There are different types of low-carb diets that can help you lose weight and in the same time improve your health.
We present you detailed meal plan for the diet. You must know what is good for you and what foods you should avoid for a whole week.
A LOW CARB DIET MEAL PLAN
The type of foods that you need to consume actually depends on how much you exercise, how much weight you want to lose and how healthy you are.
Eat: Meat, fruits, eggs, nuts, seeds, high-fat dairy, fats, fish, vegetables, healthy oils and some tubers and non-gluten grains.
Avoid: Sugar, seed oils, trans fats, low-fat products wheat, and highly processed foods.
HERE IS A LIST OF ALL THE FOODS YOU NEED TO AVOID:
Sugar: candy, soft drinks, ice cream, fruit juices, agave,.
Gluten grains: wheat, barley, spelt, and rye.
Trans fats: hydrogenated oils.
High omega-6 seed and vegetable oils: cottonseed, sunflower, grape seed, corn, soybean, safflower and canola oils.
Artificial sweeteners: aspartame, saccharin, sucralose , cyclamates, and acesulfame potassium. You should use is stevia.
Diet and low-fat products: many dairy products , cereals, crackers.
Highly processed foods: avoid food that look like it is made in factory
You should always read the ingredients even on the foods that are labelled as healthy foods.
LOW CARB FOOD LIST – FOODS YOU SHOULD EAT
All the foods you consume in this diet must be real, unprocessed and lo in carbs.
- Meat: pork, chicken , beef, lamb, and others. Grass-fed ones are the best.
- Fish: haddock, salmon, trout and many others. Wild-caught fish is the best one.
- Eggs: Omega-3 enriched eggs are best.
- Vegetables: Spinach, cauliflower, carrots, broccoli, and many others.
- Fruits: Apples, blueberries, strawberries, oranges, pears.
- Nuts and Seeds: sunflower seeds , almonds, walnuts, etc.
- High-Fat Dairy: Cheese, yogurt , butter, heavy cream,.
- Fats and Oils: olive oil coconut oil, butter, lard and cod fish liver oil.
If you want to lose weight you need to be really careful. Limit consumption of cheese and nuts and don’t eat more than one piece of fruit daily.
FOODS THAT YOU SHOULD MAYBE EAT
You can definitely eat a bit more carbs from these foods if you are one of the people that have healthy body, regular exercise and don’t want to lose weight.
Tubers: sweet potatoes potatoes, and some others.
Non-gluten grains: oats, quinoa, rice and others.
Legumes: pinto beans , black beans, lentils.
If you like you can also consume these in moderation:
Dark chocolate: choose ones with 70% cocoa.
Wine: drink dry wines that have no sugar or carbs added.
Dark chocolate contains high levels of antioxidants and may provide health benefits if you eat it in moderation. You must know eating and drinking dark chocolate and wine too much can hinder your progress.
DRINKS YOU SHOULD CONSUME
- Sugar-free carbonated beverages
A SIMPLE LOW-CARB MENU FOR ONE WEEK
This is one week menu to make your low-carb diet easier.
You will get less than 50 grams of total carbs daily from this menu. You can go beyond these 50 grams, if your body is healthy and physically active.
Breakfast: Consume omelet made with vegetables in butter or coconut oil
Lunch: Have grass-fed yogurt with blueberries and a handful of almonds
Dinner: You should eat cheeseburger without a bun with vegetables and salsa sauce
Breakfast: Consume bacon and eggs
Lunch: Have burgers and veggies from the last night
Dinner: You should eat salmon with butter and vegetables
Breakfast: Consume eggs and vegetables in butter or coconut oil
Lunch: Have shrimp salad with olive oil
Dinner: You should eat grilled chicken with vegetables.
Breakfast: Consume omelet made with vegetables in butter or coconut oil.
Lunch: Have smoothie with coconut milk, berries, almonds and protein powder.
Dinner: You should eat steak and veggies.
Breakfast: Consume bacon and Eggs.
Lunch: Have chicken salad with olive oil.
Dinner: You should eat pork chops with vegetables.
Breakfast: Consume omelet with veggies.
Lunch: Have grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: You should eat meatballs with vegetables.
Breakfast: Consume bacon and Eggs.
Lunch: Have smoothie with coconut milk, a bit of heavy cream, chocolate-flavored protein powder and berries.
Dinner: You should eat grilled chicken wings with raw spinach on the side.
Try including a lot of low-carb veggies to make you diet even more effective. You can make a lot of room for many veggies and a fruit daily if you want to keep the intake under 50 grams of carbs per day.