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In this post where we talk about the low carb diet for beginners, we will try to answer your questions if you are confused about whether you should join a low carb diet, high fat or fat free diet, the confusion ends here in this guide to low carb intake.
For years, many people have bought into the myth that increasing dietary fat can lead to all sorts of health problems, especially heart disease.
Food supplies responded by producing every imaginable food labeled “fat-free.”
However, in recent years, many healthcare professionals are embracing the fact that a low carb diet which is higher in protein and fat is a much better way to eat to avoid obesity and other chronic diseases.
Many of the studies of low carb diets were performed on people who are already dealing with health problems such as heart disease, diabetes and metabolic syndrome.
The only thing people with low carb diets have in common is the improvement in the following areas:
Reduction of LDL (bad) cholesterol
Increased HDL (good) cholesterol
Improved triglycerides
Stable blood sugar levels
Weight loss
Low carb diet for beginners | Scientific studies:
One of the best benefits of eating a diet low carb is that it helps to focus on eating whole, real foods and eliminate highly processed foods that are often full of chemicals, artificial flavors, additives, and preservatives.
Studies also show that a low-carb diet is easier to stick to because it reduces hunger.
You can eat until you are full.
The results are clear. Low-carb diets are easier to stick to.
Low Carb Diet for Beginners | What are Carbs?
Carbohydrates are the starches, fibers, and sugars found in fruits, vegetables, dairy products, and grains.
Carbohydrates are one of the three main sources of energy for the body among Proteins and Fats, all known as macronutrients.
The body needs macronutrients to function properly. In other words, the body cannot produce macronutrients on its own – they must be obtained through diet.
Macronutrients:
Protein: The building blocks of the body, vital for life. If you eat plenty of foods that come from animals, then you will get all the protein your body needs.
Carbohydrates: A quick source of energy to fuel high-intensity exercise. Should be minimized if weight loss is your goal.
Fat: A great source of energy for the human body and vital for life. Avoid processed seed oils and trans fats. Most natural sources of Omega-3, saturated and monounsaturated fats are healthy and nutritious.
Low Carb Diet for Beginners | What is a Low Carb Diet?
One low carb diet consists of eating protein and fat with less than 100 grams of carbohydrates per day.
It consists of eating eggs, meat, fish, fruits (in moderation) and vegetables, nuts, seeds, good fats such as avocados and olive oil.
It also means NOT eating highly processed foods, sugar, high fructose corn syrup, and low-fat foods.
Eat lots of big salads. Take advantage of the lettuce heads, organic lettuce, and variety of mixed salads available in the produce section. Top with your favorite source of protein or leftovers from last night’s dinner.
It's always best to make your own salad dressing with extra virgin olive oil, your favorite vinegar, herbs, mustard, lemon and season with Himalayan pink sea salt and pepper to taste.
So that you understand about eating a low carb diet, see the following list:
Foods to AVOID:
Soft drinks
Ice cream
Candy
Fruit juices
Breads and pasta (wheat, barley, rye and spelt)
Any food processed with trans fats – hydrogenated or partially hydrogenated oils
All vegetable oils
Artificial sweeteners
“Low-fat” foods
Low carb foods to eat:
Opt for grass-fed meats, including beef and chicken
Salmon and other fish – preferably wild fish
Eggs
Fruits (in moderation)
Vegetables
Foods to eat on a low-carb diet:
Nuts
greek yogurt
Butter and olive oil
Coconut oil
Dark chocolate – containing a minimum of 70% cocoa
Drinks include coffee, tea or water
Each meal should consist of one of three items:
- Meat and poultry, fish and other seafood, eggs.
Meat and Poultry: beef, hamburger (without bun), steak, chicken, turkey, veal. Choose the fattier cuts, they are more filling.
Fish and seafood: salmon, cod, haddock, shrimp, clams, trout, tuna, mackerel. Any fish really, the fattier fish are better and carry more Omega-3s.
- Fats and Oils.
Fats and oils: butter, coconut oil, lard and olive oil.
