Hi everyone! How are you? Welcome to the Hi Fitness Bye Weakness channel! Today I’m gonna show you 10 Foods to Avoid
(Or Limit) on a Low Carb Diet. So stay tuned guys because in a moment, you
will receive a quick dose of incredibly useful knowledge. A low carb diet can help you lose weight and
control diabetes and other conditions. Some high carb foods obviously need to be
avoided, such as sugar-sweetened beverages, cake, and candy.
Yet, figuring out which staple foods to limit is more challenging.
Some of these foods are even relatively healthy — just unsuitable for a low carb diet due
to their high number of carbs. Your total daily carb target determines whether
you need to limit some of these foods or avoid them altogether.
Low carb diets typically contain 20–100 grams of carbs per day, based on personal
tolerance. Here are 10 foods to avoid or limit on a low
carb diet. 1. Bread and grains.
Bread is a staple food in many cultures. It comes in various forms, including loaves,
rolls, bagels, and flatbreads, such as tortillas. However, all of these are high in carbs. This
is true for whole-grain varieties as well as those made from refined flour.
Most grains, including rice, wheat, and oats, are also high in carbs and need to be limited
or avoided on a low carb diet. 2. Some fruit.
A high intake of fruits and vegetables has consistently been linked to a lower risk of
cancer and heart disease. However, many fruits are high in carbs and
may not be suitable for low carb diets. A typical serving of fruit is 1 cup (120 grams)
or 1 small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come
from fiber. On a very low carb diet, it’s probably a good
idea to avoid some fruits, especially sweet and dried fruits, which have high carb counts
like banana, raisins, dates or mango. 3. Starchy vegetables.
Most diets allow an unlimited intake of low starch vegetables.
Many vegetables are very high in fiber, which can aid weight loss and blood sugar control.
However, some high-starch vegetables contain more digestible carbs than fiber and should
be limited on a low carb diet. What’s more, if you’re following a very
low carb diet, your best choice is to avoid these starchy vegetables like corn, potato,
sweet potato or cooked beets. 4. Pasta.
Pasta is a versatile and inexpensive staple but very high in carbs.
One cup (250 grams) of cooked pasta contains 43 grams of carbs, only 3 of which are fiber.
The same amount of whole-wheat pasta is only a slightly better option at 37 grams of carbs,
including 6 grams of fiber. On a low carb diet, eating spaghetti or other
types of pasta isn’t a good idea unless you consume a very small portion, which isn’t
realistic for most people. 5. Honey or sugar in any form.
You’re probably well aware that foods high in sugar, such as cookies, candy, and cake,
are off-limits on a low carb diet. However, you may not realize that natural
forms of sugar can have as many carbs as white sugar.
In fact, many of them are even higher in carbs when measured in tablespoons.
To sweeten foods or beverages without adding carbs, choose a healthy sweetener instead. 6. Beer.
Alcohol can be enjoyed in moderation on a low carb diet. In fact, dry wine has very
few carbs and hard liquor none. However, beer is fairly high in carbs.
A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even light beer contains
6 grams per can. What’s more, studies suggest that liquid carbs
tend to promote weight gain more than carbs from solid food.
That’s because liquid carbs aren’t as filling as solid food and don’t seem to diminish your
appetite nearly as much. 7. Sweetened yogurt.
Yogurt is a tasty, versatile food. Although plain yogurt is fairly low in carbs, many
people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Sweetened yogurt often contains as many carbs as a dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which
is even higher than a comparable serving of ice cream.
However, choosing a 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50
grams) of blackberries or raspberries will keep digestible carbs under 10 grams. 8. Juice.
Juice is one of the worst beverages you can drink on a low carb diet.
Although it provides some nutrients, fruit juice is very high in fast-digesting carbs
that cause your blood sugar to increase rapidly. For instance, 12 ounces (355 ml) of apple
juice harbors 48 grams of carbs. This is even more than soda, which has 39 grams.
Grape juice provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving.
Even though vegetable juice doesn’t contain nearly as many carbs as its fruit counterparts,
a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2 of which come from fiber. 9. Chips and crackers.
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only 1 of which is fiber.
This is about 10–15 average-sized chips. Crackers vary in carb content depending on
processing. However, even whole-wheat crackers contain about 19 grams of carbs per 1 ounce
(28 grams), including 3 grams of fiber. 10. Milk.
Milk is an excellent source of several nutrients, including calcium, potassium, and several
B vitamins. However, it’s also fairly high in carbs. Whole
milk offers the same 12–13 grams of carbs per 8 ounces (240 ml) as low-fat and fat-free
varieties. If you’re only using a tablespoon or two (15–30
ml) in coffee once a day, you may be able to include small amounts of milk in your low
carb diet. Still, cream or half-and-half are better options
if you consume coffee more frequently, since these contain minimal carbs.
If you enjoy drinking milk by the glass or use it to make lattés or smoothies, consider
trying unsweetened almond or coconut milk instead. When following a low carb diet, it’s important
to choose foods that are highly nutritious but low in carbs.
Some foods should be minimized while others avoided altogether.
Your choices depend in part on your personal carb tolerance.
In the meantime, focus on eating a variety of healthy foods.
And that’s it for today. Now you know what foods you should avoid on
a low carb diet. I hope you enjoyed today’s video and if you
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