for others.
We have a choice of a free natural low carb diet, a Paleo ultra natural low carb diet, and free, printable carb counter charts to help you further. Using all our information will rapidly shift you from burning sugar to burning fat.
From the low carb diet food list, pick foods for daily use. You are unique. What works best for weight loss for someone else may not work quite as well for you. Therefore, even if only for a few weeks, keeping a written record of exactly what you eat will be extremely helpful in observing what from the low carb diet food list is working best for you.
The first task is to get your daily intake of carbohydrates down to 25 grams or lower and keep it there on most days in order to lose body fat.
If you don't do that, you won't switch from burning sugar to burning fats. If you do that and follow the program presented here at our free website, you'll quickly be on the way to real weight loss.
Once you are where you should be in terms of body composition (in other words, your percentage of body fat), you may raise your carbohydrate intake slowly (until you reach the level at which you start to gain weight) but continue to restrict all refined, processed carbohydrates apart from the occasional treat.
Low carb diet food list: Awesome power of proteins!
These particular proteins not only take pride of place on the low carb diet food list, but they are also no or zero carb foods. In relation to the thermic effect of foods, they are also fabulous 'fat burning' foods.
Choose as many of these as you wish to include from the low carb diet food list. Do not, of course, consume anything to which you are allergic or intolerant.
Also, as with all from the low carb food list, do not cover them in flour, breadcrumbs, batter, gravy, or sauces, etc. Otherwise, you are loading them with high carbohydrate substances.
FISH: Fresh fish at least two to five times weekly. Finfish are excellent. Oily fish from the deep ocean is the best. However, unfortunately, mercury contamination in some species is a problem.
Here are some examples of fish on the low carb diet food list: Alaskan Halibut, Wild-caught Salmon, Mackerel, Herring, Orange Roughy, Chilean Sea Bass, Cod, John Dory, Monkfish, Halibut, Trench, Sea Bass, and Turbot.
SHELLFISH: Shrimp, Crab, Clams, Oysters, Lobster, Mussels, Prawns, and Scallops.
EGGS: Fresh whole eggs (preferably free range) and egg whites (but usually not more than 1 yolk daily). Chicken Eggs, Duck Eggs, and Quail Eggs.
RED MEAT: Lean red meat from natural sources is best if you can get it. Grass-fed cattle such as beef, Grass-fed Bison/Buffalo that haven't been treated with hormones or antibiotics, Wild Game such as Deer, Elk or Venison, and Lamb.
POULTRY: Domestic poultry is acceptable if it has been range-fed and not treated with hormones or antibiotics -- Chicken, Turkey, Goose, and Duck.
WILD BIRDS: Duck, Goose, Quail, and Wild Turkey.
OTHER ANIMAL PROTEIN: Rabbit. Goat. Pork, but it can be hard to digest for many people.
Internal animal organs (such as liver, heart, pancreas, and bone marrow) are fine once or twice weekly.
Most folks can have a cheat day, others cannot
For most people, a weekly cheat day can help fat reduction. Unfortunately, for other people, it can prolong cravings. It's easy to ensure that you have one cheat day a week. That means having a cheat meal on that day. If you don't have a cheat day, your body will react as if you were starving.
By consuming plenty of carbs, fats, and calories, during your weekly cheat meal, you'll restore your leptin level to normal. If you do not do that, your lowered leptin level will signal your body to reduce your metabolism and fat burning, which is the opposite of what you want. After a week of low carb consumption, leptin levels become reduced by about half.
Unfortunately, some people find that a weekly cheat day creates strong carb cravings, which may continue for five or six days after the cheat day has ended and sometimes until the next cheat day begins. Rather than giving up the advantages of a cheat day (which takes your body out of starvation mode), if you have lingering food cravings consume plenty of fats as well as proteins, from natural sources, which will usually minimize or eliminate the cravings.
Low carb diet food list of fruits and vegetables
In general, the best low carb diet food list from plants are non-starchy leafy green vegetables.
Especially important are the vegetables such as Spinach, Kale, and Collard Greens.
OTHER GOOD VEGETABLES ARE: Broccoli, Asparagus, Lettuce particularly Romaine or Cos Lettuce), Watercress, Mustard Greens, Beet Greens, Turnip Greens, Parsley, Coriander/Cilantro, Bok Choy, Cauliflower, Celery, Cucumber, Spring onion/scallion, Green, White, or Red Cabbage, Chinese Cabbage, Zucchini, and Mushrooms (unless you are following an anti-Candida diet.
OTHER VEGETABLES (if you can afford the carbs counts) are: Beets, Carrots, Red, Yellow or Brown (skin)Onions, Kohlrabi, Turnips, Avocados, Pumpkin, Radish, Brussels sprouts, and the stems or leaves of vegetables may often be used in salads.
Remember to deduct the carbohydrate count of vegetables from your daily allowance. Why not make use of the fruit and vegetable carbohydrate charts that we freely provide? You may print them out for personal use. Their page links await towards the bottom of this page.
