The 16 best low carb foods - What do we recommend eating?

Diet plans that are guaranteed to help you lose weight without any physical effort are a big trend in recent years. Many people struggle to find the time to exercise or fail to(in this context, I recommend our article 7 tips to keep exercising). For this reason, they tend to rely on these miracle diet plans that promise them great success. But is it even possible to trust something like that? It depends on the circumstances.

One of the most popular diets in recent years is the ketodiet. There are even a number of diet plans that offer food packages that you can use during a ketodiet. Also very common is the low carb diet, which differs from the ketodiet in some ways, but is built on the same foundation. Both of these diet plans (and many others) can do without foods with minimal carbohydrate content.

If you're starting a diet like this, or are about to, you need to have a good idea of what foods you can include in your diet. For that reason, today we bring you a list of the 16 best low carb/keto foods that are rich in in healthy fats and protein, yet contain almost no carbs.

1. Seafood

Fish and shellfish should be included in everyone's diet. The high fat content and low carbohydrate content at the same time make seafood an absolutely ideal food for a ketogenic diet. Fish contains relatively high amounts of vitamin B, potassium and selenium while containing almost no carbohydrates. However, the sugar content of shellfish can vary, so it's important to keep an eye on these levels. Ideally, everyone should eat seafood twice a week.

2. Low-carbohydrate vegetables

There is probably no doubt that vegetables are healthy and good for your health. But does it fit into a ketogenic diet? The answer is yes, but you need to watch out for vegetables with a high starch content. For example, potatoes, sweet potatoes or beets contain a lot of starch, so it is better to avoid them. Vegetables also contain fibre. Although this is also classified as a carbohydrate, the human body is not able to process it, so it only passes through our body and is then eliminated. For this reason, the fibre content is not included in the total carbohydrate content of the diet. When not counting fibre, most vegetables contain a minimum of carbohydrates, so it is definitely worth including them in your diet.

The most ideal are, for example:

• Beans
• Cauliflower
• Broccoli
• Peppers
• Spinach
• Cucumber

3. Cheese

Cheese is great both in terms of taste and nutrition. All types of cheese are high in fat and at the same time contain almost no carbohydrates, which is why they are great for a ketogenic diet. At the same time, cheese is a great source of quality protein. For example, in 100 grams of 30% Eidam there are 27g of protein, 16g of fat and only 2g of carbohydrates. Last but not least, we get a large amount of calcium and other beneficial minerals from cheese.

TIP: What should be the ideal ratio between Omega 3 and Omega 6?

4. Avocados

There is probably no food that is trending as much as avocados at the moment. Avocados are one of the most popular foods in the world. Thanks to its taste, avocados can be added to a large number of dishes and have great nutritional values. It is an important source of fat, mostly unsaturated. In addition, all the essential amino acids are found in avocados and potassium, vitamin B6 and iron are abundant. This so-called superfood has a very positive effect on weight loss because it contains a large amount of fibre and very little carbohydrate.

5. Meat

Meat is considered to be one of the essential components of the diet of a person on a ketogenic diet. Although the trend today is to avoid meat, it does not change the fact that it offers us a wide range of nutrients that our body needs. It contains no carbohydrates and, in addition to protein and fat, it is rich in vitamin B, zinc, potassium and other minerals.

6. Eggs

Eggs are one of the most nutritious foods found in nature. They contain a huge amount of minerals and vitamins. The yolk is especially important as it contains most of the nutrients in the egg. Although there is a high cholesterol content in the yolk, egg yolks do not raise blood cholesterol levels.

One egg contains 6g of protein, 5g of fat and 0.6g of carbohydrates, making them an absolutely ideal component of a ketogenic diet. The advantage of eggs is that they induce a feeling of fullness, so they can keep you full for a long time.

7. Olive oil

Olive oil has a very good effect on the heart. Some international studies have shown that oleic acid, which is abundant in olive oil, helps reduce the risk of heart attack and other heart diseases. Pure extra virgin olive oil does not contain any carbohydrates, but it is not suitable for hot cooking because cooking destroys its nutritional value. It is therefore recommended to use it only in cold cooking or to add it to hot dishes after cooking.

8. Coconut oil

Coconut oil has unique properties that make it an ideal dietary component in the ketogenic diet. It contains medium-chain triglycerides (for more information on the benefits of MCT oil, see our article on smart drugs), which are processed directly in the liver into ketones. The most important ingredient is lauric acid, which helps to maintain sustained levels of ketones in the body. The great advantage of coconut oil is that it serves as an immediate source of energy without being stored in fat stores. Last but not least, coconut oil has a beneficial effect on blood cholesterol levels.

