Low Carb Diet Menu And Its Benefits, Side Effects

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What Is Low Carb Diet:

Low Carb Diet is the Low Carbohydrate Diet which is based on minimising 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

Excellent Low Carbohydrates Diet Chart:

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

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.