Low carb diet is intended to limit the carbohydrates you eat in your diets, such as those found in grains, vegetables, fruits and many low carb diets appropriate to your diet.
The goal of this system is to eat low-carbohydrate foods in the diet and help you in losing weight and also have other benefits such as reducing the risk of diabetes.
Why follow a low carb diet?
You may need to follow a low carbohydrate diet for the following reasons:
Determine the number of carbohydrates you enter into your diet for weight loss.
You want to change your eating habits in general.
In order to enjoy low carbohydrate foods.
Consult your doctor before starting any diet, especially if you have certain health problems such as diabetes, heart disease.
Diet based on low carbohydrate foods helps you reduce the number of processed foods. There is a lot of scientific evidence that proves efficacy as the best system for people who want to lose weight and reduce the risk of certain diseases.
What Are Carbohydrates?
Carbohydrates are part of the bio-diet and supply the body with vitamins and minerals. It is one of six nutrients necessary to extend the body energy.
Carbohydrates can be stored in muscles and carbohydrates help the body to function properly and regulate blood sugar levels. However, the presence of a large percentage of carbohydrates in the body leads to weight gain as it causes the accumulation of fat.
Simple and complex carbohydrates:
The body converts carbohydrates during digestion into sugar and carbohydrates can be classified into simple and complex. Simple carbohydrates are digested and rapidly digested and converted to sugar quickly in bloodstreams such as soft drinks.
Complex carbohydrates are difficult to digest and converted into sugars such as whole grains, vegetables, and fruits. Generally, a nutritionist is advised to follow a diet containing low carbohydrate foods, which are complex carbohydrates.
Low Carb Diet Plan:
There is a range of low carbohydrate foods that you can add to your weight loss diet.
List of foods you can eat:
Meat: Beef, lamb, red meat, chicken and other animals that feed on grass.
Fish: Salmon, marinated.
Eggs: Because it is rich in omega-3.
Vegetables: spinach, broccoli, cauliflower, carrots and many other vegetables.
Fruits: apples, oranges, pears, grapes, strawberries.
Nuts: Almond, Walnut, Sunflower seeds.
Dairy produce and sour milk products: Cheese, Butter, cream.
Fat and oils: coconut oil, butter, olive oil.
Foods you should avoid:
Sugars: Soft drinks, Juices, high-sugar, Ice-cream, Confectionery.
Gluten grains: such as barley, white bread, pasta, white rice.
Unsaturated fats: hydrogenated oils.
High omega-3: vegetable oils such as safflower, canola.
Industrial sweeteners: saccharin, aspartame, you can use stevia instead.
Must avoid processed foods.
Foods you may need to eat:
Oatmeal and quinoa tablets are non-gluten-free.
Dark chocolate with a choice of chocolate containing 77% cocoa.
Beverages that need to be included:
Soda without artificial sweeteners.
Low Carb Diet Plan For One Week:
This plan gives you about 50 grams of total carbohydrates per day and you can include the above foods in a healthy diet.
First day :
Breakfast: omelettes with fried vegetables in butter or coconut oil.
Lunch: yoghurt, berries, a bunch of almonds.
Dinner: Cheeseburger with vegetables.
The second day :
Breakfast: 2 slices of red meat, eggs.
Lunch: Burgers with fried vegetables.
Dinner: Salmon, vegetables.
The third day :
Breakfast: eggs, fried vegetables.
Lunch: shrimp salad with a little olive oil.
Dinner: Grilled chicken with vegetables.
The fourth day :
Breakfast: omelettes with fried vegetables in coconut oil.
Lunch: Coconut juice with milk, berries, almonds, protein drink.
Dinner: Steak, vegetables.
The fifth day :
Breakfast: Red steaks, eggs.
Lunch: chicken salad with olive oil.
Dinner: Red steaks, vegetables.
The sixth day :
Breakfast: omelettes with fried vegetables.
Lunch: yoghurt with berries, coconut flakes and a bunch of walnuts.
Dinner: Steaks with vegetables.
The seventh day :
Breakfast: red meat, eggs.
Lunch: coconut juice with milk, a little creamy chocolate flavour or protein and raspberry drink.
Dinner: grilled chicken wings with spinach.
Low carbohydrate snacks:
If you feel hungry while following this diet you can introduce snacks between meals and you must be healthy and there are a range of low carbohydrate snacks options that help you increase the feeling of fullness and are as follows:
Any kind of fruit.
A bunch of nuts.
A little cheese and meat.