According to a survey, most people who made New Year’s resolutions wanted to lose weight. But resolving weight loss is much easier than keeping one. But just aim for a low-carb diet to keep your weight loss resolution this new year 2023.
Carbs give energy to the body. The body breaks down carbs into energy to use them immediately or later. If the body does not use the carbs it stores in the muscles and liver, where it converts into fat. Reducing carbs tends to reduce your appetite. The best low-carb foods for weight loss, according to nutritionists are eggs, lean meats, seafood, nuts, and seeds, including nut butter, healthy fats(oils), unsweetened dairy products, leafy green vegetables, low-carb vegetables, and fruits.
Eggs
Eggs are a good option for breakfast and weight loss. Eggs have near zero carbs. It contains a wide range of healthful nutrients like fat, protein, vitamin B2, vitamin B12, vitamin D, selenium, and iodine. So, that is why eggs are often called "nature's multivitamin.”
Eggs are metabolism-boosting, low-carbohydrate food that also contains a nutrient called choline which works in the body to suppress leptin, the hunger hormone. While the egg’s yolks increase the body's absorption of antioxidants. These attributes make eggs effective in increasing metabolism and supporting health. The egg is versatile and easy to add to your regular diet. For fast weight loss results, you can add spices to your eggs.
Lean meat
Lean meat is a good source of protein that can be included in a weight loss diet. Lean meat is close to zero carbs. Lean meat is meat that has a lower fat content compared to other cuts of meat. Some examples of lean meats include:
- Chicken breast
- Turkey breast
- Lean cuts of beef
- Lean cuts of lamb
In general, good sources of lean protein include lean cuts of beef and lamb. It will contain lower fat content and fewer calories. This can make it a good choice for those trying to lose weight. Beef and lamb contain important nutrients like iron and vitamin B12.To keep their fat content low always steam, grill, poach, bake or broil it. Frying lean meat in oil increases its fat content, even if you use healthy oils. Chicken is among the world’s most popular meats. It’s high in many beneficial nutrients and an excellent source of protein. It may be better to go for fattier cuts of chicken like wings and thighs if you’re on a low-carb diet.
Seafood
Seafood is good source of protein that can be include in low-carb diet. Many types of seafood are naturally low in carb and can be a good choice for those trying to reduce their carb intake and follow a weight-loss diet
Salmon and tuna are high in vitamin D and are great sources of omega-3 fatty acids. It is important to choose high quality, minimally processed seafood.
Nuts and seeds, including nut butter
Nuts and seeds are good sources of nutrients. These foods are generally low in carbs and high in healthy fats, protein, and fiber, which can help you feel full and satisfied. Some examples of low-carb nuts and seeds include:
- Almonds
- Peanuts
- Pistachios
- Macadamia nuts
- Cashews nuts
- Brazil nuts
- Hazelnuts
- Macadamia nuts
- Coconut
- Walnuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseeds
Nuts and seeds can be eaten as a snack or added to a variety of dishes, such as salads, oatmeal, and smoothies. Nut butter, which is made from ground nuts, can also be a good source of nutrients and can be included in a low-carb diet in moderation. It's important to choose high-quality, minimally processed nuts and seeds whenever possible. By eating nuts you can increase your calorie intake. It's also a good idea to add a variety of protein sources to your diet to ensure that you are getting a wide range of nutrients.
Healthy Fats (oils)
Several types of oils can be included in a low-carb diet. These oils are generally low in carbs and high in healthy fats, which can help you feel full and satisfied. Some examples of low-carb oils include:
- Olive oil
- Avocado oil
- Coconut oil
- MCT oil
These oils can be used for cooking or added to a variety of dishes, such as salads, smoothies, and baked goods. It's important to choose high-quality, minimally processed oils whenever possible.
While following a low-carb diet it is also a good idea to pay attention to the type and amount of fat you are consuming. Healthy fats such as monounsaturated and polyunsaturated fats, found in many oils can help people lose weight and support a healthy heart. But it is important to keep in mind that you should consume oils in moderation.