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9. Greek yoghurt, cottage

Greek yoghurt and cottage cheese both contain a higher amount of carbohydrates than most Cottage cheese and cottage cheese have more protein than most of the foods on this list, but their high protein content makes them a perfect fit for the ketogenic diet. They are ideal as a small snack, for example in combination with nuts, which is why we mentioned them in our article 9 tips for the best fitness snack. Another advantage of these dairy products is their ability to make a person feel full and tiThis makes them perfect for any other type of weight loss diets.

10. Nuts, seeds

Nuts and seeds are great for flavouring different dishes or as a small snack. Carbohydrate content varies, so you need to watch these values. Flaxseeds, chia seeds, pecans, walnuts and macadamia nuts contain the least carbohydrates. If you don't want to consume nuts whole, you can check out our ranking of the best nut butters.

11. Berries (wild berries)

Most fruits are rich in carbohydrates and are therefore not included much in the ketogenic diet. However, berries contain a minimum of carbohydrates in addition to fibre. The advantage is undoubtedly the high content of antioxidants, which can destroy free radicals, which are naturally occurring waste substances in our body. Thanks to these positive effects on the body and its great taste, it is definitely worth including berries in your diet.

12. Butter, cream

Both butter and cream contain high amounts of fat and very few carbohydrates, so they are undoubtedly suitable for the ketogenic diet. Naturally produced butter is definitely a better choice than artificial margarine. Plus, butter contains vitamins A, D and K, as well as MCT oils, which can keep you full for longer. Along with cream, it definitely lends itself to a number of different recipes and this will help avoid stereotyping your diet.

13. Noodles shirataki

These "miracle" shirataki noodles, which are made from konjac, are becoming increasingly popular. The root of the konjac (Indian viper) is used to make a flour that contains up to 95% pure glucomannan. This plant polysaccharide has extremely beneficial effects on the metabolism. It can slow down the absorption of carbohydrates from food and thus reduce glycaemia levels after ingestion. Shirataki noodles contain almost no carbohydrates, proteins or fats. The only downside is that they are hard to find in stores so far, so it is easier to order them online.

14. Olives

Olives provide the same positive health benefits as olive oil. However, in solid form they offer additional processing and preparation possibilities. They can be added to other foods or eaten on their own. The disadvantage against olive oil is the higher carbohydrate content, but it still doesn't hurt to include them in your diet.

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15. Tea and coffee

Many people can't imagine their day without these popular drinks. The good news is that as long as you drink good quality coffee or tea that doesn't add sugar, it won't harm your diet at all. On the contrary, your favourite coffee will put you in a good mood in the morning and help you mentally and physically prepare for the day. Just be careful not to exceed the recommended amount, which according to expertwebsites is 400 mg of caffeine per day. the effects of coffee on our healthread our article on the subject.

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16. Dark Chocolate

Chocolate's inclusion on the list of the best keto foods will surprise a lot of you, but it's really true. Even chocolate can fit into a ketogenic diet. However, it is very important to choose a good quality dark chocolate that contains at least 70% cocoa solids. The better quality the chocolate is, the less carbohydrates it contains, so always choose only the best quality. Even so, it is definitely not worth overdoing it with chocolate.

Try these cocoa beans, which are great for desserts:

What is a ketodiet?

As I wrote in the introduction, one of the most popular diets in recent years is the ketodiet. It is a type of diet in which there is a very fundamental intervention in a person's diet. During a ketodiet, you have to completely minimize the intake of carbohydrates and, on the contrary, increase the amount of fat intake. The amount of carbohydrates taken in during one day should not exceed 50 grams. In practice, this means quite a restriction on what foods you can eat and which ones you must avoid. This is the only way to get your body into a state of so-called ketosis, which is absolutely essential to the ketodiet and without which it is actually pointless.

We've already covered ketosis in a separate article, Ketosis: Everything You Ever Wanted to Know, but for the sake of completeness, I must mention at least the basics here. Normally, the human body draws energy from glycogen. This polysaccharide is stored primarily in muscle tissue and in the liver. However, its reserves are naturally limited and last only for a certain period of time. As a rule, we are talking about 80 to 90 minutes. Then it's the turn of another source of energy - fats. As soon as it is not possible to take energy from glycogen, the level of so-called ketone bodies increases in the body. These are formed as a result of fatty acid metabolism and provide the body with much-needed energy. Simply put, the body burns fat tissue, from which it then draws energy.

In a state of ketosis, the body will last until it replenishes its glycogen stores. And that's exactly why ketodiet is so popular. Since almost no carbohydrates are ingested during ketosis, the body is constantly burning fat from which it must draw energy.

Don't overlook: How do glycogen stores translate into your workout? This and much more can be found in the articleWhat is glycogen? And why is it important?

How are low carb and ketodiet related?