- Low carb vegetables.
Vegetables: broccoli, cauliflower, carrots, spinach, onions, mushrooms, lettuce, cabbage, cucumber, kale, etc. Eat as many vegetables as you like and try to have some at every meal.
Low Carb Diet for Beginners | How Does the Low Carb Diet Work?
Continue with a low carb diet means that most of your food intake comes from protein and fat sources.
To understand how a diet works with low carb, it helps to first understand that when you consume large amounts of carbohydrates, your body converts glucose into glycogen and stores it in the liver.
When your liver is at capacity, your body stores extra carbohydrates as fat.
When you limit carbohydrates in your diet, you force your body to use the fat you have for fuel, limiting glucose to your muscles.
Limiting carbohydrates (dropping carbs to 50 grams per day) causes the ketosis be a state that produces ketones that break down fat for energy.
Click here and read the article where we talk about what ketosis is
Also low insulin levels are the main reason why low carb diets are so effective.
Insulin regulates blood sugar levels, but it also signals fat cells to build and store fat.
A resistance to the hormone insulin, common in Western populations, leads to chronically elevated levels of the hormone.
Reducing carbohydrates in the diet reduces insulin levels, and is believed to “free” fat from fat cells, making it easier for cells to use for energy.
When carbohydrates are restricted, insulin levels decrease and fat becomes more accessible for the body to use as energy. This leads to a reduced need to eat and fewer cravings.
Why would I like to do a low carb diet?
One of the best reasons to eat a low carb diet is what will stabilize blood sugar levels throughout the day.
The more stable your blood sugar levels, the less chance you have of fatigue, cravings, and weight gain.
You have a muffin top? Continuing a low-carb diet can help mobilize this extra body fat for energy.
Stay away from any processed foods that are sugar-free or contain low carb which often contains artificial ingredients, preservatives and fillers.
If a food is advertised on television, in newspapers or magazines, you probably should NOT eat it.
Eat real food, not processed junk.
Eat one low carb diet can really help you move away from processed foods and enjoy whole, real foods.
Here are some snacks with low carb that are quick, easy and will keep you full:
boiled egg
Handful of nuts
Greek yogurt
Baby Carrots
A slice of Swiss cheese wrapped around a piece of chicken
It is still possible to follow a low carb diet When eating out at restaurants. Simply order a fish or meat dish with extra vegetables on the side instead of rice, potatoes or bread.
Low Carb Diet for Beginners | Are Good Carbs the Same as Bad Carbs?
healthy habits
There is definitely a difference between a salad made with mixed greens, tomatoes and cucumbers and ice cream.
All of these foods contain carbohydrates, however, the good carbohydrates are found in fresh vegetables in their natural state. It is quite easy to separate the good carbohydrates from the bad ones.
Good carbs are full of fiber, are slowly absorbed into our systems, and prevent spikes in blood sugar levels.
These are processed bad carbs that have most of their fiber and nutrients removed.
When and if you are eating carbs, you should focus on good carbs.
They include plant foods such as fruits and vegetables that are rich in vitamins, minerals, fiber, and phytochemicals.
However, people trying to lose weight need to be careful about whole grains, legumes, tubers, and fruits that are high in sugar.
Click here and see the harm grains do to our health
Bad carbs include refined “white” grains, foods with “added” sugars.
According to The American Journal of Clinical Nutrition, people are consuming more sugar than ever before through processed foods and many don't realize it.
Source: Johnson RJ, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition, 2007.
Refined grains and sugars raise blood sugar levels in the form of glucose.
The best carbohydrates are those that are unprocessed, whole foods.
Avoid artificial sweeteners and added sugars, such as high fructose corn syrup, that are used to sweeten baked goods and beverages.
Added sugars provide no nutrients and are loaded with extra calories.
There are countless fat free products on the market today, however, what many don't realize is that in order for the product to taste good when they remove the fat, they often add sugar.
Use a “nutrition label” to classify good carbs and bad carbs.
