These 10 low carb foods to help you lose belly fat will help you switch up your diet and stay consistent.
Outlined and explained by Dr Mike Diamonds in his video below, they offer a mix of traditionally healthy meals alongside cheat meal alternatives.
They will help to make the process of fat loss realistic and accessible.
Additionally, consistency is the key. You will see a few odd choices, but watch the video at the end to hear the reasoning behind each selection.
10 Low Carb Foods to Lose Belly Fat Fast
Add these into your diet if you want to mix things up.
Cauliflower is considered a healthy vegetable for several reasons:
Nutrient-rich: Cauliflower is packed with essential nutrients, including vitamins C, K, and B6, as well as folate, potassium, and manganese. These nutrients are important for various bodily functions, such as supporting the immune system, promoting healthy bones and blood clotting, and aiding in brain development.
Low in calories: Cauliflower is low in calories, making it a great choice for those who are watching their calorie intake. One cup of cauliflower contains only about 25 calories, which makes it a satisfying and filling option for weight management.
High in fibre: Fibre is crucial for maintaining a healthy digestive system and promoting regular bowel movements. Cauliflower contains a good amount of dietary fibre, which aids in digestion, helps control blood sugar levels, and contributes to a feeling of fullness.
Antioxidant properties: Cauliflower contains various antioxidants, such as vitamin C and phytonutrients like beta-carotene and quercetin. These antioxidants help protect cells from damage caused by harmful free radicals and reduce the risk of chronic diseases like heart disease and certain types of cancer.
Anti-inflammatory effects: Some compounds found in cauliflower, such as indole-3-carbinol and sulforaphane, have been shown to have anti-inflammatory properties. Chronic inflammation is associated with various health conditions, including heart disease, diabetes, and certain cancers. Including cauliflower in your diet may help reduce inflammation in the body.
Versatile and easy to incorporate into meals: Cauliflower is incredibly versatile and can be enjoyed in many ways. It can be steamed, roasted, mashed, or used as a low-carb substitute for rice or flour. This makes it a great option for adding more vegetables to your meals and increasing overall nutrient intake.
Burger Without a Bun
When you eat a burger without a bun, it can lower your carbohydrate intake because the bun is typically made from refined flour, which is high in carbohydrates. Here’s how it works:
Elimination of refined flour: The bun of a burger is usually made from refined wheat flour, which is processed and stripped of many nutrients and fibre. This type of flour is quickly broken down by the body into simple sugars, leading to a rapid increase in blood sugar levels. By removing the bun, you eliminate a significant source of carbohydrates from your meal.
Reduction in overall carbohydrate content: Buns can contain a substantial amount of carbohydrates, usually ranging from 20 to 30 grams or more, depending on the size and type of bun. By omitting the bun, you reduce the overall carbohydrate content of your meal.
Focus on protein and fat: When you remove the bun, you may choose to replace it with additional protein and fat sources, such as a larger patty, cheese, avocado, or bacon. These additions provide satiety and flavour while further decreasing the proportion of carbohydrates in your meal.
Lower glycemic response: Eating a burger without the bun can potentially result in a lower glycemic response, meaning it causes a slower and more gradual increase in blood sugar levels compared to a burger consumed with a high-carbohydrate bun. This can be particularly beneficial for individuals who need to manage their blood sugar levels, such as those with diabetes or those following a low-carbohydrate diet.
It’s worth noting that while removing the bun reduces the carbohydrate content of your meal, there may still be some carbohydrates present in other ingredients such as sauces, toppings, or condiments. It’s essential to consider the overall composition of your meal and make choices that align with your specific dietary needs and goals.
Sweet potatoes are not only delicious but also offer several health benefits due to their rich nutritional profile. Here are some of the health benefits associated with sweet potatoes:
High in nutrients: Sweet potatoes are packed with essential vitamins and minerals. They are an excellent source of vitamin A (in the form of beta-carotene), vitamin C, manganese, and potassium. They also provide significant amounts of vitamin B6, vitamin E, and dietary fibre.
Rich in antioxidants: Sweet potatoes contain various antioxidants that help protect the body against damage caused by free radicals. These antioxidants, including beta-carotene, vitamin C, and anthocyanins (responsible for the purple-fleshed sweet potatoes), have been linked to reducing the risk of chronic diseases, such as heart disease, certain cancers, and age-related macular degeneration.
