Nutrition

In this four-part series of articles, I will cover everything a natural trainer should know about building muscle without using prohibited performance-enhancing substances. In the fourth and final part, I will cover the topic of supplements.

5:45 in the morning.

The iPhone is already blinking when the alarm clock starts ringing, ending the silence of the night.

John rolls to the side and presses the home button on the phone. 5 new emails, 2 calendar reminders and a bunch of irrelevant social media notifications greet him.

His mind starts to wake up, but his body feels the need for more sleep despite the rising sun. John takes a deep breath and straightens his body in bed.

He staggers carefully towards the bathroom and manages to avoid all potentially dangerous pieces of furniture. He steps onto the scales and the numbers become visible.

"110 kilos"

He steps off the scales and shakes his head.

"Strange, I've been hanging around 110 kilos for three months - despite all the new supplements I've been using." Once in the kitchen, he rummages through his supplement bag with sachets and jars while he prepares his supplements for the day.

• 3 scoops of whey protein
• 4 capsules of magnesium glycinate
• 6 capsules of fish oil
• 2 capsules of zinc picolinate
• 1 capsule of vitamin D

He shakes his head and turns towards the door. "I'm going to start rattling if I keep taking so many pills..." he mumbles to himself as he leaves the house.

The basics first

Before we go any further, I want to make one thing clear. I am not an anti-supplement guy. On the contrary, I use supplements myself and recommend their use. But supplements are most definitely not a magic silver bullet. You're not going to break through a weight loss or performance plateau just by swallowing a few fish oil capsules and popping a line of creatine.

As I mentioned in the part of this article series that dealt with nutrition, you should get the following 11 basic concepts down pat before you even think about popping a pill:

• You should have an adequate overview of your total daily calorie consumption and protein intake.
• You should eat a wide variety of whole foods.
• You should consume usable amounts of protein in the range of at least 20 to 35 grams per meal.
• Get at least 7.5 to 8 hours (or more) of sleep per night.
• You should eat lean red meat two to three times a week
• Consume foods rich in potassium and add salt to your meals (if you eat bland foods) to ensure an adequate electrolyte balance.
• Two to three times a week you should eat 120 to 150 grams of wild-caught oily fish.
• You should go to bed before 11pm.
• You should eat at least 7 to 10 portions of fruit and vegetables per day.
• You should get 20 to 30 minutes of direct sunlight daily.
• You should eat 2 to 3 whole eggs a day.

Creatine, caffeine and carbohydrates ... my goodness!

Now that we've addressed points 1 through 11, we can get into some finer details. Of course, this list is by no means all-inclusive and there are certain situations where additional supplements may be necessary depending on specific medical conditions. However, this list is a good starting point for most.

1. liquid carbohydrates

Carbohydrates are supplements? You bet they are. However, we're talking about the liquid version here, not a handful of mashed potatoes. In case you're not clear on the physiological significance of this, here's a quick summary. Carbohydrates cause

• A lower incidence of upper respiratory tract infections (1, 2)
• Improved glycogen resynthesis (3)
• A reduced cortisol response (4)
• A better T:C ratio (5).

Dosage: 30-60g depending on the volume of your training session.

2. creatine

Creatine should be a basic supplement for everyone - including those who don't exercise. Scientific research has repeatedly shown the benefits of creatine supplementation when it comes to increasing performance and building muscle. Recently, however, we have also seen more studies indicating a reduction in fatigue during periods of sleep deprivation, cognitive improvements in patients with traumatic brain injury and changes in cerebral oxygenation (6, 7).

Dosage: Maximum 5 grams per day. 10 grams per day could be beneficial for people who are very physically active or have large amounts of muscle mass. A loading phase is not necessary, but could help increase creatinine levels in the brain and improve markers of sleep quality (7).

3. caffeine

Keep in mind that there are people whose performance can suffer under the influence of compounds such as caffeine that cause excessive stimulation of the sympathetic nervous system. You should therefore not automatically assume that caffeine is necessary (look at basic concepts 1 to 11 before resorting to this compound to support performance).

