One thing I learned when researching the recipes for breakfast, lunch and dinner is that it is best not to put all carbs together. It is much better to list the ‘good’ carbs and the ‘bad’ carbs separately. Good carbs do not cause the sudden rise in blood sugar levels that bad ones do. These complex carbohydrates will make you feel fuller for longer and less likely to have an energy high followed by a rapid energy low.
Foods on the list will mostly be complex carbohydrates or good carbs. Good carbs are foods that are unrefined and close to their natural state. Bad carbs or simple carbohydrates are foods that have been very refined such as white bread, sugary foods, white rice and pasta. There are of course some foods which fall somewhere in between.
When embarking on a low-carb diet to loose stomach fat, the majority of your foods should be in the form of non starchy vegetables and salad greens. Non-starchy vegetables are low in calories while containing a wealth of nutrients like antioxidants and fibre. The following list of vegetables are considered a very good low carb choice: artichokes, alfalfa sprouts, asparagus, bean sprouts, bamboo shoots, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, cucumber, eggplant, green beans, kale, leeks, lettuce, mushrooms, onions, radishes, snow peas, spinach, summer squash, tomato and zucchini. Non-starchy vegetables such as these will also help as an appetite suppressant as they keep you full for longer.
Eating fruit needs to be limited as some fruits contain fairly high levels of simple carbohydrates or bad carbs. Fruits, which have the lowest carb count, are: apples, apricots, blackberries, blueberries, cantaloupe, cranberries, grapefruit, guava, peaches, raspberries, rhubarb and strawberries. Depending on the type of low-carb diet your on, some of these fruits may not be allowed. Always check with the diet you have selected before choosing your foods.
All meats are low in carbs apart from offal and organ meats such as liver. Animal products are high in protein and low in carbohydrates. Red meat is low carb, which includes, beef, pork and lamb. Eggs, seafood and poultry are low carb as long as no other carbs are added in the cooking process. As these foods are all protein based they are a vital part of a low-carb diet. Processed meats such as sausages and ham may contain added carbohydrates and so should be avoided or only be eaten occasionally.
One ingredient that needs to be limited due to its sugar content is milk. Since many people suffer with lactose intolerance, substituting cows milk with soya milk as a good alternative because it is lower in sugar than cows milk. However cheese and some other dairy products are allowed such as butter. Cheese is a good source of calcium and protein in the diet and very useful if on a low carb diet. Eggs in particular top the list of low carb high protein foods. They make a quick breakfast, lunch or dinner and are very versatile.
Foods made from soybeans are also low in carbohydrates. Soy foods are high in phytoestrogens, a naturally occurring estrogen. They are also rich in plant based protein, calcium and vitamins A and D. As well as substituting milk with soya, foods such as tofu, tempeh and soya ice cream are all low carb. Make sure the product you are buying is unsweetened as this can increase the carb value.
And finally on the list are fats. To be able to eat fats while on a weight loss diet seems to go against all previous advice. Fats are carb free, but if using fats be sure to use the healthy, unsaturated ones. Unsaturated fats include the monounsaturated and polyunsaturated varieties. These fats contain antioxidants that can help the body work more efficiently. Choose plant-based fats such as canola, sunflower, olive and peanut oils.
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