There are many types of the low carb diet, but essentially a Low Carb Diet is the one that maximally limits the intake of carbohydrates, while preserving the intake of proteins and fats (especially healthy ones). Typically, people resort to such a diet in an attempt to fight obesity or diabetes.
What is especially great about this diet is the fact that, while sticking to the Low Carb Diet, you will keep feeling sated. The foods that contain lots of proteins will kill your hunger, while the energy that was not spent (carbohydrates) will not be passed on your fat.
Even though there are plenty variations of the Low Carb Diet, in this article you will find, the essential aspects of the diet, the basic foods to eat and not to eat, and an example of the meal plan that will be suitable for all types of this diet. So, do you need any more reason to embark on this diet?
Table of Contents
Essentials of the Low Carb Diet
In the first place, you must always bear in mind what products you must avoid: all sugary foods and drinks, potatoes, beans, rice, pasta, bread, and other starchy food. A good point is that you are no more limited to consume a certain number of calories: once you are hungry, feel free to have a meal composed from the allowed products.
This way, significantly lower amounts of starches and sugar get inside of your body, which leads to the reduction of insulin, stabilization of the sugar levels in blood, and so on. This causes a better burning of fat and you will not feel the feeling of hunger so often anymore.
The Products Which Are Prohibited
|Sugar||Gluten Grains||Trans Fats||Sweeteners||Vegetable and Seed Oils with High Level of Omega-6||Different “Low-Fat” Products|
|Ice cream||Bread||Partially or fully hydrogenated oils||Acesulfame Potassium||Canola oils||Most of the dairy products|
|Fruit juices||Barley||Saccharin||Grapeseed oils|
|Soft drinks||Spelt||Aspartame||Sunflower oils|
In addition to the number of foods listed in the table, you also should avoid eating the processed food. So, get used to read labels on the products!
The Products Which Are Allowed
|Meat||Fish||Vegetables||Fruits||Nuts and Seeds||Fats and Oils||High-fat dairy|
|Chicken||Haddock||Carrots||Strawberries||Sunflower seeds||Cod fish liver oil||Yogurt|
|Pork||Trout||Cauliflower||Blueberries||Walnuts||Olive oil||Heavy cream|
|Beef||Other types of wild-caught fish||Spinach||Oranges||Other nuts||Butter||Cheese|
|Some other sorts of grass-fed meat||Other vegetables||Apples||Coconut oil|
You are also able to eat eggs, and it would be best for you to eat pastured or Omega-3 enriched eggs. Even though you are not limited in the amount of the foods that you eat on this diet, it is better not to exaggerate with nuts, cheese, and fruits. Regarding the drinks, opt to drink coffee, tea (both without sugar), water, and other drinks that do not contain any sugar.
Menu for the Low Carb Diet
This is not how your menu should look like, but rather just an example of how could it be. You can rotate the meals the way you wish, yet keep in mind that you can choose only one meal for breakfast, one meal for lunch, and one meal for dinner.
So, the meals for your breakfasts can be the following:
- Eggs and vegetables that were previously fried in a coconut oil or butter;
- Omelette with fried vegetables;
- Bacon and eggs;
- Bacon tomato and lettuce with Oopsie Bread;
- Mushroom omelette;
- Low carb Fritatta and fresh spinach;
- Low carb pancake with whipped cream and berries.
The list of meals for your lunches may look somewhat different:
- Caprese avocado salad;
- California turkey along with bacon and lettuce wraps;
- Spaghetti squash;
- Salmon chickpea salad;
- Winter rainbow Panzanella;
- Grilled Halloumi salad;
- Broccoli salad;
- Grilled chicken salad;
- Low-carb Chili;
- Smoothie that contains coconut milk, a bit of fruits and heavy cream;
- Shrimp salad and some olive oil in it.
Regarding your dinners, you can choose the meals for it from the following list:
- Salmon, vegetables, and butter;
- Grilled chicken and vegetables;
- Pork chops and vegetables;
- Steak and veggies;
- Meatballs and vegetables;
- Chicken wings prepared on grill and raw spinach;
- Moo Shu vegetables;
- Parmesan spinach cake;
- Sesame-orange shrimp;
- Hungarian beef goulash;
- Baked parmesan tomatoes.
Many people who tried the Low Carb Diet told me that it is hard to stick to it. Is it true?
Indeed, some people may find it difficult to stick to a diet. But it is going to solely about the Low Carb Diet, but about diets in general. A great advantage of the Low Carb Diet is that it curbs the appetite, kills the hunger while you receive a fewer number of calories and energy (which later, if left unspent, is transferred to your fats). Therefore, compared to other diets, this diet is a far less restrictive one.
I’ve heard that the Low Carb Diet is actually less effective for weight loss than other diets.
It is far from the truth, and part of the explanation you can see above. This diet has a far more lasting effect than other diets and is far easier to stick to. Moreover, sometimes even slim people stick to this diet, because it helps them to fight diabetes, metabolic syndrome, epilepsy, or other diseases.
But that means that while sticking to this diet, I will not consume useful green vegetables that, however, contain carbohydrates?
The name of this diet is not a “No Carb Diet.” You can eat a very limited amount of carbohydrates per day, and all you have to do is to calculate and make up an own menu that won’t exceed those limits.
But how will I go on with my physical activities if my physical state will deteriorate due to the lack of carbohydrates?
At first, indeed, you will have a far worse performance than you had before. But that is connected with the fact that your body doesn’t get a new energy from carbohydrates while still it has not adapted to use the stored fats instead. Once your body is adapted, you will see that you are returning to a good shape. Yet, it make take a while.
Video About Low Carb Diet
Other Recommended Diets
- Atkins Diet step by step
- High Protein Diet step by step
- Ketogenic Diet step by step
- Paleo Diet step by step