Caffeine can be a double-edged sword - so choose wisely, as you could put yourself in a tricky position with its use and find that this performance-enhancing substance can quickly turn into a lifestyle crutch. Here are some contraindications to keep in mind:

• Avoid any caffeine consumption after 1:00 pm
• Some people need to limit their caffeine intake to before 11:00 am if they have a genetic alteration of the CYP1A enzyme that affects caffeine metabolism (15).
• Be careful about regularly using high doses of caffeine before training sessions after sleeping poorly the night before - you could exacerbate neuroendocrine maladaptations.
• If there is evidence of HPA axis dysregulation (cortisol/melatonin disrhythmia, altered cortisol response upon waking, abnormal stress response to exercise, etc.), then caffeine use should be avoided completely.

Dosage: Start with the lowest effective dose - 100mg is likely to be sufficient for non-habitual caffeine users. People who use caffeine more frequently can use a dosage of 3 to 6 mg per kilogram of body weight.

4. magnesium

Despite the marketing hype, magnesium is not a sleep supplement, but plays a role in over 300 enzymatic functions, including sleep-related processes (8). It supports the breakdown of catecholamines and upregulates GABA production, both of which support improved sleep - and this is especially true as we age (9, 10).

And if you're not eating lots of Swiss chard, pumpkin seeds, avocados, dried figs and black beans, then you're probably deficient in this important mineral (11).

When it comes to magnesium supplementation, you should stick to magnesium chelates (e.g. magnesium bisglycinate chelate, buffered magnesium chelate, etc.) and avoid magnesium salts (e.g. magnesium oxide, magnesium stearate, etc.). Most manufacturers use magnesium salts because they are cheap, but unfortunately magnesium salts have poor bioavailability due to their poor absorption.

Dosage: 400-500mg per day, making sure to include a variety of magnesium-rich foods in your diet. Some people may need to go up to 10 x body weight in mg depending on their current nutritional status and symptoms.

5. zinc

When was the last time you ate oysters? If you're like me, the answer is probably "never". Zinc not only plays an important role in immune function, but also acts as an endocrine modulator (aromatase inhibitor) and is promising when it comes to repairing the intestinal mucosa in a chronically permeable intestinal wall (12, 13).

Dosage: 30mg per day. Different types of zinc provide different amounts of elemental zinc and the dosage may vary depending on daily requirements. Sweating increases the excretion of zinc, which is why athletes may need more zinc.

6. vitamin D

20-30 minutes in the sun a day? Good - you're helping to regulate your circadian rhythm and support vitamin D production, which has heart-protective effects, anti-cancer effects and reduces the risk of diabetes.

But if you're like most people in the Western world, you probably spend most of the day indoors - not to mention that the duration and intensity of sunlight varies greatly with the seasons.

Dosage: During the winter months, higher amounts (2,000 to 5,000 IU) will probably be necessary to keep blood levels in the optimal range (250nmol/L) (14). Supplementation may not be necessary during periods of increased sunlight (spring/summer).

7. greens powder/fruit powder

This is more of an honorable mention than a firm recommendation. However, I'm almost certain that 95% of people reading this article do not consume the recommended 7 to 10 servings of fruits and vegetables per day, so a high-dose greens/fruit powder will benefit almost everyone.

However, you should still do your best to eat your fruits and vegetables in their natural form whenever possible. Don't try to justify your poor eating habits by using a greens supplement.

Dosage: As much as necessary to meet the recommended intake of fruit and vegetables.

Do your homework

At the end of the day, individualization is important when it comes to performance gains, body composition changes or improving overall health. The best approach is to have your blood levels checked regularly and use targeted supplementation rather than taking a shotgun approach.

Think critically and question everything.

References

1. Carbohydrate supplementation affects blood granulocyte and monocyte trafficking but not function after 2.5 h or running.
2. Carbohydrate and the cytokine response to 2.5 h of running.
3. Contraction-stimulated muscle glucose transport and GLUT-4 surface content are dependent on glycogen content.
4. Nutritional and contractile regulation of human skeletal muscle protein synthesis and mTORC1 signaling
5. The impact of an ultramarathon on hormonal and biochemical parameters in men.
6. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol
7. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation.
8. Biochemical functions of magnesium.
9. Magnesium potentiation of the function of native and recombinant GABA(A) receptors.
10. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.
11. Magnesium deficiency: pathogenesis, prevalence, and clinical implications.
12. Zinc and immune function
13. Zinc carnosine, a health food supplement that stabilizes small bowel integrity and stimulates gut repair processes.
14. Dietary Supplements for Health, Adaptation, and Recovery in Athletes.
15. The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine.