Support eye health: The beta-carotene found in sweet potatoes is converted into vitamin A in the body, which plays a crucial role in maintaining healthy vision. Vitamin A deficiency can lead to night blindness, and consuming sweet potatoes can help prevent this deficiency and promote good eye health.
Promote gut health: Sweet potatoes are a good source of dietary fibre, particularly when consumed with the skin. Fibre aids digestion, supports regular bowel movements, and promotes a healthy gut microbiome. A healthy gut microbiome is associated with various health benefits, including improved immune function and reduced risk of digestive disorders.
Blood sugar regulation: Despite their natural sweetness, sweet potatoes have a lower glycemic index compared to other starchy foods. This means they cause a slower and steadier rise in blood sugar levels, preventing spikes and crashes. Additionally, the fibre content in sweet potatoes helps regulate blood sugar levels and may be beneficial for individuals with diabetes or those at risk of developing the condition.
Anti-inflammatory properties: Sweet potatoes contain various compounds with anti-inflammatory effects, such as anthocyanins, vitamin C, and other phytonutrients. Chronic inflammation is associated with numerous health conditions, including heart disease, diabetes, and certain types of cancer. Including sweet potatoes in your diet may help reduce inflammation in the body.
It’s important to note that the health benefits of sweet potatoes are best obtained through a well-rounded and balanced diet. As with any food, moderation is key, and individual dietary needs may vary.
Low Calorie Jello
Low-calorie Jello refers to gelatin-based desserts or snacks that have been formulated to contain a reduced amount of calories compared to regular gelatin products. Traditional gelatin desserts often contain added sugar and can be relatively high in calories. However, low-calorie Jello options are designed to provide a lighter and more diet-friendly alternative.
To achieve a lower calorie content, several modifications may be made to the Jello recipe:
- Reduced sugar: Low-calorie Jello typically contains less added sugar or utilizes sugar substitutes like artificial sweeteners or natural sweeteners with lower calorie content. This helps to decrease the overall calorie content while still providing a sweet taste.
- Lower fat content: Some gelatin products may contain added fats or creams to create a creamier texture. Low-calorie versions often eliminate or reduce the amount of added fats to minimize calorie content.
- Portion control: Low-calorie Jello products might come in smaller serving sizes to provide a controlled amount of calories per portion. This helps individuals who are conscious of their calorie intake to manage their consumption more easily.
It’s important to note that the specific ingredients and nutritional profile of low-calorie Jello products can vary depending on the brand and recipe. It’s recommended to read the product label or refer to the nutrition information for accurate details on the calorie content and ingredients.
Low-calorie Jello can be a suitable option for individuals who are watching their calorie intake or following a weight management plan. However, it’s always essential to maintain a balanced diet and consider the overall nutritional value of your meals and snacks. Consulting with a healthcare professional or registered dietitian can provide personalized advice on incorporating low-calorie options into your diet.
Omelettes are a versatile dish that can be prepared in various ways, but typically they contain a combination of the following macronutrients:
Protein: Omelettes are a good source of protein, thanks to the eggs used as the base ingredient. Eggs are a complete protein, meaning they provide all the essential amino acids that your body needs. The amount of protein in an omelette depends on the number of eggs used and any additional protein sources, such as meat, cheese, or vegetables. On average, a two-egg omelette provides about 12 grams of protein.
Fat: Omelettes can contain varying amounts of fat, largely from the eggs and any added ingredients like butter, oil, or cheese. Eggs naturally contain fat, but the majority of the fat is found in the yolk. The amount of fat can be influenced by how the omelette is prepared, such as whether cooking oils or butter are used in the pan. Additional ingredients like cheese or bacon can also contribute to the fat content.
Carbohydrates: Omelettes generally have a minimal carbohydrate content. Eggs themselves contain only trace amounts of carbohydrates. However, if you include vegetables like onions, peppers, tomatoes, or spinach in your omelette, the carbohydrate content will increase slightly due to the natural sugars and fibre present in those ingredients.
It’s important to note that the exact macronutrient composition of an omelette will vary based on the ingredients used and their quantities. If you’re concerned about the specific macronutrient content of your omelette, it’s helpful to calculate or refer to the nutrition information for the specific ingredients you use.
