Low	carb	meal	plan	for	weight	loss	pdf
  Written	by	Kris	Gunnars,	BSc	on	July	16,	2018A	low-carb	diet	is	a	diet	that	restricts	carbohydrates,	such	as	those	found	in	sugary	foods,	pasta	and	bread.	It	is	high	in	protein,	fat	and	healthy	vegetables.There	are	many	different	types	of	low-carb	diets,	and	studies	show	that	they	can	cause	weight	loss	and	improve	health.This	is	a	detailed	meal	plan	for
  a	low-carb	diet.	It	explains	what	to	eat,	what	to	avoid	and	includes	a	sample	low-carb	menu	for	one	week.Your	food	choices	depend	on	a	few	things,	including	how	healthy	you	are,	how	much	you	exercise	and	how	much	weight	you	have	to	lose.Consider	this	meal	plan	as	a	general	guideline,	not	something	written	in	stone.Eat:	Meat,	fish,	eggs,
  vegetables,	fruit,	nuts,	seeds,	high-fat	dairy,	fats,	healthy	oils	and	maybe	even	some	tubers	and	non-gluten	grains.Don’t	eat:	Sugar,	HFCS,	wheat,	seed	oils,	trans	fats,	“diet”	and	low-fat	products	and	highly	processed	foods.You	should	avoid	these	six	food	groups	and	nutrients,	in	order	of	importance:Sugar:	Soft	drinks,	fruit	juices,	agave,	candy,	ice
  cream	and	many	other	products	that	contain	added	sugar.Refined	grains:	Wheat,	rice,	barley	and	rye,	as	well	as	bread,	cereal	and	pasta.Trans	fats:	Hydrogenated	or	partially	hydrogenated	oils.Diet	and	low-fat	products:	Many	dairy	products,	cereals	or	crackers	are	fat-reduced,	but	contain	added	sugar.Highly	processed	foods:	If	it	looks	like	it	was
  made	in	a	factory,	don’t	eat	it.Starchy	vegetables:	It’s	best	to	limit	starchy	vegetables	in	your	diet	if	you’re	following	a	very	low-carb	diet.You	must	read	ingredient	lists	even	on	foods	labelled	as	health	foods.For	more	details,	check	out	this	article	on	14	foods	to	avoid	on	a	low-carb	diet.You	should	base	your	diet	on	these	real,	unprocessed,	low-carb
  foods.Meat:	Beef,	lamb,	pork,	chicken	and	others;	grass-fed	is	best.Fish:	Salmon,	trout,	haddock	and	many	others;	wild-caught	fish	is	best.Eggs:	Omega-3-enriched	or	pastured	eggs	are	best.Vegetables:	Spinach,	broccoli,	cauliflower,	carrots	and	many	others.Fruits:	Apples,	oranges,	pears,	blueberries,	strawberries.Nuts	and	seeds:	Almonds,	walnuts,
  sunflower	seeds,	etc.High-fat	dairy:	Cheese,	butter,	heavy	cream,	yogurt.Fats	and	oils:	Coconut	oil,	butter,	lard,	olive	oil	and	fish	oil.If	you	need	to	lose	weight,	be	careful	with	cheese	and	nuts,	as	it’s	easy	to	overeat	on	them.	Don’t	eat	more	than	one	piece	of	fruit	per	day.Foods	to	Maybe	IncludeIf	you’re	healthy,	active	and	don’t	need	to	lose	weight,
  you	can	afford	to	eat	a	few	more	carbs.Tubers:	Potatoes,	sweet	potatoes	and	some	others.Unrefined	grains:	Brown	rice,	oats,	quinoa	and	many	others.Legumes:	Lentils,	black	beans,	pinto	beans,	etc.	(if	you	can	tolerate	them).What’s	more,	you	can	have	the	following	in	moderation,	if	you	want:Dark	chocolate:	Choose	organic	brands	with	at	least	70%
  of	cocoa.Wine:	Choose	dry	wines	with	no	added	sugar	or	carbs.Dark	chocolate	is	high	in	antioxidants	and	may	provide	health	benefits	if	you	eat	it	in	moderation.	However,	be	aware	that	both	dark	chocolate	and	alcohol	will	hinder	your	progress	if	you	eat/drink	too	much.BeveragesCoffeeTeaWaterSugar-free	carbonated	beverages,	like	sparkling
