I want to go on a low-carb diet and possibly intake no carbs at all.
Yes, I have been looking online to find a food chart of some sort but I can’t really find anything.
Most vegetables are low carb. Some good foods to include in your diet are broccoli, green leafy veg. like swiss chard, kale, spinach. There are few veg. that are high in carbs… like corn- avoid this. Carrots, too are higher in carbs. Eat as much food as possible in its most natural state.
You still need to get some carbs, just stick to lower glycemic carbs like these mentioned above. Also add a lot of fiber to your diet to help make you feel full and to help cleanse your colon as well. Some good fiber supplements contain guar gum, psyllium seek husk powder and apple pectin.
If you are going on a low carb diet, you want to avoid eating fruit very often. If you do eat fruit, have in in the early part of the day, preferably before 12:00 noon and make it a low-glycemic fruit such as peaches, strawberries, blueberries, grapefruit, cantaloupe and plums. Avoid watermelon, grapes and bananas. Fruits should always be eaten along with a source of protein to avoid a rapid increase in blood sugar. When you eat a high glycemic food (sugary food) alone, your blood sugar goes up, insulin is released, sugar is stored as glycogen and fat. This actually teaches your body to store fat efficiently… exactly what you are trying NOT to do. It also makes you crave carbs.
Also, if you are going low carb, you need to eat every 2.5 – 3 hours to help maintain a normal blood sugar level. This will keep you from getting hungry (and binging) as well as keeping your brain functioning well.
Include good fats in your diet too (not too much). Your body needs fats to make hormones which regulate many cellular functions. Add a couple of teaspoons of extra virgin olive oil to hot vegetables or salad along with lemon juice. Omega-3 fish oil is very beneficial as well.
If you are going low carb, you need to make sure you are getting enough lean, goodquality protein from sources (if you are not vegetarian) like lean beef, turkey, chicken, wild salmon, cod and flounder. You’ll need about 1 gram of protein per pound of bodyweight. You can check out a lot of good nutritional information in a book by Corinne Netzer, The Complete Book of Food Counts.
No carb foods would be fat & some meats, but there are many low carb foods (see the list posted on Atkins website – not enough characters allowed here)
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
The important thing to know is where you are at on the low carb journey? Concentrate on what you can have and don’t dwell on what you can’t have.
During the first 2 weeks, you can have several cups of salads – Bacon, lettuce & a lil tomato with avocado/mayo dressing is my fav. Jicama, cucumber, celery & radish marinated in sesame oil & hot pepper flakes with rice wine vinegar & artificial sweetener. Make a stir fry with Bok Choy, bean sprouts, bamboo shoots, celery, mushrooms, shirataki noodles & your fav meats. I love eggs & could eat deviled eggs every day. You can smother omelets & meats with mushrooms & peppers & cheese. Meatzza – Meatloaf with pizza toppings (pepperoni, mushrooms, peppers, mozzarella) I prefer very thin sausage patties fried crispy with pizza toppings. Pork rinds & celery sticks are great crunch and can be eaten with dips (avocado/mayo/cayenne is my fav) & tuna/chicken/turkey/egg salads. I love love love my rotisserie and it makes the meats extra tasty. I cook a turkey every couple of months and make soup with the bones (add vinegar to leach minerals) & turkey salads. I’ll cube up some turkey meat mix in a couple of raw eggs add cheese (and broccoli after induction) with cayenne powder & nuke a couple of minutes for nearly instant meal. Flax seed should be eaten 2T daily even in induction.
Ground flax seed (2-4 Tbsp) 1/4 cup water, sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
After the 2 week induction, you add 5 grams of carbs per day every week and add a much greater variety of non starchy vegetables. Change your mindset – eat what you like to eat, just adapt it to low carb –
replace bread with lettuce
replace pasta with cabbage
replace rice with cauliflower
replace potatoes with brocolli
I eat all my favorite Chinese, Italian, even Mexican foods with low carb foods. Cabbage makes an excellent pasta substitute (for me) Make a lasagna with blanched cabbage leaves & thinly fried eggplant instead of noodles. Sugar free pasta sauce over fried cabbage. My fav is chicken cacciatore, I add greens & flaxseed or chia seed for body and also add pizza toppings – pepperoni, mushrooms, lots of mozzarrella. Alfredo sauce is also low carb..
I make a lot of shredded cabbage & mayo or fried cabbage if I’m a bit more ambitious. I cook up some bacon & throw in onions & let them fry & it makes any salad extra special (BLT) Avocado & turkey is great on a salad – Grilled chicken or fajita meat & fried onions too. Sometimes I’ll make a canned salad – can mackerel, can baby corn, can water chestnuts, can bamboo shoots, can artichoke hearts, can sweet red peppers & add in mayo & chia seed gel.
Kim Chee is a fermented cabbage salad & is suppose to be one of the most healthy foods in the world. You can make a huge batch & it will sit in refrigerator fine for a long time.
I usually make huge batches of food & freeze most of it. I cook meats 20-30# at a time (for just me) I have gone into the forums for recipes (especially when I first started low carb) I was shocked that fried “rice” made with grated cauliflower tasted just like it’s name sake. Shirataki noodles are traditional in Japanese sukiyaki and low carb. I’ve heard faux mashed “taters” made with cauliflower & cream cheese can fool non low carbers. “potato” salad using cauliflower instead.
I don’t cook much but many recipes abound. Adapt what you’ve always eaten first (I bet someone has a recipe for it or low carb version) and then start exploring.
Chia seeds sound so expensive but 1# will make 10# food (when you can splurge some – Amazon.com has couple lbs. for $16 shipped to you. I buy mine in bulk – 24# for $5.83# with free shipping at getchia.com
I also order off Amazon – Lowrey’s Pork Rinds 18 for $15 – they pop like popcorn & are portion controlled.
Faux tapioca – 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream and added water during induction) & artificial sweetener if you like and mix it all in. Can be eaten after an hour but will be better tomorrow.