Jilly's Low Carb
Low Carb Nutrient Dense Food
  • Start Here
    • What do I eat?
    • Keto Calculator
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
      • Beef
    • Sauces
    • Bread
    • Sweet Treats
      • Low Carb Chocolate Coconut Slice
  • Blog
  • About Me
  • Contact Me

What do I eat?

Low carb is easy once you have a guide to see how straight forward it can be and how to find out what real, nutrient dense food actually is.  

Reducing sugars and starches, eating a moderate intake of protein  and enough fat to feel full, encourages the body to switch to burning fat as its main energy source instead of sugar. This may take a few weeks of adaptation and you may experience some natural symptoms called the keto flu, or carbohydrate withdrawal. However, this will pass in time. 

Why reduce not only added sugar but starches too?

Oh, but I’m not adding any extra sugar? Most people do not realise that starches are just long chains of glucose and can act just like sugar in the body.  

The digestion of starch occurs as soon as the food enters your mouth.  Amylase is a digestive enzyme which is released in your saliva when you start chewing. This breaks down the starch into disaccharides which are two glucose molecules joined together. Further digestion occurs in the duodenum as the pancreas releases more amylase to break down the disaccharides into single glucose molecules ready for absorption into the blood where they can be used for energy.

 

Are carbohydrates essential in the diet?

Carbohydrates are non-essential in the diet as the body makes its own glucose through a process called ‘Gluconeogenesis’ as long as adequate protein and fat are consumed. Humans can survive very healthily without them. This is not saying not to eat carbohydrates, but to learn where our carbohydrates come from, how much carbohydrate is in our food and to find out your own individual tolerance to carbohydrate.  

What to eat?

Proteins – Animal

This list is an example of protein sources but it is not exhaustive. Free range if possible and naturally raised or grown.

Use this Ideal Body Weight Calculator to determine your ideal body weight.  

  • Choose protein sources that come from all meat, poultry and eggs.
  • Wild game meats, venison, duck, wild pork. rabbit, ostrich.
  • Naturally cured meats such as salami, bacon, pancetta, pastrami and beef jerky.
  • Wild-caught seafood if possible, most salmon is farmed. Shellfish, crab, prawns, herrings, sardines, anchovies and caviar.
  • Offal is often forgotten but one of the most nutritious.  Beef and chicken liver, heart, tongue, tripe, brains, trotters etc.
  • Remember that protein from animal sources do not contain carbohydrate.
Duck
Duck
Pork
Pork
Chicken Livers
Chicken Livers
Lamb
Lamb
Oxtail
Oxtail
Beef Steak
Steak
Salmon
Salmon
Cured Meat
Cured Meats
Eggs
Eggs
Chicken
chicken
Shellfish
Shellfish
Sardines
Sardines
Prawns
Prawns
Biltong
Biltong
Caviar
Caviar
Previous
Next

Fats

  • Any animal fat, such as lard, beef tallow, lamb fat, duck fat, butter and ghee from butter fat.
  •  Tropical oils, coconut and red palm oil.
  • Cocoa butter
  • Nuts and seeds
  • Extra virgin olive oil, sesame oil, walnut oil, avocado oil and hemp seed oil.  Use unrefined oils that have been cold-pressed or expeller-pressed. 
  • Cheeses, chedda, colby, swiss, parmesan, blue, mozzarella
  • Mayonnaise and French dressing made from natural oils as above.

Animal Fats

Clarified Butter - Ghee
Clarified Butter - Ghee
Pork Lard
Pork Lard
Duck Fat
Duck Fat
Butter
Butter

Tropical Oils

Red Palm Oil
Red Palm Oil
Coconut Oil
Coconut Oil
Raw Cacao Butter
Raw Cacao Butter
Previous
Next

Low Carb Vegetables 

All leafy greens and herbs.  Choose vegetables that grow above the ground mostly as they are nutrient dense and have less carbohydrate.

Leafy green vegetables that grow above the ground can be eaten freely and are also high in prebiotic fibre.

  • Eat freely: Asparagus, Advocado (technically a fruit), Spinach, Kale, Silverbeet (Swiss Chard), Arugula, Celery, Lettuce, Beet Greens, Tat Soi, Bok Choy, Broccoli, Mushrooms, Cauliflower, Watercress, garlic.
  • Eat only occasionally and in small amounts vegetables that grow under the ground as they are higher in carbohydrates:  sweet potato, potato, carrots, parsnips, taro, onions.
Onions
Onions
Garlic
Garlic
Tat Soi
Tat Soi
Silver Beet, Swiss Chard
Silver Beet, Swiss Chard
Kale
Kale
Zucchini
Zucchini
Asparagus
Asparagus
Broccoli
Broccoli
Cauliflower
Cauliflower
Brussel Sprouts
Brussel Sprouts
Leeks
Leeks
Celery
Celery
Spinach
Spinach
Mushrooms
Mushrooms
Red, Yellow and Green Capsicum
Red, Yellow and Green Capsicum
Lettuce
Lettuce
Parsley
Parsley
Spring Onions
Spring Onions
Cabbage
Cabbage
Fennel
Fennel
Mesclun Salad
Mesclun Salad
Rocket
Rocket
Basil
Basil
Red Cabbage
Red Cabbage
Previous
Next

Low Carb Fruit

 Fruit is nature’s candy and is generally higher in sugar.