  water.This	is	a	sample	menu	for	one	week	on	a	low-carb	diet	plan.It	provides	less	than	50	grams	of	total	carbs	per	day.	However,	if	you’re	healthy	and	active	you	can	eat	slightly	more	carbs.MondayBreakfast:	Omelet	with	various	vegetables,	fried	in	butter	or	coconut	oil.Lunch:	Grass-fed	yogurt	with	blueberries	and	a	handful	of	almonds.Dinner:
  Bunless	cheeseburger,	served	with	vegetables	and	salsa	sauce.TuesdayBreakfast:	Bacon	and	eggs.Lunch:	Leftover	burgers	and	veggies	from	the	previous	night.Dinner:	Salmon	with	butter	and	vegetables.WednesdayBreakfast:	Eggs	and	vegetables,	fried	in	butter	or	coconut	oil.Lunch:	Shrimp	salad	with	some	olive	oil.Dinner:	Grilled	chicken	with
  vegetables.ThursdayBreakfast:	Omelet	with	various	vegetables,	fried	in	butter	or	coconut	oil.Lunch:	Smoothie	with	coconut	milk,	berries,	almonds	and	protein	powder.Dinner:	Steak	and	veggies.FridayBreakfast:	Bacon	and	eggs.Lunch:	Chicken	salad	with	some	olive	oil.Dinner:	Pork	chops	with	vegetables.SaturdayBreakfast:	Omelet	with	various
  veggies.Lunch:	Grass-fed	yogurt	with	berries,	coconut	flakes	and	a	handful	of	walnuts.Dinner:	Meatballs	with	vegetables.SundayBreakfast:	Bacon	and	eggs.Lunch:	Smoothie	with	coconut	milk,	a	dash	of	heavy	cream,	chocolate-flavored	protein	powder	and	berries.Dinner:	Grilled	chicken	wings	with	some	raw	spinach	on	the	side.Include	plenty	of	low-
  carb	vegetables	in	your	diet.	If	your	goal	is	to	remain	under	50	grams	of	carbs	per	day,	there	is	room	for	plenty	of	veggies	and	one	fruit	per	day.If	you	want	to	see	more	examples	of	go-to	meals,	check	out	this	article	on	7	healthy	low-carb	meals	in	under	10	minutes.Again,	if	you’re	healthy,	lean	and	active,	you	can	add	some	tubers	like	potatoes	and
  sweet	potatoes,	as	well	as	some	healthy	grains	like	oats.Healthy,	Low-Carb	SnacksThere	is	no	health	reason	to	eat	more	than	three	meals	per	day,	but	if	you	get	hungry	between	meals,	here	are	some	healthy,	easy-to-prepare,	low-carb	snacks	that	can	fill	you	up:A	piece	of	fruitFull-fat	yogurtOne	or	two	hard-boiled	eggsBaby	carrotsLeftovers	from	the
  previous	nightA	handful	of	nutsSome	cheese	and	meatAt	most	restaurants,	it’s	fairly	easy	to	make	your	meals	low-carb	friendly.Order	a	meat-	or	fish-based	main	dish.Drink	plain	water	instead	of	sugary	soda	or	fruit	juice.Get	extra	vegetables	instead	of	bread,	potatoes	or	rice.A	good	rule	is	to	shop	at	the	perimeter	of	the	store,	where	the	whole	foods
  are	more	likely	to	be	found.Focusing	on	whole	foods	will	make	your	diet	a	thousand	times	better	than	the	standard	Western	diet.Organic	and	grass-fed	foods	are	also	popular	choices	and	often	considered	healthier,	but	they’re	typically	more	expensive.Try	to	choose	the	least	processed	option	that	still	fits	into	your	price	range.Meat	(beef,	lamb,	pork,
  chicken,	bacon)Fish	(fatty	fish	like	salmon	is	best)Eggs	(choose	omega-3	enriched	or	pastured	eggs	if	you	can)ButterCoconut	oilLardOlive	oilCheeseHeavy	creamSour	creamYogurt	(full-fat,	unsweetened)Blueberries	(fresh	or	frozen)NutsOlivesFresh	vegetables	(greens,	peppers,	onions,	etc.)Frozen	vegetables	(broccoli,	carrots,	various
  mixes)Condiments	(sea	salt,	pepper,	garlic,	mustard,	etc.)Clear	your	pantry	of	all	unhealthy	temptations	if	you	can,	such	as	chips,	candy,	ice	cream,	sodas,	juices,	breads,	cereals	and	baking	ingredients	like	refined	flour	and	sugar.Low-carb	diets	restrict	carbs,	such	as	those	found	in	sugary	and	processed	foods,	pasta	and	bread.	They’re	high	in