For example, “dietary fiber” will tell you the amount of carbohydrates that are not digested and will pass through the intestinal tract without being absorbed.
The “sugars” listed on the label will indicate the total amount of carbohydrates from all sugar sources, such as fructose, lactose, or high fructose corn syrup.
It is important to distinguish between added sugar and natural sugars.
To do this, check the ingredients list and look for the source of sugar, such as white or brown sugar. Are any of the first three or four ingredients sugar? Most foods are made up of the first three to four ingredients on the list.
Low Carb Diet for Beginners | How Many Carbs Do I Need to Eat Per Day?
A range of 100-150 grams of carbs per day works well if you are very active, exercise daily, and want to maintain your weight.
For those of you who may be dealing with metabolism issues, eating less than 50 grams per day would work well for them.
As mentioned earlier, one of the best ways to lose weight is to reduce the amount of carbohydrates in your diet.
This naturally reduces appetite without having to be strict with portion controls or calorie counting.
You can eat until you're full, still lose weight and feel satisfied.
Every person is unique and what works for one individual may not work for another.
It's important to find the best amount of carbohydrate intake that works well for you.
Here are some examples to consider:
Start with 100-150 grams of carbs per day. This amount works well for those who are fairly active, lean, and healthy and want to maintain their weight. However, you can still lose weight with this amount.
You can eat:
A few pieces of fruit a day allowed on the diet
Endless vegetables
Yellow cheeses
Meats and organ meats
If you want to lose weight without really trying – choose 50-100 grams of carbs per day.
You can still eat:
2-3 pieces of fruit per day
All the vegetables you want
Endless amount of vegetables allowed in the diet
Losing weight quickly can be achieved by sticking to 20-50 grams of carbs.
This amount of carbohydrates works well for those who have diabetes or are obese.
Eating 20-50 grams of carbohydrates per day forces the body into ketosis providing the body with ketones.
You will lose weight easily and satisfy your appetite.
You can eat:
All the vegetables you want
Some berries – choose organic
Avocados, nuts and seeds (good fats)
Low Carb Diet for Beginners | Common Misconceptions About Low Carb Diets!
Some nutritionists often say that we should all eat a balanced diet promoting the words “everything in moderation”. When low carb diets are discussed, they tend to be viewed or scrutinized as a fad diet that may be impossible to stick with, or may even be harmful.
Many nutrition professionals do not embrace the fact that eating low carb diet really isn't that extreme. Compared to low-fat, balanced diets that require counting calories and feeling hungry all the time, a low carb diet makes sense ( 29 ).
If you are hungry in a low carb diet, you can have some protein and fiber, no processed junk or sugary sodas. It's not as extreme as some dietitians might have you believe.
To the low carb diets lead to a state known as ketosis. This is dangerous!
I often hear the statement that low carb diets cause ketoacidosis. However, this is not ketosis.
If you eat less than 50 grams of carbs per day, ketosis occurs. When the body is not getting carbs, it releases fat from fat cells which go to the liver and are turned into ketone bodies.
Ketone bodies provide energy for the brain when it does not get enough glucose from food. Ketone bodies are molecules that can cross the blood-brain barrier.
Don't confuse ketosis with ketoacidosis, which can happen with uncontrolled diabetes, especially type 1 diabetes. This is when the bloodstream is flooded with glucose and ketone bodies in large amounts.
While this is a dangerous condition, it has nothing to do with following a low-carb diet.
Ketosis is a good thing and should not be feared.
Low Carb Diet for Beginners | Weight Loss
ALL weight loss in low carb diets it's the weight of water!
Some dietitians argue that low carb diets make you lose water weight ONLY, which is true initially during the first week.
Glycogen stores in the liver and muscles decrease, including the water they tend to hold. Additionally, insulin levels are reduced, which causes the kidneys to release some of the water and sodium they’re holding ( 31 , 32 ).
However, you will continue to lose weight from the fat stores in your body, especially from the abdominal area where “dangerous” fat collects in the body ( 33 ).
