Low Carb Diet Information Share From https://www.themanual.com/


Low-carb diets encourage the consumption of unprocessed foods high in protein and/or fat, along with a moderate intake of non-starchy carbohydrates to get antioxidants, vitamins, minerals, and fiber:

  • Meat: Beef, pork, veal, lamb, venison, bison, etc.
  • Fish and Seafood: Salmon, trout, cod, sardines, tuna, mackerel, lobster, crab, scallops, shrimp, mussels, clams, squid, etc.
  • Poultry: Chicken, turkey, duck, quail, etc.
  • Eggs: Chicken eggs, turkey eggs, duck eggs, quail eggs, etc.
  • High-Fat Dairy: Whole milk, cheese, cream, butter, cottage cheese, etc.
  • Non-starchy vegetables: Spinach, kale, Swiss chard, broccoli, zucchini, cucumbers, onions, cauliflower, asparagus, radishes, etc.
  • Low-Sugar Fruits: Pears, melons, oranges, apricots, berries, lemons, kiwi, coconut, tomatoes, etc
  • Nuts and Seeds: Almonds, pistachios, walnuts, cashews, pecans, chia seeds, flax seeds, pumpkin seeds, sesame seeds, hemp seeds, sunflower seeds, macadamia nuts, Brazil nuts, etc.
  • Healthy Fats and Oils: Olive oil, avocados, flaxseed oil, coconut oil
  • Herbs and Spices: Basil, thyme, pepper, cinnamon, nutmeg, ginger, salt, rosemary, cumin, chili powder, etc.
  • Unsweetened Beverages: Water, tea (herbal tea, green tea, black tea, etc.), red wine, coffee, milk

fried eggs.© Provided by The Manual

The following can be eaten in moderation depending on your particular dietary and energy needs:

  • Root Vegetables: Carrots, parsnips, beets, etc.
  • Fruits: Bananas, pineapple, papaya, apples, pomegranate, plums, etc.
  • Legumes: Beans, peas, lentils, peanuts, soy, etc.
  • Sprouted grains and Seeds: Quinoa, barley, oats, brown rice, etc.
  • Chocolate

What foods are not permitted on a low-carb diet?

The guiding principle of the low-carb diet is to limit anything sugary, starchy, or high in carbohydrates. As such, most foods rich in carbohydrates are excluded or should be eaten only rarely and in small amounts. Again, the goal is to consume no more than 25% of your daily caloric intake from carbs, and of those, the majority should be high-fiber, complex carbohydrates rather than sugars. Low-carb diets avoid the following:

  • Most Grains: Pasta, bread, crackers, rice cakes, cereal, oatmeal, bagels, rice, couscous.
  • Starchy Vegetables: Potatoes, sweet potatoes
  • Dried Fruit: Dried apricots, raisins, dried dates, prunes, etc.
  • Sweeteners: Sugar, honey, agave, corn syrup, jellies, jams, pudding, fruit juices, soda, sweet tea, applesauce, etc.
  • Desserts and Sweets: Ice cream, pastries, cookies, doughnuts, pies, pudding, sweetened yogurt, etc.

Sample low-carb diet meal plan

Curious about what a day of eating might look like on a low-carb diet? Below, we share a sample low-carb meal plan:

  • Breakfast: Omelet with cheddar cheese, green pepper, and onion, coffee
  • Lunch: Chicken salad lettuce cups, tomato, and feta salad
  • Snack: Berries and walnuts
  • Dinner: Grilled salmon, zucchini noodles, asparagus
  • Snack: Coconut milk smoothie with chocolate protein powder and almonds

A low-carb diet is a great way to reduce systemic inflammation and improve overall health. Regardless if you decide to opt-in to this diet for a short time, or the long haul, it surely is one of the tastiest choices around.

The post The low-carb diet guide: How to eat better and optimize your health appeared first on The Manual.https://www.msn.com/en-us/health/nutrition/the-low-carb-diet-guide-how-to-eat-better-and-optimize-your-health/ar-AA15FDMo?ocid=msedgntp&pc=ENTPHB&cvid=96fed6efb6b044039860261ad7e3fa04

Long Term Effects Of A Low Carb Diet

Best says protein is a vital macronutrient that our bodies needs in order to thrive—in fact, it’s one of the three nutrients from which are able to get calories, which are essential when it comes to nourishing our bodies and providing us with energy. Protein is also an especially important nutrient on a cellular level; Best notes that “it is needed for creating and repairing cells.” Additionally, eating an ample amount of this macronutrient will help reduce appetite, keep our bones healthy, and even lower blood pressure, among other things.

Faith Geiger –


Low Carb Meal Plan For A Week

Low-Carb Keto Fasting Meal Plan Menu Week 22 (sugarfreemom.com)


Natural Sweeteners

Quitting refined sugar can be tough, but given how incredibly harmful sugar can be, it’s definitely worth the effort.

Fortunately, quite a few sweeteners found in nature are actually good for your health.

They’re low in calories, low in fructose, and taste very sweet.

5 Natural Sweeteners That Are Good for Your Health (healthline.com)

Low Carb Dishes Share

Wait, you mean there’s actually something missing? These breakfast, lunch, and dinner recipes are so good, you won’t miss the bread, pasta, or grains at all. Instead, you’ll become that person who’s always raving about cauliflower. 