Source: https://www.muscleandstrength.com/articles/natty-lifters-guide-to-supplements

Protein is by far the most important nutrient when it comes to weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and alters the levels of several weight-regulating hormones (1, 2, 3).

Protein can help you lose weight and belly fat and it works through a variety of different mechanisms. This article will provide you with a detailed overview of the effects of protein on weight loss.

Protein changes the levels of several weight-regulating hormones

Your weight is actively regulated by your brain and in particular by an area called the hypothalamus (4). In order for your brain to determine when and how much you eat, it processes a variety of different types of information.

Some of the most important signals for the brain are hormones whose levels change in response to food intake (5). A higher protein intake increases the levels of satiating hormones such as GLP-1, peptide YY and cholecystokinin, while reducing the levels of the hunger hormone ghrelin (6, 7, 8, 9, 10).

By replacing carbohydrates and fat with protein, you reduce the levels of hunger hormones and increase the levels of several satiating hormones. This leads to a significant reduction in hunger and is the main reason why protein helps you lose weight. It can make you automatically consume fewer calories.

Summary: Protein reduces the levels of the hunger hormone ghrelin, while increasing the levels of the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

Digestion and metabolism of protein burns calories

After you eat, a few calories are used to digest and metabolize the food you just ate. This is often referred to as the thermic effect of food - TEF for short.

Although not all sources agree on the exact values, it is clear that protein has a much stronger thermic effect (20 to 30%) than carbohydrates (5 to 10%) and fat (0 to 3%) (11).

If we assume a thermic effect of 30%, this means that out of 100 kcal consumed in the form of protein, only 70 remain.

Summary: About 20 to 30% of protein calories are burned as the body digests and metabolizes the protein consumed.

Protein makes you burn more calories (i.e. it increases calorie consumption)

Due to the high thermic effect and several other factors, a high protein intake tends to stimulate the metabolism. High protein intake allows you to burn more calories around the clock, including during sleep (12, 13).

It has been shown that a high protein intake can stimulate the metabolism and increase the amount of calories burned by 80 to 100 kcal per day (14, 15, 16). This effect is particularly pronounced when calorie intake exceeds calorie consumption. In one study, an excess calorie intake in the form of protein-rich food increased the amount of calories burned per day by 260 kcal (12).

By increasing the amount of calories burned, high-protein diets could have a metabolic advantage over lower-protein diets.

Summary: A high protein intake can allow you to burn 80 to 100 kcal more per day, with one study even measuring an increase in calorie consumption of 260 kcal in the context of a calorie surplus.

Protein reduces your appetite and lets you eat fewer calories

Protein can reduce hunger and appetite via several different mechanisms (1). This can lead to an automatic reduction in calorie intake. In other words, you end up eating fewer calories without having to count calories or perform conscious portion control.

Numerous studies have shown that when people increase their protein intake, they consume fewer calories. This is true both on a meal-by-meal basis and for a sustained reduction in calorie intake from day to day as long as protein intake is kept high (17, 18).

In one study, increasing protein intake to 30% of calories consumed resulted in an automatic reduction in daily calorie intake of 441 kcal, which is a huge amount (19).

High-protein diets therefore not only have metabolic benefits, but also have "appetite benefits", which means that it is much easier to reduce calorie intake compared to a low-protein diet.

Summary: High protein diets are very satiating, which means that they lead to reduced hunger and appetite compared to lower protein diets. This makes calorie restriction during a high-protein diet much easier.

Protein reduces cravings and reduces the desire for late night snacks

Cravings are every dieter's worst enemy. They are one of the main reasons dieters fail in their diets. Another primary problem is late night snacking. Many people who are prone to weight gain get cravings in the evening and therefore eat unhealthy snacks. These calories are in addition to the calories they consume throughout the day.

Interestingly, protein can have a strong effect on both cravings and evening snacking. One study compared the effects of a high-protein diet and a diet with normal protein intake in overweight men (20) and found that a protein intake of 25% of total calories reduced cravings by 60% and halved the frequency of evening snacking!

Breakfast may be the most important meal of the day when it comes to loading up on protein. In a study conducted with female teenagers, a high-protein breakfast significantly reduced cravings throughout the day (21).