To the low carb diets lead to deficiencies in vital nutrients!
Another misconception some nutrition professionals have is that a low-carb diet leads to deficiencies in vital nutrients. In fact, the opposite is true. Grains can hinder the absorption of calcium, zinc, and iron ( 34 ).
Avoiding grains like wheat (read the article: the harmful effects of wheat) can lead to improvements in vitamin D levels because wheat can reduce levels of this very important vitamin in the blood ( 35 ).
To the low carb diets do not contain wheat and therefore do not steal nutrients from the body.
The high vegetable content will give your body plenty of nutrients and antioxidants.
Additionally, whole, natural, unprocessed foods that are high in fat, such as meat, fish, eggs, and nuts, are nutrient-dense with fat-soluble vitamins that low-fat diets often lack. You're basically eating vegetables with every meal.
Low carb diets are high in saturated fat and therefore dangerous!
Some nutritionists also disagree with eating meat and eggs that are high in cholesterol and saturated fats.
The claim is that these foods increase the risk of heart disease, raise LDL cholesterol, and cause other health problems.
The truth is cholesterol and saturated fats are not bad for you. In fact, a 2010 study showed that there is no association between heart disease and saturated fat ( 30 ).
Low Carb Diet for Beginners | Health Benefits
Currently, the low carb diets offer the following health benefits:
Reduction of body fat
Lower blood pressure
Improves diabetes symptoms by reducing blood sugar ( 37 )
Lower triglycerides
Increase HDL (good) cholesterol
So, I shouldn't be afraid of eating fat?
For years, we were taught to eat as many fat-free or low-fat foods and calories as possible. It didn’t matter! The thinking was “fat makes you fat.” Unfortunately, more people gained weight, developed heart disease, and developed diabetes. But fat is not the enemy!
In Europe, countries that eat the most saturated fat have the lowest risk of heart disease.
In fact, we need fat in our diet for the following reasons:
Absorption of vitamins and minerals from the foods we eat, such as vitamins A, D, E and K
Omega-3 essential fatty acids (from fatty fish like salmon) are precursors to many hormones and chemicals produced in the brain that also affect our mood and behavior.
Your brain needs fat to make the protective myelin sheath that insulates your neurons and makes cell membranes.
Good sources of monounsaturated fats are almonds, avocados, olive oil, coconut oil, hazelnuts, walnuts, and peanuts.
Coconut oil is a saturated fat with many health benefits, including supporting the brain, heart, immune system, thyroid, and skin.
Fat adds flavor and texture to foods that keep you full longer. Have you ever noticed that when you eat a low-fat, low-carb meal, you feel hungry an hour later? A moderate-fat, high-quality protein, low-carb diet keeps you feeling full and less likely to overeat.
Studies show that there is no difference in the risk of coronary heart disease, stroke, or coronary vascular disease between individuals with the lowest and highest intakes of saturated fat ( 41 , 42 ).
Is a high protein diet the same as a low carb diet?
Protein is an important element in building lean muscle tissue and when combined with exercise, it produces results.
Normally, your body burns carbohydrates for energy; however, when you cut out or reduce carbohydrates, your body goes into ketosis.
Your body burns its own fat for fuel, making your fat stores a primary source of energy and you lose weight.
Low Carb Diet for Beginners | Are Low Carb Diets Good for Everyone?
If you are thinking about a low carb diet, think protein and fiber.
Related studies regularly show that low carb diets reduce the risk of disease and aid weight loss as opposed to a low-fat diet that continues to be advocated by health authorities around the world.
However, a low-carb eating plan is not “one size fits all.”
What works for some people may not work for others.
I know many people who have given low-carb an honest shot and not enjoyed it, either because they didn't get the results they expected or they just didn't feel good.
Still, for those who are physically active, a low-carb diet may put the treadmill at a disadvantage.
For example, athletes who perform anaerobic exercise need more carbohydrates than sedentary people!
