3

votes

Going Low Carb for Weight Loss - which fruits and veggies to indulge in / avoid ?

Answered on August 19, 2014
Created October 23, 2011 at 6:35 AM

Hey everyone!

I've been paleo for about 3 weeks, I've got the hang of it, and now I'm looking to go Low Carb to encourage some weight loss. Only problem is, I'm not sure which fruit and veggies are 'low carb'. Obviously potato and sweet potato are off the list, are there any others I should avoid?

My most commonly eaten veggies are tomato, onion (any sort), zucchini, baby spinach, red capsicum, carrot, cabbage, lettuce, cauliflower and broccoli.

My most commonly eaten fruits are raspberries, blueberries, pineapple, green apples, banana, dried apricots and dried pear.

Should I cut any of those out when going low carb? On the flip side, are there any options I can munch away on to my heart's content? If you've had success losing weight on Paleo (and I know there are a lot of you!) please comment/reply with the fruits and veggies you went crazy for, and also those you restricted or removed from your diet.

Thank you all! :)

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 05, 2011
at 04:56 PM

I don't agree with avoiding all fruit but I agree no more than 1 portion per day and avoid the rich ones. Berries are good but so is a little citrus or an occasional kiwi.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on November 05, 2011
at 02:41 PM

Why avoid pumpkin???? It's extremely low-carb... I read this so often, but I never get why. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2600/2

Medium avatar

(10611)

on October 23, 2011
at 04:19 PM

cliff, I've read that genetics affect the effects of weight loss diet macros. Some people do well on Atkins style high fat/low carb, some do well on Ornish style low fat high carbs. But everyone's results are improved by increasing % protein. Regarding the OP's question, I think that to give paleo a fair shot for weight loss you need to restrict the easy-to-digest carbs. Leading the list are the starches, grains and processed sugars; followed by sugary fruits. The main benefit is satiation, causing you less craving on calorie restriction.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 23, 2011
at 01:45 PM

http://archinte.ama-assn.org/cgi/content/abstract/166/14/1466, this study compared High GI, Low GI, High GI High pro, Low GI High Pro and The high GI+high Pro(25% protein) group lost the most amount of weight.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on October 23, 2011
at 12:47 PM

I agree, plus... It seems to me that paleo "baking" is dressing old habits up in new clothes. Real, simple, whole food is what this is about, isn't it?

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 23, 2011
at 12:03 PM

Agree! For weight loss, avoid all fruit except berries, and veggies eat 'em all except squash (esp butternut and pumpkin). Another thing to look at for that many people when they start eating paleo is making paleo friendly baked goods w/ almond flour or coconut flour. I would also watch the carb counts on these. Once you get to your desired weight, I would definitely bring in some more fruit and starchy veggies.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:16 AM

And of course people would say that about vegetables in general, too. Dr. H on hormesis: http://www.archevore.com/panu-weblog/2011/2/28/william-munny-eats-his-vegetables.html

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:07 AM

Also lots of folks round here will tell you that bitter greens and herbs will provide a hormetic effect -- you know, a little bit of a negative stimulus can be a positive stimulus, something like that.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:05 AM

Oh, I just mean arugula ("rockets" in the UK I believe, not sure about Australia), or frisee, or dandelion greens. I also think of endive as being bitter, too. Brocolli rabe is also a favorite, and kale. I just mean greens that have that bittery, tangy, peppery goodness. I think they improve the digestion of meat and fat: often I'll alternate bites, one bite of meat, one bite of greens. I do the same thing with coffee, too .... Starch also improves the digestion of meat and fat for me, but that's obviously another discussion ....

2503e1b1cef16861e40678ad789bcba2

(113)

on October 23, 2011
at 07:13 AM

Hi Paul and thanks for your reply! :) I may allow myself some sweet potato once a week if I feel a carb craving coming on but I've already completely cut out wheat and corn so I'm gluten free :) If I have to restrict my fruit then so be it, not the end of the world! Sounds like I should buy some lemons and limes next shop, I'll add them to the list. Could you clarify what 'bitter greens' are? I'm not sure if that's an American term? I've not come across it here in Australia.

2503e1b1cef16861e40678ad789bcba2

(113)

on October 23, 2011
at 07:06 AM

Thank you! :) I didn't even think of pumpkin and squash although I rarely eat those anyway. Cheers!

