Not losing weight on LCHF? Check your Carbs


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January came and you’ve started your LCHF journey with so much enthusiasm while staring at Suzie’s before and after photo’s on Facebook as she poses in her new skinny jeans. You were convinced that you should have lost a lot of weight too by now, but instead you are stuck in a rut and don’t know why. Maybe your metabolism is completely out of wack or perhaps that “carb up” before your diet was a bad idea?

We all reach a weight plateau sooner or later regardless which diet you follow. These times are testers, they can make or break you completely!

Go back to basics, I say. You’ve lost weight in the beginning right? so ask yourself what are you doing differently now? Perhaps you are not as conscious about your carbohydrate intake as you used to be, perhaps you are new at this and don’t even realize that you are having more carbs than you should in order to lose weight.

A simply thing such as milk in you coffee can make all the difference. Dairy is well debated in the LCHF and Paleo world, some can get away with having dairy and others (me) simply can’t. Dairy seems to be a big problem for most of us due to the lactose (milk sugars) and at 5 g Carbs per 100 ml of full fat milk it quickly adds up during the day with each refreshing cup of coffee. But dairy might not be the only culprit in your weight loss fairy tale.

I’ve taken the liberty to add the carbohydrate content next to foods on the popular green and orange food list, check the foods and make an informed decision instead of guessing and getting frustrated when that scale just wont bulge! Pay attention to the ones in bold, they might the little buggers that are holding you back by pushing your carb total way up for the day.

 

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Green list foods 

*Dietary fiber only subtracted on foods above 10 g Total Carbs 

 

Animal Protein 

Eggs – 0.38g Carbs (1 Large )

All meats, poultry and game – 0g Carbs

Pancetta – 0.02g per 100g

Salami – 0.52g per 100g

Parma ham – 0.01g per 100g

Chorizo – 1.86g per 100g

Dairy

Cottage cheese – 2.68g per 100g

Cream – 1g per 100ml

Cream Cheese – 2.66g per 100g

Full-cream Greek yogurt – 5.04g per 100g – Dietary fiber 0 

Full cream milk – 5g per 100ml – Dietary fiber 0

Cheddar Cheese – 1.28g per 100g

Gouda Cheese – 2.22g per 100g

mozzarella cheese – 3.83g per 100g

Feta cheese – 4.09g per 100g

Halloumi cheese – 5.9g per 100g – Dietary fiber 0

Parmesan cheese – 3.22g per 100g

Fats 

Avocado oil – 0g per 100g

Butter – 0.06g per 100g

Coconut oil – 0g per 100g

Duck fat – 0g per 100g

Ghee – 0g per 100g

Lard – 0g per 100g

Almonds – 19.74 per 100g – Dietary fiber – 11.8 g ( 19.74 -11.8 ) = Total Net carbs 7.94 g 

Flaxseed –  28.88g per 100g – Dietary fiber – 27.3 g (28.88-27.3) = Total Net carbs 1.58 g

Macadamia nuts – 13.82g per 100g – Dietary fiber – 8.6 g ( 13.82 g – 8.6 g) = Total Net carbs 5.22 g

Pecan nuts – 13.86g per 100g -Dietary fiber –  9.6 g (13.86 g – 9.6 g) = Total Net carbs 4.26 g 

Pine nuts – 13.08g per 100g – Dietary fiber – 3.7 g (13.08 g – 3.7 g ) = Total Net carbs 9.38g

Pumpkin seeds – 13.40g per 100g – Dietary fiber – 3.9 g (13.40 g – 3.9 g) = Total Net Carbs 9.5 g

Sunflower seeds – 18.76g per 100g – Dietary fiber – 10.5 g (18.76 g -10.5 g) = Total Net Carbs 8.26 g

Walnuts – 13.71g per 100g – Dietary fiber – 6.7 g (13.71 g -6.7 g) = Total Net Carbs 7.01 g