Basically, no two people are exactly the same and require different nutritional needs based on their physical needs and fitness goals.
Do I need to exercise too?
Exercise is NOT a must for losing weight on a diet plan. low carb; However, exercise is good for your body. Aim for your local fitness center at least 3-4 days a week and stretch after your workout.
If you're not sure what exercises to do, it's always a good idea to find a certified trainer for recommendations.
Lifting weights is a great way to stay strong, burn calories, and boost your metabolism.
Studies continue to show that diets with low carb allow the body to lose significant amounts of body fat while gaining lean muscle tissue. The more muscle you have, the more calories you burn ( 44 ).
Research continues to show that exercise is important for every system in the body, including the endocrine, respiratory, cardiovascular, and musculoskeletal systems.
Additionally, exercise has a positive effect on your mood and brain function, reducing anxiety and depression.
It is especially important to stay strong as you grow into old age.
The health benefits of exercise are endless and include:
Reducing high blood pressure
Reduce cholesterol
Building and maintaining strong, healthy muscles, joints and bones
Improves psychological well-being
Reduces the risk of heart disease
Help prevent cancer, including colon and breast cancer
Helps maintain a healthy body weight
Reduces the risk of developing diabetes
Low Carb Diet for Beginners | Are there any studies comparing low carb vs. low fat diets?
When it comes to verses of low carb, a low-fat diet, studies are predominantly conducted in patients with health problems including diabetes, metabolic syndrome, and obesity.
The outcomes measured are weight loss, as well as blood sugar, cholesterol, and triglyceride levels ( 45 ).
1.Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.
The New England Journal of Medicine (2003) randomly assigned 63 individuals to either a low-carb or a low-fat diet that was calorie restricted. This study lasted for one year.
Study results: The low-carb group lost more weight (7.3% of total body weight) compared to the low-fat group (which lost 4.5%)
- Samaha FF, et al. A low carb compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003.
The New England Journal of Medicine (2003) conducted a study of 132 individuals with an average BMI of 43 and considered severely obese. Most of the individuals had type 2 diabetes and metabolic syndrome. The study lasted six months.
Study results: The low-carb group lost an average of 12.8 pounds while the low-fat group lost only 4.2 pounds. There was also a significant improvement in triglyceride and cholesterol levels.
- Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factors in overweight adolescents. The Journal of Pediatrics, 2003.
The Journal of Pediatrics (2003) conducted a study to determine the effects of a low-carbohydrate diet on overweight adolescents with cardiovascular risk factors. Thirty subjects were randomly assigned to a low-carb or low-fat group. Neither group restricted calories.
The study lasted 12 weeks.
Study Results: The low-carb group lost 21.8 pounds, while the low-fat group lost 9 pounds. Additionally, the low-carb group showed significant improvements in triglyceride and cholesterol levels.
- Dyson PA, et al. A low-carb diet is more effective in reducing body weight than healthy eating in diabetic and non-diabetic individuals . Dietetic medicine, 2007.
Details: 13 diabetic and 13 non-diabetic individuals randomized to a low-carb or low-fat diet for 3 months. Main outcomes measured are body weight, glycated hemoglobin (HbA1c), ketone, and lipid levels. The low-fat group was calorie restricted.
Weight loss: The LC group lost 6.9 kg while the low-fat group lost 2.1 kg.
Dison-et-al-2007
Other measured results: there was no statistically significant difference in any of the other parameters.
5. Brehm BJ, et al. A randomized study comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.
The Journal of Endocrinology and Metabolism (2003) conducted a randomized trial comparing a low-carbohydrate diet and a low-fat, calorie-restricted diet on body weight and cardiovascular risk factors in healthy women.
Fifty-three obese females were randomly assigned to either a low-carb or a low-fat (calorie-restricted) group. The study lasted six months.
Study results: The low-carb group lost an average of 18.7 pounds while the low-fat group lost an average of 8.6 pounds.
