Low-carb Diet Plan For Weight Loss

By Author: Anita kapoor
Total Articles: 15
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A Low-carb diet means a food plan that contains less carbohydrates and more healthy fat. A Low-carb diet has a lot of advantages which don't just narrow down to weight loss. Following this diet plan leads to balanced blood sugar levels due to less intake of sugar. This in turn results in a drop in Insulin levels. A Low-carb diet helps you burn more fat. It also makes you binge less, keeps you full for a longer time yet induce weight loss.

Food Items To Be Avoided

1. Sugar based food products like Ice Cream, Chocolates, Candy,Carbonated Soft Drink Carbonated Soft Drinks and many more
2. Mechanically refined grains as well as their by-products like Rice, Wheat and Barley being used to make Bread, Pasta and breakfast Cereals
3. Food items that contain Trans fat and artificial emulsifiers
4. Items that pose as 'Zero Calories, No/Low Fat' and other diet products which are deemed dangerous.
5. Processed foods and
6. Starch rich vegetables like Potatoes, Corn and Peas.

A Checklist Of Low-Carb Foods:

1. Meat - Chicken, Lamb, Beef and Pork (grass and fodder eating animals)
2. Fish - Salmon, Trout and others (freshly caught sea life)
3. Eggs - Pastured eggs are mostly preferred or the ones that contain Omega-3
4. Fresh produce of green leafy vegetables
5. Fresh fruits including all types of berries
6. Nuts and Seeds - Almond, Peanuts, Flax seedsFlax seeds, Chia seeds and others
7. Diary rich in fat like Cheese, Butter and Yogurt
8. Fats and Oils like Fish oil, Olive oil and others

Low-Carb Diet Plan Sample -

1. Monday

Breakfast: 1 apple + 10-15 gm whey in skim milk

Mid-Morning Snack: Moong sprouts salad

Lunch: Brown rice + kidney beans + raita

Evening Snack: Egg white omelet

Dinner: Salad + veggies + skim paneer paratha

2. Tuesday

Breakfast: Oats porridge + egg whites

Mid-Morning Snack: Apple

Lunch: Jowar roti + green veggies + 1 bowl dal + salad

Evening Snack: Almonds + walnuts + whey in skim milk

Dinner: Clear soup + salad + grilled fish

3. Wednesday

Breakfast: Oats + skim paneer chilla

Mid-Morning Snack: Orange

Lunch: Clear soup + sautéd veggies + grilled chicken

Evening snack: Roasted quinoa salad

Dinner: Skim paneer tikka + salad + clear soup

4. Thursday

Breakfast: Moong dal-egg chilla

Mid-Morning Snack: 10-12 pcs papaya

Lunch: Whole-wheat roti +skim paneer + green veggies + salad

Evening Snack: Oats upma with veggies

Dinner: Sautéd veggies + grilled chicken

5. Friday

Breakfast: Ragi dosa + whey in skim milk

Mid-Morning Snack: Guava

Lunch: Bajra roti + veggies + raita

Evening Snack: Skim paneer roll

Dinner: Egg curry + salad + 1 whole-wheat roti

6. Saturday

Breakfast: Whole-wheat egg white sandwich

Mid-Morning Snack: Apple

Lunch: Dalia khichdi + veggies + salad

Evening Snack: Salad + whey in skim milk

Dinner: Chicken cutlet + clear soup

7. Sunday

Breakfast: Skim paneer paratha + skim curd

Mid-Morning Snack: Pear

Lunch: Ragi dosa + Sambhar

Evening Snack: Whole-wheat veg sandwich
Dinner: Soup + veggies + grilled chicken

The above meal plan gives you the basics of healthy, low-carb eating.

There are certain food products and beverages that can be taken in moderation while being on a low-carb diet like Dark Chocolate, Coffee, Tea and Flavoured Milk.