Since modern fruits and fruit juices are high in carbs and you can get all the phytonutrients necessary from vegetables, it is best to avoid them. Limit your intake to a small quantity of fresh low carb fruits such as berries -- blueberries, raspberries, and strawberries. Remember to deduct the carbohydrate count of the berries from your daily allowance. It is very easy to bankrupt your carbohydrate budget when consuming fruit, even low carbohydrate fruit.
Include the beautiful beneficial oils
Use a more restricted intake of omega-6 oils (for example, some vegetable oils, flaxseed, and walnut oils are acceptable.
Other foods or beverages for a low carb diet food list, if you can afford the carbs (if you still have some carbs left in your daily allowance), are:
Seeds, Fresh Olives, Fresh Coconut, unsweetened Coconut Milk, Fresh Garlic, Ginger, Turmeric, Cinnamon, other Antioxidant, Anti-inflammatory Culinary Spices, Oregano, Dill, Thyme, Sage, other Herbs, and Green Tea.
A little alcohol: if you can afford the carbs
If you drink alcohol, it's unwise to have more than one drink daily if you are female or two drinks daily if you are male. Only unsweetened alcoholic beverages should be consumed.
If you consume any alcohol, remember to deduct its carb content from your daily carbohydrate allowance.
Avoid these questionable foods
Usually avoid questionable foods (even those that are low in carbs).
TUNA: Tuna (which may contain high concentrations of mercury) even though it is a low carb food. Eat no more than once per week.
SAUSAGE AND COLD CUTS: Avoid sausage and cold cuts unless you make your own. Sausages and cold cuts are usually full of additives and/or sugars.
DAIRY PRODUCTS: all dairy products are best avoided. This also includes low-fat dairy products such as nonfat milk, low-fat or nonfat cheese or cottage cheese, low-fat sour cream, low-fat cream cheese, or plain yogurt (without sugar). Our hunter-gatherer ancestors never consumed any of these. Many people can have a hidden intolerance of these foods. If so, this can slow down weight loss.
LEGUMES: Legumes (beans, peas, peanuts, and so on). These are not on the low carb diet food list. Moreover, our hunter-gatherer ancestors did not evolve eating these foods. Consequently, many people can have a problem with such foods.
GRAINS, AMARANTH, BUCKWHEAT, QUINOA, etc. All grains, including amaranth, buckwheat, and quinoa. Again, our hunter-gatherer ancestors never ate these. Consequently, many people can have a problem with these foods and that can slow down or halt weight loss.
AVOID STARCHY VEGETABLES: Potatoes, Sweet Potatoes, and Yams, are not on a low carb diet food list.
OTHER FOODS OF WHICH TO BE WARY: Nuts and Nut Butters. (However, Peanuts and Peanut Butter are common allergens, and Cashews are higher in carbs.)
Commercial dressings and condiments.
Strictly avoid all TRANS fats even if low in carbs
These are not on the low carb diet food list even though they may be low in carbs; it's best to avoid these foods.
Avoid all trans fats, which are found in all hydrogenated or partially hydrogenated fats, oils, and margarine.
Avoid all foods that have been canned, frozen, milled, irradiated or extracted such as canned vegetables, frozen dinners, and packaged cookies or cakes.
Such harsh processing destroys nutrients.
Avoid large fish such shark and swordfish because they may contain high concentrations of mercury.
The Bad Boys: refined processed carbohydrates
These are NOT on a low carb diet food list. You can see an example of some in the graphic on the left. When digested, all carbs become sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined, processed carbohydrates as eating concentrated sugar. Eliminate them all apart from a rare treat on a cheat day.
Over-consumption of refined, processed carbohydrates is a major cause of weight gain, insulin resistance, obesity, type 2 diabetes, heart disease, high blood pressure, cancer, food cravings/addictions/binge eating, and many other diet-related diseases.
Your body makes everything it needs from proteins and fats. When serious about weight loss, the only carbs you should consume on most days are the natural carbs that are in plants such as fresh low carb vegetables and low carb fruits such as berries.
Avoid gluten-containing grains such as wheat, rolled oats, triticale (a wheat-rye mixture), rye, barley, spelt, and kamut. It is also best for some people to avoid wild rice, teff, millet, and sorghum.
This list is to be avoided even though low carb foods
Avoid these even though the first two on the list are low carb foods:
Avoid grain fed-beef and grain-fed buffalo. Avoid meat from feedlots where animals are treated with antibiotics.
Look out for "hidden" sugars in foods, drinks, and dairy products.
Pages related to the low carb diet food list
In summary, if you are eating from our low carb diet food list, avoid or strictly limit, refined or
Recommenned books for this page
The books are available at some good bookstores, especially Amazon.com and Amazon.co.uk, usually in Kindle and paperback form, sometimes as hardbacks. If you found this page informative, these books are excellent further reading suggestions.
On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the very best suggestions based on experience and our many, many years of research in the field of health and fitness. We suggest only books that we have read and can wholly commend.
A link to the videobelow, for those who might want to save it.
The page is now complete. We do hope you found this page informative and that it will help on your journey to health and weight loss!