Excess carbohydrates can whistle almost to zero trying to lose weight or dry out. Choosing the right low carb foods will help you achieve your desired result. It is impossible to completely exclude carbohydrates, the body needs them for energy. Without carbohydrates, it will be extremely difficult to sustain a workout in the gym and your muscles will be burned. Therefore, carbohydrates must be limited but not completely excluded.
Carbohydrates are divided into fast (simple) and slow (complex). All sorts of sweets, pastries and even dried fruits can slow down muscle growth and reward fat instead of abs cubes. This is because products of this kind contain fast carbohydrates. The situation with slow carbohydrates is different: they are safe and recommended for use!
Going to the supermarket for shopping, it is worth arming yourself with a pre-compiled list. Otherwise, there is a risk of losing a lot of time thinking about how not to harm yourself and satisfy the basic needs of the body. We bring to your attention a list of products with almost perfect carbohydrate content.
- 1 vegetables
- 1.1 Zucchini or zucchini
- 1.2 Cauliflower
- 1.3 Beets (leaf)
- 1.4 Mushrooms
- 1.5 Celery
- 1.6 Spinach
- 1.7 bell pepper
- 2 Meat and Fish
- 2.1 Som
- 2.2 Pink Salmon
- 2.3 Chicken
- 2.4 Turkey
- 2.5 pork
- 2.6 Beef
- 3 Fruits and berries
- 3.1 Lemons
- 3.2 Apricots
- 3.3 Strawberry
- 3.4 Apples
- 4 Dairy products and eggs
- 4.1 Butter
- 4.2 Curd
- 4.3 Kefir
- 4.4 Eggs
- 5 Plant products
- 5.1 Tofu
- 5.2 Pumpkin seeds
- 5.3 Tempe
- 6 Cereals
- 6.1 Amaranth
- 6.2 Almond flour
- 6.3 Peanut Flour
- 7 Drinks
- 7.1 Iced tea
- 7.2 Tomato juice
- 7.3 Maple Juice
Zucchini or zucchini
Such a useful vegetable as zucchini will help reduce the amount of carbohydrates, because in one zucchini of medium size contains only 7 g of carbohydrates. They are suitable for preparing a huge number of mouth-watering dishes. For example, you can make pancakes or bake in the oven with your favorite spices. Or cut into thin plates and roll into rolls with any greens to taste and red fish. This vegetable can boast not only low in carbohydrate, but also with an excellent set of nutrients and vitamins. Potassium, magnesium, sodium, phosphorus, vitamins B and C - this is not a complete list.
In addition to the beneficial effects on the gastrointestinal tract and intestinal microflora, it can prevent many diseases. You can use it in boiled or baked form, replacing high-calorie mashed potatoes or a serving of pasta with cheese, and when chopped, it can be an excellent alternative to porridge. The antioxidants included in the composition will help prolong youth and health, as well as protect the cardiovascular system. For 100 g of cabbage, there are only 5 g of carbohydrates.
A fairly rare product called chard. With a more detailed study, it becomes clear that its value is enormous, and it is completely impossible to overestimate the composition rich in useful substances. Such beets contain a lot of potassium, which reduces the risk of developing heart disease. The amount of carbohydrates per 100 g is only 1 g. At the same time, it can be eaten without heat treatment, and if desired, steam.
It is believed that mushrooms are difficult to digest, but if you choose champignons or porcini mushrooms, you can cook low-carb dishes with excellent taste, which will strengthen the immune system. You can use them as a filling for a hamburger or pizza, or for cooking vegetable stew. The modest content of carbohydrates (only 2 g per 100 g of product) gives mushrooms the right to exist in the menu of all who follow their forms.
This vegetable is edible from root vegetables to leaves, you can use it completely, while it is so unique in its composition that it has no analogues. It helps millions of losing weight to cope with hated kilograms and provides incredible efficiency of this process. Consisting mainly of water, celery is completely free of carbohydrates. And the vitamins in its composition emphasize its need for a diet. It goes well with many products, but can be consumed separately or in the form of juice. The amount of carbohydrates in one stem is 1 g.
