Seven Low-Carb Meals for a Week of Dieting
Eating low-carb meals is one of the trends for people that want to lose weight in a healthy manner. This is because it consists of limiting the number of foods that contain this nutrient while opting for other sources of energy such as fruit and vegetables.
On the other hand, to compensate for this reduction, it’s recommended that you increase the amount of protein and unsaturated fats or “good fats.” Due to their high energetic value, they allow you to stimulate the functions of your metabolism to optimize fat burning.
When compared to other dietary plans, this one only reduces the amounts of carbohydrates, but should not eliminate them altogether.
Next, we’ll share some of the benefits and the simple rules so that you can put them into practice. Before we start; however, keep in mind that these meals should only last for 7 days. Afterward, you should follow a completely balanced diet.
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The benefits of a low-carb diet
In a low-carb diet, the aim is to limit the consumption of foods like rice, pasta, and bread, with the goal of losing weight more easily. It’s not a restrictive diet since you include sources of complete carbohydrates, protein, and fatty acids.
Carbs are one of the macronutrients that are part of the base of the food pyramid. However, when you’re trying to lose weight, it’s important to limit the amount of these that you eat. Furthermore, you should choose foods that contain lower quantities of these.
Following a diet plan that reduces the number of carbs you eat can also provide your body with other health benefits. In fact, it’s recommended as a way to reduce your risk of cardiovascular disease that comes from obesity.
The low-carb diet: permitted and prohibited foods
Firstly, in order to follow a model low-carb diet, you must learn to identify which types of food are recommended and which ones you should limit. Therefore, you need to get to know some other sources of energy for your body and vary your daily meals.
- Olive oil
- Low-fat dairy
- Fresh fruit and vegetables
- Legumes and tree nuts
- Avocado/avocado oil
- Coffee and teas with no sugar
- Most spices and fresh herbs
- Lean meats (chicken, fish, etc.)
- Healthy seeds (chia, flax, sesame, etc.)
- Potatoes and rice
- Corn and derivatives
- Refined sugar
- Fruit in syrup
- Sweetened chocolate and its derivatives
- Sugary desserts
- Pasta and whole grains
- Sodas and sweetened beverages
- Sweets and processed desserts
- Whole milk and flavored milk products
Meals for a one-week low-carb diet
Here’s a sample menu for a whole week of low-carb dieting to consider.
Meals for Monday
- Breakfast: a cup of skim milk, then, a cup of chopped strawberries, and two cooked eggs
- Lunch: a portion of chicken or fish, then, a sliced tomato with olive oil and a portion of vegetables
- Dinner: a green salad with pieces of chicken or ham and whatever tea you’d like
- Breakfast: a grapefruit in slices, then, one slice of whole-grain bread with peanut butter and coffee
- Lunch: a portion of grilled steak mixed salad with tomato, then, a green apple, and iced tea
- Dinner: tuna with watercress salad and tea
Meals for Wednesday
- Breakfast: an omelet with red bell pepper and onion, then, whole-grain toast and black coffee
- Lunch: a portion of grilled chicken breast, then, a lettuce and tomato salad, kiwi, and tea
- Dinner: spinach salad with green bell pepper, then, cheese, and ham, and whatever tea you’d like
- Breakfast: strawberry and blueberry smoothies with coconut milk, then, and a slice of whole-grain bread with fresh cheese
- Lunch: a portion of fish with herbs, then, cherry tomatoes, and avocado, and whatever tea you’d like
- Dinner: one grilled hamburger patty, green salad, and tea
Meals for Friday
- Breakfast: a medium bowl of blackberries, fat-free yogurt, and tree nuts
- Lunch: a portion of pork and a salad with lettuce, tomato, and onion
- Dinner: tuna salad, a slice of whole-grain bread, and a mandarine
- Breakfast: a cooked egg, fat-free milk, and a cup of strawberries or blueberries
- Lunch: mixed green vegetable salad with nuts, a portion of fish, and iced tea
- Dinner: two slices of turkey, cucumber, and lemon, and whatever tea you’d like
Meals for Sunday
- Breakfast: a cup of yogurt with almonds, and half a cup of blackberries
- Lunch: one portion of salmon, salad with lettuce and cucumbers, and avocado, and iced tea
- Dinner: mixed salad with pieces of turkey, tea, and half of a grapefruit
- A handful of tree nuts
- Herbal tea
- Plain, low-fat yogurt
- Fruit salad
- Plant-based kinds of milk
Things to consider
- Firstly, it’s possible to vary these low-carb meals with the different permitted foods mentioned above
- Furthermore, we don’t recommend skipping main meals or drastically eliminating certain food groups
- Therefore, you must consult your nutritionist or physician when in doubt
- In order to lose weight, it’s essential to eat healthily, but also to maintain other good lifestyle habits
A low-carb diet is a simple model of foods that can bring you lots of benefits. Despite this, it’s not good to follow this for too long because this macro-nutrient is one of the main sources of energy for your body.
Finally, take into account that these types of diets must be monitored by a doctor or nutritionist at all times.It might interest you...