  • 2503e1b1cef16861e40678ad789bcba2

    asked by

    (113)
  • Views
    4.4K
  • Last Activity
    1430D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

5
47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 07:05 AM

Hi, Beatrice, I just googled "Which fruits and vegetables are low carb" and I got some pretty good results. So that should give you a start. But remember that in the usual Atkins-inspired low-carb way of going about things there's this whole system of subtracting fiber to get to "net carbs," so you might need to do a little work if you want to ignore that. (A certain amount of fiber can be turned into fat in your large intestine, and a lot of people think that's a healthy thing.) (Website for nutrition info: http://nutritiondata.self.com/)

And of course since this is Paleohacks I should say that if you want to allow yourself a quota of carbohydrate every day then it's best to choose starches like potatoes, squash, sweet potatoes, etc., instead of wheat and corn on the one hand or fruit on the other hand. We like glucose here, but we don't like gluten and fructose. But even a little bit of those things won't kill you.

I was low carb for the first year and a half of my paleo experience and I really think it did me right, but in the last six months I've transitioned back to eating a lot more starch, especially potatoes and rice, and it feels really good. But to answer the latter part of your question: When I was low-carb I ate a lot of lemons and limes, mostly by squeezing them into my water; and I ate a lot of greens like spinach and arugula; and pretty much all those other veggies you mentioned, except carrots (they taste sweet to me). Nowadays I still consume lots of lemon and lime, but my only veggies (other than the starch) are bitter greens and other herbs. My digestion is a lot better without the bulky non-starchy veggies. Good luck to you.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:07 AM

Also lots of folks round here will tell you that bitter greens and herbs will provide a hormetic effect -- you know, a little bit of a negative stimulus can be a positive stimulus, something like that.

2503e1b1cef16861e40678ad789bcba2

(113)

on October 23, 2011
at 07:13 AM

Hi Paul and thanks for your reply! :) I may allow myself some sweet potato once a week if I feel a carb craving coming on but I've already completely cut out wheat and corn so I'm gluten free :) If I have to restrict my fruit then so be it, not the end of the world! Sounds like I should buy some lemons and limes next shop, I'll add them to the list. Could you clarify what 'bitter greens' are? I'm not sure if that's an American term? I've not come across it here in Australia.

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:16 AM

And of course people would say that about vegetables in general, too. Dr. H on hormesis: http://www.archevore.com/panu-weblog/2011/2/28/william-munny-eats-his-vegetables.html

47a42b6be94caf700fce9509e38bb6a4

(9647)

on October 23, 2011
at 08:05 AM

Oh, I just mean arugula ("rockets" in the UK I believe, not sure about Australia), or frisee, or dandelion greens. I also think of endive as being bitter, too. Brocolli rabe is also a favorite, and kale. I just mean greens that have that bittery, tangy, peppery goodness. I think they improve the digestion of meat and fat: often I'll alternate bites, one bite of meat, one bite of greens. I do the same thing with coffee, too .... Starch also improves the digestion of meat and fat for me, but that's obviously another discussion ....

4
F4d04667059bc682540fdfd8b40f13a7

on October 23, 2011
at 07:04 AM

I'd cut out all fruit (maybe have a handful of berries once or twice a week). Definitely quit the dried fruit.

I wouldn't worry to much about veg, but like you say avoid sweet potatoes. I'd also avoid yams and pumpkin/ squash.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on October 23, 2011
at 12:47 PM

I agree, plus... It seems to me that paleo "baking" is dressing old habits up in new clothes. Real, simple, whole food is what this is about, isn't it?

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 23, 2011
at 12:03 PM

Agree! For weight loss, avoid all fruit except berries, and veggies eat 'em all except squash (esp butternut and pumpkin). Another thing to look at for that many people when they start eating paleo is making paleo friendly baked goods w/ almond flour or coconut flour. I would also watch the carb counts on these. Once you get to your desired weight, I would definitely bring in some more fruit and starchy veggies.

2503e1b1cef16861e40678ad789bcba2

(113)

on October 23, 2011
at 07:06 AM

Thank you! :) I didn't even think of pumpkin and squash although I rarely eat those anyway. Cheers!

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on November 05, 2011
at 02:41 PM

Why avoid pumpkin???? It's extremely low-carb... I read this so often, but I never get why. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2600/2

96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on November 05, 2011
at 04:56 PM

I don't agree with avoiding all fruit but I agree no more than 1 portion per day and avoid the rich ones. Berries are good but so is a little citrus or an occasional kiwi.

3
9a5e2da94ad63ea3186dfa494e16a8d1

on November 05, 2011
at 01:17 PM

I avoided all fruit and ate only crunchy vegetables, basically anything you find on your typical salad bar. That pretty much did it for me, I kept 25-50g of carbs per day for months.