It contains an impressive set of vitamins that there is no doubt about the need for it in the diet. In terms of protein content, spinach can give odds to any vegetable, and the content of potassium and iodine complements the useful picture. It is especially recommended for adolescents and people suffering from vitamin deficiency and diabetes. It is necessary to take into account the content of oxalic acid, which, by the way, is easily neutralized by heat treatment with the addition of milk and is almost absent in fresh shoots.
Record holder for vitamin C and a natural remedy to combat insomnia and depression. This juicy and bright vegetable is enriched with B and PP vitamins, mineral salts, sodium and iodine. The list goes on for a long time. It is allowed to be consumed fresh or as part of many dishes.
Meat and Fish
This fish is highly appreciated by both professional fishermen and inexperienced enthusiasts. A distinctive feature of the catfish is the almost complete absence of bones and an amazing set of vitamins and minerals. Potassium and fluoride, magnesium and sodium, zinc and sulfur - an impressive list with minimal calories. You can cook such a valuable product in different ways: bake whole in foil or make fillet steamed.
This fish serves as an excellent source of protein and unsaturated fats, and also has a set of large amounts of vitamins and minerals. And some elements are so valuable that an additional incentive to include this fish in the diet is completely unnecessary! And of course, fish replenishes the body’s reserves with an important component - omega-3 acids. It is allowed to replace fresh fish with a canned version, which will become a budget replacement, not much inferior in useful properties. And the carbohydrate content of half a can is 0 g.
If the chicken fillet does not cause much appetite or you want to make some variety, then the chicken drumstick will be an excellent solution. The amount of carbohydrates in this part of the chicken is again an inspirational zero. At the same time, juiciness is pleasantly pleasing and cannot be compared with breast. Do not remove the skin from the lower leg before cooking, but remove immediately before use, then the meat will be even juicier and more aromatic. By the way, this is an ideal meal after training - the antioxidant selenium in meat can ease the process of oxidative stress.
Turkey meat is ideal for those who follow a diet of almost any severity level. Carbohydrate-free turkey mincemeat is an excellent source of protein that has an exceptionally positive effect on muscle growth, contributing to this process due to its amino acid content. It is preferable to use white meat for cooking tasty and healthy dishes.
Surprisingly, juicy pork tenderloin does not contain carbohydrates per 100 g of product. Buying such meat will not hit the budget, and a pleasant ratio of proteins and fats will allow you to use such a product without any remorse. It is better to refrain from many seasonings if the meat is purchased in a ready-made form. So you can protect yourself from the use of unnecessary and unknown ingredients.
The best part for those who adhere to a proper nutrition system is beef tenderloin. The process of pickling will help to make it more tender. It is known that this type of meat is respected by athletes because of the presence of a special substance keratin, which can increase resistance and endurance, showing incredible miracles in sports halls. To make an excellent snack, it is enough to make a roll with leaf beets, a slice of beef roast beef with cheese filling.
Fruits and berries
If it is better to avoid dried fruits with a low-carb diet, you can treat yourself to fresh fruits, showing a sense of proportion and guided by knowledge of how much carbohydrate this or that fruit contains.
It has the lowest rate and is an excellent helper in the fight against colds, due to the content of a large amount of vitamin C. In a sunny fruit, the carbohydrate content does not exceed 5 g.
Apricot will help increase efficiency and replenish the supply of strength. It is advisable to use it in the season, because it is in such fruits that the content of vitamins and other utilities strive for ideal. Beta-carotene contained in apricot has a magical ability to prevent heart disease and even prevent the formation of cancerous tumors. And the amount of carbohydrates is quite low - only 8 g per 2 fruits.
As is the case with apricots, it is better to buy strawberries in high season to get the maximum benefit, rather than chemical components. Red berries contain very little sugar, but natural sweetness will pacify the ardor of sweets lovers. 11 g. Carbohydrates per 100 g. Strawberries - an excellent indicator!
Apples are loved all over the world and not only by supporters of a low-carb diet. Enriched with vitamins A and B, pectin, minerals, these fruits help maintain health and beauty. Skin diseases, brittle nails and hair, atherosclerosis are only part of the problems in which apples relieve symptoms and help fight the disease.
