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The low-carb diet programs ensure that the daily carbohydrate intake is less than one-fourth of the recommended intake.
Through the years, it has been well documented that the low-carb diets provide a couple of benefits such as accelerating weight loss along with reducing the risk of diabetes and controlling the blood pressure. People who are particular about losing weight must compliment the low-carb diet a well-targeted training program.
However, do not completely cut down the carbs as it could turn out to become counterproductive and lead to further complications in the future.
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Foods with high carbohydrate content are replaced with foods containing high quantities of fat and protein, and in this article, let us look closer at the eight foods that you must include as part of your low-carb diet for accelerated weight loss.
#1 Eggs
Benefits: Eggs contain all the essential amino acids and are often termed as a complete source of protein. Having eggs on a regular basis not only reduces the risk of cardiovascular diseases but also goes a long way in strengthening the bones and muscle building.
Nutrients: One large egg contains around 80 calories of energy, 6 grams of protein, 5 grams of fat and less than one gram of fat. Eggs are a very good source of vitamins A, B12, and D along with Iron, Zinc and Copper.
#2 Fish
Benefits: Fish plays a crucial role in the proper functioning of the heart, eyes and the brain as it contains tonnes of Omega-3 fatty acids. Additionally, fish contains good amounts of antioxidants, which are crucial for boosting the immunity.
Nutrients: 100 grams of Salmon contains 150 calories of energy, 20 grams of protein, 13 grams of fat while containing negligible quantities of carbohydrates. It contains good amounts of vitamins B6, B12 and C along with Potassium, Magnesium and Iron.
Alternatives: Most of the seafood is low in carbohydrates.
#3 Spinach
Benefits: Spinach is very effective in improving digestion as it contains good amounts of dietary fibre. Having spinach on a regular basis improves cardiovascular health and reduces the risk of cancer and any heart ailments.
Nutrients: 100 grams of Spinach provides around 25 calories of energy while providing 3 grams of protein, 4 grams of carbohydrates and negligible quantities of fat. It is a rich source of Iron, folic acid and Calcium along with vitamins A, C and K1.
#4 Oranges
Benefits: Having oranges on a regular basis ensures the proper functioning of the immune system while also reducing the risk of cancer. Additionally, oranges are very effective in controlling blood pressure and maintaining cardiovascular health.
Nutrients: One large orange provides around 90 calories of energy, 22 grams of carbohydrates and 2 grams of protein. Oranges contain loads of vitamin C along with Potassium, Calcium and Magnesium.
#5 Yoghurt
Benefits: Yoghurt contains loads of probiotics, which are essential for maintaining proper digestive health. Yoghurt, like other milk products, is very effective in muscle building and recovery.
Nutrients: 100 grams of Greek yoghurt contains around 160 calories of energy, 8 grams of fat, 9 grams of protein and 12 grams of carbohydrates. Yoghurt is a rich source of many essential minerals such as Calcium and Magnesium along with vitamins A, B6 and B12.
#6 Chicken
Benefits: Chicken is a very good source of protein, which is required for strengthening of the bones and muscle building. Furthermore, it goes a long way towards reducing hunger and boosting metabolism.
Nutrients: 100 grams of chicken contains around 160 calories of energy, 24 grams of protein, 7 grams of fat and less than 1 gram of carbohydrates. Additionally, chicken carries good amounts of niacin, Potassium, Phosphorous and Selenium along with vitamin B6.
#7 Walnuts
Benefits: Walnuts are one of the few vegetarian foods that are a rich source of Omega-3 fatty acids, which are quintessential for maintaining good cardiovascular health. Additionally, walnuts are very effective in maintaining proper bone health.
Nutrients: 100 grams of walnuts contains around 650 calories of energy, 65 grams of fat and 15 grams of sugar. They contain 14 grams of carbohydrates, out of which 7 grams are dietary fibre, which provides no nutritional value apart for aiding in digestion. Moreover, they contain good amounts of Potassium, Iron and Magnesium.
Alternatives: Almonds, Brazil Nuts.
#8 Tea
Benefits: As part of a low-carb diet, one should focus on replacing soft drinks with tea or coffee. Studies have shown that having tea in moderation lowers the risk of heart attacks and improves cardiovascular health.
Nutrients: Tea itself contains negligible amounts of calories and carbohydrates, making it an ideal drink for a low-carb diet. Addition of milk and sugar adds calories and carbs to tea, and one should do this in moderation to limit the intake of sugars and other carbohydrates.
