A low-carb diet is a popular weight loss diet where you eat fewer carbohydrates and a higher proportion of fat.
One follows a low-carb diet by eliminating or minimizing the intake of sugar and starch. Remember it’s called low carb for a reason, and not ‘no carb’. This means you don’t have to give up on delicious sugary foods to lose weight. The key is moderation.
Don’t starve yourself. Eat whenever you feel hungry and eat until you’re completely satisfied.
Why Low-Carb Diet Works
There are several scientific studies that prove the effectiveness of low-carb diet in losing weight. When you minimize sugar and starchy foods in your diet, your blood sugar is stabilized and the insulin levels drop. This revs up your metabolism and increases the fat burning capacity of your body. It also helps you feel more satisfied. Low-Carb diets also have health benefits beyond weight loss, such as reducing risk factors of diabetes and metabolic syndrome.
Easy to Follow Low-Carb Diet
What to Eat (till you’re completely satisfied)
- Meat: Any type – chicken, pork, turkey, lamb, beef. Try to eat organic or grass fed meat.
- Seafood: All kinds. Try to eat fatty fish such as salmon, mackerel, trout, and tuna.
- Eggs: All kinds – boiled, fried, and omelettes. Try to choose organic eggs.
- Nuts: All kinds – almonds, cashews, walnuts, etc.
- Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satiated. Coconut oil and olive oil are also good options.
- Dairy products: Choose real butter, sour cream, regular milk, and Greek yogurt. Avoid the sugary low-fat products.
- Vegetables that grow above ground: All kinds – broccoli, cabbage, cauliflower, brussels sprouts, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, etc.
- Berries: Blackberry, Blueberry, Strawberry, Cranberry, etc.
What to Avoid (or Eat in Moderation)
- Sugar: Steer clear of sugar. Avoid soft drinks (the worst), ice cream, fruit juice, sports drinks like Gatorade, chocolate, cakes, buns, and breakfast cereals. Avoid sweeteners as well. Try to have your caffeine beverages with palm candy or honey.
- Starch: Avoid bread, rice, pasta, rice, potatoes (includes French fries and chips), porridge, and muesli. Avoid eating legumes and lentils as they have high-carbs. Eat root vegetables in moderation.
- Margarine: High content of trans fat and omega 6 fat. No nutritional quality. Margarine is also linked with several inflammatory diseases and allergies.
- Beer: Called the liquid bread, beer is rich in carbs.
- Fruit: Natural sweetener. Have in moderation.
- Dark Chocolate: Less tasty than regular chocolate, but healthier. Have in moderation.
If you’re a caffeine junkie, substitute the sugar in your morning joe with natural sweeteners such as honey and palm candy. Drink lot of water throughout the day.
[Recommended Reading: Lose Weight Naturally with Oatmeal Water Diet]
Easy to Follow Low-Carb Diet Menu
Remember that this diet is just a sample diet. You can create your own low-carb diet menu from the foods listed above.
- Eggs with Tomato & Pepper OR 2 Hard Boiled Eggs OR Greek Omelet
- Chicken Salad with Olive Oil OR
- Cucumber and Tomato Salad OR
- Steak with Green Beans OR
- Tuna and Cheese Wrap
- Chicken Breast OR
- Lettuce and Tomato Salad OR
- Raw/Steamed Spinach OR
- Chicken Garlic Roast with Roasted Vegetables
- Tea/Coffee with Honey or palm candy
- Nuts (Almonds, Cashews, Walnuts, etc.)
- Milk, Almond Milk, Soy Milk
- Asparagus with Cheese
- Carrots with Cottage Cheese
- Hard Boiled Eggs
- Low-Carb Cheese Cake
- Broccoli with Cheese Dip
- Greek Yogurt
- Mixed Berries Fruit Salad
- Dark Chocolate
- Fruits that you love (in moderation)
This is just one of many low-carb diet plans. Each diet has varying restrictions on the amount of carbs you can eat.
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