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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

                                                              Reference

                                                              More by this author

                                                              Nena Tenacity

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

                                                              Here Are 30+ Easy High Fibre Breakfast Ideas You Can Try At Home A Wholesome Diet Is What You Need to Gain Happiness: 30 Natural Low-Carb Foods 10 Best Healthy Snacks That Even Gym People Eat When They’re Hungry! Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea Want To Look Younger And Be Healthier? Acai Berry Is Your New Breakfast Idea!

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                                                              Last Updated on July 23, 2019

                                                              5 Steps To Move Out Of Stagnancy In Life

                                                              5 Steps To Move Out Of Stagnancy In Life

                                                              In the journey of growth, there are times when we grow and excel. We are endlessly driven and hyped up, motivated to get our goals.

                                                              Then there are times when we stagnate. We feel uninspired and unmotivated. We keep procrastinating on our plans. More often than not, we get out of a rut, only to get back into another one.

                                                              How do you know if you are stagnating? Here are some tell-tale signs:

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                                                              • If you have been experiencing chronic procrastination on your goals
                                                              • If you don’t ever feel like doing anything
                                                              • If you keep turning to sleep, eating, games, mindless activities and entertainment for comfort
                                                              • If you know you should be doing something, but yet you keep avoiding it
                                                              • If you have not achieved anything new or significant now relative to 1 month, 2 months or 3 months ago
                                                              • If you have a deep sense of feeling that you are living under your potential

                                                              When we face stagnation in life, it’s a sign of deeper issues. Stagnation, just like procrastination, is a symptom of a problem. It’s easy to beat ourselves over it, but this approach is not going to help. Here, I will share 5 steps to help you move out of this stagnation. They won’t magically transform your life in 1 night (such changes are never permanent because the foundations are not built), but they will help you get the momentum going and help you get back on track.

                                                              1. Realize You’re Not Alone

                                                              Everyone stagnates at some point or another. You are not alone in this and more importantly, it’s normal. In fact, it’s amazing how many of my clients actually face the same predicament, even though all of them come from different walks of life, are of different ages, and have never crossed paths. Realizing you are not alone in this will make it much easier to deal with this period. By trying to “fight it”, you’re only fighting yourself. Accept this situation, acknowledge it, and tell yourself it’s okay. That way, you can then focus on the constructive steps that will really help you.

                                                              2. Find What Inspires You

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                                                              Stagnation comes because there isn’t anything that excites you enough to take action. If you don’t have a habit of setting goals, and instead just leave yourself to daily mundanes, it’s not surprising you are experiencing stagnation. What do you want to do if there are no limitations? If you can have whatever you want, what will it be? The answers to these questions will provide the fuel that will drive you forward.

                                                              On the other hand, even if you are an experienced goal setter, there are times when the goals you set in the past lose their appeal now. It’s normal and it happens to me too. Sometimes we lose touch with our goals, since we are in a different emotional state compared to when we first set them. Sometimes our priorities change and we no longer want to work on those goals anymore. However, we don’t consciously realize this, and what happens is we procrastinate on our goals until it compounds into a serious problem. If that’s the case for you, it’s time to relook into your goals. There’s no point in pursuing goals that no longer inspire you. Trash away your old goals (or just put them aside) and ask yourself what you really want now. Then go for them.

                                                              3. Give Yourself a Break

                                                              When’s the last time you took a real break for yourself? 3 months? 6 months? 1 year? Never? Perhaps it’s time to take a time-out. Prolonged working can cause someone to become disillusioned as they lose sight of who they are and what they want.

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                                                              Go take some extended leave from work. A few days at bare minimum; a few weeks or months will be great. Some of my ex-colleagues have quit their jobs and took months out to do some self-reflection. Of course, some of us might not have that luxury, so we can stick to a few weeks of leave. Go on a trip elsewhere and get away from your work and your life. Use this chance to get a renewed perspective of life. Think about your life purpose, what you want and what you want to create for your life in the future. These are big questions that require deep thinking over them. It’s not about finding the answers at one go, but about taking the first step to finding the answers.

                                                              4. Shake up Your Routines

                                                              Being in the same environment, doing the same things over and over again and meeting the same people can make us stagnant. This is especially if the people you spend the most time with are stagnant themselves.

                                                              Change things around. Start with simple things, like taking a different route to work and eating something different for breakfast. Have your lunch with different colleagues, colleagues you never talked much with. Work in a different cubicle if your work has free and easy seating. Do something different than your usual for weekday evenings and weekends. Cultivate different habits, like exercising every day, listening to a new series of podcasts every morning to work, reading a book, etc (here’s 6 Proven Ways To Make New Habits Stick). The different contexts will give you different stimulus, which will trigger off different thoughts and actions in you.

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                                                              When I’m in a state of stagnancy, I’ll get a sense of what’s making me stagnate. Sometimes it’s the environment I’m in, sometimes it’s the people I’ve been hanging out with, sometimes it’s my lifestyle. Most of the times it’s a combination of all these. Changing them up helps to stir myself out of the stagnant mode.

                                                              5. Start with a Small Step

                                                              Stagnation also comes from being frozen in fear. Maybe you do want this certain goal, but you aren’t taking action. Are you overwhelmed by the amount of work needed? Are you afraid you will make mistakes? Is the perfectionist in you taking over and paralyzing you?

                                                              Let go of the belief that it has to be perfect. Such a belief is a bane, not a boon. It’s precisely from being open to mistakes and errors that you move forward. Break down what’s before you into very very small steps, then take those small steps, a little step at a time. I had a client who had been stagnating for a long period because he was afraid of failing. He didn’t want to make another move where he would make a mistake. However, not wanting to make a mistake has led him to do absolutely nothing for 2-3 years. On the other hand, by doing just something, you would already be making progress, whether it’s a mistake or not. Even if you make a supposed “mistake”,  you get feedback to do things differently in the next step. That’s something you would never have known if you never made a move.

                                                              More to Help You Stay Motivated

                                                              Here are some resources that will help you break out of your current phase:

                                                              Featured photo credit: Anubhav Saxena via unsplash.com

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