Additionally, customizing your omelette with different ingredients can impact the overall macronutrient profile. For example, adding lean meats or vegetables can increase protein and fibre content, while adding cheese or oils can increase fat content. By making conscious ingredient choices, you can tailor your omelette to fit your desired macronutrient ratios and dietary goals.
Peanut Butter Ice Cream
Peanut butter ice cream is a type of ice cream that is flavoured with peanut butter. It typically combines the creamy and sweet characteristics of ice cream with the rich, nutty taste of peanut butter. The exact recipe can vary, but the primary ingredients usually include:
Ice cream base: Peanut butter ice cream starts with a traditional ice cream base, which typically consists of milk, cream, sugar, and sometimes egg yolks. These ingredients are mixed and churned in an ice cream maker to create a smooth and creamy texture.
Peanut butter: Peanut butter is a key ingredient that provides the distinct flavor and texture to the ice cream. It is often added to the ice cream base during the preparation process. The amount of peanut butter used can vary, depending on the desired intensity of the peanut butter flavour.
Additional ingredients: Some recipes may include additional ingredients to enhance the peanut butter ice cream experience. These can include chopped peanuts, peanut butter cups, chocolate chips, or swirls of chocolate or caramel sauce.
Peanut butter ice cream offers a delicious combination of creamy sweetness and nutty richness. It is a popular flavour choice among ice cream enthusiasts, especially for those who enjoy the taste of peanut butter. However, it’s worth noting that peanut butter ice cream can be high in calories, fat, and sugar due to the rich ingredients used. It’s important to enjoy it in moderation as part of a balanced diet.
Salads can be a healthy food option for several reasons:
Nutrient-dense: Salads are often made with a variety of vegetables, which are rich in essential vitamins, minerals, and dietary fibre. Leafy greens like spinach, kale, or mixed greens are common salad bases that provide nutrients such as vitamin A, vitamin C, vitamin K, folate, and potassium. Additionally, adding other vegetables like tomatoes, cucumbers, bell peppers, carrots, and broccoli can further enhance the nutritional value of salads.
High in fibre: Many salad ingredients are high in dietary fibre, which is important for digestive health. Fibre promotes regular bowel movements, aids in maintaining a healthy weight, and helps control blood sugar levels. By incorporating fibre-rich vegetables, fruits, and whole grains into salads, you can increase your overall fibre intake.
Hydration: Salads often include vegetables and fruits with high water content, such as cucumbers, lettuce, and watermelon. These ingredients can contribute to your daily fluid intake and help keep you hydrated.
Low in calories: Salads can be a low-calorie food choice, especially when made with fresh, non-starchy vegetables and minimal added fats or dressings. This makes them suitable for those seeking weight management or calorie control.
Antioxidants: Many salad ingredients, such as colourful vegetables and fruits, contain antioxidants that help protect the body against cellular damage caused by harmful free radicals. Antioxidants have been associated with a reduced risk of chronic diseases like heart disease, certain cancers, and age-related macular degeneration.
Customization and versatility: Salads offer flexibility in terms of ingredient selection and preparation methods. You can customize your salad with a variety of vegetables, fruits, lean proteins (e.g., grilled chicken, tofu, or beans), whole grains (e.g., quinoa or brown rice), and healthy fats (e.g., avocado or nuts). This allows you to create a well-balanced meal that meets your specific dietary preferences and requirements.
It’s important to note that while salads can be a healthy choice, the overall nutritional value can vary based on the ingredients used and any dressings or toppings added. Be mindful of portion sizes, the types of dressings or sauces you use, and any additional ingredients that may add extra calories, sodium, or unhealthy fats to your salad. Opting for homemade dressings or choosing lighter dressing options can help keep salads nutritious.
Pumpkin fries are a delicious and healthy alternative to traditional potato fries. They are made from slices of pumpkin that are baked or fried until they become crispy on the outside while remaining tender on the inside.
Here’s a general idea of how to make pumpkin fries:
Pumpkin selection: Choose a pumpkin variety that is suitable for cooking, such as sugar pumpkins or pie pumpkins. These smaller-sized pumpkins have a sweeter and more flavourful flesh compared to larger decorative pumpkins.
Preparation: Start by peeling the pumpkin and removing the seeds. Cut the pumpkin into evenly-sized fry-like shapes. You can make them thin and long, similar to French fries, or thicker if desired.
