The Low Carb Foods Preparation Guide
Here in the low carb prep guide are:
– A list of foods to avoid that have hidden sugars in them
– Best cooking methods for low-carb meats
– Best cooking methods for low-carb vegetables
– Best cuts of meat for fatty meats and low-carb carnivory
Foods to avoid
When you’re on a lower carbohydrate diet, you need to keep tabs on your carbohydrate intake. Below is a list of sauces, condiments, and foods you may not know has a lot of sugar in them. Be sure to always read food labels (check out how many grams of sugar are in a serving and how big a serving is!) so you treat your body exactly the way that it needs to be treated. Also be sure not only to read the ingredient label for all the different kinds of sugar, but also to make sure there are no fake sugars. I can almost promise you that if you didn’t make it yourself, most of the foods listed below have a lot of sugar in them!
Peanut butter (especially the popular brands)
Almond and other nut butters
bacon and sausage
Potato flour, arrowroot flour, rice flour, and all other flours
Plain yogurt (though less than flavored)
Frozen fruit (check your blueberries before you buy them! Sometimes they come coated in
Hummus (beans and peas are carbohydrates!)
….alcoholic beverages don’t have nutrition labels, but trust me on this one! Mixed drinks are
FULL of sugar, as is beer. Wine is the least risky on this list, and one glass has about half a
serving of carbohydrate in it.
Best low-carb cooking methods
Prepare your meats however you like….
Steam (but this is a fatfree
add fat after cooking!)
Deep fry (in coconut oil or palm oilthese
are the best and safest options for deep frying)
Of course, the more additional fat you add to your meat, such as when you deepfry or sauté the meat, the fattier your meat will be and the more fat you want to consider as a part of your fat servings. When you add fats to your meat, keep track of how much you add (in tablespoons), and calculate that into individual servings at your meal.
The amount of fat in your meat to begin with is also important. Note that “white meat” in chicken and turkey is very lean. Lean ground beef and cuts of beef, typically, with the words “loin” or “round” in them are lean. Buffalo meat also tends to be leaner than other varieties. Organ meat like liver is lean. Most seafoodlobster, scallops, shrimp, cod, whitefish, halibut, tuna, swordfishare lean. Other cuts of beef and fatty fishes are fatty protein sources.
Here are the fattiest cuts of steak:
|Flap Steak |
Very flavorful, not too fatty. It can be fibrous and chewy.
|Filet mingnon (Chateaubriand or tenderloin)|
The most tender and sought-after of all cuts of beef, and not even that fatty.
very expensive! Yet super flavorful.
Very marbled cut, and very very fatty, wich means it's flavorful and stays tender while cooking at any temperature.
If you eat a fatty variety of meat (like regular ground beef or ribs or pork chops or a Tbone steak), know that 10 grams of fat is an approximate serving of, and there is most likely at least 10 grams of, fat in your single serving of fatty meat. From the chart above, we can see that the fattiest varieties of steak have up to 30 grams of fat in them. That’s three whole servings worth of fat!
If you find yourself eating a lean varieties of meat, add some fat! Or simply take into consideration the fact that they don’t have fat and make sure to make up for that with other parts of your meal (cheese or avocados, for example!) or other meals throughout your day.
Prepare your vegetables with fatrich methods, like sautéeing and panfrying. Add fat liberally. Onetwo tablespoons of fat for a stirfry or pan of vegetables is a great starting point. If you bake your vegetables in the oven, make sure to coat them liberally with your fat of choice. Coconut oil and palm oil are excellent fats for cooking vegetables.
For salads, be sure to use ample dressing! The more dressing you have, the better you can absorb the nutrients from the salad. Make sure that your dressing is not a “lowfat” variety, since those tend to have a lot of sugar in them and lack the important, good fats you need. So check the label to make sure there’s no sugar added.
One of the best ways to make sure you have healthy dressing is to make it yourself. There are dozens of ways to do so, but one of the simplest is to add ¼ cup balsamic vinegar to 1 cup olive oil, drizzle in some mustard, add your favorite dried herbs like rosemary or thyme, squeeze ¼ of a lemon over the dressing, and add salt and pepper to taste. When out at a restaurant, ask for “oil and vinegar” for your salad dressing, which you know will be healthy and sugarfree. One tablespoon of this dressing counts as one serving of fat.
For salad toppings, avoid fruits, dried fruit, beets or other sugarrich vegetables, and candied nuts. Instead, stick to meat, cheese, and lowsugar vegetables like tomatoes, peppers, onions, olives, cucumbers, carrots, and limited amounts of beans and peas. Remember that legumes such as chickpeas and black beans can be consumed sparingly on a low carbohydrate diet, but they are relatively rich in carbohydrate relative to vegetables, so consume them in small quantities or only occasionally.
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