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THE low carb diet It is very effective for fast and healthy weight loss.
You don’t have to go on a completely carb-free diet, as a low carb diet doesn’t mean “No Carb”.
The important thing is that you know which foods are suitable for a low carb diet … and which are not.
So in this article, I want to give you a detailed diet plan for a diet low carb .
Contents of this post
- Low Carb Nutrition Plan
- Low carb diet
- The basics
- Foods you should avoid
- Low Carb Foods: You Should Eat This
- What you can eat sometimes
- What should you drink?
- A Low-Carb Nutrition Plan for a Week
- Healthy Low Carb Bites
- How to Eat Low Carb at Restaurants
- A Simple Low-Carb List
In this post we talk about why you should follow a low carb diet.
Low Carb Diet and A Low Carb Nutrition Plan
In this low carb diet, we focus on fresh, unprocessed foods with low carb.
There is a lot of scientific evidence that a low carb diet and the low-carb eating plan is the best way to lose weight fast and healthy. Plus, the low carb diet will bring many other benefits. Your health improves enormously and you demonstrate a reduction in risk of heart disease.
Low Carb Diet
The foods you can eat with this plan low carb diet depend on several factors. Your health status, how often you exercise and how much weight you want to lose.
So, consider the tips and recommendations that the low carb diet presents as guidance. These guidelines are not carved in stone and just because person A successfully loses weight on the low carb nutrition plan, it does not mean that it will work the same for person B.
See Also:
- 50 Low-Carb Foods
- List of Low Carb Vegetables
- Best Cheeses for Low Carb Diet
- Sweeteners in the Low Carb Diet
- List of Low Carb Flours
Low carb diet and the basics
Cut down on carbs.
To successfully lose weight in your low carb diet, you need to eat fewer carbs. Basically, any reduction in carbs in your low carb diet will be helpful.
Most of us have already exceeded the daily amount of carbohydrates that our bodies can easily handle. Therefore, you should focus on reducing or eliminating added sugars and refined carbohydrates.
What you should eat on a low carb diet
Meat, fish, eggs, vegetables, some fruits, nuts, seeds, full-fat dairy products, healthy fats and oils
THE low carb diet plan that I introduce in this article will consist mainly of these food groups. They are perfect because they contain little carbohydrates and contain all the important nutrients that we need for our bodies.
However, you won't be able to with your low carb diet If you continue to consume the following foods, avoid eating the following foods and remove them from your diet as soon as possible.
What you shouldn't eat on a low carb diet
Give up sugar, wheat (bread, pasta, etc.), seed oils (e.g. sunflower and soybean oil), trans fats, “diet” and low-fat products, as well as highly processed foods.
Now you have a starting overview of the foods you can and cannot eat on your diet plan. low carb diet.
But I want to show you more clearly which foods you should avoid, as it is crucial for your low carb diet.
Foods to avoid on a low carb diet
In order to lose weight with a low carb diet, it is important that you avoid the following 7 foods and value your diet in the best way:
Sugar: Sugary drinks, fruit juices, agave syrup, sweets, ice cream.
Gluten-containing grains: wheat, spelt, barley and rye. This includes bread and pasta.
Seed and vegetable oils: soybean, sunflower, corn and rapeseed oil.
Artificial sweeteners: aspartame, saccharin, sucralose, cyclamate, and acesulfame. Instead, use good stevia to sweeten your drinks.
“Diet” and “Low-Fat” products: many dairy products, cereals, cookies, etc.
Highly processed foods: If it looks like it was made in a factory, don't eat it.
You MUST read the summary, even if it is about so-called “healthy” products.
Low Carb Foods: You Should Eat This
Your diet should consist primarily of genuine, unprocessed foods with low carb.
The low-carb nutrition plan that I am going to present to you, therefore, places great importance on the following food groups:
Meat: beef, lamb, pork, chicken and others. Organic is highly recommended here.
Fish: salmon, trout, sardines and more.
Eggs: Omega-3 enriched or free range eggs are the best choice.
Vegetables: Spinach, broccoli, cauliflower, carrots, and many other low-carb salad and vegetable greens.
Fruits: apples, oranges, pears, blueberries, strawberries.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
Dairy products: cheese, butter, cream, yogurt.
Fats and oils: coconut oil, butter, lard, olive oil.
If you really want to lose weight with this plan, low carb diet, make sure you don't eat too many nuts or cheese. With these two foods, you can overeat and not realize it.
When it comes to fruits, you shouldn't eat more than one fruit a day so that you don't eat too many carbohydrates.
What you can eat sometimes
If you are an active athlete or have a lot of work to do, then you can also eat a little more carbohydrates. The following foods can be incorporated into your diet.
Tuberculous plants: potatoes, sweet potatoes and similar.
Gluten-free grains: rice, oats, quinoa, etc.
Legumes: lentils, black beans, kidney beans, etc.
