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What can I eat on a no-carb diet?
Cutting carbs may help many people shed pounds. Carbs, or carbohydrates, especially refined or processed ones, tend to convert into sugars in the body very quickly. Limiting intake of carbs may be difficult, but finding alternatives can help.
Sugar from carbohydrates can be an important source of energy when it is needed. If the body does not need all of the energy from carbs immediately, it stores it as glycogen in the liver and muscles.
If a person eats more carbs than can be used or stored, the body converts these to fat cells for use later. If this energy is not needed either, it stays in the fat cells. A buildup of this excess from each meal may lead to weight gain over time.
There are some simple ways to remove carbs from a diet without feeling as if the diet is restrictive. Here are a few simple tips and tricks to help cut carbs.
Share on PinterestPeople can use cauliflower as a pizza crust alternative.One of the first things that may come to mind when people think of carbohydrates is bread.
Bread today, especially white bread, tends to be high in refined flours, low in fiber, and a source of simple carbohydrates.
But, as a studyTrusted Source posted to Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy notes, these highly refined grains may be more unhealthful than carbs from other sources, such as fruits and vegetables.
Cutting out refined and processed bread and grains can be one of the hardest steps to take, but it may also be crucial for people who are looking to lose weight by cutting carbs.
People may find it difficult to give up bread and associated products cold turkey, and it may help if they take it step-by-step.
An example of how someone might do this is to stop eating packaged snacks, such as crackers and biscuits, in their first week of dieting.
In the second week, they may also try giving up baked goods that could include cookies and muffins. In the third week, they can remove bread, and so on until they have eliminated all bread products from the diet.
A lot of the time, what people miss is the function of bread more than the food itself. After all, bread and flour make up the base for everyday items such as pizzas, sandwiches, and pasta.
Luckily, there are some low-carb vegetable versions of each of these that may eliminate the need for bread.
For instance, shredded zucchini or yellow squash make for a good base for pasta. Mashed cauliflower can resemble a low-carb version of mashed potatoes. Cauliflower can also make a pizza crust alternative.
There are some flours available to low-carb dieters.
Flours made from nuts, including almonds, acorns, and hazelnuts may be perfect for a low-carb diet. Many people on a low-carb diet also use coconut flour as a replacement.
These low-carb flours are flexible, and people may want to try using them to make everything from fried chicken and pizza crusts to muffins and pancakes, to be able to include these in their diet.
Eliminating carbs from food is one thing, but sugar slips into many beverages, some of which may be unexpected. Sugar-sweetened drinks include:
Even seemingly healthy drinks, such as fruit juice, may contain a large amount of sugar.
Sugar-sweetened beverages are unhealthy in general. As noted by the Centers for Disease Control and Prevention (CDC)Trusted Source , frequently drinking sugar-sweetened beverages may influence:
Researchers from an articleTrusted Source posted to The Lancet Diabetes & Endocrinology also noted that liquids do not make the body feel full as solid foods do.
A person who drinks liquid calories from sugary beverages may not even recognize that they are having extra calories and may still be hungry. Still feeling hungry after consuming empty calories may lead to overeating and weight gain.
One of the easiest ways to cut unnecessary carbs out of a diet is to eliminate sugary beverages altogether.
Share on PinterestFlavored water is an alternative to sugary drinks.Water contains zero calories or carbohydrates, but there are also numerous ways to flavor water and give the taste buds a change.
People can try replacing sugary beverages with unsweetened drinks, such as sparkling water, or infuse water with berries for a natural sweetness that also provides vitamins and minerals.
Many herbs, fruits, and vegetables may add some of their flavors to water if people leave chopped pieces in a jug of water overnight.
Suggestions for fruits and herbs that do this include:
After soaking the ingredients overnight, strain the flavored water and pour it into a bottle to drink throughout the day. These fruit infusions can be a flavorful alternative to sugary drinks.
