Low Carb Grocery List | PDF | Word | RTF
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A Low Carb Grocery List has been shown to help people shed fat, although most experts recommend not staying on a low card diet for extended periods. The first thing you need to start this type of diet is a low carb grocery list.
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Many common foods are filled with carbohydrates, some that you wouldn’t expect to be, so it’s important to begin reading nutrition labels carefully. This means that there are many foods you will not be able to eat on the diet, so it is important to compile a list of foods you can eat.
Produce is tricky to shop for on a low-carb diet, because some vegetables have too many carbs, depending on how low-carb your diet has to be. Many low-carb diets only allow about 10-20 carbs per day, so it’s important to avoid starchy vegetables and fruits for the most part.
Approved Foods
- Lettuce
A healthy low cab meal
- Arugula
- Spinach
- Mushrooms
- Cucumbers
- Peppers
- Broccoli
- Brussels sprouts
- Okra
- If fruits are allowed: apples, berries, honeydew, peaches
Protein
As a protein-based diet, meats will form the heart of what you eat. A moderate amount of red meat is fine, and you can lean towards less fatty meats if you prefer.
- Lean beef
- Chicken
- All types of fish
- Eggs and egg whites
- Shrimp
- Pork
Dairy
Certain phases of low-carb diets permit more fat, so you can eat a variety of cheeses. Cottage cheese is a great source of protein and calcium, as is Greek yogurt. Watch the nutrition labels, however, as sometimes these contain too many carbs. You have to abstain from milk for the most part because of the number of carbs it has.
Fats
You can use most oils and butter on a low-carb diet, as these have very few carbs. You may want to lean towards olive and vegetable oils, however, as these are more heart healthy than omega-6-rich oils such as soybean oil. Nuts and seeds are great additions to the diet as well, but eat them in moderation because of their calorie content.
Beverages
Water, coffee, and tea are all fine on a low-carb diet, as long as sugar and milk are not added to them. Artificial sweeteners are OK to add though. Seltzer and zero-calorie soda are permitted in moderation as well.
Condiments
Many condiments contain lots of sugar, so you can freely eat most of those that do not, as long as you check the nutrition labels. Mayonnaise, mustard, pesto, spices, Worcestershire sauce, bacon bits, and parmesan cheese all fit the diet.
Sources
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