Low Carb Diet Plan to Lose Weight Fast
What is a low carb diet plan?
According to the Mayo Clinic, a low carb diet plan is the one that involves less intake of carbs and more intake of proteins and fat, ultimately helping you lose weight fast. A ketogenic diet is one such low carb diet plan.
The whole point of this diet plan is to cut the calories obtained from carbohydrates and therefore focus on eating more good fats and proteins.
It may take a while for the human body to adjust to a low carb diet plan because it is kind of a big transformation in terms of food habits but once you get a grip of it, this diet plan will become your favorite.
Not only does a low carb diet plan help in reducing weight, but it also helps in reducing the risk of getting type 2 diabetes and metabolic syndrome.
Different types of a low-carb diet plan to lose weight fast.
Low-Carb Paleo Diet
This is one of the most popularly followed diets in the world. It encourages people to eat food that was available before the agricultural and industrial revolutions.
Like fish, eggs, vegetables, fruits, nuts, seeds and tubers. This diet restricts eating processed food and sugars just like any other diet and also grains, legumes, and dairy.
A ketogenic diet works on the principle of ketosis. When you consume more fats than carbs, your body starts using fats instead to derive its energy.
The fats are processed in the liver to produce ketones that provide the fuel for the working of the human body. When you eat more carbs the body uses glucose as its primary fuel.
Glucose is formed from the break down of carbs, during this, the fats remain stored in the body, whereas during ketosis fats get burned. Hence, this is a very useful and effective diet for weight loss.
During a keto diet, you can consume around 50g carbs per day.
Typical Low Carb Diet
This atypical carb-restricted diet. You have to lower down your intake of carbs and increase the intake of fats. Grains, potatoes, sugar, and also junk foods are restricted from this diet.
For a steady weight loss, it is hence advisable to consume around 50-100g carbs per day.
Zero Carb Diet
As the name suggests, this diet is completely restricted to carbs and due to this reason it mainly includes animal foods, fish, eggs, and butter.
This diet is much typical and therefore not recommended, as there is no such scientific evidence to prove the benefits of this diet.
Low Carb Mediterranean Diet.
This diet includes eating more Mediterranean foods like fatty fish and extra virgin olive oil instead of red meat and butter.
A low carb Mediterranean diet is said to reduce the risk of getting breast cancer and consequently various heart diseases.
The Atkins Diet
Atkins diet is another popular low carb diet. It is divided into four phases.
Phase 1- eating less than 20g carbs per day for two weeks.
Phase2- gradual addition of nuts, low carb foods and fruits in the diet.
Phase 3- you will most probably get closer to your goal weight by this time. Increase the intake of carbs a little more to slow the weight loss.
Phase 4- this is the maintenance phase, therefore it included eating enough healthy carbs in a way that your weight does not bounce back.
As a result, the whole point of this diet is to keep your eating in check.
Why should you go for a Low Carb Diet Plan?
A low-carb diet is more than beneficial for the human body. This diet plan helps in decreasing the risk of getting prone to various health problems like cardiovascular diseases, high blood pressure, bad cholesterol, type 2 diabetes, metabolic syndrome, and cancer.
It is also a very effective and healthy way to lose those extra inches and obtain healthy body weight.
Diet Plan for 5 days
In general, while following a low carb diet plan you should avoid eating bread, cereal, pasta, fruits, artificial sweeteners, pastries, cakes, sweetened yogurt, beer, and juices. Also, avoid eating processed and refined eatables.
Consequently say no to trans fats, low-fat products, whole grains, starchy veggies, tubers, legumes, etc.
I know it sounds like a very restrictive diet plan but it also offers an array of interesting foods that you can eat like:
Breakfast: omelet made in butter with a few veggies on the side like carrots and broccoli.
Lunch: cauliflower rice with stirred veggies.
Dinner: Pork chops with vegetables.
Breakfast: bacon and eggs
Lunch: egg salad with lettuce
Dinner: beef and cabbage salad.
Breakfast: low carb blueberry muffins
Lunch: white beans and vegetable salad
Dinner: crusted chicken with broccoli and parmesan
Breakfast: mushroom scrambled eggs in butter.
Lunch: salmon with butter
Dinner: steak, kimchi, and cauliflower rice.
Breakfast: coconut milk, berries and an almond smoothie with a scoop of protein powder.
Lunch: shrimp salad with olive oil
Dinner: ginger lime chicken
Snacks allowed in a low carb diet plan are:
Dark chocolate, avocado, berries (in a limit), apples with almond butter, celery and peanut butter also.
Essential Non-Carb Dishes with Recipes.
1. Cauliflower rice
Trust me, you really need this recipe. Cauliflower rice is like the core ingredient of a low carb diet plan. They are a perfect side dish and when sauteed with enough vegetables, they can become a perfect main dish well.
One large cauliflower
2 tablespoons extra virgin olive oil
2 cloves minced garlic
¼ tsp fine sea salt
½ cup chopped parsley
1 tablespoon lemon juice
A pinch of black pepper
Prep time: 20 min
Cooking time: 15 mins
Cut medium chunks of cauliflower and hence run it through a food processor.
Now put the shredded cauliflower in a muslin cloth and squeeze all the water from it.
Take a pan and heat some olive oil in it. Furthermore, add garlic and cook for a minute or two, add rice and other ingredients.
Cook it for 6-8 minutes, until the cauliflower turns a little brown.
Finally, turn off the gas and your cauliflower rice are ready.
2. Bacon and Eggs
This is a very basic and easy to make the recipe. Also utterly delicious in taste, like who does not love bacon? It gets difficult to believe that you can actually eat bacon and lose weight, but you can!
Make sure to eat bacon once or twice a week, moderation is the key to weight loss.
Calories: 136 (i strip bacon with one fried egg)
Prep and cook time: 10 minutes
Fry bacon in a pan until it’s simmering and ready.
Now toss a few eggs in a pan, it totally depends on how you want to eat eggs.
Half fried eggs go best with bacon.
Finally, you can season your eggs with fine sea salt and a pinch of pepper.
3. Lettuce Wraps
Lettuce wraps a great substitute for regular refined flour wraps. They are low in carbs and a perfect fit for a low carb diet plan. Also, these wraps are extremely flexible and go well anything from eggs to chicken.
4. Chicken Lettuce Wraps
1 tsp soy sauce and vinegar
1 tbsp extra virgin olive oil
One and a half diced onion
2 cloves minced garlic
I tbsp grated the ginger (fresh is better)
1 lb. ground chicken
2 green onions sliced
Fine sea salt to taste
Large lettuce for the wrap
Calories: under 200 calories
Prep and cook time: 30 mins
Heat olive oil in a pan, add onions and cook for 5 mins.
Then add garlic and ginger and cook for one more minute.
Then add chicken and cook until its ready.
Add soy sauce and vinegar.
Season with salt and garnish it with green onions.
Now, take a scoop of the mixture and put it in a lettuce leaf.
Finally, serve immediately.
Include plenty of low carb vegetables.
If eating at a restaurant, order meat or fish-based dish and most importantly avoid bread and rice.
Plan the diet beforehand and shop for all the groceries.
Remove all the junk and processed from your home, this will help avoid any possible deviations in the diet.
Consume an adequate amount of salt as an intake of less salt can make you feel nauseous.
Hydrate as much as you can. Tea and coffee are allowed but stay away from sugar-free drinks
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