  protein,	fat	and	healthy	vegetables.Studies	show	that	they	can	cause	weight	loss	and	improve	health.The	above	meal	plan	gives	you	the	basics	of	healthy,	low-carb	eating.If	you	need	a	comprehensive	list	of	low-carb	recipes	that	are	both	simple	and	delicious,	check	out	this	article	on	101	healthy	low-carb	recipes	that	taste	incredible.Of	course,	you	can
  also	browse	the	Internet	for	even	more	low	carb	or	paleo	recipes.	30-Day	Low-Carb	Mediterranean	Meal	Plan	In	this	30-day	meal	plan	you	get	the	benefits	of	the	Mediterranean	diet,	plus	recipes	low	in	carbs,	but	not	too	low	that	you	miss	out	on	important	nutrients,	to	help	you	meet	your	health	and	nutrition	goals.	Read	More	High-Protein,	Low-Carb
  Meal	Plan:	1,200	Calories	Jump-start	weight	loss	with	this	high-protein	meal	plan,	that's	low	in	carbs,	but	not	so	low	that	you'll	miss	out	on	important	nutrients.	Read	More	Low-Carb	Meal	Plan:	1,500	Calories	This	low-carb	diet	plan	maps	out	a	full	week	of	meals	and	snacks	to	help	you	lose	a	healthy	1	to	2	pounds	each	week.	Read	More	30-Day	Anti-
  Inflammatory	Low-Carb	Meal	Plan	This	healthy	take	on	a	low-carb	diet	does	double	duty,	thanks	to	all	the	anti-inflammatory	foods	and	recipes	included.	Whether	you	follow	this	meal	plan	for	the	whole	30	days	or	just	choose	one	recipe	to	try,	it's	guaranteed	you'll	love	it.	Read	More	7-Day,	1,200-Calorie	Low-Carb	Meal	Plan	to	Lose	Weight	This	low-
  carb	diet	plan	maps	out	7	days	of	meals	to	help	you	lose	a	healthy	1	to	2	pounds	each	week.	Read	More	30-Day	Low-Carb	Meal	Plan:	1,200	Calories	In	this	30-day	low-carb	diet	meal	plan,	we	show	you	what	a	healthy	low-carb	diet	for	weight	loss	looks	like.	Read	More	Low-carb	diets	limit	the	number	of	carbohydrates	a	person	eats.	Instead	of	carbs,
  people	focus	on	eating	proteins,	healthful	fats,	and	vegetables.Carbohydrates	or	carbs	are	one	of	three	main	food	types	that	the	body	needs	to	work	properly.	The	other	two	are	protein	and	fat.	Carbs	give	the	body	energy.	The	body	breaks	carbs	down	to	use	immediately	or	later.If	the	body	does	not	need	to	use	the	carbs	for	energy	as	soon	as	a	person
  eats	them,	it	stores	them	in	the	muscles	and	liver	to	use	later.	However,	if	the	body	does	not	use	these	stored	carbs,	the	body	converts	them	to	fat.Many	people	find	following	a	low-carb	diet	challenging,	particularly	at	the	beginning	of	the	diet.	The	following	low-carb	diet	tips	might	help	people	stick	to	their	diet	and	may	help	them	lose	weight
  successfully.1.	Knowing	what	foods	are	low-carbLow-carb	foods	include:lean	meats,	such	as	sirloin,	chicken	breast,	or	porkfisheggsleafy	green	vegetablescauliflower	and	broccolinuts	and	seeds,	including	nut	butteroils,	such	as	coconut	oil,	olive	oil,	and	rapeseed	oilsome	fruit,	such	as	apples,	blueberries,	and	strawberriesunsweetened	dairy	products
  including	plain	whole	milk	and	plain	Greek	yogurt2.	Know	the	carb	counts	and	serving	sizes	of	foodsMost	low	carb	diets	only	allow	for	20	to	50	grams	(g)	of	carbohydrates	per	day.	Because	of	this,	it	is	essential	that	people	following	low-carb	diets	choose	foods	that	have	a	lower	carb	count	but	a	high	nutritional	value	per	serving.The	foods	in	the
