A Simple low-carb diet plan

A Simple low-carb diet plan

low-carb diet plan
low-carb diet plan

A diet that restricts carbohydrates is a low-carb diet. Found in sugary foods, pasta, and bread. It is high in protein, fat and healthy vegetables.
There are different types of low-carb diets, and studies show that they can help to weight loss and improve health.
Here is a sample low-carb menu, detailed one-week meal plan for a low-carb diet. It explains what to eat, what to avoid.

Low-Carb Eating Basic Foods

Your food choice depends on how much weight you have to lose, how much you exercise, and how healthy you are.
Tack this meal plan as a general guideline.
Eat This: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Do not Eat This: Sugar, HFCS, wheat, seed oils, Tran’s fats, "diet" and low-fat products and highly processed foods.

Foods that can Avoid

You can avoid these food groups and nutrients, in order of importance:
·         1 Sugar: Soft drinks, fruit juices, candy, ice cream and other products that have added sugar.
·         2 Refined grains: Wheat, rice, barley and rye, bread, cereal, and pasta.
·         3 Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced but contain added sugar.
·         4 Highly processed foods: If it was made in a factory, don't eat it.
·         5 Starchy vegetables: If you’re following a very low-carb diet, then it’s best to control starchy vegetables in your diet
You must read ingredient lists even on foods labeled as health foods.
diet
low carb diet

Foods that can Eat, Low-Carb Food List.

Unprocessed, low-carb foods you can base your diet on these.

•        Meat: Beef, grass-fed, lamb, pork, chicken and others.
•        Fish: Salmon, trout, haddock, wild-caught fish and others.
•        Eggs: pastured eggs or omega-3-enriched are better.
•        Vegetables: Spinach, broccoli, cauliflower, carrots and like others.
•        Fruits: Apples, oranges, pears, blueberries, strawberries.
•        Nuts and seeds: Almonds, walnuts, sunflower seeds.
•        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, eat one piece of fruit per day, and be careful with cheese and nuts it’s easy to overeat on them.
Foods to Maybe Include
If you're active, healthy, and don’t want to lose weight so that you can try to eat a few more carbs.
•        Tubers: Potatoes, sweet potatoes, and others.
•        Unrefined grains: Brown rice, oats, quinoa, and others.
•        Dark chocolate: Take organic brands with at least 70% of cocoa.
•        Wine: Take dry wines with no added sugar or carbs.
High in antioxidant Dark chocolate gives you good health benefits if you eat it in a limit, be aware that both dark chocolate and alcohol will hinder your progress if you eat or drink too much.
Beverages
•        Coffee
•        Tea
•        Water
•        Sugar-free carbonated beverages, like sparkling water.

One Week Menu for Low-Carb

This is a sample menu for one week on a low-carb diet plan.
It provides total carbs per day is less than 50 grams of, if you’re healthy and active you can eat little more carbs.
Monday
·         Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
·         Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
·         Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.
Tuesday
·         Breakfast: Bacon and eggs.
·         Lunch: Leftover burgers and veggies from the previous night.
·         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 dash of heavy cream, chocolate-flavored protein powder, and berries.
·         Dinner: Grilled chicken wings with some raw spinach on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day.
Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthy grains like oats.
Low-Carb Snacks
Low-Carb Snacks

Healthy, Low-Carb Snacks
There is no health problem to eat more than three meals per day, but if you get hungry between meals, here are some easy-to-prepare, low-carb snacks that can help in your hunger:
·         A piece of fruit
·         Full-fat yogurt
·         One or two hard-boiled eggs
·         Baby carrots
·         Leftovers from the previous night
·         A handful of nuts
·         Some cheese and meat

Eating at Restaurants

At most restaurants, it’s easy to make your meals low-carb friendly.
1.     In main dish Order a meat- or fish-based dish.
2.     Instead of drink sugary soda or fruit juice drink plain water.
3.     Get extra rice or potatoes or vegetable of bread.

A Simple Low-Carb Shopping List

It is good to select the store that whole foods are more likely to be found.
The whole foods will make your diet a thousand times better than the standard Western diet.
Organic and grass-fed foods are popular choices. And they are healthier, but typically more expensive.
Try to choose in this 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
·         Lard
·         Olive oil
·         Cheese
·         Heavy cream
·         Sour cream
·         Yogurt (full-fat, unsweetened)
·         Blueberries (fresh or frozen)
·         Nuts
·         Olives
·         Fresh vegetables (greens, peppers, onions, etc.)
·         Frozen vegetables (broccoli, carrots, various mixes)
·         Condiments (sea salt, pepper, garlic, mustard, etc.)
Clear your desk of all unhealthy foods and junks if you can, like chips, candy, ice cream, sodas, juices, slices of bread, cereals and baking ingredients like refined flour and sugar.
weight loss
weight loss

The Bottom Line

Low-carb diets can reduce carbs in your daily meal, it’s found in sugary and processed foods, pasta and bread. They're high in protein, fat and healthy vegetables.
Studies show that low carb food can cause weight loss and improve health.

The above meal plan gives you the basics of healthy, low-carb eating.
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