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“A low-carb diet is one that limits carbohydrates found in sweet foods, pasta, and bread. This diet is rich in proteins, fats, and healthy vegetables.
Low-carb diets come in various types, and studies show that they can all help you eat sweets, lose weight, and improve health effectively.
Here is a detailed meal plan for a low-carb diet along with a sample low-carb menu for one week.
A Simple Low-Carb Diet Plan The foods you should eat depend on a few factors, including your health status, the amount of exercise you do, and how much weight you need to lose.
Basic Principles:
Foods You Should Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, full-fat dairy, healthy fats, and possibly some root vegetables and gluten-free grains.
Foods You Should Avoid: Sugar, HFCS, wheat, seed oils, trans fats, low-fat and “diet” products, and processed foods.
Foods You Should Avoid: You should avoid these 7 food items, in order of importance: sugar, soda, fruit juice, agave, candy, ice cream, and other sugary foods.
Gluten-containing grains: wheat, barley, and rye. This includes bread and pasta.
Trans fats: hydrogenated or partially hydrogenated oils.
High omega-6 vegetable and seed oils: flax, soy, sunflower, grape seed, corn, sunflower oil, and canola oil.
Artificial sweeteners: aspartame, saccharin, sucralose, cyclamates, and acesulfame potassium. Instead, use stevia.
“Diet” and “low-fat” products: many dairy products, cereals, crackers, and more.
Many processed foods: If a product was made in a factory, don’t eat it.
Even if a food is labeled “healthy,” read the ingredients before consuming it.
Low-Carb Food List – Foods to Eat You should base your diet on these low-carb and unprocessed foods.
Meat: beef, lamb, pork, chicken, etc. Preferably grass-fed meat.
Fish: salmon, trout, haddock, etc. Preferably wild-caught fish.
Eggs: Preferably omega-3 enriched, free-range eggs.
Vegetables: spinach, broccoli, cauliflower, carrots, etc.
Fruits: apples, oranges, pears, blueberries, strawberries.
Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
Full-fat dairy: cheese, butter, heavy cream, and yogurt.
Fats and oils: coconut oil, butter, lard, olive oil, and fish oil.
If you want to lose weight, be careful not to consume too much cheese and nuts. Don’t eat more than one piece of fruit per day. Foods You Can Eat: Sweet potatoes
If you’re healthy and active and don’t need to lose weight, you can consume a bit more carbohydrates.
Roots: potatoes, sweet potatoes, etc.
Gluten-free grains: rice, oats, quinoa, etc.
Legumes: lentils, black beans, chickpeas, etc. (if you don’t have bloating issues).
If you like, you can also have organic dark chocolate with 70% or more cocoa in moderation.
Dark chocolate is high in antioxidants and can be beneficial for health if consumed in moderation. However, be careful not to overdo it, as it could hinder your progress on the diet.
Drinks Coffee Tea Water Sugar-free soda, such as sparkling water.
Sample Low-Carb Menu for One Week The following menu is a sample for a “eat sweets, lose weight” low-carb diet for one week.
The total carbohydrate intake in this meal plan is less than 50 grams per day, but as mentioned above, if you’re healthy and active, you can go beyond this.
Saturday: Breakfast: Omelette with various vegetables, fried in butter or coconut oil. Lunch: Yogurt with blueberries and a handful of almonds. Dinner: Cheeseburger with vegetables and salsa sauce.
Sunday: Breakfast: Bacon and eggs. Lunch: Leftover burger and vegetables from the night before. Dinner: Salmon with butter and vegetables.
Monday: Breakfast: Eggs and vegetables, fried in butter or coconut oil. Lunch: Shrimp salad with some olive oil. Dinner: Grilled chicken with vegetables.
Tuesday: Breakfast: Omelette with various vegetables, fried in butter or coconut oil. Lunch: Smoothie with coconut milk, various berries, almonds, and protein powder. Dinner: Steak with vegetables.
Wednesday: Breakfast: Bacon and eggs. Lunch: Chicken salad with some olive oil. Dinner: Pork with vegetables.
Thursday: Breakfast: Omelette with various vegetables. Lunch: Yogurt with various berries, coconut pieces, and a handful of walnuts. Dinner: Kebab with vegetables.
Friday: Breakfast: Bacon and eggs. Lunch: Smoothie with coconut milk, some heavy cream, chocolate-flavored protein powder, and various berries. Dinner: Grilled chicken wings with some raw spinach.
In your diet, consume plenty of low-carb vegetables. If you want to keep your carb intake under 50 grams per day, use large amounts of vegetables and one fruit per day.
Again, I repeat, if you’re healthy, active, and at a healthy weight, you can add some roots like potatoes and sweet potatoes and some grains like rice and oats to your diet.
Healthy and Low-Carb Snacks: It’s better not to eat more than 3 meals per day, but if you’re hungry between meals, you can use healthy and low-carb snacks that are quick and easy to prepare:
One piece of fruit Full-fat yogurt One or two hard-boiled eggs One small carrot Leftover food from the night before A handful of nuts Some cheese and meat
Eating at a Restaurant: In many restaurants, it’s often very easy to find low-carb meals.
Order a main dish based on fish or meat. Ask them to cook your food in butter. Instead of bread, potatoes, or rice, have extra vegetables.
Low-Carb Shopping List: As a general rule, it’s better to shop at stores that have all the ingredients you need.
Prioritize organic foods. But even if you don’t use organic foods, don’t worry, your diet will still be a thousand times better than the standard Western diet.
Try to select minimally processed foods that fit within your budget.
Meat (beef, lamb, chicken, bacon) Fish (fatty fish like salmon) Eggs (omega-3 enriched, free-range eggs) Butter Coconut oil Olive oil Cheese Heavy cream Sour cream Yogurt (full-fat, unsweetened) Blueberries (you can buy frozen) Nuts Olives Fresh vegetables: leafy greens, various peppers, onions, etc. Frozen vegetables: broccoli, carrots, various mixed vegetables. Salsa sauce Spices: sea salt, pepper, garlic, mustard, etc.
I recommend that, if possible, you clean your pantry of tempting unhealthy foods like chips, candy, ice cream, soda, fruit juice, bread, cereals, wheat flour, and sugar.”
Translation by Pararin Pars in Ordibehesht 1396 (April 2017). Sources: authoritynutrition”