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How to Start a Low Carb Diet and What Are The Key Benefits?

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What Is Low Carbohydrate Diet:

Low Carb Diet is the Low Carbohydrate Diet which is based on minimizing starch and sugar and replaces them with food rich in healthy fats and proteins. It also involves intake of real food which are not unnatural, processed or made using artificial chemicals. It is not actually a diet, but a wise way of eating and introducing a change in lifestyle.

Low carb diet for lose weight not only help you to get rid of that excess fat that not only is the effects of other issues but also helps you to feel healthier on a day to day basis. Though carbohydrates are very important for the body in order to enjoy a healthy metabolism. To maintain the healthy body fat, necessary to stay healthy. For some people the excess amount of carbs in the body can be quite an issue at times therefore it is very necessary for you to stay healthy by maintaining a strong carb diet. The Low carb diet filled with healthy vegetables and fruits for the most effective results you may ever encounter.

Low carb Diet

Low Carbohydrate Foods List:

Carbohydrates are the source of energy in out bodies. However, excess intake of carbohydrates results in fat deposits and weight gain. By cutting down carbs, your body starts sourcing its fuel from other sources like protein and fats, resulting in weight loss.

Check out these top 20 low carb foods list:

  1. Meats like Beef, Pork Veal
  2. Lean meats like Chicken, Turkey, Duck
  3. Fish like cod liver, tuna, trout, salmon, Squid, Catfish, Crab
  4. Butter, Whipped Cream
  5. Nuts
  6. Mustard Sauce
  7. Olive oil
  8. Sunflower oil
  9. Mayonnaise
  10. Mushrooms
  11. Garlic
  12. Cauliflower
  13. Broccoli
  14. Cucumber
  15. Asparagus
  16. Raspberry
  17. Avocados
  18. Honey Dew Melon,
  19. Watermelon
  20. Eggs

High Protein Low Carbohydrate Diet Plan:

This low carb diet keeps the body in shape and is better than most of the diet plans suggested by health experts. Here is a Sample 7 Day low Carb Diet Plan for weight loss which contains so many vegetable foods along with protein foods.

Day -1:

Breakfast: Omelette and vegetables fried in coconut oil or butter to help get you the protein necessary with the excess carbs that would affect you and is the starting step for a low carb diet for weight loss.

Lunch: Yogurt, almonds and blueberries so that you can enjoy a light lunch that is both tasty at wholesome.

Dinner: Cheeseburger (without bun), with boiled vegetables and salsa dip so that you can enjoy something scrumptious without thinking that you are depriving yourself.

See More: Low Protein Indian Diet

Day -2:

Breakfast: Eggs and Bacon to build up on that protein and fat but reduce on the carbs which are not really required when going for a healthier body.

Lunch: Burger and vegetables so that you enjoy a good amount of greens with your food which are rich in nutrients that are very good for your body.

Dinner:  Salmon (Boiled) with vegetables cooked in butter so that you do not include carb filled oil into your diet and still enjoy the fats and nutrients that butter and salmon have to offer when making a low carb diet plan.

Day – 3:

Breakfast: Same as Day 1 so that you help smoothen out the results for your body’s benefit.

Lunch: Shrimps and veggies salad with olive oil dressing so as to give the body the pampering you need from time to time without any feeling of sin.

Dinner: Chicken (Grilled) with Vegetables (Boiled or cooked in Butter) to help top off your day. Grilled chicken without the fat helps to remove the excessive carb build up when chicken is cooked in oil and the veggies are so that you enjoy a wholesome meal.

Day – 4:

Breakfast: Vegetables and Omelette cooked in coconut oil or butter so that you can enjoy something off menu from time to time. Omelette is a great source of protein without the added carbs which just add to excessive fat build up in the body.

Lunch: Coconut Milk, Smoothie, protein powder and almonds for the person looking to follow this diet to help build up on brawn. It is the most nutritious way to get in some calories without the added carbs so as to build on lean muscle rather than fat.

Dinner: Vegetables and Steak for the meat lovers out there. Steak when cooked with olive oil has no added carbs. Try to use lean meat as much as possible for the best effects.

Day – 5:

Breakfast: Eggs and Bacon to help maintain the dietary intake.

Lunch: Vegetables and Chicken Salad with Olive Oil dressing for a scrumptious meal mid day.

Dinner: Vegetables of your choice and Pork Chops so that your carb levels do not fall too low. At the end of the day carb levels must be kept to a minimal not shut off at all.

Day – 6:

Breakfast: Variety of Vegetables and Omelette.

Lunch: Yogurt, Walnuts, Berries and Coconut Flakes.

Dinner: Vegetables with Meatballs.

Day – 7:

Breakfast: Eggs and Bacon.

