Easy Low Carb Diet Plan
Have you been wanting to try out the ever famous low carb diet plan but don’t know how to start? Well, with this easy low carb diet plan, you’ll be able to make this happen in just a few steps.
Before we dig more into that…
What is a Low Carb Diet?
A low carb diet simply revolves around a restrictive diet that limits the intake of sweetened foods, carbohydrates such as bread and grains, and pasta. Instead, it promotes a meal plan that comprises foods of high protein and healthy fats. The usual food you’ll see in a low carb diet plan are meat, poultry, non-starchy vegetables, high fatty fruits, and low-carb legumes.
Three Reasons Why You Should Try the Low Carb Diet
- It promotes weight loss.
Many scientific studies show that doing a low carb diet can lead to weight loss. This is because instead of burning calories from carbohydrates, the body will burn the fats and use it to fuel the body.
- Improves your sleeping habits.
According to research by medical experts, having a low carb diet plan also promotes better sleeping habits. It is possible because the said diet improves the adenosine activity found in the body, which is responsible for relaxation and calmness in the nervous system.
- Great for diabetes patients.
Since this diet lowers or eliminates the carbohydrate intake of one’s body – it is also said to help diabetes patients in their journey to treating their diabetes. This is due to the fact that their blood sugar levels will be more balanced (sometimes even low).
The Basics of Low-Carb Eating
It is essential that you base your diet on several things – this includes your current health status, your amount of daily activities and exercise, and whether you want to lose weight. These factors will help you out as you go through different plans that would suit your lifestyle best.
So, what is the food you can eat during this diet, and which ones aren’t allowed?
Meat products, fish, eggs, fruits, seeds, nuts, dairy, healthy oils and fats, and low carb tubers and gluten-free grains.
Sugary foods, trans fat, foods with high fructose corn syrup, wheat, and junk foods.
Why you should avoid the “don’t eat” foods
There are five food groups that you should avoid or limit yourself into when doing this type of diet – this is because these products are high in carbs and would give you more additional weight and disadvantages when always consumed.
The different types of food groups you must avoid are:
- Sugar: this includes highly processed drinks like soft drinks and fruit juices. Aside from that, you should also stop eating ice cream, candy, and other items that are with added sugar.
- Refined grains: this type of food are grains that were milled in order for them to attain a finer texture and longevity. This includes grains such as rice, wheat, barley, rye, and products made out of these like cereal, pasta, noodles, and bread.
- Trans fat – also known as hydrogenated oils, trans fat has been labeled as the “bad” fat since it raises the cholesterol levels (LDL) of a person. Staying away from products with trans fat means ridding yourself of fast food and other ready-to-eat meals.
- Highly processed foods – it includes the favorite of many – junk foods. Besides that, you also must stay away from canned goods or anything that were highly processed to improve their quality and shelf life.
- Starchy vegetables – yes, you’ve read it right, vegetables are part of this list but only those starchy ones. It’s because starchy foods are rich in carbohydrates and isn’t advisable to be eaten while on this diet.
Foods you can eat and why
- Meat – there are different kinds of meat, ranging from red meat, white meat, to processed meat. The main reason meat is included on the list is its incredible amount of protein found on it. Besides that, meat is also a great source of amino acids that are good for our bodies.
- Fish – our great source of omega-3 and protein. It’s a no-brainer why fishes like salmon, haddock, tuna, trout, and many others are part of this list. If you plan to eat less red meat or poultry, then fish would be the best option for you.
- Vegetables – since you will have a low carb diet, it means that you will also be able to incorporate some vegetables into your diet. This includes spinach, cauliflower, some carrots, broccoli, and many more. Just make sure that you will not get any starchy vegetables.
- Fruits – yes, fruits are still on this list despite being sugary and sweet. And the fruits you can eat while on this diet are apples, pears, different kinds of berries, oranges, and grapes.
- Nuts and Seeds – another food group most welcomed by people who have tried out this diet are the ingredients of nuts and seeds in their low carb diet plan. It includes almonds, walnuts, sunflower seeds, and many more.
- Fats and Oils – aside from the ones above, “healthy”: fats and oils are also necessary in this diet. It’s due to the fact that you will use fats for energy and fuel. So, having a good amount of fats like coconut oil, butter, olive oil, fish oil, and lard into your diet can truly help you stay energized when needed.
Drinks you can have
Besides water, you can also enjoy some beverages to pair your meals with. This includes the following:
- Coffee – especially when black or with a little amount of high-fat dairy, you can definitely enjoy your cup of coffee while on this diet.
- Tea – this one is a known slimming agent, so if you are looking forward to losing weight while on a low carb diet, having a cup of tea after your meals can help you lessen your bloating and unwanted fats.
Treats you can still enjoy
If you’re thinking about this diet’s restrictions and wondering if you could at least get a treat from time to time – well, worry not, because you can as long as you have these in moderation and not in massive amounts.
- Dark Chocolate – this kind of chocolate is perfect when you are looking for that chocolatey feeling. Aside from curing your cravings, having a piece of dark chocolate can give you a fair amount of antioxidants, which is terrific for your body.
- Wine – another crowd-favorite cheat drink would be wine. So, if you are missing your alcohol and want some – then a cup of dry wine would be right for you.
Now that you already know what the foods you can have are and which ones aren’t alright for you to eat – you can now look into this sample meal plan you can use for a week.
Note: You can have the option to have at least less than 50 grams of total carbs in a day if you can’t quickly rid yourself of carbs. But, if you are already used to the diet and follow a good and healthy lifestyle, then you can have more than 50 grams of carbs in your diet.
Breakfast: Eggs (any way you would like to cook them) and vegetables that are fried in butter or olive oil.
Lunch: A cup of high-fat yogurt and some berries and nuts.
Dinner: Butter-riched steak with some vegetables of your choice.
Breakfast: Avocado and eggs (minus the bread)
Lunch: Bacon cheeseburger with vegetables
Dinner: Salmon salad drenched with olive oil
Breakfast: Smoothie bowl made with high-fat dairy and berries
Lunch: Leftover salmon with broccoli and asparagus on the side
Dinner: Crispy Lamb Salad
Breakfast: Lamb chops sandwich (two lamb chops as “buns”)
Lunch: Bacon cheeseburger with vegetables
Dinner: Lemon pepper chicken with broccoli
Breakfast: A cup of bulletproof coffee
Lunch: Stuffed avocados
Dinner: Chicken Salad
Breakfast: Egg cups
Lunch: Bacon-wrapped sushi
Dinner: Steamed pork and vegetables
Breakfast: Smoothie bowl
Lunch: Buffalo Shrimp Wraps
Dinner: Low-Carb Beef Stew
In the end, make sure to add some low-carb vegetables into your meal plans for added nutrition. Aside from that, remember to also include supplements like vitamin C every day into your routine.
The Final Verdict
In summary, the low carb diet mainly consists of protein-rich and fatty foods that your body will be used for energy and fuel instead of carbohydrates. In addition to that, you also can include fruits and vegetables into the diet even if the primary goal is to have high-protein and high-fat stuff into your body.
Kris Gunnars (2018) A Low Carb meal Plan and Menu to Improve Your Health. Retrieved from: https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
Dr. Andreas Eenfeldt (n,d,) 14 day low carb diet meal plan. Retrieved from: https://www.dietdoctor.com/low-carb/diet-meal-plan
Dr. Andreas Eenfeldt (n,d,) A low carb diet for beginners. Retrieved from: https://www.dietdoctor.com/low-carb
Jessica Migala (2018) The Ultimate Guide to Following a Low Carb Diet: What to Eat and Avoid, a Sample Menu, Health Benefits, and Risks and More. Retrieved from:
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