Adopting a low-carb diet is one of the trends for people that want to lost weight in a healthy manner. It consists of limiting the number of foods that contain this nutrient while opting for other sources of energy such as fruits and vegetables.
On the other hand, to compensate for this reduction, it’s recommended that you increase the amount of protein and unsaturated fats or “good fats.” Due to their high energetic value, they allow you to stimulate the functions of your metabolism to optimize fat burning.
When compared to other dietary plans, this one only reduces the amounts of carbohydrates, but should not eliminate them altogether.
What are the advantages? How do I plan my meals?
Next, we’ll share some of the benefits and the simple rules so that you can put them in practice. Before we start, however remember that these menus should only last for 7 days. After, you should follow a totally balanced diet.
What Are the Benefits of a Low-Carb Diet?
In a low-carb diet, the aim is to limit the consumption of foods like rice, pasta, and bread, with the goal of losing weigh more easily. It’s not a restrictive diet since you include sources of complete carbohydrates, protein and fatty acids.
Carbohydrates, or carbs, are one of the macronutrients that are part of the base of the food pyramid. However, when you’re trying to lose weight, it’s important to limit the amount of these that you eat and choose foods that contain lower quantities.
Following a diet plan that reduces the amount of carbs you eat can also provide your body other health benefits. In fact, it’s recommended as a way to reduce your risk of cardiovascular disease that comes from obesity. Here are some more of its health benefits. A low-carb diet:
- Helps reduce the feeling of anxiety because of hunger.
- Stabilizes the segregation of gastric acids.
- Improves liver function.
- Controls high blood sugar levels.
- Reduces fat buildup and stimulates the formation of muscle mass.
The Low-Carb Diet: Permitted and Prohibited Foods
To carry out the model low carb diet, it’s important to learn to identify which foods are recommended and which foods should be limited. You need to get to know some other sources of energy for your body and vary your menu of the day.
- Fresh fruits and vegetables
- Legumes and tree nuts
- Lean meats (chicken, fish, etc.)
- Low-fat dairy
- Olive oil
- Healthy seeds (chia, flax, sesame, etc.)
- Most condiments and fresh herbs
- Avocado, fruit and oil
- Coffee and teas without sugar
- Sweets and processed desserts
- Refined sugar
- Whole milk and flavored milk products
- Fruit in syrup
- Chocolate and derivatives
- Sugared desserts
- Potatoes and rice
- Sodas and sweetened beverages
- Pasta and whole grains
- Corn and derivatives
One Week Menu for a Low Carb Diet
The objective of this week-long low carb diet is to achieve a reduction in body fat. Through this, you can benefit from other macronutrients such as protein and fats, which become the main source of energy.
However, it’s important to monitor the overall amount of calories you’re eating since eating too many will stop you from getting the results you’re hoping for.
- Breakfast: a cup of skim milk, a cup of chopped strawberries and two cooked eggs.
- Lunch: a portion of chicken or fish, a sliced tomato with olive oil and a portion of legumes.
- Dinner: green salad with pieces of chicken or ham and whatever tea you’d like.
- Breakfast: a grapefruit in slices, one slice of whole grain bread with peanut butter and coffee to taste.
- Lunch: a portion of grilled steak mixed salad with tomato, a green apple and iced tea.
- Dinner: tuna with watercress salad and tea.
- Breakfast: an omelet with red bell pepper and onion, whole grain toast and black coffee.
- Lunch: a portion of grilled chicken breast, lettuce and tomato salad, kiwi, and tea.
- Dinner: spinach salad with green bell pepper, cheese, and ham, and whatever tea you’d like.
- Breakfast: strawberry and blueberry smoothies with coconut milk, and a slice of whole grain bread with fresh cheese.
- Lunch: a portion of fish with herbs, cherry tomatoes, an avocado, and whatever tea you’d like.
- Dinner: one grilled hamburger patty, green salad, and tea.
- Breakfast: medium bowl of blackberries, fat-free yogurt, and tree nuts.
- Lunch: a portion of pork and a salad with lettuce, tomato and onion.
- Dinner: tuna salad, a slice of whole grain bread, and an orange.
- Breakfast: a cooked egg, fat-free milk, and a cup of strawberries or blueberries.
- Lunch: mixed green vegetable salad with nuts, a portion of fish and iced tea.
- Dinner: two slices of turkey, cucumber and lemon, and whatever tea you’d like.
- Breakfast: a cup of yogurt with almonds, and half a cup of blackberries.
- Lunch: one portion of salmon, salad with lettuce and cucumbers, an avocado and iced tea.
- Dinner: mixed salad with pieces of turkey, tea, and half of a grapefruit.
- A handful of tree nuts
- Natural, fat-free yogurt
- Fruit salad
- Vegetable smoothies
Note: These menus are just a model for a low carb diet. Therefore, you can incorporate some of the prohibited foods as necessary. Additionally, if your objective is to lose weight, it’s a good idea to add an exercise routine along with dieting.
A low-carb diet is a simple model of foods that can bring you lots of benefits. Despite this, it’s not good to follow this for too long because this macro-nutrient is one of the main sources of energy for your body.