7 foods that should not be eaten on a low-carb diet

8 foods that should not be eaten on a low-carb diet

A reduced-carbohydrate diet (low-carb diet) helps you lose weight, balance sugar levels, and lower blood triglycerides. To do that, you need to stay away from foods you shouldn't eat while on a low-carb diet.

If you design your own low carb diet without the help and guidance of a nutritionist, you will easily have trouble balancing your carb intake. If you are not careful, your body may fall into a carbohydrate deficiency leading to a lack of energy.

When it comes to weight loss with a low carb menu, in addition to the starchy foods that are on the "restricted" list, there are still a lot of very healthy carb foods that you can eat, as long as you know the gender Limit your portions, avoid overeating.

Choose a goal for a low-carb diet

You don't have to completely eliminate carbohydrates from your menu even if you are on a carbohydrate-restricted diet. But to figure out what foods to eat, you'll need to determine how many carbs are allowed in your weight loss diet. This is not easy because standard definitions for the diet have not been widely developed and other popular diets have their own rules that you must follow, not just Simply say "no" to foods that should not be eaten.

As a general guideline, following a low-carb diet means that your body must consume less than 130g of total carbs per day. However, consuming less than 130g of carbs per day is too low and alarming, so you should maintain the level above 130g to ensure enough energy for the body throughout the diet.

You should consult a nutritionist before deciding to stay away from foods you should not eat and start a diet. Once you've outlined your daily carb goals, you can start choosing carb-containing foods to put on your "restriction" list.

List of 8 foods that should not be eaten on a low-carb diet

1. Sweet confectionery

Sweet confectionery

Sweets and especially baked goods are at the top of the list of foods that should not be eaten for many reasons. Sweets contain a lot of carbs compared to other foods. Besides, they also contain a lot of sugar that provides extra carbohydrates and calories but has no nutritional value. Many baked foods provide 30–80g of carbohydrates per serving, depending on the type of food and the size of the product.

Stop adding sweets right away, because if you do the math, you'll see the huge amount of carbs in the tiny cakes. Double layer cake with an area of ​​​​10 cm2 contains about 80g of carbohydrates; one large rice paper contains 70g; One piece of fruit pie provides 50g and a half cup of pudding contains about 30g of carbs. Baked goods can contain 60–75g of carbs, but homemade muffins usually contain less because they are smaller in size.

Some sweets are lower in carbohydrates such as 31.3g of dark chocolate which contains 13g of carbs. These little things make a big difference. For example, a small piece of chocolate chip cookie contains only 9g of carbs, but if you eat a box of cookies, you can easily absorb more than 50g of sugar.

2. Sugar-rich fruits and starchy vegetables

Sugar-rich fruits and starchy vegetables

Dried fruit and bananas are on the "don't eat" list on a low-carb diet because they are higher in carbs than other fruits. One small banana – less than 15cm long – contains 18g of carbs. 1/4 cup of dried fruit, including raisins, dried apricots, and peaches, contains 20 to 33 grams of carbs. Other fruits and starchy vegetables contain 15g of carbohydrates per serving.

Instead of drinking juice, eating whole fruit is a healthier option because juices don't contain as much fiber, even juices that contain fruit pulp. 15g of carbs will come in a serving of one small apple, one medium peach, and 1/2 large pear or a serving of 3/4 cup blueberries, 1 bunch of raspberries, and 1 + 1/4 cup strawberries West.

Potatoes, peas, corn and pumpkin, salmon roe and spinach are starchy vegetables. A 15g carb serving includes 1/2 cup of peas, corn and mashed potatoes, 1/2 large corn, 1 cup pumpkin, and one small or 1/4 baked potato if bigger.

3. Canned fruit

Canned fruit

Pre-cut fruit slices with vibrant colors look quite attractive when eaten with cocktails. However, all canned fruits are foods that should not be eaten, because they are soaked in chemical sugars and contain preservatives, so although delicious, you should limit your sugar intake. while on a weight loss diet and replace it with fresh fruits such as strawberries, grapefruit, oranges...

4. Salad dressings

Salad dressings

Salad is an indispensable dish in the weight loss period of women. But don't accidentally add the energy and fat from the supermarket sauces to add flavor to your greens, because that will ruin your diet plan. Olive oil, apple cider vinegar, or even low-fat yogurt are safe sauces for your weight.

5. Full cream fresh milk

Full cream fresh milk

Fresh milk is a familiar drink for everyone, helping to supplement calcium and some essential nutrients for the body. The most important part of a weight loss diet is still to limit the amount of kcal and bad fat in the body, so whole milk is not a wise choice for people who want to lose weight. You should choose reduced-fat milk or switch to soy milk, low-fat and low-calorie almond milk.

6. Whole grains and beans

Whole grains and beans

Cereals and legumes provide an average of 15g of carbs per serving. Beans, lentils and wholegrain breads, pasta, cereals, rice and crackers are important sources of fiber and nutrients, so you don't have to put them on your "don't eat" list ". However, you should still only consume them in small servings and utilize them to add a portion of your daily carb intake.

For sandwiches, you only need about 1 slice of bread, half a hamburger, a third of a bagel or a portion of pancakes per serving. A reasonable serving size for most beans and lentils is 1/2 cup, for baked beans, just 1/3 cup is enough. You can only eat 1/3 cup of cooked grains like rice, quinoa and barley, but with oatmeal you can eat 1/2 cup.

7. Milk and spices

Milk and spices

Natural milk belongs to the food that should not be eaten? Why? Because they contain sugar, that means on average you'll get 12 to 15 grams of carbs in a cup of cow's milk or two-thirds of a cup of yogurt. Soy milk is a better choice because it contains only 9g per cup, while the carbs in rice milk are much higher at 23g. Flavored, sweetened or fruit-flavored dairy or soy products are higher in carbohydrates, so you should read the label before you buy to make sure you're not exceeding your daily carb intake. me.

Be cautious with condiments, sauces and jams. They contain between 5–15g of carbs per serving depending on the amount ranging from 1 tablespoon to 1/3 cup.

You should remember that a low-carb diet is only about cutting down, not eliminating, carbohydrates from your daily diet. If you stick to a low-carb diet, stay away from foods you shouldn't eat, plus persistently exercise to lose fat, you will have a toned body.

Custom Keto Diet - Losing weight is easy with great diets

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Hopefully, through the above article, you have understood better Why is weight loss unsuccessful, score the following 5 "culprits" and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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