Meal Plan Low Carb Diet

Phases 2 And : Foods To Include

Phase 2 includes all phase 1 foods and gradually adds in higher-carb foods, beginning with one daily serving of fruit and whole grains or starchy vegetables for the first week.

On the 14th day of phase 2 and thereafter, you may consume up to three servings of fruit and four servings of whole grains and starchy vegetables per day.

An occasional alcoholic drink is also allowed, although choices are limited to light beer and dry wine.

Once youve achieved your goal weight, you move to phase three for maintenance. During this phase, you should generally follow the guidelines from phase 2.

However, you can include treat foods occasionally, since no foods are completely off limits.

What Are The Cons

There are very few pros to fad, restrictive diets like this one, according to Zeitlin. You can definitely lose weight, but she warns it may not be sustainable for everyone. As soon as you reintroduce the healthy food groups that have been removed, like whole grains and fruits, you will regain weight and likely gain back more weight than you originally lost, Zeitlin says.

Zeitlin also warns that you may feel guilty about falling off the plan, and you may end up going overboard on the restricted foods if you feel deprived while omitting simple carbs, alcohol, and more six days of the week. Additionally, the concept of a free or cheat day can create a messed-up relationship with food, reinforcing the notion that they are ‘good’ foods and ‘bad’ foods, when some of those ‘bad’ foods are vitamin-rich fruits and whole grains,” she adds.

How Many Carbs Should You Eat Per Day To Lose Weight

Low carbohydrate diets can be very effective for weight loss, according to research.

Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories.

For some people, a low carb diet allows them to eat until fullness, feel satisfied, and still lose weight.

The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels.

This article reviews how many carbs you should eat per day to lose weight.

1 ).

According to the Food and Drug Administration , the Daily Value for carbs is 300 grams per day when eating a 2,000-calorie diet .

Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50150 grams per day.

Research has shown that low carb diets can be part of an effective weight loss strategy.

This diet restricts your intake of carbohydrates including sugars and starches like bread and pasta and replaces them with protein, healthy fats, and vegetables.

Studies show that low carb diets can reduce a persons appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet .

In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective .

Read Also: 10000 Steps Is How Many Calories

Low Carb Diets Help You Burn Fat

Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the bodys cells.

One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone.

Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention.

When you cut carbs, you reduce insulin and your kidneys start shedding excess water .

Its common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 510 pounds this way.

Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.

One study compared low carb and low fat diets and used DEXA scanners, which are very accurate measures of body composition. The low carb dieters lost significant amounts of body fat and gained muscle at the same time .

Studies also show that low carb diets are particularly effective at reducing the fat in your abdominal cavity, also known as visceral fat or belly fat. This is the most dangerous fat and is strongly associated with many diseases .

If youre new to low carb eating, youll probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.

Types Of High Protein Low Carb Diets

Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.

Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.

Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.

In fact, no branded diets are known to conform to this pattern.

If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.

This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.

Summary

Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.

3 ).

As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.

Thus, combining the two diets may give numerous advantages.

Don’t Miss: High Volume Low-calorie Foods

Low Carb Meal Plan For Diabetes

If you are diagnosed with diabetes, controlling your blood sugar levels always comes as the most challenging task.

While following this low-carb meal plan for diabetes, you may be able to manage your blood sugar levels in the most effective ways.

Carbohydrates, unlike other macronutrients, require more insulin for their digestion. Hence, their consumption may bring a spike in Blood glucose levels within no time.

So, practicing this low-carb meal plan for diabetes is quite a great idea if you are looking to stop the spike in blood sugar levels in your body.

Low Carb Eating The Basics

Low carb diets have been associated with several health benefits and are often used to support weight loss and manage blood sugar levels.

There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams of carbs per day .

Generally, low carb diets limit foods high in carbs or added sugar, including sweets, starches, and refined grains.

However, the foods youre permitted on a low carb diet can vary depending on your daily carb allotment. Even higher carb foods like fruits, starchy vegetables, and whole grains can fit into some low carb diets in moderation.

Here are a few of the most popular low carb eating patterns:

Summary

There are several types of low carb diets, which vary in terms of the amount of carbs that are permitted each day. Generally, most low carb diets limit foods high in added sugar and carbs, like sweets, starches, and refined grains.

A low carb diet should include a variety of minimally processed, low carb foods, including protein sources, non-starchy vegetables, and high fat dairy products.

Here are some of the foods to eat on a low carb diet:

If you are trying to reach or maintain a moderate weight, limit your intake of higher-calorie foods like cheese and nuts, Its easy to overeat them.

You May Like: 30 Day Low Carb Meal Plan

General Guidelines For A Low Carb Meal Plan For Diabetes

• Consume all the healthy food options like lean protein, non-starchy vegetables, healthy fats, and fruits in moderation.
• Say no to all the processed, refined, and packaged food options coming with loads of empty and unhealthy calories
• Opt for home-cooked food options instead of any food ordered from outside
• Follow this meal plan under the strict guidance of a medical professional
• Track your daily calories and nutrition to get the best out of this meal plan

Does It Allow For Dietary Restrictions And Preferences

The Dukan Diet allows for some dietary restrictions and preferences, such as gluten-free or dairy-free eating. You can choose foods within the approved food lists for each phase that are a fit for your dietary preferences.

However, the diet may be difficult for people who follow a vegetarian or vegan diet, as it limits foods like grains, beans, and fruit.

Recommended Reading: How Many Calories Should Cats Eat

Calorie Dash Diet Menu

Before You Begin This Meal Plan

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

Please speak to your diabetes health care team before making significant changes to your diet.

This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos . Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted.