  quantities	listed	below	all	contain	approximately	15	g	of	carbs:1	tennis	ball	sized	apple	or	orange1	cup	of	berries1	cup	of	melon	cubes½	medium	banana2	tablespoons	of	raisins8	ounces	of	milk6	ounces	of	plain	yogurt½	cup	corn½	cup	peas½	cup	beans	or	legumes1	small	baked	potato1	slice	of	bread1/3	cup	of	cooked	riceWhile	the	foods	listed	above
  all	contain	roughly	equal	amounts	of	carbohydrates,	they	are	not	all	nutritionally	equivalent.	The	dairy	products	on	the	list	contain	protein	and	vital	nutrients,	such	as	Vitamin	D	and	calcium	in	addition	to	the	carbohydrate	content.The	fruit	and	vegetables	also	contain	essential	vitamins	and	minerals.	Choosing	whole-grain	varieties	of	bread	and	rice
  will	provide	more	nutrients	than	white	varieties,	even	though	the	carb	content	is	similar.3.	Make	a	meal	planShare	on	PinterestA	meal	plan	can	help	a	person	organise	their	food	for	the	forthcoming	week.A	meal	plan	can	help	make	things	easier.Anyone	trying	to	follow	a	low-carb	diet	could	try	mapping	out	their	week	and	plan	all	meals	before	heading
  to	the	grocery	store.Planning	meals	in	advance	can	help	people	stick	to	the	diet.Knowing	what	they	are	going	to	eat	for	lunch	and	dinner	can	help	a	person	avoid	making	unhealthful	food	choices,	such	as	stopping	at	a	fast	food	restaurant.Meal	planners	are	available	for	purchase	online.4.	Meal	prepPlanning	is	one	thing,	but	preparing	meals	ahead	of
  time	can	also	help.	Meal	prep	can	help	a	person:avoid	making	unhealthful	food	choicessave	time	during	busier	times	of	the	weeksave	moneySome	people	like	to	prepare	a	week’s	worth	of	breakfasts	and	lunches	ahead	of	time	and	store	the	meals	in	containers,	so	they	are	convenient	and	ready	to	go.	It	is	possible	to	freeze	some	meals	too,	meaning
  people	can	prepare	even	more	food	in	advance.Having	lots	of	pre-prepared	meals	on	hand	can	help	people	avoid	choosing	less	healthful	options.Popular	low-carb	meals	to	prepare	in	advance	include:egg	muffinsGreek	yogurt	bowlsprotein	pancakeschicken	lettuce	wrapsprotein	and	vegetable	stir	fry	with	no	rice5.	Carry	low-carb	snacksLow-carb	snack
  options	for	between	meals	include:hard	boiled	eggsunsweetened	yogurtbaby	or	regular	carrotshandful	of	nutscheeseIt	is	essential	to	regulate	portion	size	of	any	snacks	to	avoid	overeating.6.	Consider	carb	cyclingCarb	cycling	involves	eating	very	low-carb	foods	for	a	set	amount	of	days,	followed	by	one	day	of	eating	higher	carb	meals.	This	helps	the
  body	avoid	fat-burning	plateaus	that	can	develop	after	weeks	of	low-carb	dieting.Carb	cycling	is	not	for	everyone,	and	anyone	considering	it	should	talk	to	their	doctor	or	nutritionist	first.7.	Not	all	carbs	are	created	equalCarbs	come	in	different	forms.Simple	carbs	consist	of	easy	to	digest	sugars.	Refined	and	processed	carbs,	such	as	white	sugar	and
  white	flour,	are	simple	carbs.People	who	are	starting	on	a	low-carb	diet	need	to	think	about	reducing	their	intake	of	refined	and	processed	carbs.	Avoiding	these	carbs	will	be	beneficial	for	reaching	an	ideal	weight	and	for	health	in	general.However,	not	all	simple	carbs	are	created	equal.	Fruits	include	fructose,	which	is	a	simple	carb,	but	eating	fruit
  is	recommended	in	a	low-carb	diet,	as	it	is	loaded	with	nutrients	and	is	a	whole-food	source	of	carbs.Complex	carbs	take	longer	to	digest	than	simple	carbs,	as	they	need	to	be	broken	down	into	a	simpler	form.	Complex	carbs	are	found	in	more	nutrient-rich	foods,	such	as	beans,	whole-grains,	and	fiber-rich	fruits,	such	as	bananas.Complex	carbs	also
