Short answer : the best items on a low-carb foods list for weight loss are meat, fish, eggs, cheese, non-starchy vegetables, nuts and seeds. Grains, sugar, juice and starchy vegetables are best limited.

Foods to favor

• Protein: chicken, turkey, beef, fish, seafood, eggs, tofu
• Vegetables: spinach, broccoli, cauliflower, zucchini, peppers, cucumber
• Healthy fats: avocado, olive oil, nuts, seeds
• Dairy: plain Greek yogurt, cheese, cottage cheese

Foods to limit

• White bread, pasta and rice
• Sugar, sweet drinks, juice
• Large amounts of potatoes and corn
• Sugary desserts and snacks

Simple swaps

Zucchini noodles for pasta, cauliflower rice for rice, protein chips for regular chips, lettuce for wraps.

Which fruits to choose

Berries (strawberries, raspberries, blueberries) contain fewer carbs than bananas or grapes and fit a low-carb plan better.

Frequently asked questions

How many carbs a day to lose weight?

It varies by person and plan. Ask a professional for a target suited to you.

Do vegetables count as carbs?

Yes, but non-starchy vegetables have very few and plenty of fiber.

Are protein products low in carbs?

Many are. Always compare net carbs on the label.

Keep reading

• 12 Low-Carb Snacks for Weight Loss (Easy to Pack and Repeat)
• Weight-Loss Grocery List: What to Buy (and What to Skip)
• Protein Chips vs Regular Chips: Can You Snack and Still Lose Weight?
• Shop our protein products

This information is general and does not replace advice from a health professional.