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Title : A diet plan low carb food and menu that can save your life
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A diet plan low carb food and menu that can save your life

A low carbohydrate diet is a diet that restricts carbohydrates such as those found in food sugar, pasta and bread. It is high in protein, healthy fats and vegetables.

There are many different types of low-carbohydrate diets, and studies show that can cause weight loss and improve health.

This is a detailed eating plan for a low-carb diet. What to eat, what to avoid, and an example of low-carb menu for a week.

plan low carb diet meal

What foods you should eat depends on a few things, including how healthy you are, how much exercise and how much weight you have to lose .

consider this as a general guide, not something written in stone.

Basics

Eat :. Meat, fish, eggs, vegetables, fruits, nuts, seeds, dairy products high in fat, fat, healthy oils and maybe even some tubers and cereals without gluten

Do not Eat :. sugar, fructose, wheat, seed oils, trans fats, "diet" and low-fat and highly processed foods

Foods to avoid

avoid these foods 7 in order of importance:

• Sugar :. Soft drinks, fruit juices, agave, sweets, ice cream and many other
• Gluten Grains: wheat, buckwheat, barley and rye. It includes breads and pastas.
• Trans fats :. "hydrogenated" or "partially hydrogenated oils"
• High initial and omega-6 vegetable oils :. Cottonseed-, soybean-, Sunflower, grapeseed-, corn, safflower and canola
• Artificial Sweeteners: Aspartame, saccharin, sucralose, cyclamate and acesulfame potassium. Use Stevia instead.
• products "diet" and "low fat": Many dairy products, cereals, cookies, etc.
• highly processed foods :. If it looks like it was made in a factory, do not eat

You should read ingredient lists, even foods labeled "healthy food."

Low Carb Food List - Food to eat

should base your diet on these nutritious foods low in carbohydrates real, unprocessed.

• Meat: beef, lamb, pork, chicken and others. Grass-fed is best.
• Fish salmon, trout, walleye and many others. Wild-caught fish is better.
• Eggs: Omega-3 enriched or pastured eggs are better
• :. vegetables. spinach, broccoli, cauliflower, carrots and many others
• Fruits: Apples, oranges, pears, blueberries, strawberries
• . nuts and seeds: almonds, walnuts, sunflower seeds, etc.
• high milk fat content: cheese, butter, cream, yogurt
• Fats and Oils :.. oil coconut oil, butter, lard, olive oil and cod liver
  

  may eat

  If you are healthy, active and no need to lose weight, then you can afford to eat more carbohydrates.

  • Tubers: potatoes, sweet potatoes and some other
  • gluten-free grains. rice, oats, quinoa and many others
  .
  • pulses :. Lentils, black beans, pinto beans, etc. (If tolerated)

  You can have these in moderation if you want:

  • Dark Chocolate :. Choosing organic brands, with 70% cocoa or higher
  • Wine :. Choose dry wines without added sugar or carbohydrates

  The black chocolate is rich in antioxidants and may provide health benefits when consumed in moderation. However, note that both the black chocolate and alcohol can slow your progress if you eat / drink too much.

  Drink

  • Coffee
  • Tea
  • Water
  • carbonated soft drink with no artificial sweeteners.
    

    A sample low carb menu for a week

    This is a sample menu for a week on a plan low-carb diet.

    Provides less than 50 grams of total carbohydrates per day, but as I mentioned earlier, if you are healthy and active that can go beyond that.
    

    Monday

    • breakfast :. Tortilla with various vegetables, fried in butter or coconut oil
    • Lunch :. grass-fed yogurt with blueberries and a handful of almonds
    • Cena :. cheese (without bread), served with vegetables and salsa sauce

    Tuesday

    • breakfast :. bacon and eggs
    • Lunch :. burgers and leftover vegetables from the night before
    • Cena :. Salmon with butter and vegetables

    Wednesday

    • breakfast :. eggs and vegetables, fried in butter or coconut oil
    • Lunch :. Shrimp salad with a little olive oil
    • Cena :. Grilled chicken with vegetables

    Thursday

    • breakfast :. Tortilla with various vegetables, fried in butter or coconut oil
    • Lunch :. Smoothie with coconut milk, berries, almonds and protein powder
    • Cena :. steak and vegetables

    Friday

    • breakfast :. bacon and eggs
    • Lunch :. chicken salad with a little olive oil
    • Cena :. pork chops with vegetables

    Saturday

    • breakfast :. Tortilla with various vegetables
    • Lunch :. Yogurt grass-fed with berries, coconut flakes and a handful of nuts
    • Cena :. Meatballs with vegetables

    Sunday

    • breakfast :. bacon and eggs
    • Lunch :. Smoothie with coconut milk, a little cream milk, protein powder flavored chocolate and berries
    • Cena :. chicken wings grilled with some raw spinach on the side

    include a variety of vegetables in your diet. If your goal is to stay less than 50 grams of carbohydrates per day, then there is room for plenty of vegetables and fruit a day.

    For examples of some of my go to meals, read this :.
    seven healthy foods low in carbohydrates in less than 10 minutes

    Again, if you are healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthy grains like rice and oats.

    Some healthy, low carb snacks

    There is no health reason to eat more than 3 meals a day, but if you get hungry between meals, then here are some easy to prepare low snacks healthy carbohydrates that can fill up:

    • A piece of fruit
    • full fat yogurt
    • hard-Boiled Egg or two
    • Carrots
    • leftovers from last night
    • a handful of nuts
    • some cheese and meat

    Eating restaurants

    in most restaurants, it is quite easy to make your meals LCRF to use.

    1. order a main course meal meat or fish dishes.
    2. Ask them to fry foods in real butter.
    3. Get more vegetables instead of bread, potatoes or rice.

    A simple list of buying low-carb

    A good rule is to shop on the perimeter of the store, where whole foods are more likely to be found.

    Organic and grass-fed foods are best, but only if you can easily afford. Even if you do not buy organic, your diet will still be a thousand times better than the standard Western diet.

    try to choose the least processed option that still fits in your price range.

    • Meat (beef, lamb, pork, chicken, bacon)
    • fish (fatty fish like salmon is best)
    • eggs (Choose Omega-3 enriched eggs or feeding if you can)
    • Butter
    • coconut oil (Choose extra virgin)
    • Lard
    • Olive
    • Cheese
    • cream
    • sour cream
    • Yogurt (full fat, sugarless)
    • blueberries (you can buy frozen)
    • Nuts
    • Olives
    • fresh vegetables: greens, peppers, onions, etc.
    • frozen vegetables. Broccoli, carrots, various mixtures
    • salsa sauce
    • Seasoning: sea salt, pepper, garlic, mustard, etc.

    I recommend cleaning your pantry of all unhealthy temptations if you can :. chips, candy, ice cream, soft drinks, juices, bread, cereals and baking ingredients such as flour and sugar

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