A Low Carb Diet Plan For Those Who Want To Lose Weight

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A low carbs diet is all about reducing the carbohydrates you consume in a day. This is not limited to just junks but also looks into fruits, vegetables and grains that contain carbohydrates. This diet not only helps in losing weight but also helps in managing diabetes and cholesterol and other health indices.

A low carbs diet includes food items like fish, eggs, high-fat dairy, healthy oils, vegetables and fruits and reduces the consumption of food items like wheat, sugar, processed foods etc.

Here are some facts about a low carbs diet:

1. A low carb diet is not suitable for everyone. Low carbs help manage certain conditions like obesity, high blood sugar, PCOS etc. but that does not mean that this diet will be beneficial to you. You must speak to your dietician before you choose to follow this diet.

2. There are different kinds of carbs, some are needed by your body while others are not. Read the labels and do your research. Carbs found in fruits and vegetables are healthy while those found in soda and candies are not good for you at all. Understand the difference between complex and simple carbs before completely giving up on a certain food group.

3. Because this diet is a new ball game altogether, you might take some time to adjust to it. There can be some side effects, which will probably take a week to subside, and if it doesn’t, speak to your dietician to know what you must do next.

4. Only following a low carb diet will not help you lose weight. Exercising is a must!

Let us now look into a low carb diet plan that you must follow to lose weight:


# Breakfast

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1. Omelet with vegetables, use coconut oil or butter.

2. Smoothie made out of coconut milk, almonds, choice of berries and some protein powder.

3. Make a strawberry smoothie out of coconut milk, strawberries, lime-juice and vanilla extract.

4. Greek yoghurt with almonds and coconut.

5. A bowl of oatmeal with a banana.

6. A bowl of poha or upma.

# Afternoon Snack

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1. 1 apple or banana.

2. 2 hardboiled eggs.

3. Some almonds and walnuts.

4. Half a cup of blueberries.

5. A small kiwi.


# Lunch

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1. Zucchini and walnut salad. Mix olive oil, mayonnaise, lemon juice, garlic, salt and chili to make your dressing. Cut a zucchini and sauté it in a frying pan until it turns brown. In a bowl, mix your choice of greens with the dressing, zucchini and walnuts. Add salt and pepper and enjoy.

2. Make a salad with tomatoes, cucumber, onion, green bell pepper, feta cheese, olive oil, vinegar, oregano, salt and pepper.

3. Make a salad with leafy greens, cherry tomatoes, cucumber, mayonnaise, olive oil, bell peppers and smoked salmon or chicken.

4. 2 whole-wheat chapattis with a bowl of chickpeas and half a cup of non-fat cheese.

# Evening Snack

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1. Carrot with hummus.

2. Handful of almonds.

3. Bell peppers with Pico de Gallo.

4. 1 bowl of poha and a glass of tea.

Also, read 10 High Protein Snacks That Are Portable And Healthy.


# Dinner

2016 New York Taste Presented By Citi Hosted By New York Magazine

1. Vegetable patty with a side of sprout salad and Pico de Gallo.

2. A bowl of brown rice with a helping of mixed vegetables and raita.

3. Salmon with a side of vegetables.

4. Grilled chicken with a side of vegetables.

5. Greek salad with hummus and whole-wheat pita.

6. 2 chapattis with a bowl of vegetables, raita and dal.

This meal plan gives you a brief overview of what your diet must look like. The full plan has a generous amount of fruits and vegetables. Oil has been limited and carbs from natural sources has been maximized. All you need to do is mix and match the above-mentioned options to come up with a diet plan that you can stick to.

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Do make note of some important tips before you get on with it:

1. Be practical and make a plan that you know you will be able to follow.

2. Keep low carb snacks ready. Hunger pangs can strike any time and you do not want to get lured into drinking a can of soda, do you?

3. Even if you are not the one to cook, make a big portion and freeze the leftovers. You can also make the salad dressing and hummus in advance and carry a small portion of it when you go out.

4. Go all out with liquids. Have a lot of water and smoothies. Sparkling water goes a long way too.

5. We are aware that refined grains must be avoided. However, rotis and chapattis have been added to the diet plan. This is because our body is used to a certain diet and shocking it completely at once will make it extremely difficult to stick to your diet. Moderation is the key.

6. Starchy vegetables must be avoided.

7. Those who have Type 1 diabetes but are not facing weight issues need not follow a low carb diet. You must consult your doctor to see what is best for you.

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Edited by Amar Anand