Following a Low-Carb, High-Fat (LCHF) or Ketogenic diet involves restricting carbohydrates eaten while increasing proportion of fat, and adequate protein. Getting to know the foods to avoid and those on your low carb food list are really important when getting started.
Low-carb diets typically avoid sugar, starches and highly refined foods, as these foods and drinks have the ability to rapidly raise blood glucose levels. However, low carb diets do not mean going without, there are plenty of lovely nutrient dense real foods to enjoy. In fact many of us ‘low-carbers’ much prefer our new way of eating, which is why we refer to low-carb as a lifestyle, not a diet.
Here are the categories of foods often found in a low-carb diet:
- Eat: Meats, fish, eggs, vegetables growing above ground, seeds, nuts and natural fats.
- Eat: When hungry and don’t eat when full. We simply don’t need three meals a day and snacks throughout.
- Avoid: Sugar and starchy foods, such as bread, pasta, rice, beans and potatoes.
- Avoid: Highly refined foods, such as cereals, rice cakes, chips (crisps), snack bars.
Low Carb Food List
Below is our quick list of Low Carb Foods and do check out our lovely everyday low carb recipes here.
- Preferably organic
- Grown above ground (less starch)
- Green and leafy
Cauliflower, Broccoli, Cabbage and Brussel Sprouts, Asparagus, Zucchini, Eggplant, Olives, Spinach, Mushrooms, Cucumber, Lettuce, Avocado, Onions, Capsicum, Tomatoes etc.
- Preferably Organic or Grass Fed
- Fatty Cuts
- Broths, Lamb, Beef, Pork, Wild Game, Duck, Chicken, Salami, Chorizo, etc.
Fish and Seafood
- Sustainably harvested
- Fatty fish (Omega 3)
- Smaller Fish
- Salmon, Mackerel, Herring, Anchovies, Sardines, etc.
- Preferably Organic and Free Range
Fats and Oils
- Non-vegetable oils
- Coconut oil, Olive Oil, Butter, Lard, Avocado Oil, Macadamia Oil, Ghee, etc.
- Full-Fat options
- Cream, Sour Cream, Greek Yogurt, Cheese, etc.
- Macadamia, Almond, Pecan, Walnut, etc.
- Strawberry, Blueberries
- Unsweet apples and pears
- Avoid tropical fruits as higher in fructose
Low Carb Diets
Specialist Sports and Exercise Physician Dr Peter Brukner shares his expertise on ‘Why Low Carb?’.