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7 days meal plan diet low carb for weight loss

7 days meal plan diet low carb for weight loss
Mind & Health
Written by Mind & Health

The mention Low Carb may not be foreign to you because you have probably already seen on some consumer products. By Low Carb, understand poor in carbohydrate, and therefore in carbohydrates.

The low carb diet is based on a diet very low in sugar: fast sugars, slow sugars (carbohydrates) and refined. Several famous diets, especially French, share these great principles, which are more successful than other slimming methods. Principle, authorized foods, efficiency, advice … here’s what you need to know about the low carb method.

History and principle of “Low Carb”

The “Low Carb” does not date from today … From the 1800s until the 70s, it was acquired that to lose weight and fight against a sedentary lifestyle, it was necessary to eat less carbohydrates: less sugar, bread, potatoes, pasta …

In the 70s, on the contrary spread the idea that we should eat less fat. From there were born all the low calorie and low fat diets, at the same time as the obsession of the thinness and the increase of the obesity …

In parallel with this movement, the Atkins diet was developed in 1972 in the United States: it is the first low carb diet, one of the most famous and most followed today. Low Carb is an abbreviation for Low Carbohydrates, which means low in carbohydrates (sugars).

The other known low-carbohydrate diets are the French Fricker and LeDietmed diets (which take up Fricker’s outline and are ranked 1st diet in the United States), as well as the older, but originally designed, ketogenic diet at the famous Mayo Clinic to cure children with epilepsy.

The main principle of the low carb diet is to activate lipolysis: that is to say, to draw on the reserves of stored fats in the body – in particular by the consumption of sugars. To overcome the absence of sugars and provide energy, these reserve fats are destocked and then converted into “ketone bodies” or ketones.

Low carb, low carbohydrate diets (Atkins, ketogenic) have been the subject of many studies. These regimes were promoted as early as 1869, with the publication of William Banting’s “Letter on Corpulence.” In 1972, while swearing only on fat reduction, they were reinstated by Dr. Robert Atkins in his book (Dr. Atkins’ Diet Revolution). The Atkins diet has been updated recently to reflect nutritional recommendations.

The Mayo Clinic in Arizona has reviewed studies of these low carb diets to find out if they are safe and effective for weight loss, and cardiovascular and metabolic health. They published the results of their study in the Journal of the American Osteopathic Association.

Most studies are conducted on people with health problems, including overweight / obesity, type II diabetes and metabolic syndrome.

The main results measured are usually weight loss, a decrease in cholesterol and the level of sugar in the blood.

In addition, the facts are supported by the following works:

  • Volek, Jeff; Phinney, Stephen. “The Art and Science of Living Low Carbohydrate”
  • Barnaby, Karen. “The Low-Carb Gourmet”

The low carb diet for weight loss in practice

Low carb diet how many carbs a day?

In general, a low-carb diet is 20 to 60 grams of carbohydrate a day.

On the menu, the foods allowed are those with low glycemic index: so few fruits and not all vegetables, with a large part made of proteins and fats – preferably unsaturated in the most recent food programs.

Generally, the low carb diet always has several steps:

  1. An attack phase : Here we reduce drastically carbohydrates for 3 to 7 days to activate the production of ketogenic bodies, also called ketosis, to start the process of “destocking” fats.
  2. A cruise phase : This is the phase that lasts until reaching the desired weight. The list of authorized foods is getting longer, but we are staying in the low carbohydrate diet.
  3. A stabilization phase :We gradually reintroduce carbohydrates, always with a limit not to exceed. The body is supposed to adapt without re-storing fat. This phase is considered as a new lifestyle to adopt all life.

So, what is the low carb diet food list?

The foods presented below are low in carbohydrates. More specifically, the foods in the list of vegetables have between 0 and 1 g net of carbohydrates per serving.

In addition, you should always eat fish / seafood and unprocessed organic meats.

