Low-carb Diet
A low-carb diet is a diet in which the body receives a small number of carbohydrates; instead, more of the other food groups replace saturated carbohydrates, and eventually, we lose weight. Low carb diets limit sugary foods, pasta, and bread and instead provide more protein, fats, and healthy vegetables.
Seven food groups should be avoided:
• Sugar: soft drinks, industrial juices, candies, ice cream, and other sweet foods.
• Cereals containing gluten: wheat, barley, and rye (this includes all slices of bread and portions of pasta made with these ingredients).
• High trans fats: hydrogenated oils or oils that are partially hydrogenated.
• Seed and vegetable oils containing omega six and above: Flaxseed oil, soybean oil, sunflower oil, grape seed oil, corn seed oil, safflower oil, and canola oil.
• Artificial sweeteners: aspartame, saccharin, sucralose, and the use of stevia (sugar leaf) as a sugar substitute.
• Dietary and low-fat foods: Many dairy products, cereals, legumes, and crackers (crispy and salty biscuits).
• Processed foods: Most products are manufactured in factories and packaged in factories.
Allowed foods in the low carb diet
• Meat: a variety of red meat; Beef, lamb, chicken.
• Fish: Salmon, salmon.
• Eggs: Omega-3 fortified eggs and local eggs.
• Vegetables: spinach, broccoli, cauliflower, carrots, and other vegetables
• Fruits: apples, oranges, pears, blueberries, and strawberries
• Healthy fats and oils: coconut oil, butter, olive oil, and fish liver oil
Foods that are sometimes allowed to be eaten
These foods are the fun bell.
• Types of potatoes: Sweet potatoes are suitable
• Gluten-free cereals: rice, barley, quinoa (a grain similar to rice, rich in nutrients such as iron, zinc, selenium, and vitamin E).
• Legumes: lentils, beans, and pinto beans.
Drinks
Drinks that are allowed to be drunk in this low-carb diet are regular, non-sweetening drinks.
• Coffee
• Tea
• Water
• Sugar-free carbonated beverages such as carbonated water.
An example of a one-week low carb diet
Saturday
Breakfast: Vegetable omelet
Lunch: Fruit yogurts such as strawberry yogurt and a handful of almonds
Dinner: Cheeseburger (without bread) with vegetables
Sunday
Breakfast: Lamb or beef and eggs
Lunch: Hamburgers and vegetables or leftovers from the night before
Dinner: Fried salmon or salmon with a bit of butter and vegetables
Monday
Breakfast: Eggs and vegetables cooked in coconut oil
Lunch: Shrimp or chicken salad with some olive oil
Dinner: Grilled chicken with vegetables
Tuesday
Breakfast: Vegetable omelet
Lunch: Smoothie with coconut milk, berries, and almonds
Dinner: Steak or a piece of cooked meat and vegetables
Wednesday
Breakfast: Eggs and vegetables
Lunch: Chicken salad with some olive oil
Dinner: Lamb or beef with vegetables
Thursday
Breakfast: Vegetable omelet
Lunch: Yogurt with berries, a kind of fruit, and a handful of walnuts;
Dinner: Kebab with vegetables
Friday
Breakfast: Beef or lamb and eggs
Lunch: Smoothie with coconut milk, chocolate protein powder, and strawberries
Dinner: Grilled chicken wings with raw spinach
Some healthy low carb snacks
Indeed, a healthy person usually should not need to eat more than three meals a day, but if you are hungry during the day, we can offer you some healthy low-carb snacks.
• A piece of fruit
• One or two boiled eggs
• A small carrot
• Food leftovers from the night before
• A hand full of nuts
