Replacing high-carb diet foods for low-carb diet foods can have a number of health benefits, including reducing blood sugar, improving blood pressure, and lowering blood triglycerides Levels.[Reliable source 1, 2, 3]

Before listing or identifying low carb diet foods, let’s first understand what low-carb diet really means.

What is a low-carb diet?

Scientifically, there is no clear consensus on what defines a low-carb diet food.

However, according to Wikipedia and NCBI, a low-carb diet, also known as low carbohydrate diet is a diet that restricts the number of carbohydrates ( from pasta, bread, and other sugary foods) a person consumes from a meal and replaces them with protein, good fat, fruits, and healthy vegetables.

This diet can be a better option for weight loss and general wellness.[4]

With low carb diet foods, you’re sure of curtailing your cravings and reducing your weight [5, 6]

Studies have shown that weight loss can be achieved effectively when you eat low carb diet foods or no-carb diet foods than low-fat diets. [7, 8]

So if you are on the search for low carb diet foods to eat for weight loss or other health conditions, here are the top low carb diet foods to consider.

1. Eggs

Eggs are nutritional foods that provide your body with fat, protein, vitamin A, two B-complex vitamins, vitamin D, phosphorus, and other essential nutrients. They are awesome replacement for high carb foods and can be a good solution to weight loss. Eggs are better eaten as breakfast in the morning since they have high protein and morning is when the digestive system runs at its peak. [9, 10]

Even studies have shown that eating a high-protein breakfast can help minimize cravings and calorie intake.[11]

To add to the benefits of eggs, healthy foods enrich with eggs can help boost brain function and eyesight as well.

Note: Eggs contain low calories and carbohydrates and are awesome proteinous food to consume.

How many carbs in eggs?

According to the U.S Department of Agriculture, one large egg has the following
carb amount

• 0.6g – Boiled
• 0.4g – Fried
• 0.4g – Omelet
• 0.4g – Poached
• 0.4g- Raw
• 1.9g – Raw goose
• 0.0g – Raw quali
• 1g – Scrambled
• 0.2g – White
• 0.6g – Yolk raw

Source:| USDA

2. Shellfish

Shellfish are animals that dwell in water and have a shell or shell-like exterior. They contain low calorie including good fats, lean protein, and healthy micronutrients. Eating shellfish may be great for weight loss, brain function, immune system and heart health.[12]

Examples of shellfish include shrimp, crayfish, crab, mussels, while clams, scallops, oysters, and lobsters.

How many carbs in shellfish?

Depending on the type of shellfish, the carb amount per 100grams serving include;

• 11g – Abalone, fried
• 12g – Oyster, Eastern, breaded and fried
• 16g – Whelk
• 0.2g – Shrimp, coked
• 7g – Mussels, blue, cooked
• 5g – Scallops Steamed

Source:| USDA

Tips on how to eat shellfish for weight loss

• Do not marinate your fish in fattening substances like soya sauce.
• Preferably, steam your fish and do so at a low-temperature heat.
• Avoid dipping your fish in fattening oil. The best is to cook your fish without oil and if you must, use extra virgin olive oil.

3. Asparagus

Asparagus can be a good option to consider if you are looking at losing weight as it contains fewer carbohydrates. Aside from the low carb content, asparagus also contains low-calorie, lots of water, plus soluble and insoluble fiber.

A number of studies supported this claim by suggesting that ” foods less in calories, rich in fiber and water are great for weight loss”. [13, 14, 15, 16]

How many carbs in asparagus?

Amount per 100grams

• 3.9 g asparagus
• 4.1g asparagus boiled

Source:| USDA

4. Chicken

Chicken is a no-carb or zero carbs lean meat, popularly consumed worldwide by chicken lovers. It’s enriched with many healthy nutrients including protein, B vitamins, calcium, and selenium. Chicken is not only low in carbohydrates, but it’s also low in calories and can be a great switch for high carb meat in diets. Eating chicken regularly can actually help you lose weight in a healthy way as it contains less fat.

How many carbs in chicken?

Amount per 100grams

• Carbs – Zero grams

Source:| USDA

5. Bell Peppers

The spicy image of both hot and mild bell Peppers is not for fancy. Bell peppers are another low carb diet foods you can eat for weight loss. Just like many fruits/vegetables, they offer vast healthy nutrients (such as vitamin C, carotene antioxidants and very high fiber)  to your body and at the same time reduce the number of calories you consume in a day.

Note: One bell peppers (45g) contain 18g of calories which is less than the daily recommended amount. Also, a green bell pepper contains 4.3grams of carbs while the red has 4grams.

Beyond weight loss benefit, eating bell peppers can also help with vision clarity, cancer, heart disease, immune-boosting, healthy pregnancy, skin glow, and brain function.[17]

How many carbs in bell peppers?

Amount per 100grams

• 9g – chilli peppers green
• 9g – chilli peppers red

Source:| USDA

6. Cucumber

Popular Fruits and vegetables with low carbohydrates aren’t just good for great health, they’re a welcome addition to weight-loss diet plans. Cucumbers are no exceptions to such ability as they contain a high amount of water, low calories, vitamin C and a small amount of vitamin K.

To eat cucumber for weight loss combine it with protein-rich foods ( like eggs, lean meat, cottage cheese, and nuts.) as it lacks protein nutrient which is mostly needed for joins, skin and muscle building [18,19,20,21]

Another way you can eat cucumber for weight loss is by adding it to salad, yoghurt, smoothie and, making Juice with it.

How many carbs in cucumbers?

Carbs amount per 100grams

• 3.6g- Cucumber
• 2.2g – Peeled Cucumber
• 2.3 – Fermented cucumbers

Source:| USDA

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