Sienna Livermore 
Slide 1 of 92: Wait, you mean there's actually something missing? These breakfast, lunch, and dinner recipes are so good, you won't miss the bread, pasta, or grains at all. Instead, you'll become that person who's always raving about cauliflower. Plus, try our best low carb breakfasts and easy low carb side dish recipes.

Diabetes Friendly Veggies

8 Low-Carb Veggies for a Diabetes-Friendly Diet

Filling up with vegetables is a great way for people with diabetes to keep their blood sugar levels in check.

low-carb veggies for diabetic diet
Davide Illini/StocksyWhen you have type 2 diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline — or spiking your blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins, minerals, and fiber while still being low in calories. It’s always smart to eat a rainbow-colored diet, but the following veggies are among the best.
low-carb spinach for diabetes-friendly diet
ThinkstockPopeye had the right idea when he bulked up on green, leafy spinach. This low-carb veggie is a wise addition to a diabetes-friendly diet because it’s loaded with folate, beta carotene, and vitamin K. Either use fresh leaves or opt for frozen and canned versions with no added salt. Fold steamed spinach into an egg-white omelet at breakfast, toss fresh leaves in a healthy, low-carbohydrate salad at lunch, and add drained, canned spinach to soups, casseroles, or pasta sauce at dinner.
low-carb tomatoes for a diabetes-friendly diet
StocksyTomatoes, another superfood for diabetes, are packed with vitamin C, are an excellent source of vitamin A, and are a good source of potassium. They’re also low-carb and low-cal, averaging just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce: It makes a great topping for veggies, chicken, and other good foods in your diabetes-friendly diet.
low-carb broccoli for diabetic diet
ThinkstockIf you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet. It’s low in carbohydrates and loaded with vitamins A, C, and K. It also boasts fiber and iron among its contents. Look for florets that are packed tightly together and are dark green in color. Frozen broccoli (minus the added salt or sauce) can also be a delicious addition to your diet plan and, unlike the fresh kind, doesn’t need to be eaten right after you purchase it. Consider including raw or lightly steamed broccoli on your next party platter instead of chips.
low-carb cucumber for a diabetes-friendly diet
Cucumbers are a cool, crisp, low-carb choice for people with diabetes. A generous one-cup portion has less than 5 grams of carbohydrates. Translation: You can get your fill without worrying about raising your blood sugar too much. Cucumbers are an excellent source of vitamin K, and they also contain some potassium and vitamin C. Keep in mind that cucumbers are not only for salads — you can also add thin slices to sandwiches or wraps, or serve up cucumber spears for a crunchy afternoon snack.
low-carb cabbage for a diabetes-friendly diet
ThinkstockEating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that’s firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low-carb vegetable raw as well as cooked.
low-carb brussels sprouts for diabetic diet
Julie Rideout-StocksyBrussels sprouts are only now starting to win the popularity they deserve — and they definitely deserve a place on your diabetes meal plan. Besides being low-carb, these mini cabbages are full of vitamins A, C, folate, and fiber. As with cabbage, Brussels sprouts are a cruciferous low-carbohydrate veggie, which experts believe may ward off some cancers. Try sprinkling fresh Brussels sprouts with olive oil, salt, pepper, and fresh lemon juice before roasting at 450 degrees F for about 20 minutes. This will bring out the tangy mustard flavor while keeping the texture firm.
low-carb cauliflower for diabetic diet
iStock.comAnother neglected low-carbohydrate veggie, cauliflower can be a boon to your diabetes meal plan. This vegetable is brimming with vitamin C (one cup of raw floret pieces has more than half your daily requirement) and also contains fiber, potassium, and folate. Cauliflower is also versatile enough to serve raw, roasted, or steamed, and goes great in soups: Just cook until tender, then blend it with chicken broth.
low-carb asparagus for diabetic diet
Viktor Lugovskoy/iStock.comThis flavorful veggie only has 27 calories and 5 grams per cup. It’s also packed with vitamins K and A. When shopping for asparagus, look for firm, bright green stalks with compact heads. Thinner stalks tend to be tenderer. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast. Asparagus pairs well with eggs, which is an excellent way to add a serving of veggies to breakfast.

Slow Cooker Low Carb Chili/Recipe Share

Slow Cooker Kickin Chili | Peace Love and Low Carb

2 1/2 pounds ground beef
1 medium red onion, chopped and divided
5 cloves garlic, minced
3 large ribs of celery, diced
1/4 cup pickled jalapeno slices
6 ounce can tomato paste
14.5 ounce can tomatoes and green chilies
14.5 ounce can stewed tomato
2 tablespoons Worcestershire sauce or Coconut Aminos
4 tablespoons chili powder (I use this brand)
2 tablespoons cumin, mounded
2 teaspoons sea salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon black pepper
1/2 teaspoon cayenne
1 bay leaf


Heat slow cooker on low setting.
In a large skillet over medium-high heat, add ground beef, half of the onions, 2 Tbs. minced garlic, and salt and pepper. Once the beef is browned, drain excess grease from pan.
Transfer ground beef mixture to slow cooker. Add remaining onions, garlic, celery, jalapenos, tomato paste, tomatoes and chilies (with liquid), stewed tomatoes (with liquid), Worcestershire sauce, chili powder, cumin, salt, cayenne, garlic powder, onion powder, oregano, black pepper, and bay leaf.
Stir until all ingredients are well combined. Cook on low 6-8 hours.
Per Serving: 1 Cup | Calories: 137 | Fat: 5g | Protein: 16g | Net Carbs: 4.7g