- A low carbohydrate content, Ketogenic diet versus a low-fat diet for treating obesity and hyperlipidemia: a randomized controlled trial
Details: 119 obese and hyperlipidemic individuals randomized to a low-carbohydrate, ketogenic, or low-fat diet. The low-fat group was calorically restricted.
Weight loss: The low-carb group lost an average of 26 pounds, while the low-fat group lost an average of 14 pounds.
Study results: Triglycerides decreased and HDL cholesterol increased on the low-carb diet. Total cholesterol and triglycerides decreased on the low-fat diet. There was a significant difference between the triglyceride and HDL groups, in favor of the low-carb diet.
- Comparison of low-carb diets and energy-restricted low-fat diets for weight loss and body composition in overweight men and women.
Details: 28 overweight/obese men and women are randomized to either a calorie-restricted low-carb diet or a calorie-restricted low-fat diet. The low-carb group ends up eating about 300 calories per day. Outcomes measured are weight loss, body composition, trunk fat mass, and resting energy expenditure.
Weight loss: The low-carb group lost more weight than the low-fat group, despite eating more calories. Men lost more weight than women. The ratio of trunk fat to total fat also decreased during the low-carb diet (trunk fat, or belly fat, is the worst).
Study results: Resting energy expenditure did not decrease on the low-carb diet, but it did decrease on the low-fat diet. Fat loss in the trunk region was three times greater on the low-carb compared to the low-fat diet.
I analyzed up to 27 randomized controlled trials comparing the low-carb diet with the standard, calorie-restricted, low-fat diet that is often recommended by many health professionals.
I went through all the studies (2003-2016), it took me about 2 weeks.
Studies2
Weight Loss on Low-Carb vs. Low-Fat Diets
Weight loss is, almost without exception, greater on low-carb diets, although the difference is not always statistically significant.
This effect is especially evident when the low-carb group is allowed to eat to fullness while the low-fat group is calorie restricted, which is how these diets are typically prescribed in practice.
When both groups eat the same amount of calories (isocaloric), the low-carb groups still tend to lose more weight, but the effects are not large enough to reach statistical significance.
Part of the reason for greater weight loss in low carb diet, since calories remain the same, water loss may be increased.
Smaller bodybuilding
When the low-carb group is not calorie restricted but the low-fat group is, they tend to end up eating a similar amount of calories. Interestingly, the calorie-restricted low-fat diets also end up eating a lower total amount of carbs.
Another interesting observation is that on a low-carb diet, people don’t necessarily end up eating more fat than they used to. In fact, they tend to eat similar amounts of fat as they did before starting the diet.
Protein intake is higher on the low-carb diet, which may explain part of the increased satiety.
Appetite and hunger
Low-carb diets tend to decrease appetite and hunger.
This is the main reason why people lose a lot of weight without portion control or calorie restriction, they simply don't want to eat as much.
Compliance and wear rates
The studies where LC diets are most effective are in people who are able to follow them completely and restrict carbs accordingly.
However, as with any weight loss diet, compliance is an issue and people tend to increase their carb intake over time. As carb intake increases, weight loss tends to slow down and some people even start to gain the weight back.
This implies that losing weight on an LC diet (as with any diet, really) requires people to stick with it for life.
Attrition rates tend to be lower on LC diets (more people make it to the end), despite dietitians' arguments about LC diets being harder to stick to because they eliminate entire food groups.
This is likely due to the fact that people can eat until full and do not need to be hungry all the time, which is common with calorie-restricted high-fat diets.
The idea that low-carb diets are harder to stick to is a myth!
Complete-minor
LDL and total cholesterol levels
Low-fat diets tend to lower total and LDL cholesterol, but mostly in the first 3 months or so. Then they tend to go back up.
It is not true that low-carb diets increase LDL or total cholesterol levels. The fact is that they stay pretty much the same. They don't get any higher than they used to, although there is some individual variation here.
This is probably nothing to worry about, as low-carb diets tend to change the LDL pattern from small, dense LDL to fluffy, fluffy LDL, which is benign.
