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Simple Low Carb Meal Plan

Low Carb Diets Help You Burn Fat

Low Carb Meal Prep Recipes | Back to School Healthy Quick Easy

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.

Simple Cheap Low Carb Meal Plan

The notion that a calorie from one source is just as fattening some other is a trope broadcast by using the meals enterprise as a way to absolve itself of culpability.

Its genuine that in a tightly managed laboratory setting, 240 energy of carrots could have the same effect on calorie stability because the 240 energy in a bottle of Coke, however this evaluation falls flat on its face out in the actual international.

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.

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Food To Eat During The Slow Carb Diet

Slow Carb Diet Food To Eat During the Slow Carb Diet

According to the programs principles, you can consume as much as you want of any food item, as long as you keep your diet basic.

Make 3 or 4 meals from this list, and repeat the process 3 or 4 times more.

Ferriss also suggests eating your first meal within an hour and spacing the rest of your meals out by 4 hours.

He recommends eating 4 meals per day. In total, there are 4 meals with 4 hours between them.

The following is a list of foods that can be eaten on a low-carb diet:


Egg whites with 12 whole eggs


Lactose-free, unflavored whey protein powder


Cruciferous vegetables like cauliflower, brussels sprouts, broccoli, and kale


Grapeseed or macadamia oil high-heat cooking


Olive oil low heat cooking

Nuts like almonds

Creamer dairy-free and only 12 teaspoons a day

What To Consider Before Following A Low

Low Carb Meal Plan

If you treat your diabetes with insulin or any other diabetes medication that puts you at risk of hypos, following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos. Your team may also support you to check your blood sugar levels more often.

I make sure I balance out my diet with what suits my insulin, but with a bit of tweaking, most things can be persuaded to suit my insulin!

I won’t eat a load of pasta with a side of garlic bread and not much else, because the carb load would be difficult to bolus for. But neither would I eat a completely carb free meal. It’s all a question of balance, and a healthy diet is good for all of us, diabetic or not.

– Online forum user living with type 1.

Depending on the approach, following a low-carb diet may also lead to other side effects, such as constipation or bad breath.

Although these can be unpleasant, they are usually temporary and shouldnt be harmful in the long term. Speak to your healthcare professional if youre concerned about any of these.

Its really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies.

Recommended Reading: How Do You Count Carbs

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.

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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 .

Rules For Slow Carb Diet

The 5 key rules of the slow carb diet, which Ferriss has explained on his blog, are as follows:

Avoid processed carbs: If youre on this diet to lose weight, you should avoid any processed carbohydrates for 6 days a week.

Youre permitted to eat these items within 30 minutes after finishing a resistance-training workout if youre on a diet to gain muscle and strength.

Continue to eat the same meals: Re-create the same meals using the authorized 5 food groups .

Keep an eye on your drink: This diet emphasizes the significance of drinking water and unsweetened tea or coffee.

It is not recommended to consume alcohol, juice, smoothies, sodas, or other calorie-dense liquid.

No fruit: This diet forbids the consumption of all fruits because they contain too much sugar to aid weight loss.

Every week, take one day off: You can cheat on one day a week and eat and drink whatever you want.

Also Check: How Many Calories Is In Wine

What Is A Low

A low-carb meal plan limits foods that contain carbohydrates, including fruits, vegetables, grains, dairy and sweets.

That said, theres no universal definition of what makes a low-carb meal plan.

Any diet that contains fewer than 45% of calories from carbohydrates could technically be considered low-carb, but most popular low-carb diets contain no more than 25% of calories from carbs .

Its not always necessary to calculate your daily carb needs on a low-carb diet, though. You may see great results just by avoiding carb-heavy foods like sweets, bread and pasta without counting carbs or calories.

Compared to other diets, low-carb meal plans cause more rapid weight loss in the beginning. This is because the body sheds water weight as it burns stored carbohydrates.

Theres some evidence that rapid early weight loss promotes long-term success. However, other studies have found that slower weight loss may be more effective over time .

Keep in mind that youll regain water weight if you increase your carb intake. But, as long as youre able to stick with the diet beyond the first few weeks, youll start to shed some body fat.

If youre concerned about the possibility of regaining a few pounds, its best to consider whether youll be able to follow a low-carb diet long term before trying one.

There is good news for carb lovers, though: Low-fat diets, intermittent fasting and other approaches that create a calorie deficit may be just as effective in the long run .

Its Important To Experiment

3 Low Carb Breakfast Recipes | Healthy Meal Plans 2020

Each individual is unique and what works for one person may not work for the next. Its important to do some self-experimentation and figure out what works best for you.

If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication.


For people who are physically active or want to maintain their weight, a range of 100150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

A low carb diet isnt just about weight loss, it may also improve your health.

For this reason, the diet should be based on whole, unprocessed foods and healthy carb sources.

Low carb junk foods are often unhealthy.

If you want to improve your health, choose unprocessed foods such as:

Choose carbohydrate sources that include fiber. If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice.

Added sugars and other refined carbs are always unhealthy options, its recommended that you limit or avoid them.

For more details on specific foods to eat, check out this list of low carb foods and this detailed low carb meal plan and sample menu.


Its very important to choose healthy, fiber-rich carb sources. A healthy diet includes plenty of vegetables, even at the lowest level of carb intake.

Read Also: Calories Per Day To Gain Weight

Foods To Avoid On A Low Carb Diet

Carbs are an important source of energy and one of three main macronutrients in the diet, along with fat and protein.

