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A Toronto Naturopath’s Low Carb Food List For Weight Loss

Posted By on 13 September 2016

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Eating a low carb diet can help you lose weight.
Eating a low carb diet can help you lose weight.

Are you on a low carb diet, but are not sure exactly which foods are the most nutritious?. Here is a comprehensive list of the best types of foods for dieters to consume so that they are never malnourished and never feel ill or hungry, along with tips for how to shop for or consume that protein.

The Best Low Carb Protein Sources

Before you buy any type of meat, fish or poultry product make sure it is fresh and ideally grown locally. It is also a good idea to choose “clean protein” meaning that the livestock is fed clean grass and grains. Avoid buying any proteins from sources that are suspected of containing growth hormones and to avoid eating meat that is dyed or possibly a bit spoiled try to buy locally.

Low carb meats include beef, goat, lamb, veal and wild game. Choose grass-fed meat, which has more fatty acids rather than grain or chemical-fed meat

Low carb poultry choices are Cornish hen, chicken duck, turkey, quail, goose and pheasant.

Low carb fish or seafood choices are anchovies, calamari, catfish, cod, flounder, herring, halibut, maker, salmon, sole, sardines, snapper, tuna and trout. Do not buy farm fed fish. Stick to wild caught or fresh caught varieties and try to buy locally. Never buy any type of fish, like tilapia, that is grown in mass farming operations in China. You can have canned tuna and salmon but avoid those packed with sodium, sugar or oil and once again, make sure you are buying wild varieties

Low carb fish choices include clams, crab, lobster oysters, mussels, scallops, shrimps, squid and mussels. Avoid buying canned oysters or mussels that contain a lot of sodium

Low carb eggs are whole eggs and they can be from any bird. You can consume them in any form you like, but the best low calorie choices are poached, hard boiled and soft boiled. Avoid frying eggs in butter if you want to lose weight.

Low carb nut butters include peanut butter, cashew butter and almond butter. Buy varieties that do not have extra sugar or a lot of oil added. You can buy organic nut butters at health food stores.

Low carb vegan sources of protein include, chickpea, hemp, pumpkin seed, pea and rice powders. Avoid whey powder as it can cause a reaction to insulin that can cause your blood sugar to spike.

The Best Fats ad Oils for a Low Carb Diet

You do need some oil to remain healthy and it is recommended that you do not cook with oils, and instead consume as a dressing or mixed into a smooth.

Low carb oil choices include, avocado oil, canola oil, ghee, coconut oil, cocoa butter flaxseed oil, olive oil, red palm oil, sunflower oil, safflower oil, flaxseed oil, sesame oil, macadamia oil and walnut oil.

The Best Low Carb Nuts and Seeds

Nuts and seeds are good for you, because they contain the fatty acids that you need to maintain your brain health. However they can be high in calories. One way to lower the calories and carbs in nuts and seeds is to soak them or roast them

It is best to avoid nuts if you are on a low calorie diet but if you are going to eat them the best low carb sources of protein from nuts and seeds are peanuts, sesame seeds, pumpkin seeds, pecans, almonds, macadamias and walnuts

The Best Low Carb Dairy Products

Organic choices are best if you are going to consume dairy at all. Unfortunately, dairy products contain whey and casein, which causes insulin resistance. This can slow down any attempt on your part to lose weight

Low carb sources of dairy products are mascarpone cheese, cream cheese, full-fat sour cream, soft cheeses, full fat cottage cheese, unsweetened Greek yogurt and heavy whipping cream.

The Best Low Carb Fresh Vegetables

When it comes vegetables, not all are equal when it comes to low carb. Starchy vegetables such as peas, corn, sweet potatoes, potatoes and winter squash are very high in calories. Others, such as carrots, tomatoes, peppers and squashes are quite high in natural sugars that can cause weight gain.

Your best low carb vegetable choices for losing weight are avocado, bean sprouts broccoli, celery root, chard cucumbers, dill pickles, dandelions, garlic, kale, leeks, onion, kale, spinach, Swiss chard and summer squash.

The Best Low Carb Fruits

Almost all fruits are quite sweet, but some have less o an impact on your blood sugar.

Low carb fruits include all berries (especially strawberries, blueberries, and raspberries), Japanese shirataki noodles (pasta that is made from a Japanese fruit with zero carbs) and apples.

If you can stick to eating just these foods you will find your blood sugar levels are lowering and that you are able to easily lose more weight.

For more information about low carb diets, nutrition or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at www.pinewoodhealth.ca or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services

 

 

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