Low-carb diet plan for weight loss
Listonic team
Updated on Nov 1, 2024
A low carb diet for weight loss helps your body burn fat by restricting sugars and starches. It is the best solution if you need to lose weight as you would still be able to have meals rich in proteins and good fats. This is a practical solution when aiming at getting the right results and, at the same time, maintaining a balanced diet.
Diet plan grocery list
Chicken breast
Salmon
Ground beef
Eggs
Spinach
Broccoli
Cauliflower
Avocado
Almonds
Walnuts
Greek yogurt
Cheddar cheese
Coconut oil
Olive oil
Zucchini
Cucumber
Romaine lettuce
Celery
Green beans
Asparagus
Bell peppers
Blueberries
Strawberries
Flaxseeds
Pumpkin seeds
Turkey breast
Pork loin
Shrimp
Tuna
Cod
Mushrooms
Garlic
Ginger
Diet plan overview
A low-carb diet for weight loss means less carbohydrates in food intake in order to require the body to burn fat for energy. With reduction of carbs, an increase of protein and fat is recommended. This helps avoid hunger pangs and, in the end, a deficit in calories is maintained.
This approach supports high variety of meat, vegetables or nuts, and is therefore satisfying and healthy. The diet is created so that you're able to shed the needed pounds without feeling unsatisfied with your meals.
Foods to eat
High-Protein Foods: Meats, eggs, and fish that help satisfy hunger and reduce the need for food-seeking behavior.
Leafy Greens: Spinach, kale, and similar greens with low calorie and carbohydrate levels.
Good Fats: Healthy oils like olive, coconut, and avocado, which make energy maintenance easier on a low-carb diet.
Nuts and Seeds: Almonds, chia seeds, and flax seeds provide essential fats and fibers.
Berries: Strawberries, raspberries, and blackberries are rich in antioxidants and low in carbs.
✅ Tip
Foods not to eat
Starchy Vegetables: Includes potatoes, yams, and similar root vegetables that provide too many carbohydrates.
Sugar-Sweetened Beverages: Such as sodas and fruit juices.
Grains: Bread, pasta, rice, and cereals, which are high in carbohydrates.
Processed Snacks: Potato crisps, biscuits, and similar snacks with high calories and little nutritional value.
High-Sugar Fruits: Honeydew, mango, pineapple, or banana should be chosen over apples or grapes.
Main benefits
Cutting down on carb intake can be successful particularly for weight management. In this case, since there is a scarcity of carbohydrates, the body instead uses the fat that has been stored for energy. This strategy contributes to weight loss because it stimulates the body’s mechanism of fat utilization. Furthermore, low carb diet for weight loss will make you feel stuffed for quite some time and therefore, helping you in long term weight management.
📊 39% of American men have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and cheddar cheese
- Lunch:Grilled chicken breast with avocado and romaine lettuce salad
- Dinner:Pan-seared salmon with sautéed asparagus and garlic
- Snack:Greek yogurt with blueberries and flaxseeds
Day 2
- Breakfast:Omelette with mushrooms, bell peppers, and spinach
- Lunch:Tuna salad with cucumber, celery, and olive oil dressing
- Dinner:Roasted pork loin with broccoli and cauliflower mash
- Snack:A handful of almonds and walnuts
Day 3
- Breakfast:Greek yogurt with sliced strawberries and pumpkin seeds
- Lunch:Turkey breast wraps using romaine lettuce as the wrap, filled with avocado and bell peppers
- Dinner:Grilled shrimp with garlic zucchini noodles
- Snack:Boiled eggs with a side of sliced cucumbers
Day 4
- Breakfast:Fried eggs in coconut oil with sautéed spinach and mushrooms
- Lunch:Ground beef patties with steamed green beans and a slice of cheddar cheese
- Dinner:Baked cod with roasted bell peppers and asparagus
- Snack:Celery sticks with almond butter
Day 5
- Breakfast:Smoothie with Greek yogurt, blueberries, strawberries, and spinach
- Lunch:Grilled salmon salad with romaine lettuce, avocado, and olive oil dressing
- Dinner:Stir-fried shrimp with broccoli and bell peppers in ginger and garlic
- Snack:Walnuts and pumpkin seeds
Day 6
- Breakfast:Poached eggs with sautéed asparagus and mushrooms
- Lunch:Chicken breast salad with spinach, cucumber, and flaxseeds
- Dinner:Pork loin roast with cauliflower and garlic mash
- Snack:Cheddar cheese slices with sliced bell peppers
Day 7
- Breakfast:Eggs scrambled with ground beef and spinach
- Lunch:Cod fillets grilled with lemon, served with a side of green beans
- Dinner:Turkey breast baked with a side of steamed broccoli and carrots
- Snack:Avocado slices with a sprinkle of salt and lemon
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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