Fast Food Low-Carb Diet

Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat!

McDonald’s Breakfast Sandwich Without the Bread

Net carbs: 13.5 g

Nutrition: 310 calories, 10.25 g fat, 1 g saturated fat, 940 mg sodium, 19 g carbs, 5.5 g fiber, 14.5 g sugar, 31.5 g protein

McDonald’s is the most popular fast-food chain in the world, with more than 35,000 restaurants worldwide as of 2015.

Although it’s best known for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also very popular.

These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage.

Each sandwich contains 29 grams of carbs. However, ordering either of these items without the muffin will reduce the carb content to 2 grams or less.

It’s also a good idea to order two low-carb sandwiches, as each one will only provide about 12 grams of protein.

Chipotle

Burrito Bowl With Steak, Black Beans, Fajita Veggies, Fresh Tomato Salsa, Cheese, and Romaine Lettuce (pictured, but without modifications)

460 calories

46 g protein

15.5 g fat (7 g saturated)

1,150 mg sodium

36 g carbohydrates (15 g fiber, 8 g sugar)

Salad with Romaine Lettuce, Brown Rice, Black Beans, Fajita Veggies, and Roasted Chili-Corn Salsa* (vegetarian)

430 calories

15.5 g protein

10 g fat (0 g saturated, 0 g trans)

895 mg sodium

76 g carbohydrates (19.5 g fiber, 8.5 g sugar)

Chipotle is a fast-food Mexican restaurant that has become extremely popular.

It’s considered healthier than other chains because it serves organic and naturally raised meat, dairy and produce.

Chipotle also makes it very easy to create low-carb meals.

A salad with meat or chicken, grilled vegetables and guacamole contains 14 grams of total carbs, 8 of which are fiber.

This meal also provides about 30 grams of high-quality protein.

A high protein and fiber intake can increase the production of the gut hormones PYY and CCK, which tell your brain you’re full and help prevent overeating (7, 8).

And although vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary.

Additionally, Chipotle has a helpful online nutrition calculator that allows you to see the exact carb content of your meal.

Subway

It’s easy to eat healthy at Subway as long as you customize your orders. That means choosing more veggies and less spreads, and forgoing cheese in some cases. Oh, and keep your sandwiches at 6 inches or under.

Six-inch Turkey Breast Sub on 9-Grain Wheat with Swiss Cheese, Banana Peppers, Cucumbers, Green Peppers, Lettuce, Spinach, Tomatoes, Avocado, and Vinegar dressing (pictured, but without modifications)

390 calories

23 g protein

14 g fat (4 g saturated, 0 g trans)

720 mg sodium

49 g carbohydrates (8 g fiber, 7 g sugar)

Six-inch Veggie Sub on 9-Grain Wheat with Provolone, Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Avocado, and Olive Oil Blend Dressing* (vegetarian)

380 calories

13 g protein

17 g fat (4.5 g saturated, 0 g trans)

410 mg sodium

47 g carbohydrates (8 g fiber, 7 g sugar)

Subway also has a tool that helps you figure out the nutritional value of your favorite toppings.

Buffalo Wings

Buffalo Wings are delicious and fun to eat.

They may also be a low-carb option at pizza places and sports bars, depending on how they’re prepared.

Traditionally, Buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers.

An order of these Buffalo wings typically has 0–3 grams of carbs per serving.

By contrast, other sauces can add a significant amount of carbs, especially sweet types such as barbecue, teriyaki and anything made from honey.

Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are prepared and order yours with no breading or batter.

Buffalo wings are also usually served with carrots, celery and ranch dressing.

Although they’re higher in carbs than many other vegetables, carrots are okay to eat in small amounts. A half-cup of carrot strips contains about 5 grams of net carbs.

Burger King

Burger King has some items you can order that fit within the parameters listed above, without needing to make modifications. They even come with a good deal of protein! A few things to look out for: A lot of their burgers come with trans fats (and any amount of trans fats are not good). And the salads are pretty reasonable, although some of them come with a LOT of sodium. The one selected below comes in at 1,080 mg — higher than the 1,000 mg limit.

BK VEGGIE Burger* (pictured) (vegetarian)

390 calories

21 g protein

16 g fat (2.5 g saturated, 0 g trans)

900 mg sodium

44 g carbohydrates (5 g fiber, 9 g sugar)

Chicken BLT Garden Fresh Salad with TENDERGRILL and dressing

440 calories

33 g protein

29 g fat (8 g saturated, 0 g trans)

1,080 mg sodium

11 g carbohydrates (3 g fiber, 5 g sugar)

Chicken BLT Garden Fresh Salad with TENDERGRILL and dressing

440 calories

33 g protein

29 g fat (8 g saturated, 0 g trans)

1,080 mg sodium

11 g carbohydrates (3 g fiber, 5 g sugar)

KFC Grilled Chicken

Artisan Grilled Chicken Sandwich

360 calories

32 g protein

6 g fat (1.5 g saturated, 0 g trans)

930 mg sodium

43 g carbohydrates (3 g fiber, 11 g sugars)

Chicken McNuggets (6 piece) With Honey Mustard Sauce (1 package)

340 calories

13 g protein

22 g fat (3.5 g saturated, 0 g trans)

655 mg sodium

24 g carbohydrates (2 g fiber, 5 g sugars)

Fried chicken isn’t a healthy choice. For starters, the chicken absorbs a lot of oil during frying.

