Low Carbs Ultimate Guide For Beginners -Part 3

For getting great waistline, you need to eat only the best low-carbohydrate foods that will help you to keep the fat off.

Here is a list of LOW-CARBS MEATS AND FISH

1.
CATFISH

Carbs count:
-0 grams per 3 ounces

Farmed catfish is a cheap way to load up your muscles with pure high-quality protein. American-farmed catfish is a better option from the fish counter. You can eat it : steamed, grilled, oven-roasted, or pan-seared.

Nutrition Bonus:
Rich with vitamin B12, which helps nervous system to function properly.

2
CANNED PINK SALMON

Carbs count:
– 0 grams per 1/2 can

The canned-fish aisle is virtually carbs-free protein. Pink salmon is the cheap option with fewer toxins (mercury) than most canned tuna.

Nutrition Bonus:
Rich with omega-3 fats ,which reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.

3.
CHICKEN DRUMSTICKS

Carbs count:
-0 grams per 3 ounces

Chicken drumsticks have the rich flavor and their juicy meat is less prone to drying out during cooking. It will taste better if you leave the skin on during cooking for , but it has extra fat calories , so if you want fewer calories just strip it off before eating.

Nutrition Bonus:
Chicken drumsticks have selenium, an antioxidant that can ease up your exercise-induced oxidative stress.

4.
GROUND TURKEY

Carbs count:
– 0 grams per 3 ounces

Cheap and ubiquitous, ground turkey is the great choice to infuse your meals with carb-free protein. Make burgers and meat sauces.

To trim fat calories, look for packages made with ground white meat.

Nutrition Bonus:
Turkey meat is rich with essential amino acids that pump up your muscles.

5.
PORK TENDERLOIN

Carbs count:
– 0 grams per 3 ounces

This meat has juicy flavor and is much cheaper than its beef counterpart. It also has stellar 6:1 protein-to-fat ratio.When you buy always look for unseasoned pork tenderloin .This way you will avoid excess salt and other questionable ingredients .

Nutrition Bonus:
Pork tenderloin has the abundance of: thiamine and B vitamin .

6.
TOP SIRLOIN STEAK

Carbs count:
– 0 grams per 3 ounces

This cut of beef is a smart way to get your fill of protein with zero carbohydrate cost. Do marinades to tenderize the meat further. Up the nutritional ante by splurging for steak sourced from grass-fed cattle.

Nutrition Bonus:
Red meat is the source of creatine, that gives you feats of strength at the gym.

7.
ROAST BEEF

Carbs count:
-0 grams per 2 ounces

Deli-style roast beef is spared the sugars that can be added to turkey and other lunch-meats. For a low-carbs lunch option,wrap few slices of roast beef and roasted red pepper, a smear of Dijon mustard, and some cheese or avocado in large Swiss chard or collard leaves.

Nutrition Bonus:
Rich with iron ,which jazzes up your muscles during squat rack.

8.
BISON

Carbs count:
-0 grams per 3 ounces

Game meats ( bison and elk) are easier to find at the butcher counter and consumers increasingly using alternatives to beef raised on industrial feedlots.

Nutrition Bonus:
Bison raised on the range, has meat richer in omega-3 fats .

OTHER LOW-CARBS MEATS AND FISH are:

-Cornish game hen
-Halibut
-Ground beef
-Turkey breast
-Chicken thighs
-Canned sardines

9.
GRUYERE CHEESE

Carbs count:
– 0 grams per ounce

This hard cheese from Switzerland has a nutty flavor and it melts beautifully what makes him the perfect way to add flavor to everything from steamed broccoli to low-carb pizzas.

Nutrition Bonus:
This cured cheese is rich in calcium, a mineral involved in bone-building.

10.
BUTTER

Carbs count:
– 0 grams per tablespoon

Since saturated fat and heart disease became linked ,butter again found a place in our homes. For a rich-tasting riff on mashed potatoes, try blending steamed cauliflower with butter, fresh thyme, and a couple pinches of salt.

Nutrition Bonus:
Butter substitute ( margarine or vegetable shortening) affects your “bad” cholesterol levels, increases your risk of cardiovascular disease to a far greater degree than the saturated fat in butter.

11.
EGGS

Carbs count:
-1 gram per 2 large eggs

The question that remains unanswered is:
Which came first, the chicken or the egg?

The fact is that they both have plenty of protein power ,but the protein in eggs is of higher quality than in any other whole food.

Nutrition Bonus:
Canadian scientists discovered that eggs are a very good source of antioxidants .

12.
COTTAGE CHEESE

Carbs count:
-6 grams per cup

This product is very favorite among bodybuilders because it’s jam-packed with protein (28 grams per cup) with negligible amounts of carbohydrates. Sodium levels vary, so make sure to compare brands carefully.

Nutrition Bonus:
Rich with slow-digesting protein casein, what makes him great for an evening to prolong muscle-making while you snooze away.

13.
PLAIN GREEK YOGURT

Carbs count:
– 9 grams per cup

Greek yogurt is a cultured rock star, that supplies about 23 grams of protein per cup and muscles have benefited from its surging popularity.

To keep the carbs count low, you’ll need to opt for plain versions not pumped full of sugar.

Nutrition Bonus:
Rich with probiotics it improves your digestive and immune health.

14.
GOAT MILK

Carbs count:
-11 grams per cup

This milk contains fewer carbs than cow’s milk, it is easier to digest and is richer in a number of nutrients like omega fatty acids.

Nutrition Bonus:
Goat milk contains conjugated linoleic acid (CLA), a fatty acid that helps torch body fat.

OTHER LOW-CARBS DAIRY PRODUCTS are:

-Brie cheese
-Goat cheese
-Monterey cheese
-Ricotta
-Plain kefir
-Sour cream
-Cream cheese

LOW-CARBS PLANT PROTEINS are:

15.
TOFU

Carbs count:
-3 grams per 3 ounces

Tofu isn’t reserved only for vegetarians! It has cheap low-carb protein option for carnivores who takes a night off from meat. Alone it doesn’t taste good , but you can add tofu to sauces or other foods.Try it as a cheap protein in stir-fry, or marinate it like steak and then grill it.

Nutrition Bonus:
Compounds isoflavones have blood-pressure-lowering powers.

16.
TEMPEH

Carbs count:
– 9 grams per 3 ounces

Tempeh is made from a base of fermented soybeans and is a protein source. He tastes smoky, nutty, and earthy in a mushroomy kind of way. The best is to crumble it up and add it to chili, stir-fry, tacos, soups, casseroles, and pasta sauce.

Nutrition Bonus:
Tempeh contains a healthy population of ultra-healthy probiotics.

17.
CANNED PINTO BEANS

Carbs count:
– 18 grams per 1/2 cup

Pinto beans are canned bean that contains slowest carbohydrate numbers and significant amounts of plant-based protein—12 grams in each serving. They add quick protein hit to salads and scrambled eggs.

Nutrition Bonus:
They are rich in fiber and can reduce a spike in blood sugar caused by carbohydrates in a meal.

18.
PUMPKIN SEEDS (PEPITAS)

Carbs count:
-5 grams per ounce

These jack-o’-lantern castoffs are a great source of whole-food protein- 7 grams in a crunchy serving. None of their carbohydrates are sugar, and they are the best way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.

Nutrition Bonus:
The source of testosterone – boosting zinc.

OTHER LOW-CARBS PLANT PROTEINS are:
– Hemp seeds
– Edamame
– Unsweetened soy milk

Via: bodybuilding.com

Keep reading at: healthyfoodandsporttips.com/low-carbs-ultimate-guide-for-beginners-part-4

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