HDL cholesterol levels
HDL cholesterol (the “good” cholesterol) generally increases substantially on a low-carb diet, while it tends to increase less or even decrease on a low-fat, low-carb diet.
Blood triglycerides
Blood triglycerides always decrease on low-carb diets, while they tend to decrease less, remain the same, or increase on calorie-restricted low-fat diets.
Blood pressure
Blood pressure appears to decrease for both low- and low-fat diets and the difference is generally not significant between groups.
Glucose, insulin and type II diabetes
Glucose and insulin tend to decrease further on low-carb diets in non-diabetics, but these are not always statistically significant.
In type II diabetics, glucose and insulin levels decrease much more on low-carb diets, and patients are often able to eliminate or drastically reduce their medication.
This implies that these diets may be particularly useful for people with diabetes or impaired blood glucose control.
Adverse effects
There have been some mild side effects for those on the low-carb and ketogenic diets that usually only last a few days. Some have experienced headache, nausea, fatigue, insomnia, and constipation.
However, there have been no serious side effects from eating a low-carb, ketogenic diet, despite some of the scare tactics and/or misinformation.
Breakfast:
Eggs and vegetables – Heat a tablespoon of olive oil in a frying pan over medium heat. Add your favorite vegetables and cook for at least 1-2 minutes.
In a bowl, add one whole egg and ¾ cup egg whites. Season with Himalayan pink sea salt and pepper to taste – pour into the pan and stir.
Turkey Bacon, 2 Eggs and Stewed Tomatoes – this is a quick and easy breakfast to make any day of the week.
Cook 2 slices of turkey bacon in a skillet over medium heat. In another skillet, cook the chopped tomatoes seasoned with Himalayan pink sea salt and pepper to taste.
Cook 2 eggs in the pan with the tomato until cooked.
Lunch:
Lettuce Cheesecake with Mushrooms and Swiss Cheeses – Keep frozen meatloaf or turkey wraps in your freezer for low-carb lunch and dinner.
Cook the breading seasoned with onion or garlic powder or both, sea salt and pepper to taste about 3-4 minutes per side – add a slice of Swiss cheese and let melt. In another skillet, cook sliced mushrooms in 1 tablespoon of olive oil.
Use the romaine lettuce leaf and place the burger patty on the lettuce – top with mushrooms and fold over the lettuce.
Grilled Chicken Salad with Toasted Walnuts in Mustard Vinaigrette – Chop a head of romaine lettuce and place in bowl. Add cooked grilled chicken breast – sliced. Toast a handful of walnuts in a skillet over medium heat for about 2-3 minutes.
Add to salad. For vinaigrette – whisk together the juice of one lemon, 1/8 cup rice vinegar, 1 tablespoon Dijon mustard, ½ teaspoon cayenne pepper, 1 teaspoon onion powder, salt and pepper to taste, and ¼ cup olive oil. Toss with salad and enjoy.
To have lunch:
Buffalo Patty with Balsamic Portabella Mushrooms and Spinach – BBQ buffalo seasoned with garlic powder, sea salt and pepper. Marinate large portabella mushrooms in balsamic vinegar and olive oil – season with sea salt and pepper.
You can add them to the grill or cook them over medium heat in a skillet. Cook them salted or sautéed in olive oil and fresh minced garlic and serve immediately with buffalo and mushroom empanadas.
Grilled Chicken and Roasted Butternut Squash – grill chicken breasts on grill seasoned with garlic powder or chicken seasoning – the other option is in a skillet over medium heat.
Remove the cores and cut into chunks and place on the cookie sheet. Look for butternut squash in the produce section of your local grocery store (already peeled and cut into squares).
Toss with olive oil and herbs and roast in the oven at 375 degrees for at least 20 minutes. Remove from the oven and toss well before roasting an additional 10 to 15 minutes. Serve with grilled chicken.
Your Low Carb Grocery Shopping List
Shop near the supermarket where real, whole foods are located.
Always choose grass-fed and organic foods whenever possible. However, even if organic produce is not available, you will still be eating much healthier than the Standard American Diet (SAD).