Seasoning: Toss the pumpkin slices in a bowl with a drizzle of olive oil and seasonings of your choice. Popular seasonings include salt, pepper, garlic powder, paprika, or any other herbs and spices you enjoy.
Baking or frying: There are two common methods for cooking pumpkin fries:
- Baking: Arrange the seasoned pumpkin slices on a baking sheet lined with parchment paper. Bake them in a preheated oven at around 425°F (220°C) for 20-25 minutes, or until they are golden brown and crispy. Flip them halfway through the cooking process for even browning.
- Frying: Heat vegetable oil in a deep frying pan or pot. Carefully place the seasoned pumpkin slices into the hot oil and fry them until they turn golden brown and crispy. Remove the fries from the oil and place them on a paper towel to drain excess oil.
Serving: Once cooked, pumpkin fries can be served as a side dish, snack, or appetizer. They can be enjoyed on their own or paired with dipping sauces like ketchup, aioli, or a spicy mayo.
Pumpkin fries offer a unique twist to the classic French fries, and they provide additional nutritional benefits. Pumpkins are rich in vitamins A and C, as well as fibre.
This makes pumpkin fries a tasty and nutritious option to enjoy during the fall season or any time you have fresh pumpkin available.
A strawberry smoothie is a beverage made by blending strawberries with other ingredients to create a thick, creamy, and refreshing drink. The primary ingredient, strawberries, provides the signature flavour and colour of the smoothie.
Here’s a general idea of what goes into a classic strawberry smoothie:
Strawberries: Fresh or frozen strawberries are the star ingredient of a strawberry smoothie. They add a sweet and tangy flavour, along with essential nutrients like vitamin C, dietary fibre, and antioxidants.
Liquid base: A liquid base is added to help achieve the desired consistency and blend all the ingredients smoothly. Common choices include milk (dairy or plant-based like almond, soy, or oat milk), yogurt (plain or flavoured), or fruit juice (such as orange juice).
Sweetener (optional): Depending on personal preference and the natural sweetness of the strawberries, a sweetener may be added. This can be honey, agave syrup, maple syrup, or a sugar substitute.
Thickener (optional): Some recipes may include a thickening ingredient to enhance the creamy texture. This can be a frozen banana, Greek yogurt, or ice cubes.
Flavour enhancers (optional): To further enhance the flavour profile, additional ingredients can be added. Examples include a squeeze of lemon juice, a splash of vanilla extract, or a handful of other fruits like bananas, blueberries, or mangoes.
Once all the ingredients are gathered, they are blended together until smooth. The resulting strawberry smoothie is a delicious and nutritious beverage that can be enjoyed as a refreshing snack, breakfast, or post-workout drink.
It’s worth noting that the specific ingredients and proportions used in a strawberry smoothie can vary depending on personal preference and dietary needs. It’s always possible to experiment and customize the recipe to suit individual taste preferences and nutritional goals.
Zucchini noodles, also known as “zoodles,” are a popular alternative to traditional pasta noodles. They are made by spiralizing or thinly slicing zucchini into long, noodle-like strands. Zucchini noodles are commonly used as a gluten-free, low-carbohydrate, and vegetable-based substitute for pasta in various dishes.
Here’s an overview of zucchini noodles:
Preparation: To make zucchini noodles, you can use a spiralizer, a kitchen tool specifically designed for creating noodle shapes from vegetables. Alternatively, you can thinly slice the zucchini lengthwise using a knife or a mandoline slicer. The result is long, thin strands resembling pasta noodles.
Texture and flavour: Zucchini noodles have a crisp and slightly crunchy texture, especially if they are not cooked for long. When cooked briefly, they can retain some of their firmness, similar to al dente pasta. The flavour of zucchini noodles is mild and slightly sweet, allowing them to complement various sauces and seasonings.
Low in calories and carbohydrates: Zucchini noodles are an excellent option for individuals looking to reduce their calorie and carbohydrate intake. Compared to traditional pasta, zucchini noodles are significantly lower in calories and carbohydrates, making them suitable for low-carb, keto, or calorie-conscious diets.
Versatile and customizable: Zucchini noodles are highly versatile and can be used as a substitute for pasta in numerous dishes. They can be served raw, lightly cooked, or sautéed. Zucchini noodles work well with a wide range of sauces, including marinara, pesto, Alfredo, or stir-fry sauces. They can also be incorporated into salads, soups, or used as a base for stir-fries.