You can consume the following foods in small amounts with this Low Carb Nutrition Plan:
Dark chocolate: The best is an organic chocolate with a cocoa content of 70% or more.
Wine: already alcohol, then a dry red wine with no added sugar or carbohydrates.
Dark chocolate contains a lot of antioxidants and has many health benefits when eaten in moderation. However, you won’t be able to lose weight if you eat too much chocolate or drink too much alcohol. Both of these can hinder your weight loss if you overdo it.
What you should drink on a low carb diet
- coffee
- Tea (green tea, mate, etc.)
- water
- Carbonated lemonade without added sugar
A Low-Carb Nutrition Plan for a Week
Now, I would like to introduce you to a 7-day low-carb nutrition plan.
The goal of a low-carb diet is to stay below 50g of carbs per day. This causes your body to enter a ketogenic state after a few days and then derive its energy primarily from fat (rather than carbs).
As I mentioned above, though, you can also consume a little more than 50g of carbs per day if you are an athletic type. It varies from person to person, and you should test it out to see how you can handle it best.
However, this plan of low carb diet is designed to stay below 50 grams of carbs per day to turn your body into a true “fat burning machine”.
Monday meal
breakfast: Omelet with mixed vegetables, fried in butter or coconut oil
lunch: Organic yogurt (kefir) with blueberries and a handful of almonds
evening: Cheeseburger (no bun), served with vegetables and salsa sauce
tuesday meal
breakfast: Fried eggs with bacon fried in coconut oil
lunch: Leftover burger and vegetables from yesterday
night: Salmon with butter and low-carb vegetables
Wednesday meal
breakfast: Scrambled eggs with vegetables, fried in butter or coconut oil
lunch: Shrimp salad with a little olive oil
night: Grilled chicken breast with fresh low-carb vegetables
Thursday meal
breakfast: Omelet with various vegetables, fried in butter or coconut oil
lunch: Smoothie with coconut milk, raspberries, almonds and whey protein
night: Steak and vegetables
Friday meal
breakfast: Yogurt 3.5% with blueberries and mashed amaranth or quinoa
lunch: Salad with chicken strips and a little olive oil and balsamic vinegar
night: Chili con carne
Saturday meal
Breakfast: Omelet with chives and fresh mushrooms
lunch: Organic yogurt 3.5% with berries, coconut flakes and a handful of nuts
night: Meatballs with vegetables
sunday meal
breakfast: fried eggs with bacon
lunch: Smoothie with coconut milk, a spoonful of heavy cream, whey protein and berries
evening: Grilled chicken thighs with spinach as a side dish
It’s important to always include enough vegetables in your diet. If you want to stay under 50 grams of carbs per day, then you have plenty of room to plan some vegetables into your meals.
As I mentioned earlier, with a high activity level (lots of sports, heavy activities, etc.) you can easily fit potatoes or healthier grains like rice and oats into your diet.
Healthy Low-Carb Bites on the Low-Carb Diet
There is no reason why you should eat more than three meals a day.
However, if you get hungry between meals, there are a variety of healthy snacks available, with low carb and easy to prepare, which you can use to fill time for your next meal:
Some fruit
Yogurt 3.5%
One or two boiled eggs
Some carrots
What's left of yesterday
A handful of nuts
Some cheese and meat
How to Eat Low Carb at Restaurants
In most restaurants, it is very easy to get a low carb friendly menu.
Order a dish with meat or fish.
Ask if they can fry your dish in butter.
Just ask for extra vegetables instead of bread, potatoes or rice.
A simple checklist for the low carb diet
In order to be able to conjure up delicious meals with this low carb nutrition plan, you will of course need the low carb foods.
But which low-carb foods are right for you? low carb diet?
Of course, organic products are best, but only if you can get them without any problems. If so, definitely go organic! If it’s too expensive for you, then you should commit to eating low-carb vegetables.
Even if you don't buy organic, your diet will be a thousand times better than the typical diet in most Western countries.
Always try to use the least processed foods that fit your budget.
- Meat (beef, lamb, pork, chicken)
- Fish (oily fish like salmon and sardines are best)
- Eggs
- butter
- coconut oil
- lard
- oil
- cheese
- whipped cream
- cream
- Yogurt (3.5%, unsweetened)
- Blueberries (can also be frozen)
- nuts
- olives
- Fresh vegetables: salad, paprika, onion, etc.
- Frozen vegetables: broccoli, carrots and various vegetable mixes.
- Parsley sauce
- Spices: sea salt, pepper, garlic, mustard, etc.
If possible, I recommend banishing all unhealthy temptations from your kitchen: chips, candy, ice cream, juices, bread, cereals, and baking ingredients like wheat flour and sugar will not be left in your pantry for the time being.
If you liked the article, I look forward to a Like and you are invited to share this low carb nutrition plan with your friends.
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