![\"70.1\"](\"http:\/\/www.loveforhealthyfood.com\/wp-content\/uploads\/2016\/07\/70.1-1-300x275.jpg\")
A Low Carb Diet Meal Plan<\/strong><\/p>\n What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.<\/p>\n Consider all of this as a general guideline, not something written in stone.<\/p>\n The Basics<\/strong><\/p>\n Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.<\/p>\n Don\u2019t Eat: Sugar, HFCS, wheat, seed oils, trans fats, \u201cdiet\u201d and low-fat products and highly processed foods.<\/p>\n Foods to Avoid<\/strong><\/p>\n You should avoid these 7 foods, in order of importance:<\/p>\n 1. Sugar:<\/strong> Soft drinks, fruit juices, agave, candy, ice cream and many others. You MUST read ingredients lists, even on foods labelled as \u201chealth foods.\u201d<\/p>\n Low Carb Food List \u2013 Foods to Eat<\/strong><\/p>\n You should base your diet on these real, unprocessed, low-carb foods.<\/p>\n Meat:<\/strong> Beef, lamb, pork, chicken and others. Grass-fed is best. If you need to lose weight, be careful with the cheese and nuts because they\u2019re easy to overeat on. Don\u2019t eat more than one piece of fruit per day.<\/p>\n A Sample Low-Carb Menu For One Week<\/strong><\/p>\n This is a sample menu for one week on a low carb diet plan.<\/p>\n It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.<\/p>\n Monday<\/strong><\/p>\n Breakfast:<\/strong> Omelet with various vegetables, fried in butter or coconut oil. Tuesday<\/strong><\/p>\n Breakfast:<\/strong> Bacon and eggs. Wednesday<\/strong><\/p>\n Breakfast:<\/strong> Eggs and vegetables, fried in butter or coconut oil. Thursday<\/strong><\/p>\n Breakfast:<\/strong> Omelet with various vegetables, fried in butter or coconut oil. Friday<\/strong><\/p>\n Breakfast:<\/strong> Bacon and Eggs. Saturday<\/strong><\/p>\n Breakfast:<\/strong> Omelet with various veggies. Sunday<\/strong><\/p>\n Breakfast:<\/strong> Bacon and Eggs. Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.<\/p>\n A Simple Low-Carb Shopping List<\/strong><\/p>\n A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.<\/p>\n Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don\u2019t buy organic, your diet will still be a thousand times better than the standard western diet.<\/p>\n Try to choose the least processed option that still fits into your price range.<\/p>\n Meat (Beef, lamb, pork, chicken, bacon) I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.<\/p>\n Source: authoritynutrition.com<\/p>\n","protected":false},"excerpt":{"rendered":" A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. This is a detailed meal plan for… <\/p>\n
\n2. Gluten Grains:<\/strong> Wheat, spelt, barley and rye. Includes breads and pastas.
\n3. Trans Fats:<\/strong> \u201cHydrogenated\u201d or \u201cpartially hydrogenated\u201d oils.
\n4. High Omega-6 Seed- and Vegetable Oils:<\/strong> Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
\n5. Artificial Sweeteners:<\/strong> Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
\n6. \u201cDiet\u201d and \u201cLow-Fat\u201d Products:<\/strong> Many dairy products, cereals, crackers, etc.
\n7. Highly Processed Foods:<\/strong> If it looks like it was made in a factory, don\u2019t eat it.<\/p>\n
\nFish:<\/strong> Salmon, trout, haddock and many others. Wild-caught fish is best.
\nEggs:<\/strong> Omega-3 enriched or pastured eggs are best.
\nVegetables:<\/strong> Spinach, broccoli, cauliflower, carrots and many others.
\nFruits:<\/strong> Apples, oranges, pears, blueberries, strawberries.
\nNuts and Seeds:<\/strong> Almonds<\/span><\/a>, walnuts, sunflower seeds, etc.
\nHigh-Fat Dairy:<\/strong> Cheese, butter, heavy cream, yogurt.
\nFats and Oils:<\/strong> Coconut oil, butter, lard, olive oil and cod fish liver oil.<\/p>\n
\nLunch:<\/strong> Grass-fed yogurt with blueberries and a handful of almonds.
\nDinner<\/strong>: Cheeseburger (no bun), served with vegetables and salsa sauce.<\/p>\n
\nLunch:<\/strong> Leftover burgers and veggies from the night before.
\nDinner:<\/strong> Salmon with butter and vegetables.<\/p>\n
\nLunch:<\/strong> Shrimp salad with some olive oil.
\nDinner:<\/strong> Grilled chicken with vegetables.<\/p>\n
\nLunch:<\/strong> Smoothie with coconut milk, berries, almonds and protein powder.
\nDinner:<\/strong> Steak and veggies.<\/p>\n
\nLunch:<\/strong> Chicken salad with some olive oil.
\nDinner:<\/strong> Pork chops with vegetables.<\/p>\n
\nLunch:<\/strong> Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
\nDinner:<\/strong> Meatballs with vegetables.<\/p>\n
\nLunch:<\/strong> Smoothie with coconut milk<\/span><\/a>, a bit of heavy cream, chocolate-flavoured protein powder and berries.
\nDinner:<\/strong> Grilled chicken wings with some raw spinach on the side.<\/p>\n
\nFish (Fatty fish like salmon is best)
\nEggs (Choose Omega-3 enriched or pastured eggs if you can)
\nButter
\nCoconut Oil
\nLard
\nOlive Oil
\nCheese
\nHeavy Cream
\nSour Cream
\nYogurt (full-fat, unsweetened)
\nBlueberries (can be bought frozen)
\nNuts
\nOlives
\nFresh vegetables: greens, peppers, onions, etc.
\nFrozen vegetables: broccoli<\/span><\/a>, carrots, various mixes.
\nSalsa Sauce
\nCondiments: sea salt, pepper, garlic, mustard, etc.<\/p>\n