Packaged snacks can be disastrous on a low-carb diet. Most dried, packaged goods will contain flour, sugar, or refined starchy ingredients, for example, potato or corn.
As tempting as they may be, it is probably best to avoid packaged snacks unless they come from whole-food sources, such as a bar that has only fruits and nuts.
When looking to cut carbs, a lot of people face the difficulty of what to snack on.
Most packaged snacks are going to be high in carbs from ingredients that include potatoes, grains, and corn. Having low-carb options on hand may help to resist the urge to snack on less healthful foods.
Some healthful snacks to have on hand include:
Eggs may be especially helpful as part of a breakfast or early snack. Eggs are low in carbs and high in protein, which may help a person feel full for longer throughout the day.
A study posted to the journal Nutrition Research found that overweight males who ate a breakfast that included eggs ate fewer calories throughout the day than people who ate breakfast without eggs.
The following tips may help people stick to low-carb diets:
Order protein style
Share on PinterestOrdering a burger without a bun is a simple way to reduce carbs.Since cutting carbs has become a popular way to lose weight, some terms have popped up to describe certain dietary preferences.
For instance, ordering a burger or sandwich without a bun — also called ordering protein style — is a simple way to reduce the carb load of a meal by a significant amount.
Many restaurants will offer lettuce leaves or other greens as a replacement for bread, which may still give a sandwich its handy, on-the-go feel.
Ordering protein-style may also cover options for sides. Most places can easily remove starchy or carb-rich sides, such as potatoes or toast, and add additional vegetables to the plate.
Ask for extra lemon at restaurants
At a restaurant, there may not be many low-carb drink options, and an individual’s cravings may be high. Lemon wedges or slices of lemon are a few simple alternatives that many restaurants have on hand.
If someone asks for extra lemon to add to a glass of plain or carbonated water, it can transform their experience in a positive way. The lemon delivers some flavor, and the acids may also help digest the meal.
When a strong craving hits, a low-carb sweetener, such as xylitol or erythritol, may add a sweet sensation to the drink and instantly create a low-carb lemonade.
Read food labels
Food labels provide all the basic information about a particular food, making it much easier for people to understand what is going into their bodies.
Reading these labels and weighing them against a carb-cutting diet plan may make it easy to see where carbs might be hiding.
When looking at a food label, people should take the total carbs and subtract the amount of fiber. This gives the net or “real” amount of carbs.
By comparing the real carbs to a person’s dietary recommendations, it may help eliminate the guesswork and make it easier to see what foods fit into a diet.
A low-carb diet may be difficult to navigate at first, but for many people, it becomes a matter of familiarity or habit.
Learning how to make tasty alternatives or having low-carb snacks or suitable options on hand may make cutting carbs easier and can make the transition to a low-carb diet much smoother.
It may also be helpful for people to talk to a dietitian about the best way to eat in a low-carb way, and how to eventually transition back to a more sustainable and balanced diet later.
What to know about no-sugar diets
Many adults eat much more sugar than necessary, so reducing added sugar intake is a healthful idea for most people. Some people may wish to take it a step further and cut sugar out of their diet entirely.
The no-sugar diet has gained popularity as people continue to look for effective ways to live a healthful life or lose weight.
For all the health benefits of a no-sugar diet, however, there are also a few things to consider.
In this article, we explain eight practical tips to reduce sugar intake, as well as some of the risks to be aware of.
Reducing sugar intake may improve a person’s health.
Many adults eat much more sugar than the authorities recommend. The National Institutes of Health (NIH), for example, estimate that adults in the United States get around 15% of their calories from added sugars alone. This sugar intake does not even include natural sugars, such as those in products such as fruit and milk.
Excessive sugar consumption has links to several harmful health conditions, including:
Reducing the amount of sugar in the diet can help a person reduce their risk of these health conditions.
Replacing high sugar foods with healthful options can help a person get all of their essential vitamins and minerals without the added calories. It may also help them lose weight, if necessary.
