One of the best things about it is that people do not usually need to count calories.
Carbohydrates are kept low, the appetite tends to decrease.
What makes people automatically restricting calories without consciously regulate their food intake.
This simple method is shown [1] to significant weight loss ... about 2-3 times more than a calorie-restricted low fat diet lead ( 1 , 2 , 3 ).
Interestingly, there are many friendly Low carb foods incredibly satisfying, that most people consider an occasional treat.
These foods can regularly in a diet low in carbohydrates are eaten, to the fullest, while still enjoying all the benefits of metabolism [2] .
Some of these foods are still in very good health, at least in the context of the low carb diet [3] (although by them on a high carbohydrate diet could be a problem).
Here are six foods "lenient" low carb / keto friendly.
1 butter (and other high-fat dairy products)
Butter [4] are used to be a staple.
He was demonized for being rich in saturated fats [5] have begun and the people margarine instead of eating.
Well ... the butter was a comeback as a healthy food, especially at low carbers.
Make sure you choose quality, grass-fed butter [6] , which is heart-healthy Vitamin K2 higher (nutrients 4 , 5 ).
Note that butter should be consumed with a meal, not a meal ... I do not think that replacing breakfast with a lot of butter in the coffee [7] is a good idea.
Caloric distribution: 99% fat, 1% of the proteins ( 6 ).
Other high-fat dairy products such as cheese (fat and protein) and cream (mostly fat) are also perfect for a low carb diet.
2 nuts and nut butters
It is a mistake to think that low-carb diets are meat and fat.
Besides vegetables, there are many other plant foods can you eat on this diet.
A good example is crazy ... including almonds, walnuts, macadamia nuts, and a few others.
Nuts are very nutritious, that is responsible for healthy fats and essential nutrients, such as vitamin E and magnesium.
Many studies show that people who eat nuts have a lower risk for several diseases, including heart disease and type 2 diabetes ( 7 , 8 , 9 , 10 ).
Nut butter can also be eaten as long as it produced only with nuts and salt and carry no unhealthy oil [8] .
The only problem with nut butter (and sometimes nuts themselves) they are so energetic and tasty it can be easy to overeat.
Almonds for calorie distribution: 74% fat, 13% protein, 13% carbohydrates. An ounce (28 grams) contains only 5 grams of carbohydrates, 3 fiber [9] ( 11 ).
3 black chocolate
The black chocolate [10] is large.
It is loaded with nutrients, powerful antioxidants and fiber.
In fact, it contains an even higher than blueberries (antioxidant activity 12 ).
Studies show that chocolate impressive to heart health benefits.
This can lower blood pressure, raise HDL ("good" cholesterol) to protect LDL from oxidation and reduce insulin resistance ( 13 , 14 , 15 ).
One study showed that people who chocolate + 5 times a week eat a risk up to 57% less cardiovascular disease ( 16 ).
Chocolate often contains sugar [11] , but if you choose one with a high cocoa content (70-85%), the amount is small and most of the calories from fat.
Distribution of calories: 64% fat, 5% protein, 31% carbohydrates. A 1 ounce (28 grams) room can hold about 10 net carbs, depending on the brand ( 17 ).
4 chicharrones
Rinds are delicious.
You're just fried pork skin basically.
Rinds are rich in proteins, [12] , but unlike that of the protein in the muscle nature.
Some paleo [13] have argued that consumption of lean meat can make someone's also a lack of the amino acid glycine.
This amino acid is found in large quantities in other parts of the animal, including offal and gelatinous cuts, such as tendons and skin.
Rinds are high in glycine.
Pigskin are also rich in monounsaturated oleic acid, the same fatty acid in abundance in olive oil [14] .
The problem is that pig skin can also be very high in Omega-6 fatty acids [15] and are not as nutritious as other animal parts, so do not eat too much of them.
Calorie distribution: 52% fat, 48% protein, carbohydrates ( 18 ).
5 Lawyers
Avocados are another great healthy plants to low-carb foods.
Technically are fruit [16] and will be very high in certain nutrients, especially potassium and fiber is.
Most fats (above 60%) can be mono-unsaturated, with small amounts of saturated and polyunsaturated fatty acids.
Lawyers appear beneficial for the metabolism and heart health to be as well ... it makes sense, given the distribution of nutrients.
A study in people with high cholesterol found that seven days a lawyer enriched diet lowered LDL and triglycerides by 22%, while increasing the HDL by 11% ( 19 ).
Calorie distribution: 77% fat, 4% protein, 19% carbohydrates. Most lawyers are carbohydrates in the form of fibers ( 20 ).
6 bacon
Speck [17] is often referred to as "meat candy."
This is not surprising, given how incredibly delicious.
Speck has demonized for two reasons ... to be rich in saturated fatty acids and a processed meat.
Consider the fact that saturated fat is completely harmless [18] who do not know most people, is that most of the bacon fat (about two thirds) are unsaturated.
This meat is said that most store-bought bacon is processed, what (has been linked to an increased risk for cancer and other diseases 21 , 22 , 23 ).
For this reason, it is important to try quality, unprocessed, preferably to find raised on pasture pork bacon. Get the bacon really nitrate / nitrite-free [19] is the best.
I like bacon is basically just salted pork belly, which aside as pigs.
Although I do not doubt bacon (or other processed meat) a "healthy food" that can be consumed in a normal low carb diet without problems to call.
Caloric distribution: 70% fat, 29% protein, 1% carbohydrate ( 24 ).
Home message
Note that if you eat too many of these incredibly delicious food (especially nut butters), then they will stop, you can lose weight [20] .
Most foods in a diet low in carbohydrates should be real food ... meat, fish processed eggs [21] , all kinds of vegetables, nuts, seeds, healthy fats, maybe even some fruits.
But you can still eat all the food indulgent and enjoy incredible metabolic activities of carbohydrate / low ketogenic diet.
Credentials
- ^ detected (authoritynutrition.com)
- ^ metabolic activities (authoritynutrition.com)
- ^ a diet low in carbohydrates (authoritynutrition.com)
- ^ butter (authoritynutrition.com)
- ^ saturated fatty acids (authoritynutrition.com)
- ^ grass-fed butter (authoritynutrition.com)
- ^ butter in coffee (authoritynutrition.com)
- ^ unhealthy oil (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ black chocolate (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ paleo (authoritynutrition.com)
- ^ olive oil (authoritynutrition.com)
- ^ omega-6 fatty acids (authoritynutrition.com)
- ^ a fruit (authoritynutrition.com)
- ^ Bacon (authoritynutrition.com)
- ^ completely harmless (authoritynutrition.com)
- ^ nitrate / nitrite free (authoritynutrition.com)
- ^ to losing weight (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
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