Low Carb Food List for Weight Loss

If you are a senior trying to lose weight or maintain a healthy weight, you know how tough it can be. You may already know that you can drop those extra pounds and keep them off by reducing your intake of carbohydrates. But do you know what to eat on a low carb diet?

Low carb diets became popular in the United States more than 150 years ago, after a British undertaker published a diet book in 1860 that called for limiting sweets and starchy foods. Popularity of low carb diets resurged with the introduction of the Atkins diet in 1972.

These early diets were hard to maintain – the 1860s plan restricted intake to meat and alcohol only, while the 1970s version cut carbohydrates so drastically that most people couldn’t stay on it long enough to maintain their weight loss. These diets were also light on fiber, protein, healthy fats, and other nutrients that bodies need to stay slim and healthy.

Today’s low carb diet is much more sophisticated, sustainable, and nutritious.

Mighty Health Low Carb Food List

To ensure success at the grocery store, make a list of low carb foods that you enjoy. For best results, have at least one go-to meal that you can make with each ingredient in your low carb diet food list.

Once you have created a low carb food list, it is easy to keep your favorite keto-friendly foods in your pantry. After all, having the right food on hand is the best way to stick to a healthy weight loss diet.

Animal Protein

Protein is an essential component of a healthy diet. Your digestive tract breaks protein down into amino acids, and then rebuilds those amino acids into different types of protein your body can use to grow and repair body tissue, provide energy, build muscle, maintain a healthy immune system, and more.

Sources of animal protein include:

• chicken

• beef

• turkey

• pork

• eggs

Low Carb Chicken Recipe for Dinner

Pesto chicken bruschetta is one of the best low carb foods, especially when made with homemade pesto and slices of fresh mozzarella.

Seafood

Eating fish and other seafood can bolster the brain, eye, and heart health of everyone who consumes them, but especially for older adults.

Seafood includes omega 3 fatty acids, which are “healthy fats” that help promote heart health. Omega 3 fatty acids can reduce the risk of cognitive decline and Alzheimer’s disease, protect eyesight by decreasing the risk of macular degeneration and other diseases, and maintain strong bones and joints to lower the risk of arthritis and osteoporosis.

Types of seafood include:

• salmon

• tuna

• shrimp

• sardines

• mackerel

To gain the benefits of seafood, you need to eat fish regularly – about 8 to 12 ounces a week. Since the typical serving of fish is 4 ounces, adults should eat fish two to three times each week.

Low Carb Mango Fish Tacos

Eating the same old menu every week can be boring, though, so switch things up by having fish tacos with mango salsa.

Asparagus

Starchy vegetables, like potatoes, peas, corn, beans, yams, squash, and beets are high in carbohydrates and high on the Glycemic Index (GI), which means they cause your blood sugar to spike and remain high for hours.

Fortunately, a number of healthy, delicious vegetables are low on the glycemic index. Check out here for a list of our favorite non-starchy vegetables! Asparagus is one such low-GI vegetable, and it is also one of the most nutritious. With just 5g of carbs, asparagus is high in dietary fiber and iron.

The Best Low Carb Asparagus Side Dish

Asparagus is also one of the most versatile vegetables – you can enjoy it grilled in the summer or try these cheesy garlic roasted asparagus.

Peppers

Peppers make every dish more interesting! All types of peppers are low in carbohydrates and high in flavor. They’re also a great source of vitamin C and vitamin A. Because they pack a mild, yet zingy heat, jalapeños are the most popular chilies on earth.

Spicy Sweet Potato Chili Recipe

Peppers make a great addition to a number of amazing low carb dishes, including this spicy sweet potato chili.

Cauliflower

Cauliflower is one of the most popular low carb substitutions and is your high fiber low carb solution! It can be used as pizza crust, mashed potatoes, rice, and much, much more. Fiber helps prevent constipation, of course, but it plays an important role in keeping your heart healthy.

Low Carb Mac and Cheese

While cauliflower already contains calcium, you can add to the bone-strengthening value with cauliflower mac and cheese.

Tomatoes

A cup of tomatoes has only 7g of carbs, but are packed with vitamin C, potassium, vitamin K, folate and more. Create endless culinary possibilities by adding tomatoes to your low carb grocery list – tomatoes are the basis for sauces, soups, and salsas.

Low Carb Summer Steak Recipe

Tomatoes also dress up everyday foods, such as grilled steak with tomatoes and balsamic

Leafy Greens

Green vegetables are welcome on the low carb plate! They are low in carbs, but high in fiber, vitamins and minerals that protect against disease, build strong bones, improve your immune system, and promote healthy vision

Try adding these low carb greens to your shopping list:

• spinach

• chard

• kale

• collard greens

• arugula

• bok choy

• cabbage

Delicious Recipes for Leafy Greens

Greens aren’t just for salad bowls anymore, though – spinach dip and kale chips are fun ways to get your nutrients in without overdoing the carbs. You can also try making a green smoothie with your greens to get an extra serving in the morning!

Green Beans

Green beans are the unsung heroes of the low carb diet: they are skinny on sugars and calories, virtually fat-free, and go with just about any entrée.

Easy, Low Carb Green Bean Side Dish Recipe

Simplify overly-fancy or complex dinners with an easy green beans recipe.

Zucchini

High in vitamin C, potassium and folate, and a good source of fiber, zucchini makes a great addition to any low carb food list. This low carb vegetable is great at aiding weight loss, promoting heart health, and encouraging healthy digestion. You can add zucchini to pastas, salads, and sauces.

Cheesy Low Carb Zucchini Side Dish Recipe

One of the best way to use this versatile squash is to use it as a pasta substitute! Zucchini noodles, or “zoodles”, are a great way to enjoy your favorite dishes with a low carb swap.

Almond Flour

Because of it has a delightful flavor and almost no carbohydrates, almond flour is a great baking and breading substitute for all purpose flour. You can use almond flour in almost any recipe that calls for all purpose flour, such as cookies, cakes, breads, and muffins. You can even use it to bread your chicken for a low carb dinner!

Low Carb Blueberry Muffin Recipe

If you’re stuck on what to make for a low carb breakfast, try these easy-to-make almond flour blueberry muffins.

More Nutrition Guidance with Mighty Health

Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.

Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.