Here are eight simple tips a person can use to help cut sugar from their diet:
1. Take it slow
One of the most important things to remember when changing the diet is to do so gradually. Going from a diet full of sugar to one without any should be a slow process.
It may help to start by eliminating the most obvious sources of sugar. People can easily avoid baked goods such as cakes, muffins, and brownies. Removing candy and sugary beverages is also an excellent place to start.
A person can also try reducing the amount of sugar and cream they add to their coffee or tea, working up to using none at all. Building up to a no-sugar diet can help a person retrain the palate, meaning that they are less likely to crave the missing sugar.
2. Read product labels
Once a person has managed to cut out the most obvious sugar from their diet, they can turn their attention to other products that contain sugar. Reading product labels can help them identify types of sugars to avoid.
Sugar has many names and is in many different syrups and concentrates. There are at least 61 different names for sugar on food labels. The most common ones include:
People should also be aware that any item on an ingredients list ending “-ose” is also a type of sugar. Examples of these ingredients include:
Sugars hide in many different supermarket foods. Reading the label is a must for people who want to follow a no-sugar diet.
Products such as salad dressing and condiments, pasta sauce, breakfast cereals, milk, and granola bars often have sugar in their ingredients list.
3. Avoid simple carbohydrates
Many no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta, and white rice.
The body quickly breaks down the carbohydrates in these foods into sugar. This process causes a spike in blood sugar levels.
A person can usually replace simple carbs with whole grain options.
4. Avoid artificial sugars
Artificial sugars are a subject of controversy in the diet industry. They are much sweeter than sugar but contain few or no calories.
However, eating artificial sugars can trick the body into thinking that it is actually eating sugar. This can intensify a person’s sugar cravings, making it more difficult for them to stick to a no-sugar diet.
For this reason, a person following a no-sugar diet should avoid artificial sugars such as:
People can also look for the chemical names of these sweeteners on ingredients lists, especially in anything marketed as low sugar, low calorie, or diet food.
Chemical names include:
5. Do not drink sugar
Sugar may be easy to avoid in processed foods. However, sugar sweetened drinks are among the most significant sources of added sugars in the diet. These include soda, specialty coffee, sweetened teas, and fruit juices.
Replacing these drinks with unsweetened herbal tea, coffee without sugar, sparkling mineral water, or just water can help a person stay hydrated without increasing their sugar intake.
6. Focus on whole foods
A person following a no-sugar diet should also aim to eat whole foods. Processed foods are more likely to contain refined ingredients or added sugars.
Diets that focus on whole and complete foods include the following options:
Some people might choose to keep a small amount of dairy in their diet, such as plain yogurt, simple cheeses, and milk.
7. Plan meals
Sticking to a diet with no plan is difficult. When a person feels hungry, they may be more likely to reach for a sugary snack if they do not have nutritious meals and healthful alternatives to hand.
Many people take a day to do both their shopping and meal preparation for the entire week. With healthful food ready to go, they have less temptation to reach for a candy bar or soda.
8. Spice it up
The palate often misses sugar because it has no other flavors to replace it. However, people can easily add many sweet tasting herbs and spices to foods and drinks to replace sugar.
Common replacements include cinnamon, nutmeg, cardamom, and vanilla. These can be a flavorsome addition to coffee, oatmeal, or yogurt.
For more science-backed resources on nutrition, visit our dedicated hub.
Eliminating added sugars and maintaining a diet rich in whole foods has many benefits for the body. Specifically, reducing sugar intake and eating a healthful diet may help people:
Before adopting a no-sugar diet, a person should consider whether or not they also want to eliminate natural sugars. Natural sugars occur in fruit and some dairy products.
Although the proponents of some no-sugar diet plans say that a person should eliminate fruit, this may not be the most healthful choice. Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease.
Including whole fruits in a no-sugar diet can still be healthful. However, if a person chooses to eat dried fruit, they should do so in moderation and look for varieties without added sugar.