Sweeteners 

Erythritol granules – 100g per 100g – Dietary fiber – 0g

Stevia powder (Solal) – 100g per 100g – Dietary fiber – 0g

Xylitol granules – 99.80 g per 100g  ( 1tsp = 4.99g ) – Dietary fiber – 0 g

Vegetables 

Artichoke – 10.51g per 100g  – Dietary fiber –  3 g(10.51 g  – 3g) Total Net carbs = 7.51 g

Aubergine 5.7g per 100g

Avocados – 8.53g per 100g 

brocoli – 6.64g per 100g 

Brussel sprouts – 8.95g per 100g 

Cabbage – 5.58g per 100g 

Cauliflower – 5.3g per 100g

Celery – 2.97g per 100g

Courgettes – 3.35g per 100g

Leeks – 14.15 g per 100g – Dietary fiber – 1.8 g (14.15 g – 1.8 g ) Total Net carbs = 12.35 g 

Lettuce – 2.97g per 100g

Mushrooms – 3.28g per 100g

Olives (Black) – 6.06g per 100g

Onions – 10.11g per 100g – Dietary fiber – 1.4g (10.11 g – 1.4 g) Total Net Carbs = 8.71 g 

Peppers (Red Sweet) – 6.06g per 100g 

Pumpkin – 6.5g per 100g 

Radishes – 3.4g per 100g

Sauerkraut – 1g per 100g

Spinach – 3.63g per 100g

Spring onions – 7.34g per 100g 

Tomatoes – 3.92g per 100g 

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Orange list 

*Dietary fiber only subtracted on foods above 25 g Total Carbs 

 

Fruits 

1 x medium apple – 19.06g

1 x medium banana – 26.95g – Dietary fiber 3.1 g ( 26.95 g – 3.1 g ) Total Net Carbs = 23.85 g

Blackberries  per cup – 13.84g

Blueberries per cup – 21.01g

Cherries per cup – 18.73g

1 x Clementine – 8.89g

1 x medium Fig – 9.59g

Gooseberries per cup – 15.27g

Grapes (green ) – 28.96g – Dietary fiber – 0.9 g ( 28.96 g – 0.9 g ) Total Net Carbs = 28.06 g 

1 x Guavas – 7.88g

1 x Kiwi fruit – 11.14g

1 x Mango – 35.19 g – Dietary fiber – 3.7 g ( 35.19 g -3.7 g ) Total Net Carbs = 31.49 

1 x Nectarine  – 14.35g

1 x Orange – 15.39g

Pawpaw cubed per cup – 13.73g

1 x medium Peach – 9.35g

1 x Pear – 25.66g – Dietary fiber 5.1 g ( 25.66 g – 5.1 g) Total Net Carbs = 20.56 g 

Pineapple per 1 cup cubed – 19.58g

1 x medium Plum – 7.54g

1 x Pomegranate-26.44g – Dietary fiber – 0.9g (26.44 g -0.9 g ) Total Net Carbs = 25.54 g 

1 x Prickly pear – 9.86g

1 x Quinces – 14.08g

Raspberries per cup – 14.69g

Strawberries 100g – 6g

Watermelon 1 cup diced – 11.48g

Nuts 

Cashews – 30.16g per 100g  – Dietary fiber – 3.3g ( 30.16 g – 3.3 g ) Total Net carbs = 26.86 g

Roasted chestnuts – 52.96g per 100g – Dietary fiber – 5.1 g (52.96 g – 5.1g ) Total Net carbs = 47.86 g

Sweeteners

Honey  per tbsp – 17.30g

Vegetables 

Butternut – 11 g per 100g

Carrots –  12.26g per 1 cup chopped

Sweet potato – 17.72 g per 100g (Cooked, without skin)

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2 thoughts on “Not losing weight on LCHF? Check your Carbs

  1. The carb count per food type is a bit of a shocker. Thanks very much.Its time to have afood diary again for awhile Michelle

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