Low carb diet  – Meats :
Duck
Chicken
Veal
Lamb
Beef
Turkey
Pork rind
Pork
Goose

Low carb diet  – Seafood:
Sea food
Fish: Salmon, trout, haddock and many more. Wild fish are the best.
shellfish

Low carb diet  – Dairy products / Eggs:
Butter
Margarine
Almost all types of cheese
Thick cream (also low in carbohydrates.)
Eggs

Low carb diet  – The oils :

Avocado oil
Olive oil
Coconut oil
Sesame oil
Corn oil
Peanut oil
Safflower oil
Sunflower oil

Low carb diet  – Condiments:
Vinegar (it is advisable to avoid using balsamic vinegar.)
Mustard (you should not use honey variety.)
Different types of hot sauce
Mayonnaise
Salt

Low carb diet  – Vegetables :
Chicory family (endive …)
Cucumber
Green leafy vegetables (lettuce, arugula, spinach, kale, turnip greens, etc.)
Fresh herbs
Radish
Celery
Alfalfa sprouts

Low carb diet  – Drinks
Water
Tea (you must not add sugar, honey or any other sweetener.)
Coffee (avoid adding sugar or milk.)

Low carb diet  – Fruits
Apples,
oranges,
Pears,
blueberries,
Strawberries.

Nuts and seeds: Almonds, nuts, sunflower seeds, etc.

If you need to lose weight, be careful with cheese and nuts because it’s easy to eat too much. Do not eat more than one fruit a day.

Tips for eating 0 carbohydrates:

Eat foods that are solely of animal origin such as eggs, meat and dairy products because they do not contain carbohydrates.

Eat these products until you’re full, not wanting other things.

Do not eat sweets.

Drink a lot of water.

Eat only when you are hungry and do not count calories!

What foods are banned in the low carbohydrate diet?

  • Grain products (eg bread, pasta, rice, oatmeal)
  • Legumes (eg peas, beans, lentils)
  • Some fruits and vegetables
  • Honey and sweets containing sugar
  • Juice
  • Soda drinks

A 7 days low carb diet  meal plan for weight loss

A low carb food program is what you can eat as part of a low carb diet. When you have a low carb diet, the consumption of carbohydrates is greatly reduced (“low carbohydrates” = “less carbohydrates”). We then favor fats and proteins.

There are different types of nutritious programs based on low carb; everything is based on the distribution of nutrients or preferred foods. Most low carb diets are based on the Atkins diet or the Dukan diet.

How is a low carb diet different from a protein diet? As part of a protein diet, it is the proteins that are found in greater quantities, so it has a higher energy value. For the low carb diet, the focus is mainly on fatty acids.

This is an example of a menu for a week of low carb diet. It provides less than 50 grams of carbohydrate a day.

Monday

Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
Lunch: yogurt with blueberries and a handful of almonds.
Dinner: cheeseburger (no bread), served with vegetables and salsa sauce.

Tuesday

Breakfast: Bacon and eggs.
Lunch: leftovers of the burger and vegetables of the day before.
Dinner: Salmon with butter and vegetables.

Wednesday

Breakfast: eggs and vegetables, fried in butter or coconut oil.
Lunch: 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, almond berries and protein powder.
Dinner: Steak and vegetables.

Friday

Breakfast: Bacon and eggs.
Lunch: Chicken salad with a little olive oil.
Dinner: Pork chops and vegetables.

Saturday

Breakfast: Omelette with various vegetables.
Lunch: yogurt with berries, coconut flakes and a handful of nuts.
Dinner: meatballs with vegetables.

Sunday

Breakfast: Bacon and eggs.
Lunch: Smoothie with coconut milk, a little thick cream, chocolate protein powder and berries.
Dinner: Grilled chicken wings with some spinach on the side.

7 days meal plan diet low carb for weight loss

Low carb diet results

According to many scientific studies, the low carb method is undoubtedly more effective than high calorie and high protein diets. The weight loss is consistent and fast, it can reach 2 to 5 pounds in one week. Weight stabilization is better than in other slimming methods, even if the research did not exceed 2 years of follow-up.

Low carb diet benefits

“Low carb” is a food program that is easy to follow, without the need to count calories. Satiety is quickly reached, hunger is not felt, appetite decreases, thanks also to the consumption of proteins and fats. The results are quickly visible.