Eliminating sugar from the diet is not a complete solution for weight loss. It is part of a lifestyle change that should also involve regular exercise and a nutritious diet.
Anyone looking to start following a no-sugar diet should speak to a doctor, dietitian, or nutritionist, especially if they have any underlying health conditions.
People wishing to adopt a no-sugar diet plan should do so gradually.
Alternating the diet plan or eating sugar on special occasions may help some people cope with the loss of sweetness in the diet.
Cutting back on sugar is a good idea for many people, as it helps reduce the risk of numerous conditions and can improve a person’s overall health.
14 Foods to Avoid (Or Limit) on a Low-Carb Diet
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5 Foods to Avoid (or Limit) on a Low Carb DietA low carb diet, which limits the total carbohydrates you eat, can help you lose weight and manage diabetes and other conditions.0 seconds of 1 minute, 8 secondsVolume 0%00:1201:08A low-carb diet can help you lose weight and control diabetes and other conditions.
Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake, and candy.
Yet, figuring out which staple foods to limit is more challenging. Some of these foods are even relatively healthy — just unsuitable for a low-carb diet due to their high number of carbs.
Your total daily carb target determines whether you need to limit some of these foods or avoid them altogether. Low-carb diets typically contain 20–100 grams of carbs per day, based on personal tolerance.
Here are 14 foods to avoid or limit on a low-carb diet.
Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas.
However, all of these are high in carbs. This is true for whole-grain varieties as well as those made from refined flour.
Although carb counts vary based on ingredients and portion sizes, here are the average counts for popular breads (1, 2, 3, 4):
Depending on your personal carb tolerance, eating a sandwich, burrito, or bagel could put you near or over your daily limit.
If you still want to enjoy bread, make your own low-carb loaves at home.
Most grains, including rice, wheat, and oats, are also high in carbs and need to be limited or avoided on a low-carb diet.
SUMMARY Most
breads and grains, including whole grains and whole-grain bread, are too high
in carbs to include on a low-carb diet.
A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease (5Trusted Source , 6Trusted Source , 7Trusted Source ).
However, many fruits are high in carbs and may not be suitable for low-carb diets.
A typical serving of fruit is 1 cup (120 grams) or 1 small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber (8).
On a very-low-carb diet, it’s probably a good idea to avoid some fruits, especially sweet and dried fruits, which have high carb counts (9, 10, 11, 12, 13):
Berries are lower in sugar and higher in fiber than other fruits. Therefore, small amounts — around 1/2 cup (50 grams) — can be enjoyed even on very-low-carb diets.
SUMMARY Many
fruits should be limited on a low-carb diet, depending on your personal carb
tolerance. That said, berries can sometimes be enjoyed.
Most diets allow an unlimited intake of low-starch vegetables.
Many vegetables are very high in fiber, which can aid weight loss and blood sugar control (14Trusted Source , 15Trusted Source , 16Trusted Source ).
However, some high-starch vegetables contain more digestible carbs than fiber and should be limited on a low-carb diet.
What’s more, if you’re following a very-low-carb diet, your best choice is to avoid these starchy vegetables altogether (17, 18, 19, 20):
Notably, you can enjoy several low-carb vegetables on a low-carb diet.
SUMMARY Although
many vegetables are low in carbs, a few are quite high. It’s best to choose
mostly non-starchy, high-fiber vegetables when limiting your carb intake.
Pasta is a versatile and inexpensive staple but very high in carbs.
One cup (250 grams) of cooked pasta contains 43 grams of carbs, only 3 of which are fiber (21).
The same amount of whole-wheat pasta is only a slightly better option at 37 grams of carbs, including 6 grams of fiber (22).
On a low-carb diet, eating spaghetti or other types of pasta isn’t a good idea unless you consume a very small portion, which isn’t realistic for most people.
If you’re craving pasta but don’t want to go over your carb limit, try making spiralized vegetables or shirataki noodles instead.
