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A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods

The Importance of Low-Carb Diet

In the last few decades, health authorities have guided us towards a diet low in calories and fat. The issue is, even when many people stick to these diets, they tend not to get desired results [1]

The alternative available is a diet low in carbs. This involves restricting a high intake of carbohydrates in the form of starches and sugars replacing them with protein and fat. Diets low in carb reduce appetites which in turn makes your calorie intake lower and weight loss is effortless, provided that carbs are kept down.

Cutting Carb Intake Improve Your Health from Several Aspects

Studies clearly indicate that low carb diets are beyond weight loss. Cutting down on your carb intake has a range of significant benefits:

  • It reduces hunger levels
  • It is an “automatic” program of weight loss without the need to count calories.
  • Low-Carb diets result in a greater percentage of weight loss than low-fat diets
  • Low-Carb diets benefit metabolic health. This reduces blood sugar, blood pressure and various other health complications are alleviated.

All of this means you can eat until you are full, feel the satisfaction and still manage to lose weight.

The Perfect Amount of Carb Intake

There is no clear cut definition of exactly what constitutes a “low carb diet”. What is low for one may not be low for another. The carb intake for an individual depends on gender, age and body composition, personal preferences, lifestyle, levels of activity, food culture and the current metabolic state of health.

Physically active people with more muscle mass tolerate a higher level of carbs than ‘desk-bound’ people. Metabolic health is an important factor. People can get obese and even diabetes with a metabolic syndrome. Those that fall into this category cannot tolerate the same carb intake as those that are healthy.

By simply removing unhealthy carb sources from your daily diet in the form of refined wheat and sugar additives, you are well on the path to better health. To enjoy metabolic benefits fully you have to restrict other sources of carb,

Let us get down to what you may eat:

  • Every single vegetable
  • Fruit combination varieties
  • A portion of healthy starches like sweet potatoes, potatoes and healthy grains like oats and rice

******Base meal plans around foods with a low carb content to lose weight and improve overall health.

Most low carb foods are healthy, delicious and nutritious.

The 30 Most Low-Carb Foods:

1. Eggs (Carbs: Almost 0)

    Eggs are a healthy and nutritious source of food, loaded with multiple nutrients, including nutrients for the brain as well as compounds that can improve eyes.

    Meats

    All meats types are close to a zero level of carb except liver that contains approximately 5% of carbs

    2. Beef (Carbs: 0)

      Beef is a satisfying food form loaded with nutrients like B12 and iron. There are various beef types like ground beef, steak and hamburgers.

      3. Lamb (Carbs: 0)

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        Lamb contains numerous nutrients including B1. Lamb is grass-fed, and is high in fatty beneficial acids.

        4. Chicken (Carbs 0)

          Chicken is the most popular meat in the world. It has beneficial nutrients, and is a good protein source. On a low carb diet, it is better to choose wings and thighs, the ‘fattier’ portions.

          5. Pork inclusive of Bacon (Carbs 0, in most cases)

            Pork is delicious meat type and bacon one of the favorites for low-carb dieters. Bacon is a meat that processed meat, so it is not a “health food”. It is however, acceptable to moderate amounts when on a low-carb diet. Buy bacon locally, without the artificial ingredients. Read labels to check sugar content to ensure carbs are kept at the zero level.

            Other low carb meats include Turkey, Bison, Veal and Venison.

            Seafoods

            Seafoods are healthy and nutritious, high in Omega 3 fatty acids, iodine and vitamin B12, with no carbohydrates.

            6. Salmon (Carbs: 0)

              Salmon is the most popular fish type for the health conscious since it contains Omega-3 fatty acids. Salmon is also loaded with B12, iodine, and contains vitamin D3.

              7. Trout (Carbs: 0)

                Trout, like salmon is a fish type which is loaded with important nutrients including Omega-3 fatty acids.

                8. Sardines (Carbs: 0)

                  Sardines are eaten whole,with bones. Sardines are nutrient-dense consisting of every kind of nutrient needed by the human body .

                  9. Shellfish (Carbs: 4-5%)

                    Shellfish are nutritious and should be part of meals. They consist of a high protein percentage and are low in fat.

                    Other Low-Car Seafood include: Shrimp, Lobster, Haddock, Tuna, Herring, Cod, Catfish and Halibut.

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                    Vegetables

                    Most vegetables have a low percentage of carbs. Cruciferous vegetables and leafy greens are the lowest, and majority of the carbs in them contain fiber. Root vegetables like sweet potatoes and potatoes are high in carb content.

                    10. Broccoli (Carbs: 7%)

                      Broccoli can be eaten raw or cooked. It contains high levels of vitamin C, K and fiber with cancer-fighting compounds.

                      11. Tomatoes (Carbs: 4%)

                        Tomatoes, high in potassium and vitamin C are essentially berries or fruits, but used as vegetables.

                        12. Onions ( Carbs: 9%)

                          Onions are tasty plants adding powerful flavor to meals. They are high in antioxidants and fiber, and consist compounds that are anti-inflammatory.

                          13. Brussels Sprouts (Carbs: 7%)

                            Brussels sprouts are nutritious vegetables, related to kale and broccoli. High in vitamins C and K, they contain beneficial compounds.

                            14. Cauliflower (Carbs: 5%)

                              Versatile and tasty cauliflower, is a vegetable high in folate and vitamins C and K.

                              15. Kale (Carbs: 10%)

                                Kale, a popular vegetable among the health-conscious, is loaded with vitamin C, fiber, vitamin K, as well as carotene antioxidants.

