Foods that are indispensable when you are on a low-carb diet

It can be difficult to escape the temptation of many delicious foods at the supermarket or grocery store while on a low-carb diet. Especially when you try to avoid dealing with processed foods that are high in carbohydrates.

Most food stores or supermarkets in Vietnam do not have a separate entrance leading directly to the low-carb counter. But as long as you know where to shop (and what to stay away from), you can create a useful shopping list to get you to the right place.

Besides, if you have a low-carb pantry, you will be fully equipped to prepare quick, balanced and delicious meals under limited time pressure during a busy day. We invite you to choose foods for a low-carb diet with!

What is a low-carb diet?

Low-carb is an acronym for Low-Carbohydrate, which means low in sugar and starch. LowCarbs diet rules are simple:

  • Almost absolutely limit starchy and sugary foods: Rice, noodles, corn, potatoes, sweets, sugary fruits…
  • Eat without restriction of protein and fat: Meat, fish, eggs, milk, beans…

Why should you follow a low-carb diet?

Low-carb diet mostly high in protein, healthy fats, and vegetables. There are many different types of low-carb diets available today, and studies show that all of them can help you lose weight and improve your health.

In addition, low-carb diets offer many other health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

It is not necessary to follow a low-carb diet for just one purpose:

  • Want to go on a carb-restricted diet to help you lose weight.
  • Want to change overall eating habits.

To ensure safety and improve effectiveness, you should consult your doctor before starting any weight loss diet, especially if you have medical conditions such as diabetes or diabetes. cardiovascular theory.

However, you also need to pay attention to whether you can apply a low-carb diet or not by referring to the article 6 things to consider before applying a keto or low-carb diet.

Why does a low-carb diet help with weight loss?

Low-carb diets restrict the type of carbohydrate, which is a high-calorie nutrient found in many foods and beverages.

A low-carb diet that reduces carbs (starches) will lower insulin levels and cause the body to burn stored fat for energy and ultimately lead to weight loss.

Most people can lose weight if they limit the number of calories they consume and increase their level of physical activity. To lose (0.5 to 0.7 kg) per week, you need to reduce 500 to 750 calories daily.

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See more: Low carb vs low fat: the weight loss battle between the two diet methods

Low-calorie foods

The US Food and Drug Administration (US Food and Drug Administration) recommends a daily calorie intake of about 225g – 325g. If you are in low-carb dietthis number should only be from 90g – 130g, with a calorie per meal of 30 – 45g (or less).

Meals should be built with good sources of protein, vegetables, and healthy fats. When shopping, be sure to always check the nutrition facts. For the product under consideration, check for carbohydrates, saturated fat, and sugar (some products hide this number) before making a decision.

When reducing the calorie content, the meal must mainly consist of protein, fat and a few carbohydrates to ensure that the body has all the necessary nutrients. Remember, your goal is to reduce calorie intake, not eliminate calories altogether.

A diet is a meal with few or no calories, but high in protein, healthy fats, and non-starchy vegetables. Also, spend a small portion of your calories on low-carb foods like cereal and fruit.

The grocery list below will help prepare you for your shopping to create a nutritious, easy-to-make and low-carb meal.

Green vegetables

According to a review published in 2019, low-carb diet Having plenty of dark green vegetables helps you reduce your risk of chronic diseases like heart attack, stroke and even some cancers.

There’s no limit to how much vegetables you can eat on a low-carb diet, so the greens stand should be one of your favorites when you’re shopping. Fill your cart with the following options:

  • Rocket salad
  • Lettuce
  • Spinach
  • Rainbow cabbage
  • Kale
  • Cabbage
  • String bean
  • Tomato
  • Courgettes
  • Types of squash
  • Chili
  • Eggplant
  • Artichoke
  • Mushroom
  • Cabbage
  • Broccoli
  • Cauliflower
  • Tiny Cabbage (Brussels Cabbage)
  • Kale
  • Asparagus
  • Garlic
  • Onion
  • chives
  • Leek

In addition, right in the same greens area, you can find more fresh herbs like basil, parsley, mint and oregano to enrich the flavor of your meals and blends. prepare nutritious drinks.


Green vegetables are the friendliest ingredients in a low-carb diet

Fruit can be a bit more complicated on a low-calorie diet. Some fruits contain up to 15g of carbohydrates. So, when choosing fruit, look for berries or melons. These are the fruits with the lowest sugar content:

  • Blueberry
  • Raspberry
  • Strawberry
  • Black berries
  • Cantaloupe or cantaloupe

Meat, poultry, seafood and eggs

Regime low-carb diet Full should contain a rich amount of protein. Animal products provide important nutrients such as essential amino acids, vitamin B12, iron, iron ions, omega-3 and fats.


Protein sources from naturally raised animals will be richer in omega-3s

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Low-carb breakfast food options are usually inexpensive and easy to find. It’s also a good source of B vitamins as well as choline (an important nutrient like B vitamins) that promotes brain health. For example, a hard-boiled egg containing 6g of protein and 78 calories is like a snack or a small salad supplement for breakfast.