SUMMARY Both
regular and whole-wheat pasta are high in carbs. Spiralized vegetables or
shirataki noodles offer healthy low-carb alternatives.
It’s well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the carb counts of healthy cereals.
For instance, 1 cup (90 grams) of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber (23).
Steel-cut oats are less processed than other types of oatmeal and generally considered healthier. However, a mere 1/2 cup (45 grams) of cooked steel-cut oats has 29 grams of carbs, including 5 grams of fiber (24).
Whole-grain cereals tend to pack even more. A 1/2 cup (61 grams) of granola harbors 37 grams of carbs and 7 grams of fiber, while the same amount of Grape Nuts packs a whopping 46 grams of carbs with 5 grams of fiber (25, 26).
Depending on your personal carb goal, a bowl of cereal could easily put you over your total carb limit — even before milk is added.
SUMMARY
Even healthy, whole-grain cereals are high in
carbs and should be avoided or minimized on a low-carb diet.
Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor none.
However, beer is fairly high in carbs.
A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even light beer contains 6 grams per can (27, 28).
What’s more, studies suggest that liquid carbs tend to promote weight gain more than carbs from solid food.
That’s because liquid carbs aren’t as filling as solid food and don’t seem to diminish your appetite nearly as much (29Trusted Source ).
SUMMARY Avoid
drinking beer on a low-carb diet. Dry wine and spirits are better alcohol
options.
Yogurt is a tasty, versatile food. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Sweetened yogurt often contains as many carbs as a dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which is even higher than a comparable serving of ice cream (30, 31).
However, choosing a 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of blackberries or raspberries will keep digestible carbs under 10 grams.
SUMMARY Sweetened
low-fat or nonfat yogurt often has as many carbs as ice cream and other
desserts.
Juice is one of the worst beverages you can drink on a low-carb diet.
Although it provides some nutrients, fruit juice is very high in fast-digesting carbs that cause your blood sugar to increase rapidly.
For instance, 12 ounces (355 ml) of apple juice harbors 48 grams of carbs. This is even more than soda, which has 39 grams. Grape juice provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving (32, 33, 34).
Even though vegetable juice doesn’t contain nearly as many carbs as its fruit counterparts, a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2 of which come from fiber (35).
What’s more, juice is another example of liquid carbs that your brain’s appetite center may not process in the same way as solid carbs. Drinking juice can lead to increased hunger and food intake later in the day (29Trusted Source ).
SUMMARY Fruit
juice is a high-carb beverage that should be limited or avoided, especially on
a low-carb diet.
low-fat or nonfat yogurt often has as many carbs as ice cream and other
desserts.
Juice is one of the worst beverages you can drink on a low-carb diet.
Although it provides some nutrients, fruit juice is very high in fast-digesting carbs that cause your blood sugar to increase rapidly.
For instance, 12 ounces (355 ml) of apple juice harbors 48 grams of carbs. This is even more than soda, which has 39 grams. Grape juice provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving (32, 33, 34).
Even though vegetable juice doesn’t contain nearly as many carbs as its fruit counterparts, a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2 of which come from fiber (35).
What’s more, juice is another example of liquid carbs that your brain’s appetite center may not process in the same way as solid carbs. Drinking juice can lead to increased hunger and food intake later in the day (29Trusted Source ).
SUMMARY Fruit
juice is a high-carb beverage that should be limited or avoided, especially on
a low-carb diet.
A wide variety of salads can be enjoyed regularly on a low-carb diet.
However, commercial dressings — especially low-fat and fat-free varieties — often end up adding more carbs than you might expect.
For example, 2 tablespoons (30 ml) of fat-free French dressing contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs (36, 37).
Many people commonly use more than 2 tablespoons (30 ml), particularly on a large entrée salad. To minimize carbs, dress your salad with a creamy, full-fat dressing.
Better yet, use a splash of vinegar and olive oil, which is linked to improved heart health and may aid weight loss (38Trusted Source , 39Trusted Source ).
