The main foods low in carbohydrates are meats, chicken, fish, eggs and fats such as butter and olive oil. In addition to these, there are also fruits and vegetables that have low carbohydrate and are commonly used in weight loss diets such as melon, papaya, zucchini and eggplant.
Carbohydrate is a nutrient that is present in most foods rich in flour and sugar, especially in industrialized, which should be avoided in diets for weight loss. However, the absence of carbohydrate can cause symptoms such as headache, bad mood, difficulty concentrating and even bad breath.
Low-carbohydrate and high-protein foods
Foods low in carbohydrates and high in protein can include meats, chicken, fish, eggs, cheeses and natural yogurts. Meat, fish and egg are foods that have no gram of carbohydrate in their composition, while milk and its derivatives have small amounts of carbohydrates, with pure milk having the most carbohydrate. See all Foods high in protein.
Low-carbohydrate and high-fat foods
Low-carbohydrate and high-fat foods are vegetable oils such as soybean and sunflower oil, olive oil, butter, sour cream, seeds such as chia, sesame and flaxseed, and oilseeds such as nuts, peanuts, hazelnuts and almonds. Milk and cheese are also high in fat, but while milk still has carbohydrate in its composition, cheeses usually have little or no carbohydrate.
It is important to remember that foods such as bacon, sausage, sausage, ham and mortadella are also low in carbohydrates and high in fat, but because they have too much saturated fat and artificial preservatives, they should be avoided in the diet.
Low Carbohydrate Fruits and Vegetables
The low-carbohydrate vegetables are:
- Green zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, carrot, chicory, chuchu, cabbage, cauliflower, spinach, lemon, turnip, cucumber, okra, radish, cabbage, tomato;
- Avocado, plum, carambola, raspberry, melon, watermelon, strawberry and peach.
In addition, beverages such as teas and sugar-free coffee also have no carbohydrates and are low in calories, and can be used in diets for weight loss. Find out which fruits are the most fattening.
Poor Carbohydrate Diet Menu
The following table shows an example of a 3-day menu that can be used on low-carbohydrate diets:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of natural yogurt with 3 tablespoons of low carb granola | 1 cup of coffee + 1 slice of whole grain bread with egg and cheese | 1 cup of coffee + 2 scrambled eggs with ricotta cream |
| Morning snack | 2 slices of papaya + 1 cabbage of oat bran | 1 plum + 5 cashew nuts | 1 glass of green juice |
| Lunch dinner | pumpkin puree + baked chicken with tomato sauce + green salad | Zucchini pasta with ground beef and pesto sauce | duckling stroganoff + cauliflower rice + sauteed vegetables in olive oil |
| Afternoon snack | coffee + 1 slice of whole grain bread with egg and cheese | 1 frozen banana beaten with 2 ice rocks + 1 natural yogurt | 6 rice crackers + peanut paste + 2 slices of minas cheese |
In addition to reducing the carbohydrate content in the diet, you also need to consume fewer calories than you spend, and it is important to practice regular physical activity to help burn fat.
Check out these tips and many more in the following video:
