A Low Carb Diet Meal Plan and Menu

Many studies show that Low Carb Diet can cause weight loss, reduce symptoms of diabetes and improve various health markers. That’s why today we present this amazing detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one week.

A low-carb diet restricts foods high in carbs, including sugars and grains. It emphasizes foods with protein and fat, as well as healthy vegetables.

Low Carb Diet

A Low Carb Diet Meal Plan

There are a few things that represent the way we eat, like how healthy you are, how much you exercise and how much weight you have to lose.

Consider all of this as a general guideline, not something written in stone.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

You need to prevent these 7 meals, in order of importance:

– Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

– Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.

– High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

– Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

– Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

– Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

– “Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.

You MUST read ingredients lists, even on foods labelled as “health foods.”

Low Carb Food List – Foods to Eat

You ought to base your diet plan on these genuine, unrefined, low-carb foods.

– Eggs: Omega-3 enriched or pastured eggs are best.

– Vegetables: Spinach, broccoli, cauliflower, carrots and many others.

– Fruits: Apples, oranges, pears, blueberries, strawberries.

– Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.

– Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

– Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.

– Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.

– High-Fat Dairy: Cheese, butter, heavy cream, yogurt.

If you have to slim down, beware with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

Maybe Eat

If you’re healthy and balanced, energetic and do not should lose weight then you can afford to consume a bit more carbs.

– Tubers: Potatoes, sweet potatoes and some others.

– Non-gluten grains: Rice, oats, quinoa and many others.

– Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You could have these in moderation if you desire:

Dark Chocolate: Choose organic brands with 70% cocoa or higher.

– Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Drink

– Coffee

– Tea

– Water

– Carbonated soda without artificial sweeteners.

Low Carb Diet Menu For One Week

Low Carb Diet Meal Plan

This is an example food selection for one week on a reduced carb diet regimen plan.

It gives less compared to 50 grams of total carbs per day, yet as I mentioned above if you are healthy and active you could surpass that.

Monday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

Breakfast: Bacon and eggs.
Lunch: Leftover burgers and veggies from the night before.
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 bit of heavy cream, chocolate-flavoured protein powder and berries.
Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of veggies in your diet. If your objective is to stay under 50 grams of carbohydrates every day, then there is area for plenty of veggies as well as one fruit per day.

Again, if you’re healthy and balanced, lean and also active, you can add some bulbs like potatoes as well as pleasant potatoes, as well as some healthier grains like rice and also oats.

Low Carb Diet Meal Plan

Some Healthy, Low-Carb Snacks for Low Carb Diet

There is no wellness factor to eat even more compared to 3 meals each day, but if you get starving in between dishes then below are some healthy, very easy to prepare low-carb snacks that could fill you up:

– A Hard-Boiled Egg or Two
– Baby Carrots
– Leftovers From The Night Before
– A Handful of Nuts
– Full-fat Yogurt
– Some Cheese and Meat
– A Piece of Fruit

Eating at Restaurants when using Low Carb Diet

At most eating restaurants, it is rather easy to make your meals LCRF-friendly.

1. Order a meat- or fish-based main dish.
2. Ask them to fry your food in actual butter.
3. Get added vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A excellent rule is to go shopping at the boundary of the establishment, where the entire meals are likelier to be found.

Organic and grass-fed foods are best, but only if you can effortlessly manage them. Even if you do not buy organic, your diet regimen will certainly still be a thousand times far better compared to the common western diet.

Try to decide on the least processed alternative that still matches your cost 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 (Choose Extra Virgin)
– Lard
– Olive Oil
– Cheese
– Heavy Cream
– Sour Cream
– Yogurt (full-fat, unsweetened)
– Blueberries (can be bought frozen)
– Nuts
– Olives
– Fresh vegetables: greens, peppers, onions, etc.
– Frozen vegetables: broccoli, carrots, various mixes.
– Salsa Sauce
– Condiments: sea salt, pepper, garlic, mustard, etc.

We suggest clearing your kitchen of all undesirable lures if you can: chips, candy, gelato, sodas, juices, breads, grains as well as baking active ingredients like wheat flour as well as sugar.

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