Low-Carb Meal Plan

Low-carb meal plan - beef steak

Low-carb meal plan refers to a diet which limits the intake of carbohydrates and increases the intake of vegetables, fats, and proteins. It is also known as low-carb, high-fat (LCHF) diet or ketogenic diet. Studies have proven that a low-carb diet can be effective for weight loss and improves your health. Don’t believe every misconception that you hear because it has now been proven by studies that natural fats are nothing to worry about; you can still eat most of your favorite food items and still lose weight. When on a low-carb diet, you only need to restrict your intake of sugar and starch.

Decreasing the intake of sugar and starch effects so as to decrease the insulin level in your body. Insulin is a fat-storing hormone, hence when its level drops it results in an increase in fat burning and reduces food cravings – helping you to lose weight.

Food Items To Eat

For a low-carb meal plan you need to add the following food products to your weekly diet:

  • Meat
  • Fish
  • Vegetables
  • Fruit
  • Nuts
  • Healthy oils
  • Fats
  • High-fat dairy

Foods to Avoid

As for the must-nots of your low-carb meal plan, the following food items should be avoided at all costs:

  • Sugar
  • HFCS
  • Wheat
  • Seed Oils
  • Trans fats
  • Gluten grains
  • Diet / Low-fat products
  • Highly processed foods

As for tubers, non-gluten grains, legumes, and dark chocolate, you can afford to eat a little of these items if you are healthy and not concerned about your weight. Keep your diet in check all the time and do not overeat any of the allowed food items. Especially in case of cheese and nuts, be careful of your intake if you want to lose weight. Keep a check that your diet is balanced throughout the week and you are taking your proteins and carbohydrates in the right amount every day. In case you get hungry in between your meals, you can eat low-carb snacks like fruit, hard-boiled egg, full-fat yogurt, a handful of nuts, baby carrots, meat, or cheese. As for the drinks, you can drink coffee, tea, sugar-free carbonated drinks and red wine once in a while.

Benefits of a Low-Carb Meal Plan

Low-carb diet has been proven by science and studies to be beneficial for your health in several ways. For most people, the main reason to follow a low-carb meal plan is to lose weight. Apart from weight loss, low-carb diet normalizes your blood sugar level and helps to reverse type 2 diabetes and manage type 1 diabetes. The low-carb meal plan also means that you will experience lesser stomach cramps or pains and lesser/no gas. Furthermore, if you have a sweet tooth, then low-carb diet might be beneficial in reducing your cravings.

It should also be noted that low-carb meal comes along with some potential side-effects like constipation, flu, headache, dizziness, fatigue and light cramps. These side-effects usually subside within a week or two after you start with your meal plan and by drinking lots of water and increasing salt intake.