Low-Carb Diet Plan for Beginners: Start Losing Today
Beginning a low-carb nutrition plan can be intimidating, but this plan proves that it can be done with simple and flexible meal choices. It concentrates on high-protein and high-fat content foods by completely cutting off high-carb foods. Suitable for beginners hoping to adopt low-carb diets without too much effort.
Diet plan grocery list
Eggs
Chicken breast
Salmon
Avocado
Spinach
Kale
Broccoli
Cauliflower
Almonds
Walnuts
Coconut oil
Olive oil
Butter
Cream cheese
Greek yogurt
Cottage cheese
Beef
Pork loin
Turkey
Tuna
Shrimp
Asparagus
Zucchini
Bell peppers
Mushrooms
Cheddar cheese
Mozzarella cheese
Celery
Cucumber
Romaine lettuce
Brussel sprouts
Radishes
Blueberries
Diet plan overview
This low-carb diet plan for beginners proposes very gentle introduction to healthy eating by limiting amount of carbohydrates and shifting the focus onto wholesome proteins and fats. This type of diet teaches the novices the fundamental concepts of how to restrain their carbohydrate intake and how it is possible to make some of the healthier choices available to them.
This plan also covers the ways to interpret nutrition labels and how to avoid hidden carbohydrates, which can be especially beneficial for people who are new to the low-carb culture. This further serves as a guide in making drastic changes in your way of eating without being discouraged.
Foods to eat
- Simple Proteins: These include eggs, beef, and chicken, which can be cooked easily and are common low-carbohydrate food options.
- Easy-to-Prepare Vegetables: Pre-cut vegetables such as bell peppers, cucumbers, and celery are ideal and healthy snacks.
- Healthy Fats: Pre-portioned packets of nuts, single servings of guacamole, and olive oil dressings help keep portion control in check.
- Cheese and Yogurt: Cheese portions, cheese sticks, and plain Greek yogurt are filling and low in carbs.
- Low-Carb Meal Supplements: Protein shakes and protein bars make convenient low-carb snacks.
✅ Tip
Foods not to eat
- Starchy Foods: Foods like potatoes, corn, or peas, which are high in carbohydrates, can hinder ketosis.
- High-Carb Snacks: Pretzels, crackers, and popcorn are tasty but also high in carbohydrates.
- Sugar-Loaded Desserts: Desserts like cookies, cakes, and pastries contain more calories than nutrition.
- Alcoholic Beverages: Beer, sweetened wines, and most cocktails are high in sugars and can disrupt a low-carb diet.
- Regular Soft Drinks: Sweetened sodas and other sugary drinks add empty calories and high sugar intake.
Main benefits
The low carb diet for beginners is made simple and allows you to cut down on carbs and increase protein and healthy fats as substitutes. This change helps one in losing weight gradually and prevents constant hunger which usually causes excessive eating. For the newbies, this diet is rather an easy way of eating which introduces healthy ways for life.
📊 Nutrient breakdown of the low-carb diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for Low-Carb Diet Plan for Beginners
Day 1
- Breakfast: Scrambled eggs with spinach and cheddar cheese
- Lunch: Grilled chicken breast with avocado and romaine lettuce salad
- Dinner: Baked salmon with asparagus and a side of sautéed kale
- Snack: Celery sticks with cream cheese
Day 2
- Breakfast: Greek yogurt with blueberries and almonds
- Lunch: Turkey breast slices wrapped in romaine lettuce with slices of cucumber and bell peppers
- Dinner: Stir-fried shrimp with broccoli and bell peppers in coconut oil
- Snack: A handful of walnuts
Day 3
- Breakfast: Omelet with mushrooms, mozzarella cheese, and spinach
- Lunch: Beef stir-fry with cauliflower rice
- Dinner: Pork loin roasted with Brussel sprouts and a side of kale salad
- Snack: Cottage cheese with sliced radishes
Day 4
- Breakfast: Boiled eggs and sautéed spinach with olive oil
- Lunch: Baked turkey with steamed broccoli and cauliflower
- Dinner: Grilled tuna steak with avocado and romaine lettuce salad
- Snack: Mozzarella cheese sticks
Day 5
- Breakfast: Fried eggs in butter with sautéed mushrooms and spinach
- Lunch: Grilled chicken salad with avocado, cucumber, and bell peppers
- Dinner: Baked cod with a side of roasted asparagus and Brussel sprouts
- Snack: Greek yogurt with a sprinkle of blueberries
Day 6
- Breakfast: Cottage cheese with chopped celery and radishes
- Lunch: Beef patties with sautéed zucchini and kale
- Dinner: Grilled shrimp with a salad of romaine lettuce, avocado, and bell peppers
- Snack: A handful of almonds
Day 7
- Breakfast: Omelet with turkey, mozzarella, and spinach
- Lunch: Pork loin chops with sautéed mushrooms and cucumber slices
- Dinner: Salmon fillets grilled with a side of steamed broccoli and cauliflower
- Snack: Walnuts and slices of cheddar cheese
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024