What is Low Carbohydrate Diet:
We all must have heard about a low-carb diet. Do you know what it is? As the name suggests limiting the number of carbohydrates in the form of starch and sugars and including food rich in protein and healthy fats. The amounts of carbohydrates to be included vary from person to person.
This diet is more of a lifestyle change that involves consuming natural foods and completely cut off processed foods.
If you want to lose weight healthily, choosing a low-carb diet can be very beneficial. It not only helps you lose weight but also improve the functioning of many tissues of your body.
Although carbohydrates are necessary for your body’s healthy metabolism, consuming them in excess may result in fat deposits. Therefore it is essential to fill your diet with fresh fruits and vegetables that help you follow a low-carb diet effectively.
In the next section, we present you with the foods list, quick recipes, and a seven-day meal plan:
Low Carbs Foods List:
Although carbs are what our body uses as energy sources, excess carbohydrates intake may cause weight gain because of fat deposits. The perfect solution to reduce carbs intake is by providing the fuel for your body from fats and proteins. This process makes your weight loss journey much more manageable. Here is a list of some of the best low carb foods list:
- Although grass-fed is the best, beef, pork, lamb, chicken, and many others.
- Although wild-caught fish is the best, salmon. Haddock, trout, and many others.
- Pastured or omega-3 enriched eggs.
- Veggies such as carrots, Cauliflower, Broccoli, spinach, and many others.
- Fruits such as oranges, pears, apples, strawberries, blueberries.
- Nuts and seeds such as walnuts, almonds, etc.
- Butter, olive oil, fish oil, lard, coconut oil.
- Yogurt, heavy cream, cheese, Butter.
Quick and Easy Low-Carb Recipes:
We present you with some of the healthy low carb diet recipes you can try for a healthy way of eating. It is full of energy but low on carbs.
1. Bacon and eggs:
- Three to four eggs.
- Fry the bacon in a pan until they are cooked and ready.
- Place the bacon in a place.
- Leave the bacon fat and fry the eggs in it.
- You can use spices like garlic powder, salt, and onion powder if you want to add extra flavor to your eggs.
2. Cauliflower Fried Rice:
- Two cups of thinly grated Cauliflower.
- ½ Cup of peas.
- ½ Cup of thinly diced carrots.
- Two tbsp of minced garlic.
- ½ Cup of diced Onion.
- Three tbsp of soy sauce.
- Salt for taste.
- ½ tbsp of pepper.
- Add the minced garlic, Onion, peas, and carrots to the heated oil in a wok.
- Add the cauliflower rice to the cooked ingredients.
- Once the cauliflower rice is cooked, add the soy sauce and pepper.
- Mix the contents thoroughly.
3. Cheese and Broccoli Omelet:
- Four eggs.
- One tbsp of olive oil.
- ½ Cup of cheddar cheese.
- One Cup of cooked broccoli florets.
- Pepper and salt according to your taste.
- Take a bowl and whisk the eggs thoroughly.
- Add some pepper and salt to the bowl and mix it well.
- Mix the crumbled Broccoli to the egg mixture and add cheese.
- Add some olive oil to a pan.
- Spread the mixture evenly to the pan.
- Make sure to cook it on both sides.
4. Sprouted Moong Dal Chaat:
- One Cup of sprouted moong dal.
- ½ Cup of diced onions.
- And, ½ Cup of diced tomatoes.
- ½ Cup of diced cucumber.
- ½ tbsp of green chilies.
- One tbsp of lime juice.
- One tbsp of chat masala.
- Pepper and salt.
- Place all the ingredients in a bowl and toss them well.
- Add salt, pepper, lime juice and mix them well.
- The tasty and tangy salad is ready.
5. Strawberry Smoothie with Chia and Soy Milk:
- Two cups of organic soy milk.
- Six tbsp of chia seeds.
- One Cup of strawberries(sliced in half).
- ½ spoonful of organic honey.
- Three to four sliced dates.
- Blend the strawberries, dates, and soy milk in a blender.
- Pour the contents of the blender into a glass.
- Add chia seeds and honey to it.
- Mix the contents well.
Healthy Low Carb 7 Days Meal Plan:
We present you with the seven-day meal plan for a low carb diet you can try since it has a combination of protein food along with vegetables:
Note: Make sure to keep the following things in mind when preparing a meal for a low-carb diet.
- Use fresh vegetables.
- Use plain and unsweetened yogurt.
- Also, Use lean meats the are low on fats and high in protein.
- Breakfast: Vegetable omelet fried in Butter.
- Lunch: Almonds, blueberries with yogurt.
- Dinner: Boiled veggies with a bunless cheeseburger and a salsa dip.
- Snack: Baby carrots.
- Breakfast: Bacon and eggs.
- Lunch: Vegetables and a burger.