Dairy and Eggs
It's hard to believe, but it really does have a place on the low-carb list. His reputation has been restored, although the benefits have been questioned more than once. Butter is able to transform dishes, make their taste more saturated and tender. For example, a small amount of oil can be added to mashed steam cauliflower, flavored with a pinch of your favorite spices. Such fats, which are losing weight, are actually needed by the body and help it function properly. And if you do not exceed the permissible norm and choose a quality product, then the benefits will not be accompanied by harm. 1 tablespoon of oil does not contain carbohydrates.
A great variety of types of cottage cheese and cottage cheese products are presented in stores, which on the one hand cannot but rejoice. On the other hand, it makes one make more careful choices in order to feel the benefits of this valuable sour-milk product. Casein milk coagulates during fermentation, increasing the ease of absorption for people of all age groups. Cottage cheese is saturated with protein, but not burdened with carbohydrates. Therefore, he is very respected by athletes and bodybuilders.
Kefir is a storehouse of good without exaggeration. This fermented milk drink has long been tested by time and is an indispensable tool in the fight against excess weight. The digestive tract organs begin to work like a clock, and the body is saturated with calcium, zinc, vitamins and trace elements. Even one unloading kefir day a week is really effective!
I do not quench the debate about the acceptable daily amount, about the benefits of proteins and yolks, the amount of cholesterol. But one thing is certain for sure - this product is undeniably useful, it can and should be consumed. Egg protein is rich in essential amino acids, and the yolk contains B vitamins, as well as A, K, E, PP and many others. The ratio of protein to carbohydrates is optimal. This affordable product is not in vain so popular with millions of consumers! 2 eggs account for only 1 g of carbohydrates.
Tofu soy cheese has gained popularity in many countries, which is not surprising. High in protein, calcium and amino acids with low carbohydrate content. It is priceless not only for vegetarians. The consistency of this cheese, which is essentially more like a dense cottage cheese, allows you to absorb the aromas and tastes of dishes served with tofu. It can be prepared separately, previously marinated by analogy with meat and a little fry. Tofu can protect the body from heart disease and even remove toxins, and the presence of isoflavones will help normalize blood pressure.
These seeds have excellent composition, and their useful properties are striking in their diversity. In this case, one serving contains a lot of protein, and carbohydrates only 5g. for 30 g of seeds. They will spice up many dishes from salad and cottage cheese to soup and fried eggs and will become an additional source of protein. Also, such seeds will enrich the body with zinc, which is essential for metabolism, supporting the nominal system and normalizing hormonal levels.
This protein product comes from Indonesia. It is a compound of fermented soy in the form of nougat. Soya product is rich in protein, sodium and iron, and also provides 24% of the daily norm of riboflavin. By the way, it can be used for diabetes and for the prevention of diseases of the digestive tract.
This cereal has been much appreciated since time immemorial. It contains a special substance squalene, which can withstand the damaging effects of free radicals, as an antitumor agent. This product will be very useful for muscle nutrition, and its history makes you learn more about all the miraculous properties of amaranth. You can cook this cereal for breakfast, replacing the usual cereal.
Replacing the usual baking flour with finely chopped almonds, you can prepare delicious desserts. Such baking will not harm the reliefs of the body and will not ruin the results of hard work. In particular, its composition is rich in vitamin E and monounsaturated fats, essential for heart health.
It is ground into a powder peanuts, which during dehydration becomes less greasy (almost 2 times). It contains a lot of protein, minerals and minerals necessary for the body. Gluten free. Such flour is added to cocktails, made from it pasta for toasts or used for baking.
An alternative to wheat flour can be found to your liking. Coconut flour, wheat germ, hazelnut flour can be added to the above useful foods.
Of course, bottled green or black teas with additives are a dubious product and the composition is sometimes overloaded with harmful components. But you can make this drink yourself and take it with you. This is a great way to quench your thirst. It is better to refrain from adding sugar. And chilled green tea has a powerful antioxidant effect and speeds up the process of burning fat.
Unlike orange, tomato juice contains half as much sugar, and only 10 grams of carbohydrate per glass of drink. It is only a natural juice that does not contain harmful sweeteners and a huge amount of additives. It has been proven that tomato juice helps athletes recover faster and even relieve inflammation!
This is an excellent tool for bone strength and just a very original and healthy drink. Maple juice is prevalent mainly in North America and Canada. By evaporating 40 liters, only 1 liter of syrup is obtained.