If the carbohydrates consumed are not burned immediately, they can be stored as glycogen in the liver and muscle cells for a short time. The second way the body stores carbohydrates is to convert them to body fat. And that’s where the benefit of a low carbohydrate diet lies.

Those who eat a lot of carbohydrates are at risk of producing fat quickly. Why is this so? In the body, the “simple sugar” glucose (“dextrose”) serves as a vector of energy. All carbohydrates in foods must first be converted by the body into glucose. This process is all the longer as carbohydrates are complex.

Once the body has used the carbohydrates consumed, the blood sugar (blood sugar), that is to say the blood glucose content, increases. To lower it again, the pancreas releases insulin. This hormone also regulates the conversion of glucose into fat. This means that the more carbs you eat, the more insulin you release and the more fat storage is stimulated.

Conversely, this means that those who consume little carbohydrate and especially slowly digestible carbohydrates keep their blood glucose and insulin secretion low and are therefore less likely to accumulate fat. In addition, the body is stimulated by low blood sugar to use the energy of fat cells, since it receives the signal that the food does not provide enough energy.

Those who want to fully utilize the metabolic benefits of the low carbohydrate diet simply reduce their daily carbohydrate intake over a longer period to no more than 50 g. If the body receives some carbohydrates for more than one or two days, it goes into a specific metabolic state that increasingly attacks fat stores.

During this state called “ketosis”, the body transforms liver fat into “ketone bodies”. These replace glucose as a source of energy. The few carbs that the body absolutely needs are produced from amino acids and glycerin from the fat itself.

Plus, this diet has some benefits for better health, such as lowering the risk of diabetes mellitus, cholesterol and hypertension – if you do not eat too much meat and fat!

Low carb diet side effects

The restriction in fruits and vegetables gives rise to deficiencies in vitamins, minerals, antioxidants and fibers.

The lack of carbohydrates causes headaches, and a great fatigue especially muscular. It is a diet strongly discouraged to athletes, who need carbohydrates to support their effort. In addition, the absence of carbohydrates also affects the mood (rather bad …), because the sugars participate mainly in the secretion of serotonin, happiness hormone.

Those who cover their energy needs mainly with fats and proteins, that is to say with foods low in carbohydrates, and who thus put their body in a state of ketosis , should expect to emit a strong oral odor and bodily, which is produced by the elimination of ketones.

In addition, switching to a low carbohydrate diet may result in side effects such as reduced performance, headaches or fatigue. In general, an extremely high protein diet can stress the liver and kidneys and cause uric acid levels to rise.

The high fat intake can in turn lead to an increase in cholesterol and thus to the obstruction of the arteries. In addition, widespread abandonment of grain products and other effective fiber sources may result in constipation.

Another disadvantage: a radically low carbohydrate diet hinders high performance sports, because carbohydrates are an essential source of energy for athletes. Another problem is that the risk of relapse and breaking the rules is high because carbohydrates are an important nutrient in most crops, which is virtually impossible to avoid in everyday life and with a varied diet.

One of the few cultures in which people traditionally eat mainly low carbohydrate foods is Eskimo culture. As the environment in which they live suggests, they eat mainly fatty fish and meat from the Arctic region.

Like any restrictive diet, the low carb method, if not followed for life, will inevitably create a yoyo effect with a weight recovery more consistent than the weight loss achieved. In addition, drastic restrictions can lead to frustrations leading to compulsive eating disorders.

Our opinion on the Low Carb Diet

The Low Carb method is interesting because it puts an end to the obsession with calories and the demonization of fat. But it keeps all the major disadvantages of diets, with 90% failure in the long run. Positive point to remember: remain vigilant on the hidden sugars of the industrial diet, which are responsible for many nutritional disorders of our time.

About the author

Mind & Health

Mind & Health

Mind & Health's mission is to disseminate information in the field of health and well-being. The information provided in this magazine is intended to improve and not to replace the relationship between the reader of the magazine and his doctor. The use of plants for therapeutic purposes can in no way substitute or be added to medical treatment current without the advice of a doctor.