Unsweetened dairy products
Unsweetened dairy products are dairy products that are without sugar. This includes products like unsweetened milk, unsweetened yogurt, and unsweetened cheese. These products can be made from cow's milk, goat's milk, or other types of milk, and they are often used in cooking and baking to add richness and flavor without adding sweetness. These dairy products are excellent low-carb foods. You should not give up dairy products in a weight-loss diet. Unsweetened dairy products include:
- Milk
- Full-fat yogurt
- Greek yogurt
- Cheese
- Heavy cream
Other low-carb cheesy options include blue cheese, cheddar cheese, goat, feta, Swiss Cheese, and asiago cheese, but make sure you consume them in moderation since they are also quite caloric.
Some people prefer unsweetened dairy products because they are trying to limit their sugar intake. Unsweetened dairy products may still contain naturally occurring sugars, such as lactose. It's important to note that always check the nutrition label before buying to see how much sugar is present in a particular product.
Leafy green vegetables
Leafy green vegetables are a good source of vitamins, minerals, and antioxidants, and also support our health. These vegetables are generally low in carbs and high in fiber, but low in calories which can help you feel full and satisfied. Some examples of low-carb leafy green vegetables include:
- Spinach
- Kale
- Chines Chard
- Swiss chard
- Collard Green
- Dandelion Greens
- Mustard green
- Turnip Green
- Microgreen
- Beet green
- Cabbage (Iceberg Lettuce, Brussels sprouts)
- Broccoli
- Romaine Lettuce
- Endive
- Arugula
- Celery
- Radicchio
These vegetables can be eaten in raw or cooked form. Vegetables can be added to a variety of dishes, such as salads, soups, and stir-fries. It is always a good idea to include a variety of vegetables in your diet. Every type of vegetable provides a unique combination of nutrients. Eating a leafy greens diet can offer numerous health benefits such as help in weight loss, heart disease, high blood pressure, and mental disorder. Unfortunately, many leafy green vegetables cannot be found the whole year. So to get all the health benefits from leafy greens, make sure to include a variety of these vegetables in your diet.
Low-carb vegetables
Vegetables generally contain less sugar and carbs than fruits. In your diet vegetables should be an important source of nutrition. Vegetables are high in fiber and lower in overall calories per serving than any other food group. They also contain healthy compounds such as phytochemicals, vitamins, and minerals. Due to the higher water content in a vegetable, they have low carb content per standard serving. These are the best low-carb choices:
- Onion
- Cauliflower
- Cucumber
- Green Beans
- Red Bell Peppers
- Portobello Mushrooms
- Eggplant
- Tomato
- Radish
Almost all vegetables are low in carbs except starchy root vegetables, that’s why you can eat many of these vegetables in your weight loss diet.
Fruits
Fruits contain carbohydrates, but it is not good for your health to cut them from your diet. Fruits are a good source of nutrients, including fiber, vitamins, and minerals, and can help support overall health. Different fruits contain different amounts of carbs, so you can enjoy the healthy benefits of
fruits, by choosing the right one, in the right amount. Fresh fruits are generally low in fat and calories, which may make them an appropriate choice for people who want to lose weight. Some fruit contains low carbs than others and can be included in a low-carb diet for healthy weight loss. Low-carb fruits include:
- Avocados
- Olives Berries (such as strawberries, raspberries, and blackberries)
- Citrus fruits (such as lemons, limes, oranges, Grapefruit
- Apricots
- Kiwis
- Apple
- Melon
- Watermelon
- Cherries
- Tomato
- Peaches
It's important to note that while these fruits are lower in carbs as compared to other types of fruit, they should still be consumed in moderation as part of a balanced diet. Due to the higher amount of naturally occurring sugars in fruits, they have a higher carbohydrate content. Low-carb diets say not to eat fruits. But sugars present in fruits are not bad for every person, they can add fruits to their low-carb diet in appropriate amounts for a healthy purpose.
The bottom line
People follow a low-carbohydrate diet as a way to lose weight. But weight loss on a low-carb diet is not necessarily due to the absence of carbohydrates. To achieve and maintain weight loss, it's important to focus on eating a balanced diet that includes a variety of nutritious foods and engaging in regular physical activity.
Last but not least the effectiveness of a low-carbohydrate diet for weight loss may vary from person to person. Making the right choices for a diet can take time and effort. To make it easy and simple to reduce weight and live a healthy life, speak with a healthcare professional before starting any new diet or exercise plan.
