A low-starch diet is a diet that restricts starchy based carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. Your food choices depend on a few things, including how healthy you are, how much you exercise, and how much weight you have to lose. Consider this meal plan as a general guideline, not something written in stone.
- 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 fish oil.
If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day.
- Tubers: Potatoes, sweet potatoes and some others.
- Unrefined grains: Brown rice, oats, quinoa and many others.
- Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).
What’s more, you can have the following in moderation, if you want:
- Dark chocolate: Choose organic brands with at least 70% of cocoa.
- Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you
eat it in moderation. However, be aware that both dark chocolate and alcohol
will hinder your progress if you eat/drink too much.
- Sugar-free carbonated beverages, like sparkling water.
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