Going on a reducing diet is no new experience for most of us these days.
Usually, we have tried all kinds of diets, liberal and otherwise. For a time we succeed, but in the end of the day, we often find ourselves back at the same old level, far above the average for our height and age. In desperation we determine once and for all to lose weight. Most of us are even, invariably in a hurry to do this. Some abandon food altogether for a time, only to return to the former eating habits with a vengeance and perhaps add a few more pounds.
Perhaps you may ask yourself just why you weigh so much.
Common sense tells you that anyone who overeats and packing up on extra calories will put on the extra pounds. Usually, you will reason that you don’t eat more than your sister or friend, and their weight is normal. This may be perfectly true. There are many individual differences. No two people are alike. Some can use up those extra calories, others cannot.
If you are putting on extra weight, it is because you are taking on more calories than your body actually needs. Your body is not using up those extra calories and you will have to do something about this. This is why proper information towards nutritional values and calorie count are keys to successful weight loss.
Nutrition plays a major role in having an ideal weight. If you are guided by the correct nutritional information in the food you are eating, you will surely achieve that ideal body weight. Nutrition, as it is defined, is the sum of all interaction between an organism and the food it consumes. In other words, nutrition is what a person eats and how the body uses it.
Foods differ greatly in their nutritive value and no one food provides all the essential nutrients. Nutrients are organic and inorganic substances found in foods that are required for body functioning and one of the most vital macronutrient that is found in our food is starch.
Carbohydrates, along with fats, and proteins are energy- giving macronutrients. They are called macro-nutrients because they are needed in large amounts to provide energy. As with all the nutrients, carbohydrates must be ingested, digested, and metabolized in order to supply the body with a continuous supply of fuel or energy. But with a diet composing mostly of carbohydrates and fats, weight gain is inevitable. There is nothing wrong in eating carbohydrate-rich foods. It is eating the wrong type of carbohydrates, and eating it in excess is what is making society today a fat nation.
So what are the recommended low-carbohydrate foods for weight loss as part of a ketogenetic diet plan? Here is a list of the ultimate low-carbohydrates foods which you can find in the market today. They can be eaten alone or they can be an ingredient in your recipes. These foods are also great snack alternatives that are satisfying and tasty so you may eat less of them.
Extra Dark Pretzels
Pretzels or Brezel in Germany is a type of baked food. It is made from dough and it comes in hard and soft varieties. It is shaped like a unique knot and comes in sweet or savory flavors. Pretzels actually originated in Europe, but it was accounted to have Christians backgrounds and were made-up monks. Stories have also surfaced that it was derived from communion bread which was used in monasteries thousands of years ago in southern France. It has been use as a symbol of bakers in southern Germany during the 12th century. As for early Catholicism, the pretzel was considered having religious implications even its ingredient and shape. It was associated with lent and Easter since it was mainly made from egg, flour and butter, common ingredients that are only allowed to use during these sacred seasons.
Nowadays, pretzels evolved to becoming a diet food that is good for weight control. It already has a low-fat and low-carb version which makes it a must-have snack for dieters. Extra Dark Pretzels have lesser carbohydrate and fat content compared to the regular ones. It only carries 22 calories per stick. Eating 5 sticks is equal to 110 calories, 1 gram of fat, 21 grams carbs and 3 grams of protein.
Daikon, from the Japanese word which means “large root” is commonly known as White Radish and Japanese radish. It is a mild flavored, very large radish. It originated in Asia and became popularly known in the UK as mooli. The Daikon radish is frequently used grated and mixed into a soy sauce and citrus juice condiment. It is also used in salads, as garnish and in soups. It has high water content, high I fiber and very low in calories. 100 grams of Daikon radish only contains 90 kilojoules or 6 calories per ounce. But it provides 34 % of the recommended dietary allowance for vitamin C.
The Water Chestnut or Chinese Water Chestnut is a grass-like plant grown for its edible corns. It is often mistaken as a nut where in fact, it is an aquatic vegetable that grows in marshes (a type of wetland that is dominated by woody plant species) in the mud. It has a crisp white flesh and can be eaten raw, slightly broiled or grilled. It is slightly sweet and very crunchy which makes it good for salads, pasta, and rice and side dishes. It can be mix with bamboo shoots, sesame oil and snow peas. It is a good source of potassium and fiber and is very low in sodium and it has zero fat.
Jicamaor Mexican Yam is derived from a native Mexican vein although it is commonly referred to the plant’s edible root. It is yellow and papery in appearance, and its inside is creamy white with a crisp texture. The taste is sweet and starchy like an apple and is best if eaten raw. Sometimes it is combined with lime juice and salt and it is cooked in soups and stir-fried dishes. Since Jicama is common in Mexico and in Southeast Asia, it has been a popular ingredient for salads, juice combos and even fruit bars. It is high in fiber and is mostly composed of 86-90% of water. It contains protein, calcium, phosphorus, and lipids and it is high in vitamin C, A, and B.
Sweet red, yellow, and orange peppers
Bell peppers are the most common type of peppers in the Capsicum family. They are crunchy, thick, and fleshy and ranges from zero to very minimal hotness. They are commonly treated like vegetables instead of spice. It is disease preventing and heath promoting properties. It also has anti-bacterial, anti-cancer, and anti-diabetes properties. It can lower high- cholesterol levels, and is a very rich source of vitamin C , A and B. Eating 100 grams of Bell pepper has only 6 grams of carbohydrates, 0.30 grams of fat, 0.99 protein and 2.1 grams of fiber. In addition, eating this marvelous diet-reducing food will give you all the valuable vitamins and nutrients your body needs. Use it for your salad, pasta and soup recipes.
Garlic –flavored pickles
Pickles or pickled cucumber is a cucumber that has undergone the process of pickling or brining. It is where the food is preserved for a period of time by anaerobic fermentation in brine to produce lactic acid or marinating in short. It is either immersed in an acidic solution or through lacto-fermentation. Garlic-flavored pickles are a good source of potassium, magnesium, copper and manganese. It is also used to decrease problems in the digestive system and is a very rich source of fiber which makes you feel full. Thus controlling hunger pangs and cravings. What makes it even healthier is that garlic, which is used to flavor the cucumber, prevents heart disease, arthritis and has anti-inflammatory actions.
Not just any Apple!
Apples are by far the most popular low-carbohydrate, non-fat food a dieter must have. Aside from its high-fiber content which makes a good stomach- filler, it is loaded with phytochemicals and antioxidants. It has a glycemic index of only 35 which means that the fiber in the apple slows down the rise in blood sugar. The fiber in apples also converts the excess sugar to stored fat which will be used as energy for our bodies to function properly.
Apples are high in water, low in sodium, and contains fructose, the natural sugar in fruits and vegetables. Fructose is used to provide that natural sweetness and flavor in frozen foods such as ice cream and frozen yogurt. It also has a very low glycemic index which makes it a good sweetener for people who have diabetes. But dieters should stay away from apple shakes and apple sauce because these foods are mixed with other condiments that make them high in calories and carbohydrates. Therefore eating it fresh and raw is best.
Carbohydrate is not a nutrient to be sacred of if you are dieting. When you lack carbohydrates in your body you will feel weak and lethargic. You won’t be able to concentrate well and you don’t’ have the vitality to do the things normally. You will be depriving your brain too with the nutrient that it needs to function properly.
People who deprived themselves with carbohydrate foods will eventually go into a state of shock because of the condition known as ketosis and this can cause harm and danger to the brain. So never shun away from this very important nutrient. Eat moderately and count your calories for a better body.