Summary: Eating more protein can lead to a significant reduction in cravings and snacking. These changes should make it much easier to stick to a healthy diet.

Protein makes you lose weight even without conscious calorie restriction

Protein works on both sides of the calorie equation. It reduces calorie intake and increases calorie expenditure. For this reason, it is not surprising to see that a high-protein diet leads to weight loss even without a conscious reduction in calorie intake, portion size, carbohydrate intake or fat intake (22, 23, 24).

In a study of 19 overweight individuals, increasing protein intake to 30% of total calorie intake resulted in a massive reduction in calorie intake (19). In this study, the subjects lost an average of 11 pounds over a 12-week period.

It is important to keep in mind that these subjects were simply adding protein to their diet and not consciously cutting back on anything.

Although the results are not always as dramatic, the majority of studies show that high-protein diets lead to significant weight loss (25). Higher protein intake is also associated with less abdominal fat - the harmful fat around the organs that can cause disease (26, 27).

Of course, weight loss is not the most important factor - maintaining the new weight and not regaining the lost fat in the long term is what really matters. Many people can lose weight on a diet, but most people gain the weight back (28).

Interestingly, a higher protein intake can also help prevent regaining the lost weight. In one study, even a small increase in protein intake (from 15% to 18% of total calorie intake) reduced weight gain after weight loss by 50% (29).

Protein can therefore not only help with weight loss, but it can also help to maintain the new, lower weight in the long term (3).

Summary: A high-protein diet can induce weight loss even without calorie counting or portion control. A small increase in protein intake can also help prevent weight gain.

Protein helps prevent muscle loss and a slowing of the metabolic rate

Weight loss is not always synonymous with fat loss. When you lose weight, muscle mass tends to decrease as well. However, what you really want is a reduction in body fat - both subcutaneous fat (under the skin) and visceral fat (surrounding the organs).

Muscle loss is a side effect of fat loss that most people don't want. Another side effect of weight loss is that your metabolic rate tends to drop. In other words, you end up burning fewer calories than you burned before losing weight. This is often referred to as "starvation mode" and can add up to several hundred fewer calories burned per day (30, 31).

Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher while you lose body fat (32, 33, 34, 35, 36). Strength training is another primary factor that can reduce muscle breakdown and slow metabolic rate during weight loss (37, 38, 39).

For this reason, high protein intake and heavy strength training are two surprisingly important components of an effective fat loss plan. Not only does this help keep your metabolic rate high, but it also ensures that what's underneath the fat looks good. Without protein and strength training, you could end up looking skinny fat instead of fit and lean.

Summary: Eating plenty of protein can help prevent muscle loss when you lose weight. It can help keep your metabolic rate high, especially when protein is combined with heavy weight training.

How much protein is optimal?

The official recommended daily protein intake is just 0.8 grams per kilogram of body weight. This may be enough to prevent protein deficiency, but it is far from optimal if you are trying to lose weight or build muscle.

Most studies on protein and weight loss base protein intake on a percentage of calorie intake. According to these studies, aiming for 30% of calories in the form of protein seems to be very effective for weight loss.

You can calculate this value in grams by multiplying your calorie intake by 0.075. For example, if you eat 2,000 kcal per day, then you should aim for 2,000 * 0.075 = 150 grams of protein. You can also aim for a specific amount based on your weight.

A common recommendation is 1.5 to 2.2 grams of protein per kilogram of body weight. It's best to spread your protein intake throughout the day and eat protein at every meal. Keep in mind that these numbers are not fixed - anything in the range of 25 to 35% of your total calorie intake should be effective.

Summary: To lose weight, it might be ideal to aim for 25 to 35% of your calorie intake in the form of protein.

How can you increase your protein intake?

Increasing your protein intake is easy. Simply eat more of the following protein-rich foods:

• Meat: poultry, turkey, lean beef and pork, etc.
• Fish: salmon, sardines, trout, cod, etc.
• Eggs
• Dairy products: Milk, cheese, yogurt, cottage cheese, etc.
• Pulses: kidney beans, chickpeas, lentils, etc.

If you are on a low-carb diet, you can also choose higher-fat meats. If you are not following a low-carb diet, then you should focus on lean meats. This will make it easier for you to keep your protein intake high without consuming too many calories.

