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Low carb diet plan for weight loss: A Complete Guide

Low-carb diets are becoming a fad lately. Following a low-carb diet has a significant impact on weight loss. An optimum low-carb diet restricts carbohydrates that are found in foods like bread, sugary items, sweetened beverages, etc. Consuming a low-carb diet will improve your health and aid weight management. However, there you should not significantly restrict your intake of carbs as it might have adverse effects. There is an optimum amount of carbohydrates that a low-carb diet must include.

The three main aspects that should impact your food choices are your present health conditions, daily workout intensity, and weight loss goals. There is no exact low-carb diet that works for everyone. A low-carb diet for weight loss for one person can be different from that of others. You cannot cut carbohydrates completely from your diet as carbs contain fiber that helps you feel full and other important nutrients and vitamins that are required by your body. Therefore, an optimum low-carb diet for weight loss should include some sources of carbohydrates so that your body doesn’t face any deficiencies.

What Is a Low-Carb Diet?

A low-carb diet is simply about reducing the consumption of carbohydrates in your diet. This diet restricts all those foods that are high in carbohydrates and replaces them with foods that are high in protein, fats, and healthy vegetables. A low-carb diet for weight loss means intaking less than 130g of carbohydrates a day. However, a low-carb diet should never be misinterpreted as a no-carb diet as there are certain benefits of carbohydrates that our body requires. A low-carb diet may or may not suit everybody therefore, it is essential to find out how much minimum carbohydrate your body requires depending upon its health conditions. Managing your daily intake of carbohydrates can help you with better weight management.

How does a Low Carb Diet Plan help in Weight Loss?

Carbohydrates are required by the body to produce energy. Complex carbohydrates are broken down into simple sugar (glucose) during digestion and released into the blood. As a result, our body secretes insulin so that the released glucose can enter our body cells and be used up as energy. The glucose which remains unused is either stored in our liver and muscles or transformed into fats. However, if you are intaking a low-carb diet plan for weight loss, your body remains with fewer carbs to produce energy and as a result, it uses the extra energy stored in the form of fats to fulfill its requirements which stimulates weight loss. Therefore, a low-carb diet plan for weight loss should be your go-to if you want to achieve your dream body. Also know about low carb diet for diabetics.

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What to eat?

Typically, a low-carb diet focuses on foods that are high in protein along with some non-starchy veggies. Here are different food items that you must add to make your low-carb diet plan for weight loss an efficient one.

  • Non-starchy vegetables- Zucchini, broccoli, cabbage, brussels sprouts, tomatoes, and carrots must be included in your diet along with green leafy vegetables like spinach, parsley, etc.
  • Meat- Foods such as chicken, beef, lamb, and pork are perfect for muscle building and weight loss.
  • Fish and seafood- Consume foods like salmon, trout, haddock, shrimp, etc. that fulfill essential nutrient requirements of the body.
  • Eggs- Consume omega-3-rich eggs or pastured eggs to make your diet effective.
  • Fruits- Packed with vital vitamins and nutrients you must include avocado, berries, melons, pears, apples, etc. to achieve low-carb weight loss.
  • Seeds and nuts- Almonds, walnuts, sunflower seeds, chia seeds, etc. are perfect for a low-carb diet.
  • Oils and fats- An optimum low-carb weight loss diet includes coconut oil, fish oil, olive oils, lard, etc.
  • Dairy- High-fat dairy products like cheese, yogurt, butter, etc. must be considered.

Make sure to consume the right quantities of these foods as overeating them might affect your weight loss goals.

What to avoid?

Apart from what to include it is essential to know what should be excluded from your diet. Here’s a list of items that you should eliminate.

  • Highly processed foods- Chips, cookies, packed foods, etc. should be strictly avoided.
  • Refined grains- Grains like wheat, rice, barley, etc. are difficult to digest and therefore should be neglected.
  • Trans fat- Avoid fried food items that contain hydrogenated oils.
  • Sugar- Sugar must be treated as your enemy if you want to lose weight. Eliminate soft drinks, candies, ice-creams, chocolates, etc.
  • Starchy veggies- Do not consume unlimited starchy veggies like corn, sweet potatoes, green peas, etc.

One Week Low-Carb Diet Sample for Weight Loss

Here’s a sample for one week of a low-carb diet plan for weight loss that will produce significant results if you follow it without any cheating.

Day 1

Breakfast- Omelet with healthy veggies stirred in coconut oil.

Lunch- Vegan yogurt with berries and nuts of your choice.

Dinner- Grilled chicken breast with roasted healthy vegetables.

Day 2

Breakfast- Overnight chia pudding with nuts and melons.

Lunch- Bugless burger with veggies and salsa sauce.

Dinner -Grilled salmon with arugula salad.

Day 3

Breakfast- Bacon, and eggs

Lunch- Chicken and vegetable soup

Dinner- Pork chops with garlic broccoli

Day 4

Breakfast- Eggs and vegetables fried in butter or coconut oil.

Lunch- Shrimp salad made with olive oil

Dinner- Steak and veggies

Day 5

Breakfast- Eggs with sautéed vegetables like spinach or kale

Lunch- Chicken salad with olive oil

Dinner- Salmon with butter and non-starchy vegetables

Day 6

Breakfast- Raspberries with Greek yogurt with added nuts and seeds

Lunch- Burrito bowl with cauliflower rice

Dinner- Meatballs with vegetables

Day 7

Breakfast- Smoothie with protein powder, berries, and almonds

Lunch – Chicken and vegetable soup

Dinner- Shrimp and vegetable stir fry

You can munch on low-carb snacks like fruits, boiled eggs, a handful of nuts, the previous night's leftovers, etc. to satisfy extreme hunger.

Bottomline

An effective low-carb diet plan restricts the intake of carbs that are present in sugars, processed foods, etc. Following a low-carb diet consistently will help you to lose the extra kilos by being in a calorie deficit. Ensure that your low carb never turns into no carbs as your body should always have the essential nutrients and vitamins that it requires for smooth functioning. Do not exceed the carb requirement of your body if your goal is to lose weight. An optimum low-carb diet will not only help you to lose weight but also help you to reap other health benefits. Also know about weight loss plateau.

FAQs

How much weight can you lose in a week on a low-carb diet?

After following a low-carb diet consistently for a few weeks people generally start to lose 0.5-1 kgs a week which is considered a sustainable rate of weight loss. The rate of losing weight differs from person to person depending on how their body responds to the low-carb diet.

How many carbs should you eat in a day if you want to lose weight?

If weight loss is your primary goal then you must restrict your daily carb intake to less than 150 grams each day. However, do not eliminate carbs from your diet as this may have adverse effects on your body.

What is the best breakfast if you are trying to lose weight?

Start your day with fat-burning drinks like lemon water, apple cider vinegar, etc. An excellent weight loss chart that consists of breakfast including foods like eggs, oatmeal, burrito, healthy veggies, fruits, etc. Make sure to include foods that fulfill your body’s vitamins and nutrient requirements.

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