Nutritional benefits: Zucchini noodles offer several nutritional benefits. Zucchini is a good source of dietary fibre, vitamin C, potassium, and antioxidants. By replacing traditional pasta with zucchini noodles, you can increase your vegetable intake while reducing your overall carbohydrate and calorie consumption.
Zucchini noodles provide a healthy and versatile option for those looking to add more vegetables to their meals or follow specific dietary requirements. They offer a lighter alternative to pasta while providing a similar appearance and texture.
Coke Vs. Coke Zero – What’s the Difference?
Coca-Cola and Coke Zero are two different varieties of carbonated soft drinks produced by The Coca-Cola Company. Here are the main differences between Coke and Coke Zero:
Sugar content: Regular Coca-Cola, commonly known as Coke, contains a significant amount of sugar. It is sweetened with high-fructose corn syrup or sucrose, depending on the country. On the other hand, Coke Zero is a sugar-free version of Coca-Cola, meaning it does not contain sugar as a sweetener.
Sweeteners: To replace the sugar, Coke Zero is sweetened with a blend of artificial sweeteners, primarily aspartame and acesulfame potassium. These sweeteners provide a similar sweet taste to Coke without adding calories.
Calorie content: Due to the absence of sugar, Coke Zero is a low-calorie or zero-calorie beverage. It contains virtually no calories, while regular Coca-Cola is relatively high in calories. The specific calorie content may vary slightly depending on the country and serving size.
Taste: While Coke Zero aims to replicate the taste of regular Coca-Cola, there may be subtle differences in flavor. Some people find that Coke Zero has a slightly different taste profile, with a milder sweetness and less syrupy texture compared to regular Coke. However, taste preferences can vary among individuals.
Branding and marketing: Coke Zero is positioned as a sugar-free alternative to regular Coca-Cola, primarily targeting individuals who want to reduce their sugar intake while still enjoying the taste of a cola beverage. The branding and marketing of Coke Zero emphasize its zero-calorie and sugar-free attributes.
It’s important to note that both Coke and Coke Zero contain carbonation and similar additives, such as phosphoric acid and caramel color, which contribute to their overall flavor and appearance. It’s also worth mentioning that the Coca-Cola Company has expanded its product range over the years, introducing other variations like Coca-Cola Zero Sugar and Diet Coke, each with slight differences in formulation and taste.
When choosing between Coke and Coke Zero, it ultimately comes down to personal preference, dietary considerations (such as sugar or calorie intake), and any specific health goals or restrictions.
In the video below, Dr Mike Diamonds explains his choices and how to make them.
What are Macronutrients?
Macronutrients are the three major categories of nutrients that are required in relatively large quantities by the human body to support normal physiological functions. These macronutrients are:
Carbohydrates: Carbohydrates are one of the primary sources of energy for the body. They are broken down into glucose, which is used by cells as fuel. Common sources of carbohydrates include grains, bread, pasta, rice, fruits, vegetables, and legumes. Carbohydrates provide 4 calories per gram.
Proteins: Proteins are essential for building and repairing tissues, producing enzymes and hormones, and supporting various functions in the body. They are composed of amino acids, which are the building blocks of protein. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Proteins provide 4 calories per gram.
Fats: Dietary fats are an important energy source and are necessary for the absorption of fat-soluble vitamins (A, D, E, and K), providing insulation, protecting organs, and serving as a structural component of cell membranes. Healthy sources of fats include avocados, nuts, seeds, fatty fish, olive oil, and coconut oil. Fats provide 9 calories per gram.
In addition to macronutrients, the body also requires micronutrients such as vitamins and minerals, which are needed in smaller quantities but are still essential for proper functioning.
It’s important to note that each person’s optimal macronutrient intake may vary depending on factors such as age, sex, activity level, metabolism, and specific health goals. A balanced diet that includes an appropriate mix of carbohydrates, proteins, and fats is key to supporting overall health and well-being.
- Meal-plan-to-lose-fat-faster: Leon Ardho from Pexels / S'well on Unsplash
- Hunter McIntyre on rower: HYROX/Sportograf
- Omelette: Engin Aykurt on Pexels
- Good Nutrition: Brooke Lark on Unsplash
- Jonne-Koski: CrossFit Inc
- Motivational-quotes: Photo courtesy of CrossFit Inc
- Scott Panchik swim: Courtesy of CrossFit Inc.