A low carb diet is based on similar foods as a ketodiet, but is not as restrictive. The aim is also to reduce the amount of carbohydrate intake, but the permissible limit is slightly higher. However, unlike the ketodiet, it is not possible to clearly determine how much carbohydrate is appropriate to take in during a low carb diet. This is because there is no set form of low-carb diet and often the term ketodiet itself can even be used to describe it. Most often, however, the daily carbohydrate limit is somewhere around 150 grams for an average build. However, it is of course necessary to take into account the individual weight of each person.

Thus, there is no state of ketosis during a low carb diet, which brings with it certain advantages and disadvantages. The biggest advantage is, of course, a slightly looser diet, to whichyou can include some higher carbohydrate foods from time to time. This makes it easier to get used to the diet and stick with it longer. This is a very important factor, especially in the long term. Another important advantage is that if you don't stick to the diet and break it once, it won't become a problem in your life.in the long run, whereas in the case of the ketodiet it will be a big problem (more on that in a moment). The downside, on the other hand, is that your body won't reap the benefits that the ketosis state brings (more on the benefits of ketosis in a moment).

There is one more thing to point out in this context. Once you decide to follow a low carb diet, you will be forced to cut out sweetened beverages, sweets and all other sources of fast sugars from your diet. After some time, you may be surprised at the effect this will have on your weight and overall health. Many people, after a while on a low carb diet, find that they don't need to change their diet so drastically, but simply replace similar foods with healthier options.

What are the pros and cons of the ketodiet?

We have already partially covered this topic in the previous paragraphs, but now we will look at it in more detail. Let's start with the positive. Ketodieting has been shown to help with weight loss and is even more effective than diets based on minimal fat intake. It also helps reduce the risk of diabetes and cardiovascular disease. Quite surprisingly, people following the ketodiet often report thatthat they experience less hunger and appetite, which understandably helps with weight loss. Another benefit associated with switching to a ketodiet is, of course, the fact that you are taking charge of your diet and avoiding unhealthy foods.

At the same time, however, it is also necessary to mention some of the disadvantages that accompany the ketodiet. The first one is felt especially at the beginning of the diet plan. During a ketodiet, you are very limited in what you can eat, which can be unbearable for some after some time. Another big disadvantage is that once you break the ketodiet and take in more carbohydrates, you fall out of the ketosis state. Thus, it will take some time to get back into it. Therefore, the final effect will be much smaller.

What if I can't cook?

Ketodieting puts really high demands on the preparation of quality meals, which is very time consuming. In order not to eat the same thing every day, you will have to look for and try new recipes that do not require some "forbidden" foods. The high time commitment is one of the reasons why many people give up on the ketodiet. Fortunately, there is a way to avoid endless cooking from a limited list of foods. In the beginning of this article, I mentioned food packages that are created specifically for the ketodiet. These packets contain all the food you'll need during the day. It will only take a few minutes to prepare, and you'll be sure to take in the ideal amount of all macronutrients.

If you don't fancy something like this, don't worry. Diet packs consist of a variety of foods to avoid the stereotype, and they are often surprisingly tasty at the same time. In addition to saving you a lot of time, they can also save your wallet. In fact, one course usually works out much cheaper than if you decided to cook at home yourself. Lots of companies offer trial packages that only contain a few courses and allow you to sample the dishes that are in the packages. If you have any doubts about diet packages, we recommend trying something similar for a day or two to test how it suits you.

If you're not sure which diet package to choose, read our comparison of the bestch ketodiets, where we've detailed the best diet plans you can currently find. We've focused on price, the composition of each meal, the variety of the menu and, of course, taste.

Who is the ketodiet suitable for? And who should avoid it?

There is a very quick and simple answer to the question of whether the ketodiet is suitable for everyone. No. Ketodiet requires 100% discipline and a great deal of willpower. Sticking to a restricted diet is definitely not easy and far from it, this type of diet will not suit everyone. However, that's not automatically a bad thing. There are countless diet plans you can try, and none of them are the "right" one. Something different suits each of us. If you already know in advance that it's unrealistic to go a few weeks without anything sweet (which is often not easy for even the most dedicated pro), opt for something a little more moderate. For example, there is a low carb diet that can be transitioned smoothly into a ketodiet. However, any quality diet that contains enough essential macronutrients will do.

When you want to lose weight, the most important thing of all is to get into a calorie deficit. The energy you burn must be greater than the energy you take in. If you follow this, the pounds will come off. Ketodieting is of course very effective and many people find it really works for them, but if you are not one of them, don't hang your head. Read our article on what the best weight loss diet looks like for more information on how tofor more information on the right diet for weight loss and you'll see that losing excess pounds really isn't that difficult.

That's all from us for now. But if you have any questions, feel free to contact us in the comments below the article.

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