Vitamin deficiency is also a source of concern because vitamin E, K, and A are found in foods that are high in healthy fats. Some studies also suggest that high carb foods may increase the risk for chronic and serious conditions such as Alzheimer's and heart disease. The consumption of foods that contain bad carbs also increases the risk for diabetes and heart problems. Foods such as whole-grain breads, dark breads, and high-protein products are healthier choices.
“Peanuts have the highest protein content among nuts,” says Harris-Pincus. And if you're concerned about calories, try powdered peanut butter—which has comparable protein with way fewer calories. Per 2-Tbsp. serving: 187 cal, 12 g fat (2 g sat), 13 g carbs (11 g net), 3 g sugar, 194 mg sodium, 2 g fiber, 10 g protein. Some diets allow sugar substitutes such as xylitol, stevia, mannitol, erythritol, and others. Xylitol, for example, is a sugar substitute and a type of chemical that is also found in many vegetables and fruits. It is added to candies, mints, desserts for diabetics, some chocolates, and chewing gums. Stevia is also a type of artificial sweetener which is extracted from the plant Stevia rebaudiana.
“Add them to smoothies, oatmeal, yogurt, cereal, and much more,” she says. Per 1-oz serving: 138 cal, 9 g fat (0.1 g sat), 12 g carbs (2 g net), 2 g sugar, 5 mg sodium, 10 g fiber, 5 g protein. Here’s more reason to open up a jar of peanut butter for a low-carb, high-protein snack or pre-workout fuel.
- South Beach
- Roasted salmon
- Herb crusted salmon
- Almond and apple dessert
- Eggplant or parmesan chips
- The Zone
Per 2-oz serving: 62 cal, 0.5 g fat (0.1 g sat), 2 g carbs (1.7 g net), 2 g sugar, 440 mg sodium, 0.3 g fiber, 12 g protein. “Chia seeds are a secret weapon on any diet plan. They absorb about 10 times their weight in water, helping to keep you full,” says Harris-Pincus. What’s more, the high-protein food is also rich in healthy fats, like omega-3 fatty acids, which can lower inflammation.
People find support in low-carb forums, message boards, and different online networks.
Once dieters have found their carb tolerance level, they try to stay within that range to maintain healthy weight throughout life. In this sense, the eating habits developed during earlier stages help dieters to control their weight and are a lifestyle change. People find support in low-carb forums, message boards, and different online networks. Popular plans also offer nutritional advice, recipes, and weight loss tools to help dieters stay on track. Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and the majority of their carbs consist of fiber. On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs. Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It’s high in vitamin C, vitamin K and fiber and contains potent cancer-fighting plant compounds.
Supporters claim that sugary and starchy foods are packed with simple carbohydrates and are empty of nutritional value. Finally, critics claim that low carb plans encourage the consumption of saturated fat. While people consume some foods that are high in saturated fats, many products contain omega-3 and monounsaturated fat. Crash diets involve a drastic reduction of calories and are harmful for human health. Diets such as the Junk Food, Cabbage Soup, and Subway Diet pose health risks associated with nutritional deficiency which can result in tiredness, irritability, food cravings, and depression.