Heating vegetable oils to high temperatures produces harmful compounds.

These may increase the risk of heart disease, cancer and other health problems (1, 2).

In addition, fried chicken contains about 8–11 grams of carbs per medium-size piece.

Grilled chicken is a much better option, and is available at many KFC (Kentucky Fried Chicken) places. Each piece of grilled KFC chicken has less than 1 gram of carbs.

As for side dishes, green beans contain 2 grams of digestible carbs per serving and are by far the best option. Cole slaw is next, at 10 grams of digestible carbs.

Click here for complete nutrition information for all of the chicken options and sides available at KFC.

Sub in a Tub

Submarine sandwiches are very high in carbs. A typical sub has at least 50 grams of carbs, most of which come from the bun.

Ordering your sub prepared “in a tub” (in a bowl or container), rather than on a bun, can save you more than 40 grams of carbs.

Here are the carb counts for some of the best sub-in-a-tub options at a popular US-based sub shop called Jersey Mike’s:

Turkey breast and provolone: 8 grams of carbs, 1 of which is fiber.

Club supreme: 11 grams of carbs, 2 of which are fiber.

Chicken salad: 9 grams of carbs, 3 of which are fiber.

California club: 9 grams of carbs, 4 of which are fiber.

Complete nutrition information for all the subs on their menu can be found here.

Although the term “sub in a tub” originated at Jersey Mike’s, you can order your meal this way from any sub sandwich shop, including Subway.

Just request that it be prepared as a salad with olive oil and vinegar for the dressing.

Taco Bell

Taco Bell has some items that keep the serving sizes in check, but the thing you should watch out for is the sodium content. A lot of stuff on the menu unfortunately comes with over 1,000 milligrams of the stuff. The two items we chose below are both just barely under that limit.

Shredded Chicken Burrito

400 calories

16 g protein

18 g fat (4.5 g saturated, 0 g trans)

960 mg sodium

45 g carbohydrates (3 g fiber, 3 g sugar)

Cantina Power Burrito — Veggie* (vegetarian)

430 calories

15 g protein

19 g fat (7 g saturated, 0 g trans)

940 mg sodium

52 g carbohydrates (9 g fiber, 5 g sugar)

Jimmy John’s

When it comes to eating healthy at Jimmy John’s, you’ll have the best options when you customize the sandwich orders. Here are some sandwiches we came up with.

Big John (roast beef) Sub on French Bread, Without Mayo, With Lettuce, Tomato, Onions, Cucumbers, and Avocado Spread (pictured, but without modifications)

378 calories

25 g protein

6 g fat (1 g saturated)

980 mg sodium

61 g carbohydrates (5 g fiber)

Vegetarian Sub on French Bread, With Avocado Spread, Cucumber, Lettuce, Provolone Cheese, Tomato, Onions, and Without Mayo* (vegetarian)

508 calories

21 g fat (10 g saturated)

1,000 mg sodium

63 g carbohydrates

Quiznos

If you have high blood pressure or are worried about your sodium intake, it’s going to be a bit difficult to eat healthy at Quiznos — there are very few options that come with less than 1,000 mg of sodium. The salads make good options, although if you order the large for any of them you’ll end up having to choose between going over 500 calories, over 20 grams of sugar, or over 1,000 milligrams of sodium. So deciding which salad is the best option for you is really a personal opinion.

Small Honey Bourbon Chicken Sub (pictured)

360 calories

23 g protein

6 g fat (6 g saturated, 0 g trans)

1,000 mg sodium

51 g carbohydrates (2 g fiber, 13 g sugar)

Small Veggie Guacamole “Classic”* (vegetarian)

450 calories

13 g protein

25 g fat (8 g saturated, 0 g trans)

940 mg sodium

44 g carbohydrates (3 g fiber, 5 g sugar)

Food chart details

Hi ! every one  display food chart here
                                                                   BURNING FOOD 

                                                           
                                                                 FOOD BENEFITS
                                                             

                                                             
                                                                 WEEKLY PLAN 

MORE ENERGY 

                                                                    
                                                          HUMAN   FOOD       

                                                         ANTI - CANCER FRUITS

                                                              DAIRY  CALORIES 

                                                         

human health as wealth

AVOCADO

If you want to lose fat, don’t eat it, right? Wrong. With it’s high levels of healthy monounsaturated fats, the avocado is more ‘fat’ than fruit which makes it a perfect dietary staple for weight loss. Eating quarter or half an avocado can quell hunger pangs, help you feel more satisfied and even help spot-reduce belly fat, too.

