Consider this meal plan a simple guide, not one written in stone.
Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, high - *** dairy products, fats, healthy oils and some beets and non-gluten grains.
Do not eat: Sugar, FCS, wheat, seed oil, trans fats, "diet" and low - *** products and high processed foods.
Foods to avoid
You should avoid these six food groups and nutrients in important order:
Sugar: Soft drinks, fruit juices, agave, confectionery, ice cream and many other products with added sugar.
Refined grains: wheat, rice, barley and rye, as well as bread, cereals and pasta.
Trans fats: Hydrogenated or partially hydrogenated oils.
Diet and reduced - *** Products: Many dairy products, cereals or crackers *** - are reduced, but contain added sugar.
Highly Processed Foods: If it looks like it is factory made, do not eat it.
Starch Vegetables: If you follow a very low-carb diet, it is best to limit starchy vegetables in your diet.
You should also read the list of foods that are labeled as healthy foods.
For more information, see this article on 14 Foods To Avoid In A Low Carb Diet.
Low Carb Food List - Foods To Eat
You should base your diet on these real, unprocessed, low-carb foods.
Meat: beef, lamb, pork, chicken and others; It is best to feed hay.
Fish: salmon, trout, haddock and many others; Fish caught in the wild are the best.
Eggs: Omega-3-rich or pasteurized eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
High - *** Dairy: cheese, butter, heavy cream, yogurt.
Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.
If you need to lose weight, be careful with cheese and nuts, because they are easy to overeat. Do not eat more than one fruit in a day.
Foods to include
If you are healthy, active and do not need to lose weight, you can eat some more carbs.
Beets: Potatoes, sweet potatoes and more.
Unprocessed grains: Brown rice, oats, quinoa and many others.
Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).
Additionally, if you wish, you can get small amounts of the following:
Dark chocolate: Choose organic brands that contain at least 70% cocoa.
Wine: Choose dry wines that do not contain sugar or carbs.
Dark chocolate is high in antioxidants and can provide health benefits if you eat it in moderation. However, keep in mind that if you eat / drink too much, both dark chocolate and alcohol will hinder your progress.
Drink
Coffee
Tea
Water
Sugar-free carbonated drinks such as sparkling water.
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A sample low-carb menu for a week
This is a sample menu for a week on a low-carb diet plan.
It provides less than 50 grams of carbs per day. However, if you are healthy and active, you can eat a little more carbs.
Monday
Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
Lunch: Grass-fed yogurt with blueberries and some almonds.
Dinner: Boneless cheeseburger, served with vegetables and "salsa" sauce.
Tuesday
Breakfast: Bacon and eggs.
Meals: Burgers and vegetables from last night's leftovers.
Dinner: Salmon with butter and vegetables.
Wednesday
Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Meal: Shrimp salad with a little olive oil.
Dinner: Grilled chicken with vegetables.
Thursday
Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and vegetables.
Friday
Breakfast: Bacon and eggs.
Lunch: Chicken salad with a little olive oil.
Dinner: Pork chops with vegetables.
Saturday
Breakfast: Omelette with various vegetables.
Lunch: Grass-fed yogurt with berries, coconut flakes and some walnuts.
Dinner: Meatballs with vegetables.
Sunday
Breakfast: Bacon and eggs.
Lunch: Smoothie with coconut milk, heavy cream, chocolate-flavored protein powder and berries.
Dinner: Grilled chicken wings with some green spinach.
Include plenty of low-carb vegetables in your diet. If your goal is less than 50 grams of carbohydrates per day, there will be plenty of space for vegetables and one fruit per day.
If you want to see more examples of Go-to Meals, check out this article on 7 Healthy Low-Carb Meals in Less Than 10 Minutes.
Again, if you are healthy, lean and active, you can add some beets like potatoes and sweet potatoes, as well as some healthy grains like oats.
Healthy, low-carb snacks
There is no health reason to eat more than three meals a day, but if you are hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks that will satisfy you:
A piece of fruit
Finished - *** Yogurt
One or two hard-boiled eggs
Baby carrots
Remnants of last night
Hand full of nuts
Some cheese and meat
Eat at a restaurant
In most restaurants, it is easy to make your meal low in carbs.
Order a main dish based on meat or fish.
Drink plain water instead of baking soda or fruit juice.
Take extra vegetables instead of bread, potatoes or rice.
A simple low-carb shopping list
It is a good rule of thumb to shop around the perimeter of the store where Wholesale Foods is most common.
Focusing on whole foods makes your diet a thousand times better than a standard Western diet.
Organic and grass-fed foods are also popular choices and are often considered healthy, but they are generally more expensive.
Still, try to choose the least processed option that fits your price range.
Meat (beef, lamb, pork, chicken, bacon)
Fish (such as fatty fish)...
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