Using a protein supplement can also be a good idea if you are struggling to reach your protein intake goals. Whey protein has numerous benefits, including increased weight loss (40, 41).

Although eating more protein may seem easy when you think about it, in practice it can be difficult to incorporate a higher protein intake into your life and diet plan.

It's a good idea to monitor calorie and nutrient intake, at least initially, and weigh everything you eat to make sure you're hitting your protein quota. You don't have to do this forever, but it's important in the beginning to get a good idea of what a high protein diet looks like.

Protein is the easiest and tastiest way to lose weight

When it comes to fat loss and a better looking body, protein is the king of nutrients. You don't have to sacrifice anything to benefit from a higher protein intake. It's all about adding protein to your diet.

This is especially appealing because most protein-rich foods taste good. Eating more of these foods is therefore easy and satisfying.

A high-protein diet can also be an effective strategy for preventing obesity and is not just something you can use temporarily for fat loss. By permanently increasing your protein intake, you can tip the "calories in vs. calories out" scales in your favor. Over months, years or decades, the difference in your waistline can be huge.

However, you should keep in mind that calories still count. Protein can reduce hunger and increase your metabolic rate, but you won't lose weight unless you eat fewer calories than you burn. It's definitely possible to overeat and negate the calorie deficit that comes from higher protein intake - especially if you're eating junk food. For this reason, your diet should consist mainly of whole, minimally processed foods.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
2. https://www.ncbi.nlm.nih.gov/pubmed/25926512
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424378/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319208/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/
6. https://www.ncbi.nlm.nih.gov/pubmed/16400055/
7. http://www.sciencedirect.com/science/article/pii/S1550413106002713
8. http://press.endocrine.org/doi/abs/10.1210/jc.2009-0949
9. https://www.ncbi.nlm.nih.gov/pubmed/22188045
10. https://www.ncbi.nlm.nih.gov/pubmed/16469977
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
12. https://www.ncbi.nlm.nih.gov/pubmed/25733634
13. https://www.ncbi.nlm.nih.gov/pubmed/8856395
14. https://www.ncbi.nlm.nih.gov/pubmed/11838888
15. https://www.ncbi.nlm.nih.gov/pubmed/19640952
16. https://www.ncbi.nlm.nih.gov/pubmed/20565999
17. https://www.ncbi.nlm.nih.gov/pubmed/18282589/
18. https://www.ncbi.nlm.nih.gov/pubmed/18827579/
19. https://www.ncbi.nlm.nih.gov/pubmed/16002798
20. https://www.ncbi.nlm.nih.gov/pubmed/20847729
21. http://www.nutritionj.com/content/13/1/80
22. https://www.ncbi.nlm.nih.gov/pubmed/15303109
23. https://www.ncbi.nlm.nih.gov/pubmed/15466943
24. https://www.ncbi.nlm.nih.gov/pubmed/22935440
25. https://www.ncbi.nlm.nih.gov/pubmed/18469287
26. http://www.nutritionandmetabolism.com/content/9/1/5/abstract
27. https://www.ncbi.nlm.nih.gov/pubmed/17023705/
28. http://onlinelibrary.wiley.com/doi/10.1046/j.1467-789x.2000.00019.x/full
29. https://www.ncbi.nlm.nih.gov/pubmed/14710168
30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3387402/
31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
32. https://www.ncbi.nlm.nih.gov/pubmed/19927027/
33. http://www.fasebj.org/content/28/1_Supplement/371.5
34. https://www.ncbi.nlm.nih.gov/pubmed/16046715/
35. https://www.ncbi.nlm.nih.gov/pubmed/12566476/
36. https://www.ncbi.nlm.nih.gov/pubmed/23446962
37. https://www.ncbi.nlm.nih.gov/pubmed/18356845
38. https://www.ncbi.nlm.nih.gov/pubmed/8531622
39. https://www.ncbi.nlm.nih.gov/pubmed/19276190
40. https://www.ncbi.nlm.nih.gov/pubmed/2167707
41. https://www.ncbi.nlm.nih.gov/pubmed/24724774

Source: https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#section10

After taking a look at foods of animal origin and fruit and vegetables in the first part of this article, in this second part we will look at low-carb foods from the categories nuts & seeds, fats & oils, dairy products and drinks.

28-31 Nuts and seeds

Nuts and seeds are very popular foods for people on low-carb diets. They tend to be low in carbohydrates but are usually high in fat, fiber, protein and various micronutrients.