Almost always in season, avocados make great substitutes for cheese and butter. Add to breads and wholegrain rye crackers before adding lean meats, tinned fish and cucumber slices for a quick and easy snack. They’re also perfect additions to salads or equally delicious eaten raw.

Oats

Oats are bursting with health-boosting nutrients, great for female health. They keep your heart healthy, are great for digestion, keep blood pressure levels in check and also contain vitamin B6, which helps prevent PMS and mood swings. Another component — folic acid — prevents birth defects in babies and is essential for women during and after pregnancy.

Eat Some Dark Chocolate

Another high-fat food that you may be pleased to read about is dark chocolate. If you choose a brand that is organic and has a high cocoa content (70-90%) then it will be a great source of antioxidants and healthy fats

Papaya

Papaya is a low carbohydrate fruit and one of the healthy diet foods for weight loss. Low carbohydrate fruits have high water content, which controls the body temperature and expels bad cholesterol from the body. It provides energy to the nervous and cardiovascular systems to function properly. A cup of papaya provides 55 calories and 3 grams of fiber. The fruit contains papain, a unique enzyme that promotes faster transit of food through the gut, aiding weight loss.

Coconut

Coconut contains medium chain triglycerides (MCFA) that increase the liver’s rate of metabolism by almost 30%. They also keep the stomach full for a longer time, preventing irregular hunger pangs. Coconut oil is very beneficial for the functioning of the thyroid gland. All forms of coconut like coconut flour, low fat coconut milk and shredded coconut contain MCFAs.

FRESH/FROZEN BERRIES

Strawberries, blueberries, blackberries, raspberries, Goji berries – the list goes on. With almost nil carbohydrates and calories, grab a handful as a quick snack, add them to low-fat yogurt, desserts, salads or blend them up in a smoothie. Out of season? Look for the frozen variety.

EGGS

According to research, there’s no better way to start the day than with eggs. Thanks to their high-quality protein, eggs help you stay full for longer compared to other refined breakfast options like bagels. They’re also a fast and inexpensive dinner option. Omelet, frittata’s or a vegetable sandwich topped with hard-boiled egg slices are all great options.

POPCORN

A great weight loss snack, but most supermarket bags are loaded with calories, preservatives, sodium and even trans fats. So make your own instead. Add 1/4 of popcorn kernels to a microwavable bag, along with a few teaspoons of olive oil and your favorite herbs & spices (chili/curry powder, thyme, rosemary & oregano all work well). Microwave on high for 2-3 minutes.

FRESH FISH

Salmon, tuna, sardines, herring and mackerel are your best choices when you’re yearning for a fatty meal like fish and chips – just leave out the chips. Because these are all types ‘fatty’ fish, it will scratch that itch while topping up your body with omega-3’s. Enjoy them once or twice a week with vegetables or salad for lunch or dinner. Use the tinned varieties for healthy sandwiches and wholemeal wraps.

Diet for weight loss

Delicious foods that help you diet? It sounds too good to be true

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.

"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."

Salmon fish

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general, supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.

Studies show that a huge number of people in the world aren’t getting all the iodine they need.

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

Walnuts

As quoted by sciencedaily.com , according to U.S researcher, Joe Vinson of the University of Scranton, "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut" This weight loss food tastes delicious and low in cholesterol. While consuming this weight loss food one needs to remember that these are high calorie food that needs to be eaten in moderation.

Just when you are sitting for you meal add this weight loss foods to your salads, they will add crunch and taste to your boring veggie!

Spinach

This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium, and iron. All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself. Spinach also helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.

Nutritive Value per 100gms of edible portion

Calories ( kcal): 26

Proteins (gms): 2

Carbohydrates(gms): 2.9

Fat( gms): 0.7

Iron( mg): 1.14

Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food… by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories

Nuts

Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss.

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

A Low Carb Diet Meal Plan also Menu

A Simple Low-Carb food

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.

 A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

• Monday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Grass-fed yogurt with blueberries and a handful of almonds

Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce

• Tuesday

Breakfast: Bacon and eggs

Lunch: Leftover burgers and veggies from the night before.