Take some time to clean out your pantry and refrigerator of all processed foods, chips, candy, flour, sugar, breads, and cereals.
Try to choose the least processed option that still fits within your price range, such as:
Chicken
Fish like wild salmon
Meat
Eggs
butter
Coconut oil
Extra virgin olive oil
Cheese (white cheeses)
Plain Greek Yogurt
Berries (organic is a must – frozen is optional)
Olives
Nuts
Fresh and frozen vegetables
parsley
Himalayan Pink Sea Salt
Pepper
Mustard
Garlic
Vinegar
Here's a low-carb meal plan that could be your savior!
Day 1 – Monday:
Breakfast: Bacon and eggs.
Lunch: Leftover Cheeseburgers from the night before.
Dinner: Cooked salmon with butter and vegetables.
Day 2 – Tuesday:
Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: grilled chicken wings (leftovers from the night before).
Dinner: Cheeseburger without the bun. Serve with vegetables and salsa.
Day 3 – Wednesday:
Breakfast: omelette with various vegetables, fried with butter.
Lunch: Chicken salad with a little olive oil.
Dinner: Grilled chicken wings.
Day 4 – Thursday:
Breakfast: Bacon and eggs.
Lunch: leftovers from dinner the night before.
Dinner: Steak, with vegetables.
Day 5 – Friday:
Breakfast: Scramble with eggs and vegetables. Fry in coconut oil or butter.
Lunch: Chicken salad with a little olive oil.
Dinner: chicken cutlets with vegetables.
Day 6 – Saturday (optional):
Breakfast: omelette with various vegetables.
Lunch: leftovers from dinner the night before.
Dinner: beef tenderloin.
Day 7 – Sunday:
Breakfast: Bacon and eggs.
Lunch: salad with some shrimp.
Dinner: roast chicken.
If you prefer to eat out for lunch, try to find places that serve something healthy and low-carb like bacon and eggs, chicken salads, or something similar.
If you find yourself ravenously hungry between meals, some baby carrots, a full-fat yogurt, leftovers in a box, and a handful of nuts are excellent cookie ideas.
A sample day of low-carb meals
Breakfast: eggs and vegetables, fried in coconut oil.
Add coconut oil to the pan, toss in a frozen vegetable mix, and turn up the heat. Once thawed, add eggs and some flavoring (salt and pepper, or some kind of spice mix).
Stir until ready.
breakfast
Lunch: Grilled chicken wings, leftovers from the night before.
Rub the seasoning over the chicken wings, place them in the oven and bake until they are brown and crispy. Serve with some vegetables.
lunch
Dinner: Cheeseburgers without the bun, fried in butter.
Add butter to the pan. Add burgers and spices. When almost done, add cheese on top. Serve with some vegetables. Sprinkle some mild salsa on top of the burgers to make them juicier.
If these meals look delicious, that’s because they are! On a low-carb diet, you can eat these foods to fullness and still lose weight. Welcome to paradise!
A simple plan to lose weight:
Don't drink calories (no milk, soda or juice). Coffee, tea and water are fine.
Avoid sugar, grains, starchy vegetables and limit your fruit intake.
Every meal: protein, fat and vegetables.
Keep carbs to less than 50 grams per day.
Exercise! A combination of strength training and cardio works best.
You can expect to lose 5-10 pounds in the first week, although much of this will be water weight.
After that, consistent weight loss of 1.3 pounds per week is typical, depending on how strict you are, how much exercise you do, and how much weight you need to lose.
Conclusion
Regardless of your background or health, many people benefit from a low-carb diet. It works well for those who have diabetes, metabolic syndrome, or are overweight or obese.
We have proven in this guide that a low carb diet is easier to follow and stick to than low fat diets.
In other words, those assigned to a low-carb diet actually make it to the end of the study.
Final conclusion: A low-carb diet is the easiest, healthiest, and most effective way to reverse metabolic disease and lose weight.
