The number one key to weight loss is burning more calories than you consume. In fitness, this approach is the right answer. For some people, consuming high-calorie and low-carb foods is quite effective.
However, for others, it is destructive. Studies show that it is possible to build muscle on a low-carb diet only.
Low-carb eating plans are popular, especially for athletes. This is not surprising because carbohydrates are not a requirement for growing and toning muscle. However, they provide energy when working out for muscle growth stimulation, and there is no such thing as essential carbs.
Our bodies only require fats and proteins. The body can make ketones by the liver with no carbs and still run and function.
In a moment, we will be showing you high-calorie, low-carb foods that you can consume in your fitness journey. Low-carbs, high fat, moderate proteins are a great way to tone physique, grow muscles and improve physique.
What Is a Low-Carb Diet?
A low-carb diet restricts carbohydrates, mainly found in bread and sugary foods. Instead of consuming carbohydrates, you focus on foods that are high in healthy fats and moderate proteins.
Low-carb diets have been in use for a long time now and are recommended by doctors.
High Calorie, Low-Carb Foods for Your Fitness Journey
1.Avocados
Avocados are a good source of monounsaturated omega 3 fatty acids. Compared to other fruits, avocados contain about 0.66g of sugar and 1.8g of carbs for each 100g /serving. Because of having a low glycemic index score, avocados do not raise blood sugars.
Consuming avocados is a great way to boost health. Also, avocado is 60% fat. However, it is not the bad fat you are thinking of. It has fiber that can keep blood sugars stable.
Yes, healthy fats are good fats. In fact, doctors suggest an avocado per day (before or after a workout) to keep cholesterol levels down. In addition to having high-calories, low-carb content, avocados have extra nutrients that your body requires.
Avocados are a good source of nutrients, including:
- Potassium
- Magnesium
- Vitamin B2 (Riboflavin)
- Vitamin C
When choosing foods high in calories but low on carbs, avocados are a great choice.
2.Eggs
Eggs are not everyone’s favorite. I know. Nonetheless, this food is high in carbs. Eggs are a great superfood and one of the cheapest sources of proteins that are easy to access around the globe.
For example, one egg contains about 6 grams of protein, 5 grams of fat and has about zero carbs. It is considered a keto-friendly food.
So if your goal is to stay fit and lead a healthy life, consuming eggs in moderation and strength training while wearing a tummy belt cannot risk your health.
Additionally, egg whites are a lean source of protein. Eating 4-5 egg white every meal can increase your protein intake and repair muscles after a workout. They are also considered helpful in weight loss.
Moreso, they are low in carbs and high in proteins, meaning it has all the essential amino acids that muscles require to replenish, repair, and grow.
Watch more about managing and losing weight with an easy egg diet in this YouTube video.
3.Meat
Your body needs enough protein to be able to build and repair muscles. Eating a low-protein diet will make new tissues. Not consuming meat protein is one of the main reasons to not build the required muscle you need, especially after strength training.
Unlike plant-based protein sources, beef has equally the number of proteins that you would find in non-dairy products. The type of protein you can find in meat is mainly myosin and troponins.
Eating a moderate-fat diet and exercising with one of the Top 7 Best Workout Benches for Apartment can help you perform complete anaerobic exercises in sitting, prone, supine, and reclining states. Additionally, these workout gears have irreplaceable training aids for the more difficult parts to exercise, such as shoulders, arms, back, chest, and legs.
4.Nuts
Nuts are packed with lots of nutrients and antioxidants. In fact, nuts are linked to having many health benefits, including preventing heart disease, obesity, and diabetes.
However, they are also high in healthy fats. This is the reason why many people fear consuming nuts.
In this video, Healthline explains some of the healthiest nuts you can eat.
Nuts are high in calories mainly because 70% is fat, which is a good source of energy. One gram has about 9 calories, while one gram of carbs or protein contains just 4 calories.
Nuts also have unsaturated fat that is 100% associated with protection against several diseases like heart failure and high blood pressure.
Check out the calorie contents per one-ounce (28-gram) serving of some commonly eaten nuts below.
| Nut Type | Content Per Ounce |
| Pistachios | About 156 calories, 12 grams of fat |
| Brazil nuts | About 184 calories 19, grams of fat |
| Almonds | About 161 calories, 14 grams of fat |
| Cashews | About 155 calories12 grams fat |
| Walnuts | About 183 calories, 18 grams of fat |
Because nuts are high in fat and calories, many people add them to their fitness meal plan. Whether you want to maintain or gain weight, nuts are enriched with healthy nutrients to help you in your fitness journey
It is also important to note that your body transforms extra calories to fat, and guess what? Your stomach becomes a central storage point. At last, your tummy gets a bad look.
And, even though gyms, for the most part, is the solution, there is working out at home with the Fusion Motion Portable Gym can help one get toned, envied, knock-out abs.
The Fusion Motion home gym is made of heavy-duty steel frames, foam-covered hand grips that add built-in resistance to a workout, and majorly works by activating major muscle groups, including shoulders, obliques, and arm muscles, for a toned physique.
Engaging in all core workouts while maintaining a healthy diet can be challenging for beginners. High-calorie, low-carb foods can fuel energy levels when performing bridges, crunches, sit-ups, planks, and burpees.