Not only do carbohydrates fuel your brain and cells throughout your body, but they also regulate digestive health, appetite, cholesterol levels, and more .

Still, many people choose to limit their carb intake. Low carb diets have been linked to benefits like increased weight loss and improved blood sugar control .

On a low carb diet, you need to limit certain foods high in carbs and sugar, such as sweetened beverages, cake, and candy.

Yet figuring out which staple foods to avoid isnt always easy. In fact, some high carb foods are highly nutritious but still unsuitable for a low carb diet.

Your total daily carb target determines whether you need to merely limit some of these foods or avoid them altogether. Low carb diets typically contain 20130 grams of carbs per day, depending on your goals, needs, and preferences (

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.

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Simple Low Carb Meal Plan For Gut Health

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Are you looking for a simple low carb meal plan?

If the answer is yes, you are in the right place.

Thousands are realizing the benefits of eating low carb. By reducing carbs you begin to starve the bad gut bacteria and candida in the gut, balance hormones and fuel your brain.

As a busy mom, I care about what meals my family is eating and I need them to be simple.

I dont have time to hunt down hundreds of recipes for every meal and write down long grocery lists of all the ingredients. And if we are honest, I dont usually make recipes that have more than 6 or 7 ingredients. I just dont need that in my life!

Its insane how much time you can waste on meal planning when it really isnt necessary because there are other brilliant people doing it for you.

Why eat low carb, to begin with?

Before You Begin This Meal Plan

How to Lose Weight Fast: 3 Simple Steps, Based on Science

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.

Also Check: How Many Carbs In Frozen Yogurt

Power Hour: How I Get The Prep Done

  • Make frittata cups: Preheat oven to 350°F and prepare frittata cups according to recipe instructions.
  • Prepare tuna salad: While frittata cups bake, prepare tuna salad according to recipe instructions and store.
  • Roast tomatoes for soup: Increase oven temperature to 425°F. Line a rimmed baking sheet with parchment paper and roast tomatoes for soup . Transfer to a storage container once roasted and cooled.
  • Make cauliflower rice: While tomatoes roast, heat 2 tablespoons olive oil in a heavy skillet or wok over medium-high heat. Add cauliflower rice, season with salt and pepper, and cook, stirring occasionally, until tender and lightly browned. Remove from heat, let cool, and transfer to a large storage container.
  • Cut broccoli: Chop the broccoli into bite-sized florets. Place in a zip-top bag.
  • Prepare lettuce cups: Remove large leaves from head of butter lettuce. Wash, dry, and place in a zip-top bag.
  • Why Nutrition Is Important For Low

    When it comes to low carb eating, theres no set definition for a low-carb diet. In general, any diet that contains less than 130 grams of carbohydrates is low in carbs. Or, about 26% of calories on a 2,000-calorie diet.

    The most accepted definition of a low-carb diet is one that provides less than 20% of calories from carbs or less than 100 grams of carbs on a 2,000-calorie per day diet.

    Very low-carbohydrate diets call for less than 10% of calories from carbs, so 50 grams of carbs or less on a 2,000-calorie diet. Although carbs count when following a low-carb meal plan, so does nutrition.

    Some evidence supports the efficacy of a low carb diet for weight loss and diabetes control however, long-term research is lacking.

    Also Check: How Many Calories In Cabernet Sauvignon

    Kick The Carbs: Mediterranean Style Low Carb Diet Eating The M Plan

    Cut right down on sugar, sugary treats, drinks and desserts: No more than once or twice a week and preferably less. You can use sugar substitutes like stevia and xylitol, but try to wean yourself off your sweet tooth.

    Avoid sweet fruits: Berries, apples & pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are full of sugar.

    Minimise or avoid the starchy white stuff bread, pasta, potatoes, rice: Be wary of brown alternatives: the extra fibre can be negligible. Brown rice is OK, but some wholemeal breads have added sugar. Switch instead to quinoa, bulgur , whole rye, whole-grain barley, wild rice and buckwheat.

    Avoid most breakfast cereals: They are usually full of sugar, even the ones that contain bran. Oats are good as long as they are not the instant sort.

    Avoid snacking if possible find healthy snacks if you must: Nuts are a great source of protein and fibre. Try to avoid salted or sweetened nuts, which can be moreish. Or a few bits of chopped veg, a small amount of dark chocolate after meals

    Start the day with eggs: Boiled, poached, scrambled or as an omelette theyll keep you fuller for longer than cereal or toast. Delicious with smoked salmon and a sprinkle of chilli.

    Full-fat yoghurt is also good: Add berries, like blackberries, strawberries or blueberries, for flavour. Or a sprinkling of nuts.

    Legumes, such as lentils and kidney beans: Healthy and filling.

    Use butter instead of margarine: Cheese in moderation is fine.

    More Low Carb Lunch Ideas

    30-Day Low-Carb Meal Plan | Prep School | EatingWell

    Outside of salads, bowls, and bento boxes, there are more ways to pack incredibly delicious and low-carb lunches without running up your grocery bill or spending hours in the kitchen.

    Contrary to what you might think you can even make low-carb sandwiches. Yes, REALLY.

    The recipes below can be made ahead of time and stored in meal prep containers so you can grab and go as needed:

    These Grain-Free Falafels are an allergy-friendly, grain-free version of the traditional Mediterranean recipe.

    Recommended Reading: Food No Sugar No Carbs

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