                                16. Eggplant (Carbs: 6%)

                                  Eggplant is high in fiber, a fruit consumed like a vegetable.

                                  17. Cucumber (Carbs: 4%)

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                                    Cucumber has a mild flavor, consisting mainly of water, with a small vitamin K percentage

                                    18. Bell Peppers (Carbs: 6%)

                                      Bell peppers have a satisfying and distinct flavor and are high in fiber, vitamin C as well as carotene antioxidants.

                                      19. Asparagus (Carbs: 2%)

                                        Asparagus, a delicious spring vegetable, is high in fiber, folate and vitamin C, together with carotene antioxidants. It has a high protein content.

                                        20. Green Beans (Carbs: 7%)

                                          Green beans are legumes, consumed as vegetables. They are high in nutrients that include vitamin C, protein, fiber, vitamin K, potassium and manganese.

                                          21. Mushrooms ( Carbs: 3%)

                                            Mushrooms are not plants, but treated as vegetables. They contain potassium, and have a high content of B-vitamins.

                                            Other Vegetables low in carbs include: Celery, Zucchini, Spinach, Swiss chard and Cabbage

                                            Except for the root vegetables that are starchy all vegetables have a low percentage of carbs . You can consume vegetables in large proportions and stay within carb limits.

                                            Berries and Fruits

                                            Fruits are higher in carbs than vegetables and may be controversial but olives and avocados are high in healthy fats and berries low in sugar are excellent.

                                            22. Avocado (Carbs: 8.5%)

                                              The avocado is unique in its healthy fats content. High in potassium and fiber it contains a variety of nutrients. About 78% of carbs present in avocado are fiber.

                                              23. Olives (6%)

                                                The olive is delicious and high in copper, iron, fat, and vitamin E.

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                                                24. Strawberries (8%)

                                                  Strawberries are low carb and nutrient-dense. They are high in manganese, vitamin C and various antioxidants.

                                                  25. Grapefruit (11%)

                                                    Grapefruits, a citrus fruit, is very high in vitamin C as well as carotene antioxidants.

                                                    26. Apricots (11%)

                                                      The apricot is a delicious fruit with a low carbs and is filled with potassium and vitamin C.

                                                      Other fruits in the low carb range include: Lemons, Oranges, Kiwi, Mulberries and Raspberries

                                                      Nuts and Seeds

                                                      Seeds and nuts are low in carbs. They are high in fiber, fat, protein and a variety of micro-nutrients. Nuts are usually eaten as snacks. Seeds are used to add crunch to recipes and salads. Nut and seed flours like almond flour and coconut flour are used to create low-carb baked delights.

                                                      27. Almonds (22%)

                                                        Almonds are crunchy, tasty and loaded with vitamin E, fiber, and magnesium.

                                                        28. Walnuts (14%)

                                                          The walnut is high in ALA, an omega-3 fatty acid ALA, and contains wide range of other nutrients.

                                                          29. Peanuts (16%)

                                                            Peanuts are essentially legumes that are consumed as nuts. High in fiber, vitamin E and magnesium and other key minerals and vitamins.

                                                            30. Chia Seeds ( Carb: 44%)

                                                              Chia seeds trend as a popular health food all around the world. They are rich in nutrients and used in various low-carb recipes. They are the richest dietary fiber source. Due to the high fiber the carbs are digestible in essence.

                                                              Other seeds and nuts in the low-carb range include: Hazelnuts, Macadamia nuts, Cashews, Coconuts, Pistachios, Flax seeds, Pumpkin seeds, Sunflower seeds.

                                                              Featured photo credit: www.tfuni.com via tfuni.com

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                                                              Nena Tenacity

                                                              Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                                                              Last Updated on May 21, 2020

                                                              The Top Fad Diets That Are Actually Worth the Hype

                                                              The Top Fad Diets That Are Actually Worth the Hype

                                                              You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                                                              Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                                                              Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                                                              An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                                                              Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                                                              1. The Paleo Diet

                                                              The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                                                              The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                                                              In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                                                              How Your Health Can Change With Paleo

                                                              The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                                                              With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                                                              It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                                                              Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                                                              2. Whole30

                                                              The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                                                              With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                                                              During the month you are eliminating:

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                                                              • sugar
                                                              • alcohol
                                                              • legumes
                                                              • grains
                                                              • dairy
                                                              • soy

                                                              Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                                                              At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                                                              Finding Out How Food Impacts You

                                                              Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                                                              With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                                                              This diet will help you regain your love of food… in a healthy way!

                                                              3. The Mediterranean Diet

                                                              The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                                                              For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                                                              With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                                                              • Fruits & vegetables
                                                              • Whole grains
                                                              • Legumes & nuts
                                                              • Replacing butter with olive oil
                                                              • Using herbs and spices instead of salt
                                                              • Eating fish and poultry at least twice a week
                                                              • Moderate amounts of red wine

                                                              Help Your Heart & Overall Health With A Mediterranean Diet

                                                              Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                                                              With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                                                              4. The Alkaline Diet

                                                              The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                                                              The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                                                              Pros & Cons With The Alkaline Diet

                                                              The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                                                              People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                                                              One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                                                              Follow These Fads for Better Health and Wellness

                                                              There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                                                              The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                                                              What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                                                              The Big Takeaway:

                                                              Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                                                              Featured photo credit: Dan Gold via unsplash.com

                                                              Reference

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