List of Low Carb Foods For Weight Loss

List of Low Carb Foods For Weight Loss

Over the past several weeks I have been helping out an old friend with his attempts at a low carbohydrate diet. We have covered them on this site before but recent events have reignited my interest…

To cut a long story short – he was after a list of low carb foods for weight loss reasons but he was a little confused about the misinformation that his Google searches brought up.

I couldn’t really understand this at first so I ‘Googled’ the query myself…and I soon realized where the confusion was coming from…

One article will tell you this…then the next article will work the opposite way…then the NEXT article would say that the first two options were wrong…no wonder people get this (relatively simple) diet wrong so frequently.

To be honest with you, all the research actually got me interested in the health results…so I agreed to join my mate in his low carb journey to see where it ended up.

I also thought it would be a great way to make sure this article ROCKED! 🙂

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Why is Bread Bad For You?

Before we jump into the low carb foods section of this article I thought it was important that we looked into the reason behind so many turning towards this type of diet.

The truth of the matter is that white bread and refined grains DO NOT contain nutritious elements and many dietitians lean towards whole grains instead.

Why is Bread Bad For You?

But are the whole grain bread options really that much better for you????

Well apparently not!

Over the last few years grains, especially gluten grains like wheat, have been under intense scrutiny.

Many respected members of the health community now claim that bread and other sources of gluten grains are unnecessary at best and potentially harmful…

#1 High in Carbohydrates & Can Spike Blood Sugar Levels

So most of us on a diet reach for the whole grain bread options on supermarket shelves…but did you know that it isn’t made with actual ‘whole’ grains?

They are simply grains that have been super-smashed down into fine grain flour, making it a substance which is digested rapidly.

On top of this, the starches contained within these fine flour products are broken down quickly in the digestive tract.

This means that they finally enter our blood as glucose…which in turn causes a rapid spike in blood sugar and insulin levels.

When our blood sugar levels shoot up this fast they tend to return just as fast!

And what does this mean?

Well, it means we are going to get hungry again shortly after eating.

#2 The Gluten Levels in Bread

A large majority of the breads available to us at supermarkets are made up of gluten grains. Gluten causes an immune response in the digestive tract of susceptible individuals.

Now this will effect different people in different ways but this gluten is known to cause digestive issues, pain, bloating, tiredness and other symptoms.

#3 Sugar & Other Nasties!

Most breads contain a high level of sugar and anti nutrients. These anti nutrients are nasty little blighters that manage to block the absorption of minerals like calcium, iron and zinc.

Sugar needs no introduction really – we all KNOW that it is not at all good for you!

#4 Looking For Essential Nutrients?

The nutrition content of most breads is extremely low – to be honest, most other food choices will contain a higher level of useful nutrients!

Not only is it low in nutrients compared to other ‘proper’ food options, it literally reduces the absorption of nutrients from other foods.

On top of this, the proteins that bread contain are pretty much useless to our body’s setup.

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Low Carb Food to Eat

I decided to include that section on ‘the bad side of bread’ above because this is the information that my friend stumbled upon…and decided to make a change!

To put it simply – he is on a ‘no bread and no potato’ diet (this diet also includes avoiding rice!).

But low carb diets are not as simple as this. It’s time to take a look at the foods you should be targeting and the foods you should be avoiding…

What You SHOULD be Eating…

  • Plenty of meat – it’s always best to go for grass-fed meats if at all possible. Lamb, beef, pork and chicken (chicken is always my favorite!).
  • Plenty of fish – it’s always best to go for wild-caught fish if at all possible. For example – salmon, trout or haddock.
  • Eggs – my favorite choice for a healthy breakfast! Omega-3 enriched or pastured eggs are the best.
  • A good selection of veggies – broccoli and cauliflower florets, carrot sticks make a great healthy snack and spinach is an awesome choice of side for your dinner!
  • Plenty of fruit – this goes without saying really but fruit should be a part of EVERY health-conscious diet! Go for apples, oranges, pears, blueberries and strawberries.
  • A selection of nuts and seeds – since starting on this low carb journey I’ve got well into the taste of sunflower seeds! You can also go for almonds, walnuts or peanuts (keep control of the peanuts though – they can be a bit naughty for a diet!).
  • High-Fat Dairy – cheese, (proper) butter, heavy cream or yogurt (NOT the low fat versions of yogurt).
  • Fats and Oils – coconut oil, REAL butter, lard, olive oil and cod fish liver oil.

The Foods You SHOULD be Avoiding…

  • Sugar – this list is actually way too long to fit on here, but most of us know what foods are considered high-sugar anyway…right? Stay away from soda drinks, smoothies and fruit juices, any sort of candy or ice cream!
  • Gluten Grains – wheat, spelt, barley and rye. Remember the Why is Bread Bad For You section above? Stay away from bread and pasta.
  • Trans Fats – stay away from hydrogenated or partially hydrogenated oils.
  • These specific oils – cottonseed, soybean, sunflower, grape seed, corn, safflower and canola oils.
  • Artificial Sweeteners – Try to avoid anything that contains Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. As an alternative try using Stevia.
  • Low Fat and Diet-labeled products – some of these diet-based brands are not what they are cracked up to be! Try to avoid low fat dairy products along with diet cereals or crackers (etc.).
  • Supermarket processed foods – there’s a simple rule of thumb that goes along with this: if it was made in a factory then STAY AWAY FROM IT!