  have	the	added	benefit	of	making	a	person	feel	full	faster,	which	might	prevent	them	from	overeating.	Complex	carbs	also	make	people	feel	full	for	longer,	which	might	help	them	avoid	snacking	between	meals.8.	Be	aware	of	alternativesSubstituting	low-carb	or	no-carb	foods	for	high-carb	foods	can	help	reduce	carb	intake.Some	low-carb	substitutions
  include:lettuce	leaves	instead	of	taco	shellsportobello	mushroom	caps	instead	of	bunsbaked	butternut	squash	frieseggplant	lasagnacauliflower	pizza	crustspaghetti	squash	instead	of	noodleszucchini	ribbons	instead	of	pasta9.	Exercise	appropriatelyExercise	is	an	important	part	of	overall	health.	People	should	avoid	a	sedentary	lifestyle	but	refrain	from
  excessive	exercising.The	Centers	for	Disease	Control	and	Prevention	(CDC)	recommend	that	adults	do	moderate	exercise	for	150	minutes	a	week	for	a	minimum	10	minutes	at	a	time	for	moderate	health	benefits.	For	optimal	health	benefits,	the	CDC	recommend	300	minutes	of	exercise.	The	CDC	also	suggest	that	people	lift	weights	or	do	other
  strength	training	exercises	to	improve	overall	health.Those	on	low-carb	diets	may	want	to	avoid	long	periods	of	intense	activity	such	as	distance	running.	This	is	because	people	who	are	doing	a	form	of	exercise	that	requires	extra	endurance,	such	as	marathon	training,	will	need	extra	carbohydrates	to	fuel	their	bodies.10.	Use	common	sensePeople
  should	know	about	potential	health	risks	before	starting	a	low-carb	diet.Short-term	health	risks	caused	by	a	low-carb	diet	may	include:Long-term	health	risks	caused	by	a	low-carb	diet	may	include:nutritional	deficienciesloss	of	bone	densitygastrointestinal	problemsSome	people	should	not	follow	a	low-carb	diet	unless	instructed	to	do	so	by	a	doctor.
  These	groups	of	people	include	those	with	kidney	disease	and	teenagers.Not	everyone	will	benefit	from,	or	should	even	consider,	a	low-carb	diet.	Anyone	thinking	about	doing	a	low-carb	diet	should	speak	with	a	doctor	before	starting.Share	on	PinterestEggs	are	a	low-carb	food.Many	people	follow	low-carb	diets	on	the	basis	that	if	the	body	does	not
  receive	extra	carbohydrates,	it	will	not	store	excess	fat.The	idea,	then,	is	that	the	body	will	burn	some	of	the	stored	fat	rather	than	the	carbs,	which	will	promote	fat	loss.Research	from	2003	in	the	New	England	Journal	of	Medicine	found	that	people	who	followed	a	low-carb	diet	lost	more	weight	than	those	on	a	low-fat	diet	after	6	months,	but	not	after
  12	months.The	study	noted	that	“longer	and	larger	studies	are	required	to	determine	the	long-term	safety	and	efficacy	of	low-carbohydrate,	high-protein,	high-fat	diets.”A	low-carb	diet	can	have	some	benefits,	including	weight	loss.	With	some	planning	and	appropriate	substitutions,	most	people	can	follow	a	low-carb	diet.	However,	a	low-carb	diet	may
  not	be	the	best	way	to	achieve	long-term	or	sustainable	health	goals.When	following	a	low-carb	diet,	it	is	essential	that	people	eat	healthfully	and	do	not	overeat	certain	foods,	such	as	very	fatty	meats.People	looking	to	lose	weight	or	considering	going	on	a	low-carb	diet	should	speak	to	their	doctor	or	nutritionist	before	making	any	significant	changes.