Nuts are often eaten as snacks, while seeds are added to salads and other recipes for a crunchy touch. In addition to this, nut and seed flours such as almond flour, coconut flour and flaxseed meal are often used to make low-carb bread and other low-carb baked goods.

Almonds (22%)

Almonds are delicious and crunchy. They are packed with fiber and vitamin E and are one of the best sources of magnesium around. Magnesium is a mineral that most people don't get enough of. In addition, almonds are very filling and some studies have shown that they can promote weight loss (15, 16). Carbohydrates: 22 grams per 100 grams.

Walnuts (14%)

Walnuts are another delicious type of nut. They contain many nutrients and are particularly rich in alpha-linolenic acid, an omega-3 fatty acid.

Carbohydrates: 14 grams per 100 grams.

Peanuts (16%)

Although peanuts are technically legumes, they are prepared and consumed like nuts. Peanuts are rich in fiber, magnesium, vitamin E and other important vitamins and minerals.

Carbohydrates: 16 grams per 100 grams.

Chia seeds (44%)

Chia seeds are one of the most popular health foods at the moment. They are packed with many important nutrients and can be used in numerous low-carb recipes. They are also one of the richest sources of fiber around.

When you look at the amount of carbohydrates listed below, keep in mind that about 86% of the carbohydrates in chia seeds are fiber, which means that chia seeds contain very few net digestible carbohydrates.

Carbohydrates: 44 grams per 100 grams.

Other low-carb nuts and seeds

• Hazelnuts
• Macadamia nuts
• cashews
• Coconuts
• Pistachios
• linseed
• Pumpkin seeds
• Sunflower seeds

32-35. dairy products

If you can tolerate dairy products, full-fat dairy products are excellent low-carb foods. Nevertheless, you should check the label on these products and avoid anything with added sugar.

Cheese (1.3%)

Cheese is one of the tastiest low-carb foods and can be eaten either raw or as an ingredient in various recipes. Cheese goes well with meat and is also very nutritious. A thick slice of cheese provides a similar amount of nutrients as a whole glass of milk.

Carbohydrates: 0.4 grams per slice or 1.3 grams per 100 grams (hard cheese).

Cream (3%)

Cream contains few carbohydrates and a little protein, but a lot of milk fat. Some people who follow a low-carb diet add cream to their coffee or use cream in various recipes. A bowl of berries with some whipped cream without sugar is a delicious low-carb dessert.

Carbohydrates: 3 grams per 100 grams.

Full-fat yogurt (5%)

Full-fat yogurt is exceptionally healthy and contains many of the same nutrients as whole milk. Thanks to its live yogurt cultures, it is also packed with healthy probiotic bacteria.

Carbohydrates: 5 grams per 100 grams.

Quark (4%)

Quark has a thicker consistency than yoghurt and is very rich in many healthy nutrients, especially protein.

Carbohydrates: 4 grams per 100 grams.

36-38 Fats and oils

Many healthy fats and oils are well suited to a low-carb, whole-foods based diet. However, you should avoid processed vegetable oils such as soybean oil and corn oil, as these are very unhealthy if consumed in excess.

Butter (zero)

Once demonized for its high saturated fat content, butter has been making a comeback for some time. If possible, choose butter from grass-fed cows as it contains higher amounts of certain nutrients.

Carbohydrates: zero.

Extra virgin olive oil (zero)

Extra virgin olive oil is probably the healthiest fat on the planet. It is a staple of the heart-healthy Mediterranean diet and is packed with powerful antioxidants and anti-inflammatory compounds.

Carbohydrates: zero.

Coconut oil (zero)

Coconut oil is a very healthy fat that contains large amounts of medium-chain fatty acids, which have positive effects on the metabolism. These fats have been shown to reduce appetite, stimulate fat burning and help lose belly fat (17, 18, 19, 20).

Carbohydrates: zero.

Other low-carb fats

• Avocado oil
• Lard

39-42. drinks

Most sugar-free drinks are well suited to a low-carb diet. Keep in mind that fruit juices are high in sugar and carbohydrates and should be avoided.

Water (zero)

Water should be the drink of choice regardless of the rest of your diet.

Carbohydrates: zero.