However, for strong abs that are worth it, you will need the right abdominal fitness equipment. You can bring the gym to you and sculpt a six-pack in no time.
Fun fact: Nuts are high in calories, low in carbs, and moderate in proteins.
This youtube video explains how high consumption of nuts is linked to low body weight.
Due to poor lifestyle choices, many people resolve to eat nuts for weight loss, thanks to omega 3 fatty acids.
5.Fish
Top 15 fish high in protein: https://www.youtube.com/watch?v=eTLlyB2ial8
Any seafood such as salmon fish, tuna, or octopus is an excellent source of proteins, especially after a workout. In all honesty, fish is one of the best animal protein sources one can have, and as long as you have not tempered with its natural nutrients, you are sorted. If you are eating fish for your fitness journey, avoid farm-raised fish.
You are not only getting proteins from fish, but you are also getting healthy omega-3 fatty acids, which are essential for brain function and good heart health. Not all foods come with omega-3s, making fish one of the best exceptions to incorporate into your fitness diet.
Additionally, fish is also very lean compared to other proteins that contain non-healthy fats such as pork. On top of that, fish also has other nutrients, including vitamin B and potassium.
If you are looking for seafood to add to help maintain weight, we just pointed you in the right way.
6.Olive Oil
It has been proved that a diet rich in healthy fats and low on carbs is the most effective approach for anyone suffering from diabetes. Natural oils such as olive oils, almond oil, and canola oil can help increase insulin sensitivity.
In this video, ABC15 Arizona explains more about olive oils and weight loss: Watch more here.
Benefits of Eating High Calorie, Low-Carb Foods
- Helps protect against insulin resistance
Consuming high-fat foods containing potassium, vitamin E, and vitamin K have a great effect on muscles, skin, and blood. Fitness enthusiasts must take one tablespoon of olive oil a day to prevent insulin resistance and different forms of cancer.
- Minimizes heart problems and diabetes
High-calorie, low-fat foods such as avocado, nuts, and fish contains 70% monounsaturated fatty acid. As a result, they help to lower down cholesterol accumulation, especially in the blood.
Furthermore, foods low in carbohydrates reduce the risk of diabetes and atherosclerosis.
- Boosts blood cholesterol levels
Low-carb foods lower the levels of total blood cholesterol in the body, which increases the risk of heart failure. For example, extra virgin olive oil contains more than 30 antioxidant chemicals that aid in reducing cholesterol.
- Aid in weight loss
Nuts, avocados, fish, and meat have been shown to help reduce levels of obesity. Experts suggest that it is hard to gain weight from the monounsaturated fats present in these foods. Also, experiments involving low-carb foods have shown positive results in the reduction of body fat.
- Help boost your metabolism
Foods low in carbohydrates aid in metabolism, growth of bone structure, and brain development in young children. These foods are also an excellent source of vitamin E, which is also very beneficial for older people and pregnant women.
- Boosts digestion
High-calorie foods such as nuts aid in the digestive process. They contain natural oils that clean the digestive tract and improve bowel movements.
- Slows the aging process
Foods highly rich in antioxidants, olive oil, nuts, and avocados slow down the natural aging process of the human body. Furthermore, these foods have compound nutrients such as vitamin E that do wonders to the skin in reducing the appearance of wrinkles and uneven skin tone.
- Prevents hypertension
A research study found that the Mediterranean diet is known to have foods rich in unsaturated fats (found in avocados, olive oil, and nuts), and nitrite and nitrate (found in leafy green vegetables) may help people suffering from high blood pressure.
- Cures disorders and depression
High-carb diets are often linked to higher rates of depression and anxiety. Mood or cognitive disorders happen when the brain does not get happy hormones like dopamine. In fact, a high-calorie diet that is low in carbs is essential for thought processing, mood improvement, and good sleep.
Frequently Asked Questions
What does a low-carb diet consist of?
Low-carb diets are foods with low amounts of carbohydrates. It favors foods that are high in fat and protein over fortified sugary foods.
What foods have low carbs?
Nuts, eggs, fish avocados, olive oil, are a great place to start.
How does one stay on a low-carb diet?
While adjusting to a completely low-carb diet, it can get unpleasant. Drinking lots of water and avoiding processed foods can ease the transition.
How can I completely cut carbs off my diet?
Keeping carbs down to zero can be hard at first. However, removing sugary drinks and processed fast foods while consuming eggs, nuts can make it easier.
For the first 4 weeks, eat at most 20 grams of carbs every day. Then add low-carb fruits, veggies, and nuts to your diet. Once reaching your weight loss goal, cut off carbs completely.
Moving forward, you can only eat carbs to boost your strength training, not to grow muscles.
Final Takeaway
In a low-carb diet, you have to keep carbohydrates below 20g. This level is not everyone. Many strength trainers prefer lots of proteins and fats, while athletes like carbs for quick energy boosts.
On the other hand, runners, cyclists, and cardio fanatics do not like the low-carb diet because of shifts in energy levels. The Keto diet (zero/low-carb diet is one of the hardest, where you do not consume any carbs.
Watch more about ketosis here.
So, which one is best for your fitness journey?
Both
Low-carb diets are not superior to other diets. Strength training and a good night’s sleep are key when it comes to weight loss and muscle gain.
