A Low-carb diet for weight loss is nothing new, and many people who wish to improve their health or maintain their weight have chosen this diet.
Low-carb diet cause the body to release less insulin. When insulin levels are normal, the body begins to burn its fat for energy, which results in weight loss. Maintaining stable insulin levels not only allows the body to burn fat but also reduces hunger and appetite.
Low-carb diets, including the ketogenic diet, the Primal diet, and the Mediterranean diet, are all restrictive diets. This means that all foods high in carbohydrates need to be excluded or restricted.
But most people think that they can easily lose weight by eating less or no rice, pasta, and other foods that contain a lot of starch, while all kinds of fruits and vegetables can be eaten at will; after all, fruits and vegetables have always been the healthy foods in people’s minds.
However, there are many seemingly healthy food that often contains a lot of hidden carbohydrates or sugar, and high calories, if uncontrolled excessive consumption, not only can not play a weight loss effect but also may eat more and more fat.
The following 7 healthy low-carb diet foods should be eaten as little as possible during weight loss:
1. Mangoes
Sweet and juicy mango is a tropical fruit loved by many people. It is rich in a variety of vitamins, minerals, antioxidants, and fiber, with digestive aid, cleanses the stomach, beauty and skincare, and prevention of cardiovascular disease and other effects.
But mangoes also contain a lot of sugar, with 165 grams of mango flesh containing at least 28 grams of carbohydrates. Not only is it not suitable for diabetics, but if you want to lose weight, it is also best to eat fewer mangoes.
2. Raisins
Raisins are made from fresh grapes that are dried. They are rich in dietary fiber, many vitamins, and minerals, and have the effect of aiding digestion, replenishing iron, and keeping bones strong.
The sugar content of grapes increases considerably when they are made into raisins. Typically, raisins contain more than four times the amount of sugar than fresh grapes and are also very high in calories. So you can eat grapes, not raisins, during weight loss.
3. Bananas
Healthy and delicious bananas are rich in many essential nutrients, such as fiber, vitamin B6, and potassium, and are suitable for digestion and heart health when eaten regularly. However, bananas are a high-calorie food, high in starch and sugar, with one medium-sized banana contains 27 grams of carbohydrates. Therefore, eating too much of them may make you gain weight.
4. Quinoa
Quinoa is a gluten-free, high-protein plant-based food that contains sufficient amounts of all nine essential amino acids. You can eat quinoa as a staple food in moderation during weight loss, and with the help of the rich dietary fiber inside, it can increase satiety and reduce hunger.
However, quinoa still contains a lot of carbohydrates, with 100 grams of cooked quinoa containing 21.3 grams of carbohydrates. And the calorie content of quinoa is not low, eating too much of the same will be fat.
5. Yogurt
Yogurt has long been considered a must-have food for weight loss. Yogurt is rich in active lactic acid bacteria, which can relieve constipation by regulating the balance of flora in the body and promoting gastrointestinal motility.
In addition, yogurt is fermented from pure milk and contains a variety of nutrients such as proteins and vitamins, and it is satiating and has a good weight loss effect.
However, the premise is that it must be plain yogurt, which is not high in sugar and carbohydrates. But sweetened yogurt has as many carbohydrates as dessert. 245 grams of flavored yogurt can contain up to 47 grams of carbohydrates. Therefore, it is best to drink unsweetened yogurt during weight loss.
6. Soy Products
Beans are rich in high-quality plant proteins, as well as soy isoflavones, plant sterols, and other plant compounds, and are low in fat and primarily healthy unsaturated fatty acids, making them excellent low-fat ingredients.
Compared to rice and white flour, beans have less starch and more dietary fiber, and although they are high in carbohydrates, they are healthy carbohydrates. If you are not on a particularly strict low-carb diet, you can replace some of the refined staples with beans to both reduce calories and enhance satiety.
However, soy products like tofu skin contain four highs: high in carbohydrates, high in fat, high in protein, and high in calories. And like fried tofu, oil tofu such deep-processed soy products, most of them are fried, hiding a lot of fat, and also very high calories, not only are not suitable for consumption during weight loss, eat more is also not good for health.
7. Milk
Milk is rich in calcium, potassium, protein, and a variety of vitamins, and is a nutrient-rich dairy product. Milk and eggs are rich in protein, and eating them together in the morning can increase satiety and reduce appetite, which helps control calorie intake.
However, milk is also high in carbohydrates, with 240 ml of milk containing 12-13 grams of carbohydrates. Even skim or low-fat milk, which is relatively low in calories, can be excessive if consumed in excess.
