Making a Low Carb Grocery List

Now and then we keep on hearing about the various diet plans emphasizing losing weight rapidly, the most popular in recent times is the low carb diet plan.

Let’s find out what a low carb diet is and which are the foods that need to be included in your low carb grocery list.

Diet plans that cut down on carbohydrate intake while replacing it with foods that are high in protein and fats are basis of the low carb or low carbohydrate diets we see today.

The low carb diet programs are often adopted to lose weight but can also make you feel a lot more alive–more so if you feel tired after a meal, or just run down all the time. The theory is the underlying idea behind many popular diet programs and the simple fact is for a great many people it works, and rather well at that.

The principal behind the weight loss by starting a low carb diet is based on the fact that a reduced intake of carbohydrates would in turn reduce the level of insulin which would make the body derive energy by burning the stored fats rather than deriving it from glucose and shedding extra weight in the process–and as an added bonus a lot of people lose a lot of water weight in the first week of low carbing as well!

Advocates of the diet also stress on its efficacy in preventing and treating diseases such as high blood pressure, metabolic syndrome, cardiovascular disease, epilepsy and diabetes.

Before embarking on a low carb diet, it is imperative to know in detail about the percentage of carbohydrates in different foods which would come in handy while deciding the best low carb foods for your diet plan.

Carbohydrates are foods that are basically plant based so you need to differentiate between the starchy and non starchy fruits and vegetables, this includes a special mention of grains, most of which are rich in carbohydrates.

Processed foods also contain a large quantity of added carbohydrates as starches and sugars. Meats, eggs and seafood are high in proteins and therefore find a definite entry in the low in carbs diet. Milk and derivatives of milk are usually safe.

As for the oils and fats category, you can avoid the oils that are Omega 6 fats rich including sunflower, corn, soy and safflower. Partially hydrogenated oils belong to the same category. Olive oil and coconut oils are recommended.

Most seeds and nuts are good. Unsweetened and sugar free condiments are a good bet. Bakery products and processed foods are to be avoided strictly.

And now to get you started quickly here is a list of the vegetables that are low in carbs:

3% or less

  • Spinach
  • Asparagus
  • Celery
  • Lettuce
  • Watercress
  • Mustard greens
  • Bean sprouts
  • Radish
  • Cabbage
  • Broccoli
  • Cauliflower
  • Cucumber
  • ​Papaya

List of the fruits that are low in carbs
3%-6%

  • Strawberries
  • Blackberries
  • Watermelon
  • Grapefruit
  • Melons
  • Guava
  • Orange
  • Raspberries
  • Tomato
  • Lemon
  • Peach
  • Kiwi
  • Lime

And a small list of grains with somewhat low carb percentages–overall grains are a bad idea when low carbbing.

4-10 gms in 1/4 cup 

  • Brown rice
  • Millet
  • Corn grits
  • Quinoa
  • Buckwheat groats
  • Wild rice
  • Oats

Most of the milk and derivatives of milk are on the lower side of the carbohydrates scale, specially the unsweetened ones.

The same is true with meats and eggs, with an exception of liver. High fiber grains are low in carbs. Most of the oils are safe, but a special recommendation for olive and coconut oil should be noted.

Low carb is the basis of many weight loss programs, but overall it is also about feeling healthy, so to embark on your journey today and make use of our low carb grocery list.

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