Don’t Miss: How Many Carbs In Mozzarella Cheese

Oven Roasted Asparagus Recipe

This roasted asparagus recipe is ridiculously easy to prepare! Simply add dressed, thin asparagus spears to a baking sheet in a single layer. Then, roast them to perfection.

It’s low-carb, dairy-free, and makes an awesome side dish.

My roasted asparagus recipe includes the simplest of ingredients for easy prep just olive oil, minced garlic, salt and pepper, and a squeeze of fresh lemon juice.

You can, however, dress this recipe up to suit your preferences. Add some grated parmesan cheese, red chili flakes, a drizzle of balsamic vinegar, or a sprinkle of extra garlic powder.

Rule #: Be Careful With Sugar

Although lower-carb diets are not necessarily totally sugar-free, watch how much you are getting. You will be healthier if you choose more unprocessed, unsweetened, whole foods. Sodas, juices, syrupy coffee shop beverages, the office candy bowl, honey mustard or other sweet dressings, the second trip by the office candy bowl, even more than a tablespoon of ketchup can really add up. You might be happier if you slowly cut back on those things rather than going cold turkey overnight, but do pay some attention.

In short, limit added sugars, aim to eat a moderate amount of carbohydrate spread more or less evenly among your meals, and always include some protein, fat, and fiber with your carbs. But what if you never cook? Always skip breakfast? Dont worry there are still ways to do this that may work for you.

Also Check: Royal Canin Hydrolyzed Protein Moderate Calorie

What Is The Slow Carb Diet

The Slow Carb Diet instructs you to consume 4 meals a day for 6 days a week and includes 5 food groups .

Each meal should include as much of the first 3 food categories as possible and tiny portions of the last two.

The Minimum Effective Dose principle underpins the simplicity of this diet. The smallest dose that will deliver the intended consequence is how this idea is described.

In other words, its all about achieving the best results with the least amount of effort.

As a result, this diet focuses on adhering to a few rules that promise to aid the bodys ability to burn fat and lose weight.

For the first 6 days of the diet, you can only eat from a list of slow carb diet permitted foods. Then you get one free day every week to eat whatever you want.

You should stick to 4 meals a day during the diet days and avoid refined carbohydrates, fruits, and high-calorie beverages.

Is All That Protein Necessary

Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.

For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .

Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.

Moreover, high protein, low carb diets arent necessary to promote overall health.

Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.

Summary

High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.

When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:

• Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
• Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
• Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
• Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.

You May Like: How To Count Carbs To Lose Weight

It Supports Weight Loss

Over time, carbs have been highly vilified as the culprit responsible for weight gain. Hence, most weight watchers have figured that they can cut carbs entirely from their diet and lose weight. The fact is that weight loss is the result of a combination of a calorie deficit, regular exercise, and healthy eating.

So, cutting carb intake alone will not help you lose weight. Again, cutting carb entirely from your diet may be risky as your body needs carbohydrates for various functions. Instead of this, Mayo Clinic recommends a low-calorie diet that only restricts your calories to 500 to 750 calories daily .

Such a move can help you lose up to one and half a pounds within a week. In such a low-calorie diet, low-carb diets will be included. Experts acknowledge that eating fewer carbs increases the calories your body burns. As a result, these low-carb diets promote weight loss and can help in obesity treatment .

Are The Dukan Diet And Keto The Same

The Dukan Diet is a low carb diet, but its not identical to the low carb high fat keto diet. One of the key differences is that keto is a high fat and moderate protein diet, while the Dukan Diet is low fat and high protein.

Early phases of the Dukan Diet may promote ketosis where your body burns fat instead of carbs. However, later phases of the Dukan Diet allow for higher quantities of carbs than keto. So, people on the Dukan Diet will be unlikely to maintain ketosis .

Also Check: How Many Calories Are Sweet Potato Fries

Food To Avoid During Slow Carb Diet

Slow Carb Diet Food To Avoid During Slow Carb Diet

Only a few things are recommended on the slow carb diet, which you can eat as much and as often as you like. The following are some of the foods that this diet advises you to avoid:

White Carbs: No white carbs, such as bread , potatoes, maize, quinoa, pasta, cereal, tortillas, grains, or rice are allowed .

Sugar: Sugar is not allowed in any fish, including halibut, salmon, and tilapia.

Dairy products: On the SCD, all dairy products are prohibited. Milk, cream, cheese, and yogurt, for example.

Fruits: As rule four states, fruits are not permitted on the slow carb diet.

Foods To Include In Moderation

Unless youre following a very low carb or keto diet, you may also want to include small amounts of the foods listed below:

• Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
• Higher-carb fruits: bananas, pineapples, mango, and many others
• Whole grains: brown rice, oats, quinoa
• Legumes: lentils, black beans, pinto beans, chickpeas
• Higher-carb dairy: milk and full-fat yogurt

Whats more, you can have the following in moderation, if you want:

• dark chocolate with at least 70% of cocoa
• 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 may hinder weight management if you eat or drink too much .

Read Also: How Many Calories In Milk

Wait What’s A Slow Carb Tho

Turns out, there are no foods that are actually dubbed slow-carbohydrate foods. “I believe the name of this concept comes from the approved-food lists and the fact that the carbs that are allowed are all complex carbohydrates, meaning they have fiber in them and therefore take your body longer to break down and process,” says Zeitlin. “In other words, they move through your system at a slower rate than the simple, or white, carbs that are off limits on this diet.”

Related Story

• How Many Carbs Should You Eat To Lose Weight?

For anyone unfamiliar with the concept of simple versus complex carbs: White-flour items or simple carbohydrates move through the body at a faster pace than complex ones like legumes or dark leafy greens, Zeitlin explains. So, simple carbs end up being less filling and satiating, plus they spike your blood sugar, compared to complex ones due to the removed fiber. So, complex carbs = slow carbs. Get it?