Dinner: Salmon with butter and vegetables

• Wednesday

Breakfast: Eggs and vegetables, fried in butter or coconut oil

Lunch: Shrimp salad with some olive oil

Dinner: Grilled chicken with vegetables

• Thursday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Smoothie with coconut milk, berries, almonds and protein powder

Dinner: Steak and veggies

• Friday

Breakfast: Bacon and Eggs

Lunch: Chicken salad with some olive oil

Dinner: Pork chops with vegetables

• Saturday

Breakfast: Omelet with various veggies

Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts

Dinner: Meatballs with vegetables

• Sunday

Breakfast: Bacon and Eggs

Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries

Dinner: Grilled chicken wings with some raw spinach on the side

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.

if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats

Try to choose the least processed option that still fits into your price range

• Meat (Beef, lamb, pork, chicken, bacon)

• Fish (Fatty fish like salmon is best)

• Eggs (Choose Omega-3 enriched or pastured eggs if you can)

• Butter

• Coconut Oil (Choose Extra Virgin)

• Lard

• Olive Oil

• Cheese

• Heavy Cream

• Sour Cream

• Yogurt (full-fat, unsweetened)

• Blueberries (can be bought frozen)

• Nuts

• Olives

• Fresh vegetables: greens, peppers, onions, etc

• Frozen vegetables: broccoli, carrots, various mixes

• Salsa Sauce

• Condiments: sea salt, pepper, garlic, mustard, etc

Low Carb Food List – Foods to Eat

Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.

Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.

Eggs: Omega-3 enriched or pastured eggs are best

Vegetables: Spinach, broccoli, cauliflower, carrots and many others

Fruits: Apples, oranges, pears, blueberries, strawberries

Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc

High-Fat Dairy: Cheese, butter, heavy cream, yogurt

Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil

source: authoritynutrition.com

onion about health benefits also Nutrition Facts

An introduction to onions...

The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of so many dishes - whether raw, sautéed, baked, steamed or boiled, that it would be difficult to imagine the cuisine of any country without it

One of the most significant sources of antioxidants in the human diet is onions, reports Cornell University Associate Professor Rui Hai Lui. These antioxidants provide this vegetable with its sweet flavors and distinct aroma. Consuming onions supplies your body with soluble fiber and flavonoids, antioxidant compounds that fight free radicals. These flavonoids assist in thinning your blood, decreasing inflammation and fighting cancer.

Blood Thinner

Onions may assist in thinning your blood, as they contain thiosulfinates -- the agents that provide an onion with its pungent odor and cause teary eyes when you come in contact with this vegetable. Additionally, this sulfur compound prevents platelets in your blood from aggregating and operates as a natural blood thinner. When platelets cluster in your blood, your risk for experiencing a stroke or heart attack significantly increases. Thiosulfinate concentrations are more prevalent in onions with a dry consistency and high-carbohydrate content. Eat your onions raw for maximum thiosulfinate content, as cooking onions significantly decreases the quantity of this compound. If you take a prescription blood thinner, consult with your physician about consuming onions in conjunction with your medication, as you do not want your blood to become too thin.

Fiber

Fiber is present in all plant-based foods, including onions. Consuming fiber in your diet assists in regulating your blood sugar, decreasing your bad cholesterol, promoting healthy intestinal functioning and maintaining an optimal body weight. Onions also contain a special form of soluble fiber known as fructan. When you consume fructan, this soluble fiber turns into a gel-like substance in your colon and converts to fatty acids. These fatty acids act as a natural laxative, stimulating bowel movements. The fructan in onions, inulin fructan, promotes the growth of good bacteria in your intestines, which may combat any infections in your colon.

Onions consist mostly of water, carbs and fiber. The main fibers in them, fructans, can feed the friendly bacteria in the gut, but they can also cause digestive problems in some people.

Carbs

Carbohydrates make up about 9-10% of both raw and cooked onions.

They consist mostly of simple sugars, such as glucose, fructose and sucrose, as well as fibers.

A 100 gram (3.5 oz) portion of onions contains 9.3 grams of carbs, and 1.7 grams of fiber, so the total digestible carbohydrate content is 7.6 grams.

Vitamins and Minerals

Onions contain decent amounts of several vitamins and minerals.

The main ones are listed below:

1.  Vitamin C: An antioxidant vitamin that is needed for immune function and maintenance of skin and hair

2.  Folate (B9): A water-soluble B-vitamin that is essential for cell growth and metabolism, and is especially important for pregnant women

3.    Potassium: This essential mineral can have blood pressure-lowering effects, and is important for heart health

Onions contain decent amounts of vitamin C, folate, vitamin B6 and potassium.

Anti-Cancer Benefits

Onions are packed full of anticancer compounds, such as flavonoids and phenolics. Shallots, Western Yellow, Northern Red and pungent yellow onions assist in inhibiting the growth of cancer cells, which may protect against the development of colon and liver cancer. Onions with higher antioxidant quantities offer greater protection against certain types of cancer than onions with fewer antioxidants. For example, the Western Yellow contains 11 times more antioxidants than the Western White and provides the strongest protection against the production of liver cancer cells. The Western Whites contain the least amount of antioxidants among onion varieties and offer the least protection against cancer cells.