For lunch and dinner, think carefully about the type of meat you choose to use and how it is prepared. For example, red meat (especially when thoroughly cooked) has a positive effect on reducing the risk of heart disease.

The quality of meat selected is also affected by the way the animals are raised. Grass-fed cows or pasture-raised poultry generally produce more healthy omega-3 fats than are raised under conventional methods.

Sometimes, eating steak or adding bacon for breakfast will be a medicine for the spirit after a series of days filled with diet dishes.

For snacks that are both easy to eat, low in calories and protein, and convenient to carry (for example, to work), you have the following options:

  • Steamed chicken, sliced ​​to taste (preferably turkey)
  • Canned tuna or salmon
  • Low sodium and sugar beef jerky

Milk Products

Milk and dairy products are allowed on low-calorie diets, with some options being more recommended than others. Avoid flavored milks because they are high in sugar, with an average of 240ml of milk containing nearly 12 calories. In some cases, if you need a milk substitute, you can use:

  • Full fat milk and cream
  • Butter
  • Fresh cheese
  • Sour cream
  • Cheese
  • Ricotta Cheese (Italy)
  • Yogurt without sugar


You can use milk on a low-carb diet, but avoid varieties with added flavors and sugars!

Fats and oils

Whether you are on a low-carb diet or not, choosing a cooking oil as well as a source of healthy fats is very important. Good sources of healthy unsaturated fats that can be included in the ingredients list include:

  • Nuts (“nuts”, seeds with shelled kernels)
  • Nut butter (almonds, cashews)
  • Seed (“seed”)
  • Butter


No matter what diet you follow, it’s important to choose a source of healthy unsaturated fats

Frozen foods

Prepared foods and frozen foods are often located in the same area. Buy a few extra bags of frozen vegetables to add to stir-fries, or a few berries for smoothies. So you have an extremely convenient, delicious and nutritious breakfast.


If you have little time to prepare ingredients, frozen vegetables can be an option

Grains and Legumes

Grains such as rice, oats, quinoa, millet, amaranth (Amaranth) and lapinum such as lentils and chickpeas are all high in carbohydrates. These foods are not the mainstay of a low-carb meal, and should be consumed in small amounts (about ¼ to 1/3 cup).

If you like baking, you can choose from the following ingredients:

  • Coconut flour
  • Flax powder
  • Almond powder
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Limit the use of nuts and seeds because of their high carbohydrate content

Spices and long-preserved foods

Low-carb condiments or dips can be flexibly created to refresh the daily diet menu. In addition, changing the taste and texture of servings will help you eliminate boredom and cravings.


Spices will help your diet menu not be boring

Fill your pantry with low-carb diet-friendly foods. These are long-lasting products, so you can buy them in bulk.

  • Mayonnaise (except those made with soybean oil)
  • Tomato sauce and barbecue sauce without sugar
  • Sugar-free salad dressing
  • Soy sauce (unless you’re in need of sodium control)
  • Basil Sauce (Pesto Sauce)
  • Mustard
  • Broth or soup
  • Spice
  • Spicy sauce
  • Unsweetened pickles
  • No Sugar and No Preservatives
  • Olive
  • Low-calorie tortillas (tortillas)
  • Grated coconut without sweeteners
  • Chocolate or cocoa powder without sugar
  • Unsweetened flavored milk (soy milk, coconut milk, almond milk, rice milk …)

Other food

For more snack options, look for these items the next time you shop at the supermarket:

  • Pre-cut vegetables with cream or chickpea sauce (hummus)
  • Unsweetened yogurt with fresh berries
  • Fruits are low in calories
  • Cheese pellets
  • Black olives
  • Ready-boiled eggs
  • Sugar-free gelatin
  • Sliced ​​tomatoes with mozzarella cheese, basil and balsamic vinegar
  • Chicken wings with spicy or seasoned sauce (no sugar sauce)
  • Roasted seaweed
  • Parmesan Cheese Snack
  • Roasted soybeans (single type, do not use mixed beans)


Be careful when choosing low-carb snacks because you will most likely choose the wrong one with a high starch content

Side effects of low-carb diets

In some cases, when following a low-carb diet, some symptoms may occur such as:

  • Headache
  • Halitosis
  • Weak
  • Muscle cramps
  • Tired
  • Skin rash
  • Constipation or diarrhea

If these conditions are ignored and prolonged they can lead to vitamin or mineral deficiencies, digestive disorders and can increase the risk of various chronic diseases.

For a low carb diet for women, without enough carbs, women experience irregular menstrual cycles or amenorrhea.

Because low-carb diets may not provide the necessary nutrients, these diets are not recommended as a weight loss method for the elderly and high school students due to their growing bodies. need the nutrients found in whole grains, fruits and vegetables.

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Must-Have Items for Your Low-Carb Grocery List Access date: 04/01/2020

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