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List of low carb food - less than 20g carbs

List of low carb food - less than 20g carbs

A low-carb diet is one that has a restricted intake of carbohydrates. The daily carbohydrate intake might range from 5g to 50g in low carbohydrate diet. Weight reduction, insulin resistance, PCOS, diabetes, fattyliver, and other metabolic disorders including high blood pressure and cholesterol can all be managed with a low-carb diet. Low carbohydrate diet is one of the most effective diet for weight loss and management of metabolic diseases.



High carbohydrate food triggers insulin secretion which results in insulin resistance and fat buildup.  The most dangerous fat is visceral fat which is a major contributor of high blood pressure and heart disease.

So let’s start with zero ,"0" carb food list

1.    Water

2.    Lemon water

3.    Plain green tea or herbal tea without sweetening

4.    Black tea or coffee

5.    Infused water with cucumber, ginger, mint, lemon etc..

6.    Warm water with 1tsp of desi ghee

7.    Bullet tea or coffee with butter or coconut oil or avocado oil or MCT oil

So, if you are on water fast or you are following a ketogenic diet then you can definitely include these food items without any guilt.

Food items with less than 5g carbohydrate per 100g

1.    Green leafy vegetables like Bathua leaves, Radish leaves, Spinach. Lettuce etc..

2.    Vegetables like Radish, Bitter guard (Karela), Bottle guard (Lauki), Brinjal (Baigan), Cauliflower, Cucumber, Drumstick, French beans, Capsicum, Parwar, Ridge guard, Snake guard (Kaita), Tomato, Tinda, Pumpkin etc..

3.    Coconut water or Orange juice(100ml)

4.    Watermelon seeds

5.    Watermelon and muskmelon

6.    Meat, Fish and Eggs

7.    Milk cream or coconut cream

8.    Milk – 100ml

Meat, fish, and eggs are good options for low-carb meals and snacks. You can also choose veggies from the above list.   But if you enjoy musk and watermelon, you should stay away from it because 100g might not be enough for you.  Similarly, you can consume 100ml of orange juice or coconut water if that's all you need.

If you are tea lover then you can have tea or coffee with 100ml milk or you can use milk cream or coconut cream. You can also prepare creamy soup or Thai recipes with coconut milk or coconut cream

Food items with less than 10g carbohydrate per 100g

1.    Vegetables like Turnip, Beetroot, Beans, Cluster beans (Gwar ki fali), Lady finger, Green papaya

2.    Coconut

3.    Figs, Grape fruit, Guava, Mausambi, Malta, Papaya, Strawberry etc..

4.    Paneer

Now, you have more options for your meals, vegetables and snacks if your target is 10g carbohydrate..

Food items with less than 20g carbohydrate per 100g

1.    All green leafy vegetables, roots and tubers like potato, onion and other green vegetables

2.    Nuts like almonds, walnuts, pistachios

3.    Coconut milk – 100ml

4.    Sugar cane juice – 100ml


Sample Diet plan 

Early morning – 1-2 glasses of warm water

Breakfast – 1 cup of tea or coffee with butter or milk cream + Paneer bhurji with 100g paneer

Mid meal snack 1 – 1 glass of lemon water with jeera/ 1 guava/ mausambi

Lunch – Cucumber/ Lauki raita topped with 2 tsp of chopped almonds and flaxseeds powder

Mid meal snack 2 – 1 cup of tea or coffee with butter or milk cream

Dinner – Lauki tomato soup with butter + 2-3 pcs of cooked fish or chicken

Cereals and Pulses generally contain more than 60g Carbohydrate per 100g and therefore should be avoided if you are restricting carbohydrates in your diet. Also, I would suggest you to take the help of a specialized dietician if you are following a restricted diet to avoid any kind of deficiencies.

 Enroll Today For Diet Plan

 

 


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