Coffee (zero)

Although coffee has been demonized in the past, it is actually a very healthy drink that is one of the richest sources of antioxidants.

It has also been shown that coffee drinkers live longer and have a lower risk of various diseases including type 2 diabetes, Parkinson's and Alzheimer's (21, 22, 23, 24, 25, 26).

However, you should be careful not to add anything unhealthy to your coffee - black coffee is best, but some full-fat milk or cream is also fine.

Carbohydrates: zero.

Tea (zero)

Tea, and green tea in particular, has been studied quite extensively in scientific studies and tea has been shown to have a number of impressive health benefits. Tea can even slightly increase fat burning (27, 28).

Carbohydrates: zero.

Sparkling water (zero)

Sparkling water is basically water with carbon dioxide added. It is perfectly acceptable as a drink as long as it contains no added sugar.

Carbohydrates: zero.

43-44 Other foods

Last but not least, here are some foods that don't fit into any of the other categories.

Dark chocolate

This may come as a surprise to some people, but high-quality dark chocolate is a perfect low-carb sweet. Choose dark chocolate with a cocoa content of at least 70 to 85% to ensure that it contains as little sugar as possible.

Dark chocolate has numerous health benefits, including better brain function and lower blood pressure (29, 30). Studies have also shown that people who eat dark chocolate have a much lower risk of heart disease (31).

When looking at the carbohydrate information below, keep in mind that about 25% of the carbohydrates in chocolate are fiber, which reduces the amount of digestible net carbohydrates.

Carbohydrates: 12 to 46 grams per 100 grams, depending on the type and cocoa content of the chocolate.

Herbs and spices

There is an endless variety of delicious herbs and spices. Most of these are very low in carbohydrates, contain very high concentrations of healthy nutrients and help to add flavor to your meals. Some prominent examples include salt, pepper, garlic, ginger, cinnamon and oregano.

Summary

Eating fewer carbohydrates can have impressive health benefits and doesn't have to be complicated. Most low-carb foods are healthy, nutritious and very tasty. They are very diverse and include many of the major food categories including meat, fish, vegetables, dairy and more.

A healthy, low-carb diet based on real foods can help you lose weight and improve your health.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/17228046
2. https://www.ncbi.nlm.nih.gov/pubmed/12679447
3. https://www.ncbi.nlm.nih.gov/pubmed/12761364
4. http://onlinelibrary.wiley.com/doi/10.1111/j.1464-5491.2007.02290.x/full
5. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract
6. https://www.ncbi.nlm.nih.gov/pubmed/17341711
7. https://www.ncbi.nlm.nih.gov/pubmed/1909958
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194/
9. https://www.ncbi.nlm.nih.gov/pubmed/19439458
10. https://www.ncbi.nlm.nih.gov/pubmed/16409560
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
12. https://www.ncbi.nlm.nih.gov/pubmed/10426702
13. http://nutritiondata.self.com/facts/beef-products/3469/2
14. http://onlinelibrary.wiley.com/doi/10.1046/j.1467-3010.2001.00179.x/full
15. https://www.ncbi.nlm.nih.gov/pubmed/14574348
16. https://www.ncbi.nlm.nih.gov/pubmed/2509763
17. https://www.ncbi.nlm.nih.gov/pubmed/8696422
18. https://www.ncbi.nlm.nih.gov/pubmed/8654328
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/
20. https://www.ncbi.nlm.nih.gov/pubmed/19437058
21. https://www.ncbi.nlm.nih.gov/pubmed/14988447
22. https://www.ncbi.nlm.nih.gov/pubmed/1450648
23. https://www.ncbi.nlm.nih.gov/pubmed/1855984
24. https://www.ncbi.nlm.nih.gov/pubmed/2000868
25. http://onlinelibrary.wiley.com/doi/10.1002/ana.10277/abstract
26. https://www.ncbi.nlm.nih.gov/pubmed/20182026
27. https://www.ncbi.nlm.nih.gov/pubmed/18326618
28. https://www.ncbi.nlm.nih.gov/pubmed/16840650
29. https://www.ncbi.nlm.nih.gov/pubmed/22892813
30. https://www.ncbi.nlm.nih.gov/pubmed/17609490
31. https://www.ncbi.nlm.nih.gov/pubmed/20858571

Source: https://www.healthline.com/nutrition/44-healthy-low-carb-foods