Low Carb Diet Plan: What Is It and How Can You Do It?

If you are wondering what all of the low carb diet fuss is all about, here is the deal: A published study revealed that within the duration of half an hour, a low-carb diet produced more weight loss than a traditional diet.

“Cutting carbs can be effective because if you’re eater fewer carbs, you’re probably eating fewer refined carbs such as white bread, cookies, and crackers,” says registered dietitian Wesley Delbridge, R.D., a spokesman at the Academy of Nutrition & Dietetics. Those hit your blood like pure sugar. (reference: https://www.womenshealthmag.com/weight-loss/g19992570/1200-calories-a-day-low-carb-diet-meal-plan/)

Low Carb Diet Plan

A low carb diet plan is low in the carbs that are mainly found in pasta, bread, and sugary foods. Instead of consuming these products, you eat real foods such as protein, organic fats, and veggies. Studies indicate that low-carb diets lead to weight reduction and overall improved wellness. There is no need to count calories or utilize exceptional products, just stick to the low carb foods.

A low carb diet plan also implies that you consume fewer carbs and a higher percentage of fat. This can be categorized as a keto diet or LCHF (low-carb high-fat diet). It’s about getting back to healthy, authentic, unprocessed food. Some have called it “classic eating”.

For many years we believed that fat is harmful to our body and health. However, “diet” foods that are full of sugars have bombarded supermarket shelves. This was a significant mistake many dieters made which also coincided with the beginning of the obesity epidemic.

Studies show that there is no reason to worry about natural fats. In fact, fat is your friend! On a low carb diet plan, you  minimize your consumption of sugar and starches and you’re able to consume other yummy foods until you’re satisfied—and still drop weight!

How does this function?

Your brain is notorious for becoming a sugar glutton as it requires a great deal of eergy to function and sugar is its favorite source. Regardless of your brains’s love affair with carbs, it’s much more in love with survival. Because of this, it succeeds and succeeds, fueling itself together with ketones (a byproduct of excess fat breakdown) when carbohydrates aren’t around.

In reality, if you have ever consumed a ketogenic or low carb diet, your brain may have changed to the alternative fuel supply with out you even realizing it. When you eat 60 to 70 percent of your calories in fat and just 20 to 30 g of carbohydrates every day (eventually up to 50g per day), this switch will naturally occur. These diets are beneficial for fat reduction, reducing specific risk factors such as cardiovascular disease, healing diabetes and even epilepsy.

So yes, if you wanted to, you can entirely cut out carbohydrates, while still providing energy to your body in the form of fats. This will enhance your health and help you workout at a higher level.

The question: Why should you?

From a program perspective, an extremely low-carb diet is restrictive in regards to food options–20, 30, as well as 50g of carbs isn’t a lot and your love for asparagus, spinach, and mushrooms can only last for a while.

When you eliminate sugars and starches, your blood glucose stabilizes and also the degree of the fat-storing hormone insulin falls. Fat burning increases and also enables you to feel fuller, reducing food consumption and inducing weight loss. Studies prove a low-carb diet makes it simpler both to shed weight and also to control your blood glucose, among other advantages.

Not sure what to consume to get a low-carb diet plan? We’ve got some great options to get you started!

The Fundamentals

What to Eat

  • Nuts
  • Eggs
  • Fish
  • High-fat dairy
  • Healthy oils
  • Fruits
  • Seeds
  • Perhaps some non-gluten grains and tubers.

Foods to Avoid

You should avoid those seven meals, in order of significance:

  • Sugar: Fruit juices, candy, ice cream, soft drinks, agave, and many others.
  • Gluten Grains: Spelt, wheat, barley, and rye. Pasta and bread as well.
  • Trans Fats: Oils that are “hydrogenated” or “partially hydrogenated.”
  • Seeds and Vegetable Oils: Corn, sunflower, canola oils, cottonseed, safflower, grapeseed, and soybean.
  • Artificial Sweeteners: Saccharin, Cyclamates, Acesulfame Potassium, Sucralose, and Aspartame. Instead of these, use Stevia.
  • “Low-Fat” and “Diet” Products: Cereals, crackers, many dairy products, etc.
  • Highly Processed Foods: If it looks like food that’s straight from the factory, don’t eat it.

Note: Remember to read the list of ingredients, even if they are tagged as “health foods.”

Lists of Foods to Eat on a Low Carb Diet Plan

You need to base your diet on these actual, unprocessed, low-carb meals.

  • Meat: Chicken, lamb, pork, beef, and other poultry, especially grass-fed ones.
  • Fish: Trout, haddock, salmon, and many others, especially wild-caught ones.
  • Eggs: Pastured ones or eggs enriched with Omega 3 are the best choices.
  • Fruits: Pears, apples, oranges, strawberries, blueberries.
  • Vegetables: Carrots, celery, cauliflower, spinach, broccoli, along with lots of others.
  • Fats and Oils: Olive oil, coconut oil, cod fish liver oil, butter, and lard.
  • High-Fat Dairy: Butter, yogurt, cheese, and heavy cream,
  • Nuts and Seeds: Sunflower seeds, almonds, walnuts, etc.

If you have to shed weight, be cautious with all the cheese and nuts since they are easy to overeat. Do not consume more than one piece of fruit per day.

Cooking and meal prep tips for low carb diet

Have a rest from breakfast.