3
Medium avatar

(10611)

on October 23, 2011
at 01:37 PM

Glycemic index puts some numbers on which carbs are the worst ones for weight loss. I'd suggest avoiding the dried apricots, bananas and pineapple. They have a lot of calories and digest fast (high GI) compared to the berries and greens, leaving you feeling starved.

Now if you were to fry that banana in butter....

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on October 23, 2011
at 01:45 PM

http://archinte.ama-assn.org/cgi/content/abstract/166/14/1466, this study compared High GI, Low GI, High GI High pro, Low GI High Pro and The high GI+high Pro(25% protein) group lost the most amount of weight.

Medium avatar

(10611)

on October 23, 2011
at 04:19 PM

cliff, I've read that genetics affect the effects of weight loss diet macros. Some people do well on Atkins style high fat/low carb, some do well on Ornish style low fat high carbs. But everyone's results are improved by increasing % protein. Regarding the OP's question, I think that to give paleo a fair shot for weight loss you need to restrict the easy-to-digest carbs. Leading the list are the starches, grains and processed sugars; followed by sugary fruits. The main benefit is satiation, causing you less craving on calorie restriction.

2
03fa485bfd54734522755f47a5e6597e

(3944)

on November 05, 2011
at 02:10 PM

Fruit is pretty easy: berries are ok for the occasional small dessert, be they straw-, rasp-, black-, blue-, mul-, or others. Pour some heavy cream over them, and you've got a high-fat dessert with just a few carbs. (If you don't do dairy, just eat the berries by themselves.) They're high in fiber, so most people here wouldn't eat a lot of them, but if you're not eating grain and high-fiber vegetables, your total fiber intake will be very low anyway.

Pretty much all other fruit is out, especially dried fruit. All the other fruits you mentioned are very high in carbs. Some melon isn't too high, but it's high in fiber and fructose, so it's best avoided when you're trying to heal from past damage (which goes along with losing weight). (Plus, I find it's a lot easier to stop at a 1/4 cup of berries than a 1/4 cup of watermelon, since I grew up eating watermelon by the thick slice. It doesn't seem worth the trouble to cut into a melon to get a low-carb serving.)

On vegetables, most of the green ones tend to be low-carb, especially if they're leafy: broccoli, lettuce, Swiss chard, spinach, cabbage, mustard greens, Oriental greens, etc. Green beans are low, if you don't think they're too legume-y. Some exceptions to the 'green' rule would be peas and lima beans -- since they're the starchy seed part, they're high in carbs. (Snow peas with undeveloped peas in the pod are low though.) Cauliflower is borderline, as are tomatoes: a slice of tomato on your burger now and then may be fine, but tomato-heavy recipes or tomato-concentrates like sauces generally aren't. Some root vegetables are low also, like radishes and turnips. Carrots are high -- if people squeeze the juice out of something and consider it sweet enough to drink, you can figure it's high-carb. Summer squash and its watery relatives like zucchini and cucumbers are low; the solid and heavy winter squash like butternut and pumpkins are fairly high.

Note that I'm not addressing the paleo-appropriateness of any of these things, except the mention of fructose. Once you lose the weight and get healthy, you may be able to switch back to starchier vegetables and be choosier about avoiding things like fiber or nightshades if you wish. In the meantime, you might want to mix things up -- don't just eat the same one or two vegetables all the time, in case you have a problem with them -- or just keep your fruit and vegetable consumption very low.

1
7c5b64bdf359e7cdcb0ee15629abdaa9

(50)

on November 25, 2011
at 02:38 PM

Other high carb veg not mentioned yet: beetroot, turnips and the like. Also try to go easy on onions, they are pretty carby too. Green onions are fine.

0
42f31d2df6a59f40845020e3ffd70394

on November 05, 2011
at 02:36 PM

Dried fruits definitely have to go!

Tomatoes and carrots are the only real higher carb veggies that you should concern yourself with but I wouldn't limit these in any way unless you gorge on them, but I doubt that's the case.

Berries are your best bet for fruit and even better if you limit them to pre or post workout where your body can better utilise the extra carbs.

Try going real low carb(0-1 servings of fruit or sweet potatoes) on your non-workout days, and lower carb(1-3 servings of fruit or sweet potatoes) on your more active days. This approach helped me reach my lowest body fat % in a very short period of time and I have since been able to eat more fruits, veggies, and starches while still maintaining the progress I made.

Its n=1 but seems to be a worthwhile approach for most.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!