Introduction 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 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 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 + sautĂŠd 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: SautĂŠd 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.