What are the foods low in carbohydrates (with example menu)
The main foods low in carbohydrates are proteins such as chicken and eggs, and fats such as butter and olive oil. In addition to these foods, there are also fruits and vegetables that contain low carbohydrate content, and that are normally used in diets to lose weight, some of them are: las fresas, los arándanos azules, la calabaza and la berenjena.
Carbohydrates are a macronutrient that is naturally present in many foods, however, they are also added to many processed and refined foods, and when they are consumed in excess, they can promote weight gain.
However, it is important to know what type of carbohydrate to choose and what can be done, because they are important to provide energy to the body, since their absence from the diet can cause headache, bad mood, difficulty concentrating and even poor sleep. .
See how to perform a low carbohydrate diet.
Fruits and vegetables low in carbohydrates
Fruits and vegetables low in carbohydrates are:
- Calabacín, Swiss chard, berro, lechuga, asparagus, aubergine, broccoli, zanahoria, chicory, chayota, wild col, coliflor, spinach, turnip, cucumber, albemosco, horseradish, repollo, calabaza, tomato;
- Avocado, fresas, raspberries, moras, cranberries, durazno, cherries, ciruela, avocado, coconut, lemon.
In addition, drinks such as tea and coffee without sugar contain carbohydrates, which can be used in diets to lose weight.
The ideal is to include in the diet foods that provide carbohydrates but at the same time are rich in fiber, as is the case of bread, avena or brown rice, for example, because they increase the feeling of satiety, allowing them to reduce portions that are eaten of the food.
Discover some fruits that help you lose weight.
Foods with protein and low in carbohydrates
Foods low in carbohydrates and rich in proteins are meats, chicken, pavo, fish, eggs, cheeses and natural yogurts. Meat, fish and meat are foods that do not contain a gram of carbohydrates in their composition, unlike milk and its derivatives, which contain carbohydrates in small amounts.
See all protein rich foods.
Foods rich in fat and low in carbohydrates
Foods low in carbohydrates and rich in fat are vegetable oils such as soy, corn and sunflower oil; the olive oil, the butter, the aceitunas and the milk cream; las semillas, such as chia, sesame, ajonjolí, sunflower and linaza; vegetable drinks such as coconut and almond milk; and dried fruits such as cacahuates, hazelnuts, nueces, pistachios, nuez de Brasil and almonds, as well as the creams prepared with such fruits as the cream of almonds or cacahuates, for example.
It is important to remember that foods such as tocino, sausages, jamones and mortadella are also low in carbohydrates and rich in fat, but contain saturated fats and artificial preservatives, so their consumption should be limited.
Example menu low in carbohydrates
The table below shows an example menu of 3 days that can be used in low-carb diets:
|foods||Day 1||Day 2||Day 3|
|breakfast||1 cup of natural yoghurt + 1 durazno chopped in pieces + 1 spoonful of chia seeds||1 cup of coffee with 1 pancake (prepared with almond harina, cinnamon and huevo) greased with cacahuate cream||1 vase of lemonade without sugar + 2 huevos revueltos with ricotta cream|
|Morning meal||1 bowl of milling cutters + 1 tablespoon of salve de avena||1 ciruela + 5 marañones||1 pot of avocado milkshake prepared with lemon and coconut milk|
|Almuerzo/Scene||1 chicken fillet with tomato paste accompanied by 1/2 cup of calabaza puree and lechuga salad with arugula and onion, garnished with 1 tablespoon of olive oil||Calabacin paste with 4 tablespoons of ground beef and parsley with pesto||1 fillet of pavo a la plancha accompanied by 1/2 cup of coliflor rice and a cooked berenjena salad with zanahoria and onion sautéed in olive oil|
|afternoon snack||1 wholemeal toasted bread with 1 queso blanco sandwich + 1 cup of sugar-free green tea||1 cup of natural yoghurt with 1/2 banana in rounds + 1 cup of linaza seeds||1 huevo sancochado + 4 slices of avocado and 2 wholemeal tostadas|
The items included in the menu vary according to the age, gender, physical activity and if you have any associated illness, because it is ideal to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.
See these tips and others in the video, the continuation by our nutritionist Tatiana Zanín:
To promote weight loss in the soil, it is necessary to reduce the content of carbohydrates in the diet, it is also important to practice physical activity regularly to help burn the excess fat accumulated in the body, being able to walk, trot or perform some sport. See how to lose weight by walking.
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