- Dinner: Boiled Salmon with veggies cooked in Butter.
- Snacks: Half a cup of nuts.
- Breakfast: Omelet with veggies fried in coconut oil.
- Lunch: Salad with olive oil dressing with shrimps.
- Dinner: Grilled chicken with boiled vegetables.
- Snacks: One hard-boiled egg.
- Breakfast: Bacon and eggs.
- Lunch: Berries, almonds, protein powder, coconut milk smoothie.
- Dinner: Vegetables and steak.
- Snacks: Full fat yogurt.
- Breakfast: Omelette with vegetables fried in Butter.
- Lunch: Chicken salad with olive oil dressing.
- Dinner: Pork chops with boiled vegetables.
- Snacks: A piece of fruit.
- Breakfast: Bacon and eggs.
- Lunch: Coconut flakes with walnuts, berries, and yogurt.
- Dinner: Meatballs with boiled vegetables.
- Snacks: Last night’s left-overs.
- Breakfast: Omelet with vegetables fried in Butter.
- Lunch: Make a smoothie with chocolate-flavored protein, coconut milk, and some heavy cream.
- Dinner: Grilled chicken wings
- Snacks: Some meat and cheese.
Health Benefits Of Low Carb Diet:
1. Weight Loss:
Eating fewer calories combined with proper physical activity helps you lose weight healthily. Consuming 500 to 750 calories per day will help you lose at least 1.5 pounds a week.
The extra protein in the low-carb diet keeps you full for an extended period eliminating the scope of binge eating that helps you lose weight.
A low-carb diet can be a very effective treatment for people who are obese (1).
Compared to the low-fat diet, low-carb diets are a perfect option for a short-term weight loss plan. It may not have a large weight loss difference in the long term.
Low carb diets were considered one of the best treatments to treat diabetes before discovering insulin, and many studies support the claim (2).
Research shows that following a low-carb diet improves blood sugar levels significantly in four years. This means sticking to this diet for an extended period gives you positive results (3).
Improving your body’s blood sugar levels helps manage diabetes by consuming 20 to 90 grams of carbs per day. If you want to try a personal low-carb diet for yourself, make sure to test the blood sugar levels before and after starting the diet.
3. Heart Health:
A low-carb diet increases the levels of good cholesterol levels and decreases blood pressure and triglyceride levels, improving the state of your heart health (4).
According to research, as long as the protein and fat come from healthy sources, following a moderately low-carb diet can help maintain your heart health. Ensure you add whole foods, foundation vegetables as your core carbohydrates and eliminate processed carbs and added sugar ultimately.
Low Carb Diet Side Effects:
The replacement of protein and fiber as energy sources instead of carbohydrates may cause some issues when you initially start a low carb diet. Here are some of the side effects following this diet may cause:
- Mood fluctuations.
- Urge to eat carb-rich foods.
- Low energy levels.
- Sleep deprivation initially.
When to Consult a Doctor:
Although there are many benefits to following a low-carb diet, it may not be suitable for everybody since it may cause long-term deficiencies like loss of bone density, nutritional deficiencies, gastrointestinal problems.
People with kidney diseases and teenagers are a group of people who should not follow a low-carb diet before consulting a doctor.
The detailed information we provided in this article about a low-carb diet is perfectly safe to follow unless you have underlying medical conditions or medications. The key to following this diet is to maintain the right balance of the foods you consume that suit your body. It is always better to consult your dietitian or medical practitioner before you start a low-carb diet.
Disclaimer: The information provided in this article is research-based and not a replacement for professional advice. Make sure you consult a doctor before you start a new diet. The website is not responsible for the side effects it may have on your body.
1. What are the Foods to Avoid in a Low Carb Diet?
Ans: Here is a list of food groups you need to avoid when you are following a low carb diet:
- Trans fats.
- Refined grains.
- Highly processed foods.
- Diet and low-fat products.
- Starchy vegetables.
1. What are the Things You Need to Remember to Follow a Low-Carb Diet?
Ans: Here are some of the tips you need to keep in mind when you are following a low-carb diet:
- Avoid adding sugar to your fruit or vegetable juices.
- Make sure to add at least five kinds of vegetables in one day.
- Include at least three servings of fruits in a day.
- You can have a cheat day once a week.
- Control the amount of salt in your food.
- Eat your meals in an interval of three to four hours.
- Include healthy fats.
- Control the portions you consume.
- Include foods rich in dietary fiber.
- Add lean protein-rich foods.
3. What are the Guidelines to Follow a Low-Carb Diet?
Ans: The choice of foods you incorporate into your low-carb diet depends upon a lot of things such as your weight loss goal, your workout routine, etc. The meal plan we presented in this article gives you a guideline on following this diet, and you can make some changes according to your choice.