Eating on a low carb diet can be a bit of a challenge, especially in the beginning. But once you get acclimated to it, you will easily know what you can and can’t eat in order to lose weight easily.
When I first started my low-carb, high-fat diet, I found it easier to follow a list of what I could and couldn’t eat. Then after a while, it started to click in my brain how to eat. So today I wanted to share my list with you.
It really is simple. You want to avoid anything that has sugar in it. This would include foods that have natural sugars, like root vegetables and starchy vegetables as well as most fruits.
And you want to eat a lot of fatty foods. I’m not talking about fats that are associated with sweets, like donuts. No, I’m talking about foods that have natural fats.
But to make it easy for you, I created a list that you could use as a guide.
What NOT to eat on a low carb diet
- Sugar and Sugary foods: Avoid any candy, cakes, cookies, pies, soda, juices, ice cream. (Most processed foods contain sugar and should be avoided.)
- Grains and starchy foods: Avoid any kinds of bread, pasta, corn or rice. These are all very high in carbs and sugar.
- Beans: Although these are high in protein they are very starchy and should be avoided on a lchf diet.
- Root veggies: Most root veggies tend to be higher in carbs because they have more starch.
- Sugar substitutes: These are highly processed and fake food. They should be avoided.
- Beer and alcohol: Beer and mixed drinks are very high in carbs. There are some spirits that are low in carbs if you must partake. Drinking On A Low Carb Diet
- Fruit: Most fruits are high in sugar with the exception of berries. However, berries are easy to go overboard on so I suggest avoiding completely in the beginning of a low carb diet.
- Processed Food: I suggest avoiding all processed foods. Processed foods always have extra chemicals and sugar hidden in them. You should avoid all sauces and condiments like ketchup. Always read the label and avoid anything that is more than <1 sugar.
- Milk and Yogurt: These tend to be high in sugar and carbs. The low fat are the worst because they remove the fat and add sugar.
- Bad oils: Avoid canola, corn, vegetable, peanut, cottonseed and soybean oils. Also, avoid any fake oil like partially hydrogenated oil or margarine.
What TO eat on a low carb diet
It is really all about eating more fat. The more fat you eat, the more fat you will burn.
- Healthy oils: Butter, Ghee (clarified butter), extra virgin olive oil, extra virgin unrefined coconut oil, avocado oil and bacon grease.
- Eggs: Eggs are the perfect food. Free range eggs are best if you can find them. You can eat eggs any way you like. They also make a wonderful snack, just keep some hard boiled eggs on hand.
- Meats: Beef, pork, bacon, chicken, and turkey.
- Fish and Seafood: Fatty fish is best. But you can also enjoy shellfish as well, just be sure to dip it in some yummy melted butter.
- Cheese: Full fat cheese is best. Avoid anything that is low fat.
- Olives: Black and green olives are very high in healthy fat and very low in carbs.
- Avocado: This veggie is full of tons of healthy fat. Eat as much as you want.
- Nuts and Seeds: Avoid the dry roasted nuts as they often include peanut oil. I suggest raw nuts and seeds. Just check the label. You only want nuts, nothing extra.
- Spices: salt, pepper, fresh herbs and most spices have zero carbs.
- Green vegetables: Most of the vegetables that grow above the ground are great with the exception of corn and “winter” squashes. Also, go light with the tomatoes.
I hope you find these lists helpful for your low-carb, high-fat diet helpful. I typed it off the top of my head, so if I’m missing anything or if you have a question, please type it below. 🙂
PS. Here are some Eating Out Tips for your Low Carb Diet.