  •  Blueberries, raspberries and strawberries have the least amount of carbohydrate. Avocado is included here, as it is technically a fruit. This is also the same for tomatoes and olives.
  • Other fruits have more carbohydrate, so limit quantities and only have occasionally.  e.g., apples, bananas, grapes, mangoes and kiwifruit.
  • Dried fruit is concentrated sugar.  Avoid, eat sparingly or not at all.
Peaches
Peaches
Cantaloupe
Cantaloupe
Raspberries
Raspberries
Strawberries
Strawberries
Tomatoes
Tomatoes
Blueberries
Blueberries
Cucumber
Cucumber
Blackberries
Blackberries
Olives
Olives
Avocado
Avocado
Previous
Next

Fermented Foods

Fermented foods contain live microorganisms called probiotics that can provide a benefit towards a more favourable gut environment in the body. (2)  Naturally fermented foods are best made at home as canned pickles use vinegar which prevents the natural fermentation, therefore NO probiotic effects. The high heat of canning kills all bacteria, good and bad.

Studies also agree that probiotics support a healthy immune system, however, some strains may be more effective than others. (3)

Probiotic bacteria research is also showing they are a safe and natural strategy for allergy prevention and treatment. (4) 

Examples of fermented foods are:

Sauerkraut, fermented pickles (no sugar), Kimchi, Greek or Coconut yoghurt, Kombucha and Kefir

Naturally Fermented Dill Pickles
Naturally Fermented Dill Pickles
Sauerkraut
Sauerkraut
Kimchi
Kimchi
Previous
Next

Drinks

If you are wanting to keep your carbohydrates low and maintain ketosis, the process in which the body uses fat for fuel, a daily consumption of 20 – 30g of carbohydrates is what you should be aiming for or 5 – 10% of your caloric needs.

This means there is little room for drinks which contain calories, usually in the form of carbohydrates.

Best Drinks on a Low Carb or Keto Diet

  • Water.
  • Herbal tea, can add slices of lemon or fruit,  or herbs e.g., mint.
  • Soda water.
  • Tea or coffee without milk.  You can add cream if desired.  However, if weight loss is your goal, then stay clear of added cream or milk as the extra calories can add up quickly.
  • Bone broth

Nuts and Seeds

Nuts and seeds are about 10% protein, contain heart healthy fats, moderate to low in carbohydrate and are a good source of fibre. (1)

They are, however, high in fat (70 – 80%).  There is about 10g of fat in 2 tbsp and 3g of net carbohydrates. Exercise self control if you are trying to lose weight as these calories can add up quickly (Kcal 111). 

  • All raw nuts:  macadamia, brazil, walnuts, pecans, almonds, pistachio, hazel nuts, cashew and  peanuts (technically a legume).
  • Seeds:  pumpkin, sunflower, sesame, chia, flax, hemp.
Macadamia Nuts
Macadamia Nuts
Almonds
Almonds
Brazil Nuts
Brazil Nuts
Hazelnuts
Hazelnuts
Walnuts
Walnuts
Pecan Nuts
Pecan Nuts
Cashew Nuts
Cashew Nuts
Sunflower Seeds
Sunflower Seeds
Sunflower Seeds
Sunflower Seeds
Pine nuts
Pine nuts
Hemp Seeds
Hemp Seeds
Chia Seeds
Chia Seeds
Sesame Seeds
Sesame Seeds
Peanuts
Peanuts
Previous
Next

Dairy

Full fat cheese is a great adjunct to a low carb or keto diet as it is low in carbohydrate and very tasty as well.  Even though it is high in fat, studies show that it can help to reduce insulin resistance important for keeping blood sugars within a normal range and can have a beneficial effect on cardiovascular disease.(1)                                                        Limit to about ounce or 28 g per serving or about 1/4 cup daily if wanting to lose weight.

Milk products like Greek Yoghurt and full fat milk have about 7 g carbohydrate per 100 g.

Be also aware of the carbohydrates in coconut milk 4 g/100 ml and rice milk 10 g/100 ml in your daily total. Check the label for total carbohydrate. These are best used in small amounts, about 1/4 cup per serving.

Almond milk has only 0.6g carbohydrate and 1.1g fat per 100g.

Dried Legumes and Pulses

Legumes and Pulses are best used in small amounts.  They come together with larger amounts of carbohydrates, about 14 – 16g/100g, so are best avoided on a ketogenic diet.  They can be a useful adjunct to a vegetarian or vegan diet.

Recent Posts

  • Boiled Eggs
  • Ajvar – Red pepper spread
  • Low Carb Chocolate Coconut Slice

Facebook
Facebook
fb-share-icon
Instagram
  • FAQ
  • Terms and Conditions
  • Privacy Policy
  • Disclaimer
2021 Jilly's Low Carb. Donna Theme powered by WordPress

Terms and Conditions - Privacy Policy