Lunch: Coconut Milk, Smoothie, Heavy Cream (very small quantity), flavoured protein powder (chocolate, if you like) and berries.

Dinner: Chicken Wings (Grilled) with raw spinach.

Note that the vegetables to be included are all fresh vegetables, yogurt is plain, unsweetened yogurt and all the meats are lean meats that are low on fats and have high content of protein. It is necessary to eat healthy to make the diet work.

See More: High Purine Diet

Easy Low Carb Diet Recipes:

To follow a healthy low carb diet, follow these tasty and simple recipes. They are low on carbs, but high on energy:

1. Cauliflower Fried Rice:

This yummy fried rice has actually no rice. It is entirely made from finely shredded cauliflower and is a perfect low carb diet. Cauliflower rice gives you the illusion of eating rice, minus the high carbohydrates. Its easy to cook and makes for a wholesome delicious meal. Try this tasty alternative to eating rice.

Ingredients:

  • Finely grated Cauliflower – 2 cups
  • Peas – 1/2cup
  • Finely diced carrots – ½ Cup
  • Garlic Mince – 2 tbsp
  • Diced Onion – ½ cup
  • Soy sauce – 3 tbsp
  • Salt – optional
  • Pepper – ½ tbsp

Procedure:

  • In a large wok, heat some oil and add miced garlic, onion, peas and carrots
  • Once they are cooked, add the cauliflower rice and cook it well
  • Add soy sauce, and pepper and give it a good stir
  • Serve hot

2. Broccoli and Cheese Omlettes:

Planning for a low carb breakfast? Eggs and Broccoli may sound weird, but make for a yummy, nutrition rich breakfast. It’s also a one pan meal that can be quite filling for those quick hunger pangs. All You need to do is to whisk some eggs and get the omlettte started.

Try out this easy-peasy recipe:

Ingredients:

  • Eggs – 4
  • Olive Oil – 1 tbsp
  • Cheddar Cheese – ½ cup
  • Broccoli florets cooked – 1 cup
  • Salt and Pepper

Procedure:

  • Whisk the eggs and add some salt and pepper
  • Crumble the cooked broccoli and mix in the egg mixture
  • Lastly add some cheese
  • Grease a hot pan with some olive oil and spread the egg mixture evenly
  • Cook it on both sides

3. Sprouted Moong Dal Chat:

This yummy recipe makes for a perfect snack and can be take before meals as a salad.

The gate to a man’s heart is through his stomach and when the dish is a tasty Indian chat, it can’t get any better. This tangy, spicy moong dal chat is a healthy alternative to street made chat. It’s low in carbs but high on protein. This easy recipe can be the best starter dish to any meal and the best part?s No cooking required!

Ingredients:

  • Sprouted Moong Dal – 1 cup
  • Diced Onions – ½ Cup
  • Diced Tomatoes – ½ Cup
  • Diced Cucumber – ½ Cup
  • Green Chillies – ½ tbsp
  • Lime juice – 1 tbsp
  • Chat masala – 1 tbsp
  • Salt and Pepper

Procedure:

  • In a bowl, toss all the ingredients together
  • Add some lime juice, salt and pepper
  • Enjoy as a tasty, tangy snack or salad

Health Benefits Of Low Carb Diet:

  • The argument given against this low carb diet has always been that the diet includes intake of high saturated fats that cause cardiac problems, however the failure lies in understanding that these saturated fats cause the build up of good cholesterol in the body which prevents heart problems from occurring at the first place.
  • Low Carb diet causes more healthy weight loss than most other diets meant for weight loss.
  • It not only keeps you energised but also prevents heart problems from occurring.
  • Low Carb diet intake tends to keep blood pressure under control.
  • This process of dieting is much easy to follow because there is no restriction on what you can eat and what you cannot.

Low Carb Diet Side Effects:

Since carbohydrates are replaced with protein and fibre there are few casual problems the body faces during the first few days of the diet. This lasts up to 5 days after which you find your body responding to the changes more effectively and causing healthy weight loss.

These Symptoms Are

  • Lightheaded Feeling.
  • Headache.
  • Irritation.
  • Low Energy Level.
  • Constipation.
  • Tiredness.

Though these symptoms cause trouble, one important thing to know is that they are not fatal. Avoid taking any oral medication for these and try to keep the body active as much as possible. Exercising, brisk walking and taking up a physical sport activity helps you lose weight faster.

See More: Low Fat Diet Plan

The low carb diet plan is safe to follow and recommended unless you are suffering from other problems and are under medications. It is always advisable to consult your medical practitioner and dietitian before you begin the low carb diet. A single diet plan may not work for all, but with minor alterations here and there, you can make it suitable for your body type.