A low-carb diet is one that restricts carbohydrates, such as those found in sugary foods, pasta, and bread. It is rich in proteins, fats and healthy vegetables. There are many types of low-carb diets, and studies show they can lead to weight loss and improved health. Here is a detailed meal plan for a low-carb diet. It explains what to eat and what to avoid, and includes a sample low-carb menu for a week.
Low Carb Diet: The Basics
Your diet choices depend on several factors, including your health, level of physical activity, and how much weight you need to lose. Think of this meal plan as a general guide, not something set in stone.
Eat: meat, fish, eggs, vegetables, fruits, nuts, seeds, high-fat dairy, healthy fats, oils, and maybe even a few tubers and gluten-free cereals.
Don’t Eat: Sugar, wheat, trans fats, “diet” and low-fat products, and highly processed foods.
to avoid foods
Here are six food and nutrient groups to avoid, in order of importance:
Sugar: Soft drinks (sodas), fruit juices, candies, ice cream, and many other products that contain added sugars Refined grains: Wheat, rice, barley, and rye, as well as bread, grains, and pasta Trans fats: Hydrogenated or partially hydrogenated oils Diet and low-fat products: Many Dairy, granola, or crackers are low in fat but contain added sugar Ultra-processed foods: If a food looks like it’s processed, don’t eat it Vegetables: It’s best to limit starchy vegetables in your diet if you’re on a very low-carb diet.
You must read ingredient lists, even for foods labeled as diet products.
List of low carbohydrate foods – foods to eat
You should base your diet on these real, unprocessed, low-carb foods.
Meat: beef, lamb, pork, chicken and others; Grass-fed meat is best fish: salmon, trout, haddock and many more; Wild-caught fish is best Eggs: Omega-3-enriched or grass-fed eggs are best Vegetables: spinach, broccoli, cauliflower, carrots, and many more Fruits: apples, oranges, pears, blueberries, strawberries Nuts and seeds: almonds, walnuts, sunflower seeds, etc. High-fat dairy products: cheese, butter, cream, yoghurt. Fats and oils: coconut oil, butter, lard, coconut oil, olive and fish oil.
If you need to lose weight, watch out for cheese and nuts, as it’s easy to overeat. Eat no more than one fruit a day.
Foods that maybe should be included
If you’re healthy, active, and don’t need to lose weight, you can afford to eat a little more carbs.
Tubers: Potatoes, sweet potatoes, and some others Unrefined grains: Brown rice, oats, quinoa, and many more Legumes: Lentils, black beans, etc. (if you can tolerate them) Additionally, you can consume the following foods in moderation, if desired: Dark chocolate: Choose organic brands with at least 70% cocoa Wine: Choose dry wines with no added sugar
Dark chocolate is rich in antioxidants and may have health benefits when consumed in moderation. However, be aware that dark chocolate and alcohol will hinder your progress if you eat or drink too much of it.
Carbonated drinks without sugar, such as sparkling water.
Try a low-carb meal for a week
Here is a sample menu for a week low carb diet.
It provides less than 50 grams of total carbohydrates per day. However, if you are healthy and active, you can eat a little more carbs.
Breakfast: Omelette with various vegetables
Lunch: yogurt with blueberries and a handful of almonds.
Dinner: Bunless burger served with veggies
Breakfast: bacon and eggs.
Lunch: Leftover burgers and veggies from last night.
Dinner: Salmon with butter and vegetables.
Breakfast: eggs and vegetables
Lunch: Prawn salad with some olive oil.
Dinner: Grilled chicken with vegetables.
Breakfast: omelet with various vegetables,
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and Vegetables.
Breakfast: bacon and eggs.
Lunch: Chicken salad with a little olive oil.
Dinner: pork chops with vegetables.
Breakfast: Omelette with various vegetables.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of nuts.
Dinner: Meatballs with vegetables.
Breakfast: bacon and eggs.
Lunch: Smoothie with coconut milk, some cream, chocolate protein powder and berries.
Dinner: Grilled chicken with raw spinach on the side.
Include plenty of low-carb vegetables in your diet. If your goal is to stay under 50 grams of carbohydrates per day, you can eat lots of vegetables and one piece of fruit per day. If you’d like to see more meal grab examples, check out this article on 7 Healthy Low Carb Meals in Under 10 Minutes.
If you’re healthy, lean, and active, you can add in tubers like potatoes and yams, as well as healthy grains.
Healthy, low-carb snacks
There’s no health reason to eat more than three meals a day, but if you’re feeling hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks to keep you full:
A piece of fruit
A whole yogurt
One or two hard-boiled eggs
A handful of nuts
Some cheese and meat
to eat out
It’s fairly easy to make your meals low-carb compatible at most restaurants.
Order a main course with meat or fish.
Drink plain water instead of sodas or sugary fruit juices.
Replace bread, potatoes or rice with vegetables.
A simple low carb grocery list
A good rule of thumb is to shop around the area where whole foods are most likely to be found. By focusing on whole foods, your diet will be a thousand times better than the standard western diet. Organic foods are also popular and are often considered healthier, but are generally more expensive.
Try to go for the least processed option while staying within your price range.
Meat (beef, lamb, pork, chicken, bacon)
Fish (fatty fish like salmon is best)
Eggs (choose omega-3 enriched or grass-fed eggs if you can)
Yoghurt (whole, unsweetened)
blueberries (fresh or frozen)
Fresh vegetables (green vegetables, peppers, onions etc.)
Frozen vegetables (broccoli, carrots, various mixes)
Seasonings (sea salt, pepper, garlic, mustard, etc.)
If you can, rid your pantry of all unhealthy temptations like chips, candy, ice cream, soda, juice, bread, cereal, and baking ingredients like refined flour and sugar.
Low-carb diets limit carbohydrates, such as those found in sugary and processed foods, pasta, and bread. They are rich in proteins, fats and healthy vegetables. Studies show that they can lead to weight loss and improved health. The meal plan above gives you the basics of a healthy, low-carb diet. If you need a comprehensive list of low carb recipes that are both easy and delicious, check out this article on 101 Healthy Low Carb Recipes That Taste Amazing. Of course, you can also search the internet for even more low-carb or Paleo recipes.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.