No carb foods and low carb foods are the latest fads for achieving quick weight loss. But one should also know which food to eat in what quantity to have the maximum effect of it.
Carbohydrates or carbs (in dieting term) encompass sugar and starch present in foods and drinks. They are essential nutrients that serve the main purpose of supplying energy to the body cells and tissues. After consuming carbohydrates, they are converted into glycogen, which is then stored in the body for further use.
There are 2 types of carbohydrates- simple and complex. The former is easy to digest, while the latter takes time to digest. Though carbohydrates are essential for normal functioning of the body's metabolic processes, excess consumption leads to accumulation of fats, causing weight gain. Thus, need to consume foods with low or no carbohydrates arises.
Let's take an example of Atkins diet; over here, the induction phase meal plan consists of foods low in carbohydrates, but high in proteins and fiber. Hence, dieters who strictly follow this diet program abstain from consuming foods rich in carbs, like rice, potatoes, pasta, and certain fruits and vegetables.
List of No Carb Foods
The doctor may prescribe a no-carbohydrate diet only if a patient is diagnosed with underlying health conditions related to insulin and blood glucose levels. While there are so many foods with low carbs, you can find limited options for non-carbohydrate foods to eat. Here is a list of zero carbohydrate foods which can be included in the dieter's meal plan.
Water is considered as one of the healthiest carbohydrate-free drinks. It is not only carb free, but is also essential for keeping the body hydrated and carrying out the normal metabolic processes of the body. Drinking about eight glasses of water decreases the appetite, thus aiding in weight loss. Diet soda is an example of a no carb drink.
Majority of the oil types, including olive oil, safflower oil, and corn oil contain zero carb and little fat. Margarine, prepared from vegetable oils, is another food item with no carbohydrate. Nevertheless, it is to be borne in mind that oils are high in fats and fatty acids. Hence, it is also important to keep a watch on the oil consumption amount.
Majority of the dairy products, excluding milk, contain no carbs and are a favorite among those who want to lose weight. Butter, one of the popularly consumed dairy products is also free of carbs. But, like oils, keep a watch on butter intake as it contains 80% fat.
Many cheeses contain very low to no carbs. For example, gruyere and Monterey Jack contain about 0.1 g carbs per three slices, while cheddar, fontina and muenster contain 0.2 g carbs per three slices.
Spread cheese on grilled or baked meat for a perfect no-carbs meal.
Salad vegetables are found to be zero in carbohydrate content. Based on the taste preference, one can include vegetables like parsley, lettuce, mushroom, celery, radish, and spinach.
Eggs are another good non-carbohydrate food. Hence, they form a basic food item for no carb diet.
Eggs are rich in protein, amino acid, fat, cholesterol, and tryptophan. While following a no carb diet plan, eggs can be hard-boiled in order to obtain maximum benefits from them.
Not all fish are carbohydrate-free, however, some of them contain very low to no carbs.
Some of the fish types that have no carbohydrate in them are sardines, tuna, and salmon. They can be prepared by boiling, grilling, and baking (i.e., without oil or fat) to retain the zero carbohydrate nutritional value.
Poultry are rich in proteins, but free of carbohydrates. Hence, for no-carbohydrate diet menu, poultry like chicken and turkey can be included. They are best eaten by steaming, broiling, grilling, and baking, rather than frying them in oil.
Beef and most other meat varieties, before they are processed, are no carb foods. You can bake or grill meat for no carb dieting.
Nevertheless, meat are enriched with carbs after being processed. Thus, depending upon the meat processing method, the amount of carbohydrate content may vary.
Complete elimination of carbohydrate from the daily diet menu is nearly impossible. One can practice a low-carb diet for a particular period but only under strict medical supervision. If low or no-carb diet is followed for a prolonged period, there are chances of developing unusual symptoms and health complications.
Even though these foods are meant for weight loss, always take a dietitian's advice prior to incorporating them in the daily diet plan. On a safety note, non-carbohydrate foods should be consumed only after consulting a qualified physician.