Don’t hesitate to skip breakfast and instead drink coffee. Many men and women discover that within just a day or two of eating higher-fat, lower-carb foods, cravings and appetite quickly decrease and it’s easy to skip a meal, especially breakfast.

Cook Larger Meals.

Double the size of serving and save what is left for lunch the following day. Now, you won’t have to cook every day!

Freeze leftovers.

Most of these recipes freeze well. Therefore, you’re able to cook a casserole, split it into smaller serving sizes, and freeze some to heat up later!

Duplicate favorites.

Crazy about lettuce? Love beef? You’re able to consume both regularly. We’ve got over 500 low-fat recipes with a massive assortment of flavors and ingredients so that you will never grow tired of these ingredients. If, however, you discover a few new foods that you enjoy, don’t hesitate to consume them as frequently as you’d like. You’ll find precisely the very same outcomes.

Make fundamental no-cook dishes.

Hate to cook every meal? Cheese, veggies with dip and a few sliced deli meats can create a simple lunch. You can also boil a couple of eggs and just keep them in the refrigerator. You can use them for snacks or lunch later. A can of tuna or salmon, together with a few carrots and veggies, is a leisurely lunch. Smoked sardines, sardines, mackerel with raw veggies or a salad are all additional simple no-cook options.

Remember Salt and water.

When ingesting a rigorous low-carb diet, be sure to drink enough fluids, water would be the best option. Ensure that you are getting sufficient salt as well. When you are just starting out, place a couple of spoonful of salt into a glass of water from time to time or consume one or two cups of bouillon cubes daily; doing this will help prevent you from getting the ‘low carb flu’.

Simple Low Carb Diet Plan: Two-week Meals

Here is the two-week low-carb meal program. A particular meal not to your liking? Make any adjustments you need by choosing from our 500+ low-fat recipes.

Week 1

Monday

  • Breakfast: Low-carb blueberry smoothie (10g)
  • Lunch: Low-carb zucchini and cherry salad (8g)
  • Dinner: Low-carb moussaka (10g)

Tuesday

  • Breakfast: Low-carb oatmeal (8g)
  • Lunch: Keto Caprese omelet (4g)
  • Dinner: Broccoli and cauliflower gratin with sausage (12g)

Wednesday

  • Breakfast: Keto frittata with fresh lettuce (4g)
  • Lunch: Rutabaga fritters (low-carb) with avocado (14 g)
  • Dinner: Salmon sauce over zoodles (9g)

Thursday

  • Breakfast: Coconut cream (low-carb)   with berries (9g)
  • Lunch: Salad in a jar (4g)
  • Dinner: Creamy low-carb shrimp (13g)

Friday

  • Breakfast: Mushroom omelet (4g)
  • Lunch:  Fried broccoli and kale (low-carb) salad (13g)
  • Dinner: Eggplant pizza (low-carb) (13 g)

Saturday

  • Breakfast: Low-carb eggplant hash using eggs (11 g)
  • Lunch: Keto quesadillas (5 g)
  • Dinner: Creamy low-fat cauliflower mushroom risotto (16 g)

Sunday

  • Breakfast: Pancakes (keto-friendly) with berries and whipped cream (5 g)
  • Lunch: Cheese crusted omelet (8 g)
  • Dinner: Uncomplicated protein noodle low-fat lasagne (7 g)

Week 2

Monday

  • Breakfast: Low-carb strawberry smoothie (10g)
  • Lunch: Smoked ham stuffed zucchini boats (7g)
  • Dinner: Hamburger patties with onions and Brussels sprouts (12 g)

Tuesday

  • Breakfast: Cauliflower hash Tiles (5g)
  • Lunch: Low-carb mushroom soup (11 g)
  • Dinner: Grilled salmon (keto-friendly) with cheese and broccoli (6 g)

Wednesday

  • Breakfast: Chia pudding (low-carb) (6 g)
  • Lunch: Bell peppers stuffed with cheese (11g)
  • Dinner: Low-carb curry with cauliflower rice (21 g)

Thursday

  • Breakfast: Egg muffins (2g)
  • Lunch: Low-carb Goulash soup (11g)
  • Dinner: Zucchini fritters using beet salad (19g)

Friday

  • Breakfast: Boiled eggs with lettuce (1 g)
  • Lunch: Greek salad (15 g)
  • Dinner: Low-carb steak pizza (16 g)

Saturday

  • Breakfast: Low-carb coconut pancakes (3g)
  • Lunch:  Keto salmon-filled avocados (6 g)
  • Dinner: Stuffed cabbage (9g)

Sunday

  • Breakfast: Low-carb huevos rancheros
  • Lunch: Baked celery root using gorgonzola
  • Dinner: Low-carb buttered chicken (7 g)

Notes:

Feel free to adjust this diet program to your liking. You will find lots of low-fat recipes that are also dairy-free or vegetarian..

This was not too difficult, was it? And now that you have gotten a sense of what a low carb diet plan is, you can create your own strategy. If you are low on energy or feeling hungry or if you’re exercising, incorporate in a few hundred extra calories, with many of them sourcing from energy-boosting carbohydrates.

References:

https://www.dietdoctor.com/low-carb/diet-meal-plan
https://www.dietdoctor.com/low-carb
https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
https://www.womenshealthmag.com/weight-loss/g19992570/1200-calories-a-day-low-carb-diet-meal-plan/
https://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-fueled-fats-alone

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