SUMMARY Avoid
fat-free and low-fat salad dressings, which are typically high in carbs. Use
creamy dressings or olive oil and vinegar instead.
Beans and legumes are nutritious foods.
They can provide many health benefits, including reduced inflammation and heart disease risk (40Trusted Source , 41Trusted Source , 42Trusted Source , 43Trusted Source ).
Although high in fiber, they also contain a fair amount of carbs. Depending on personal tolerance, you may be able to include small amounts on a low-carb diet.
Here are the carb counts for 1 cup (160–200 grams) of cooked beans and legumes (44, 45, 46, 47, 48, 49):
beans: 40 grams of carbs, 13 of which are fiber
SUMMARY Beans and
legumes are healthy, high-fiber foods. You can include small amounts on a
low-carb diet, depending on your daily carb limit.
You’re probably well aware that foods high in sugar, such as cookies, candy, and cake, are off-limits on a low-carb diet.
However, you may not realize that natural forms of sugar can have as many carbs as white sugar. In fact, many of them are even higher in carbs when measured in tablespoons.
Here are the carb counts for one tablespoon of several types of sugar (50, 51, 52, 53):
What’s more, these sweeteners provide little to no nutritional value. When carb intake is limited, it’s especially important to choose nutritious, high-fiber carb sources.
To sweeten foods or beverages without adding carbs, choose a healthy sweetener instead.
SUMMARY If
you’re on a low-carb diet, avoid sugar, honey, maple syrup, and other forms of
sugar, which are high in carbs but low in nutrients.
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only 1 of which is fiber. This is about 10–15 average-sized chips (54).
Crackers vary in carb content depending on processing. However, even whole-wheat crackers contain about 19 grams of carbs per 1 ounce (28 grams), including 3 grams of fiber (55).
Processed snack foods are typically consumed in large quantities within a short period of time. It’s best to avoid them, especially if you’re on a carb-restricted diet.
SUMMARY Avoid
eating chips, crackers, and other processed, grain-based snack foods while on a
low-carb diet.
Milk is an excellent source of several nutrients, including calcium, potassium, and several B vitamins.
However, it’s also fairly high in carbs. Whole milk offers the same 12–13 grams of carbs per 8 ounces (240 ml) as low-fat and fat-free varieties (56, 57, 58).
If you’re only using a tablespoon or two (15–30 ml) in coffee once a day, you may be able to include small amounts of milk in your low-carb diet.
Still, cream or half-and-half are better options if you consume coffee more frequently, since these contain minimal carbs.
If you enjoy drinking milk by the glass or use it to make lattés or smoothies, consider trying unsweetened almond or coconut milk instead.
SUMMARY Adding
a small amount of milk to coffee once a day is unlikely to cause problems on a
low-carb diet. Try not to drink it in large quantities.
Gluten is a protein found in wheat, barley, and rye.
Gluten-free diets have become very popular in recent years and are required for people who have celiac disease.
Celiac disease is an autoimmune condition in which your gut becomes inflamed in response to gluten.
That said, gluten-free breads, muffins, and other baked goods are not typically low in carbs. In fact, they often boast even more carbs than their glutenous counterparts.
What’s more, the flour used to make these foods is typically made from starches and grains that tend to raise blood sugar rapidly (59Trusted Source ).
Sticking to whole foods or using almond or coconut flour to make your own low-carb baked goods is a better strategy than consuming processed gluten-free foods.
SUMMARY Gluten-free
breads and muffins can be as high in carbs as traditional baked goods. They’re
also often made with carb sources that raise blood sugar quickly.
When following a low-carb diet, it’s important to choose foods that are highly nutritious but low in carbs.
Some foods should be minimized while others avoided altogether. Your choices depend in part on your personal carb tolerance.
In the meantime, focus on eating a variety of healthy foods.
https://www.medicalnewstoday.com/articles/322988