Low Carb Diet Tips

To most people it sounds like one MASSIVE diet and lifestyle change…but a low carb diet is really not that difficult to get into!

Sure, the first 24 hours were a bit of a bummer for me and I even felt a little faint…that’s where the seeds and nuts came into play!

What you drink also plays a BIG part in a successful low carb campaign! Stick to tea, coffee or water (I like that sparkling water you can get – cheap and cheerful!).

You are also going to feel like a snack every now and again…and traditional snacks are rammed full of carbohydrates!

So if you feel the need to snack between meals, try some fruit, a bit of (full fat NOT low fat) yogurt, carrots, nuts, seeds or my favorite…cheese and olives!

Just remember that overdoing it on the cheese or nuts may well hamper your weight loss efforts! 🙂

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16 thoughts on “List of Low Carb Foods For Weight Loss

  1. You’ve got my applause – super insightful post!

    I found the bread info rather interesting personally, since I always go after the “whole grain” stuff, but now that you’ve enlightened me so to speak… let’s just say that I have my reservations.

    Also spot on about including trans fats as foods to avoid and good fats such as olive and coconut oil in what to go for. Fats are essential for hormone production so weed them, just ditch the nasty ones.

    What are your thoughts on home-made bread though?

    1. Hi Simon,

      It’s all down to the flour you use at the end of the day. You can regulate the sugar with home made bread but the refined flour will always bring you down. Can you make Soya or Linseed bread with your maker? That’s always an option if you can!

  2. As a young bodybuilder, your information is super critical for my physique! I am in a phase where I am trying to burn fat, and I am so glad I learned that bread is bad! I eat almost all the time. I am part of a family and culture where we always eat rice, but I encouraged my family to eat brown rice. Should I still avoid rice? Seems like a keto diet where I am avoiding carbs, so I want to learn more about this. I plan to eat more eggs and fish, thank you so much!

    1. Hi Marques!

      No I wouldn’t avoid rice altogether, certainly not if it’s the brown variety. The key to taking info from these articles is – everything in moderation. Just because you read that white bread is a bad option – doesn’t necessarily mean you should never ever eat it again! 🙂

      Hope this helps mate – good luck with your body building exploits! 

  3. Hey there! I’ve really enjoyed reading this article as its packed with lots of valuable information. I try to incorporate eggs into my diet almost every single day but do you recommend I leave out the yolk and consume the egg whites alone or can I eat the yolk as well? 

    Thanks in advance for answering my question. Keep up the good work!

  4. Great post. I always love it when I read that people are getting healthy by eliminating sugar from their diet!

    I have been doing a low carb diet for over 4 years. I lost 60 pounds 3 years ago and have kept it off. I eat everything on your list with the exception of fruit. Fruit is very high is sugar and raises my glucose which ends up taking me out of ketotis. So I just skip it and I honestly don’t miss it. I am in perfect health and haven’t been sick in over 3 years. So in my experience you really don’t need fruit. I do however take a daily multivitamin. If anyone reading this wants to do a low carb diet and continue to eat fruit, I suggest sticking with berries. They have the most fiber and the least amount of sugar.

    I wish you the best! 🙂

    1. Hi there Wendy, 

      Well it sounds as if you’ve really got your health under control there, and you haven’t been ill in over 3 years?

      Well done girl – a sure sign of a healthy lifestyle! 🙂

  5. Although I agree the majority of us need to reduce our carbohydrate intake, personally I don’t believe in low carb diets. We need carbs as they are our bodies natural source of energy , the problem is they are very easy to over eat on…those pesky cakes! 

    To lose weight it all comes down to calories in vs calories out. We just need to make a conscious effort to say no to certain foods at times or just reduce the amount of food we eat as well as take part in some sort of daily physical activity. 

    How did your friend find sticking to the low carbs?

    1. No problem Tom – not everyone is into the same health route or the same diet etc. I agree with you on the ‘calories in vs calories out’ (well put!). 

  6. Hi! Thank you very much for this very useful list. I usually find myself struggling to decide if a food could be in my permitted list or not!

    You have outlined the basics, and I also like you have gone into some specifics. I personally must be careful with the low fat versions of yogurt.

    PS: LOL when I saw the slice of bread! 

  7. Hi Chris,

    Thank you for the interesting article – it has certainly made me rethink some of my eating habits. It is refreshing to see someone write that it isn’t the end of the world if you indulge occasionally. 

    I rarely eat bread, so that isn’t an issue, but I do eat rice cakes sometimes as an alternative for a quick lunch. I know they are carbs and also processed, but sometimes I just want something to act as a base. like bread does, for toppings. I am guessing rice cakes probably belong in your ´avoid´ list, but it would be good to have your opinion. Also, if I should be avoiding rice cakes I would love some ideas for alternatives.

    1. Yeah I’m afraid rice isn’t great if you’re looking to go on a low card route Christine. Have you thought about trying the low carb options of bread – they are a little expensive but they do taste pretty nice?

  8. So many valuable information. Changing your diet is not very difficult but you have to be on the right mindset to do so. You give very good advice that we can follow. Some of them I already knew but there are a few details that now I will try to follow. It’s not easy when you are running all day to keep a controlled diet but it can make a real difference. Thank you for all the important information you provide.

    1. Hi Stratos, 

      Hmmm – Changing your diet is not very difficult?

      I don’t know whether I 100% agree with you there, a lot of people find it VERY difficult. But thanks for taking the time to leave your opinion with us! 

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