Fitness

A plan and recipe for a low carb diet that can save your life

A similar low carb diet Ketogenic diet, Diet that carbohydrate Limits carbohydrates found in sweet foods, pasta and bread. This app is high in protein, vegetables and healthy fats.

Different types of low diets carbohydrate There are studies showing that they can help you lose weight and improve your health. This article details the diet plan for a low diet carbohydrate It says: What to eat, what to avoid and a unique example diet Low carb for a week.

1- A diet plan for a low carb diet

What you should eat depends on several things, including how healthy you are, how much you exercise and how much weight you should lose. Consider all of these as general guidelines.

The basics:

eat: Meat, fish, eggs, vegetables, fruits, Nuts, Grains, high-fat dairy, fats, healthy oils and maybe even some gluten-free tubers and cereals.

Do not eat: Sugar, HFCS, wheat, oilseeds, trans fats, low fat and diet products and highly processed foods.

Foods to avoid:

You should avoid these 7 foods in order of importance:

Sugar: Sweet drinks, fruit juices, agave syrups, candies, ice cream and much more.

Gluten grains: Wheat, pecans, barley and rye. Includes bread and pasta.

Trans fats: “Hydrogenated” or “partially hydrogenated” oils.

Vegetable oils and omega-6 rich seeds: Cottonseed oils, soybean, sunflower, grape seed oil, corn, colorant and canola oil.

Artificial sweeteners: Aspartame, saccharin, sucralose, cyclamate and potassium oxfalm. Use stevia instead.

“Diet” and “low fat” products: Many dairy products, cereals, cookies and so on.

Highly processed foods: If it looks like it was made in a factory, do not eat it. You need to read the ingredients on the lists, even those that are labeled “healthy foods.”

List of low carb foods – foods to eat

you must diet Make your own based on these real foods, without processing and with carbohydrate Put it down.

Meat: Beef, mutton, pork, Chicken … Those who feed on grass have better meat.

Fish: Salmon, salmon, small oily fish and many more. Small fish are better for fishing.

egg: Eggs enriched and full of omega 3 are the best.

the vegetables: اسفناج, Broccoli, Cauliflower, Carrots and many more.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and seeds: Almonds, walnuts, sunflower seeds and so on

High fat dairy products: Cheese, butter, thick cream, yogurt.

Fats and oils: Coconut oil, butter, pork, olive oil and cod liver oil. If you need to lose weight, be careful with cheese and nuts because they easily cause overeating. Do not eat more than one piece of fruit a day.

Maybe you can eat

If you are healthy and active and do not need to lose weight, you can do a little more carbohydrate Use.

Tubers: Potatoes, sweet potatoes and some others.

Gluten-free cereals: Rice, barley, quinoa and many more.

beans: Lentils, black beans, pinto beans, etc. (if you can tolerate them). If you want, you can have these in moderation:

Dark chocolate: Choose organic brands with 70% cocoa or higher. Dark chocolate is high in antioxidants, and if you eat it in moderation, it may have health benefits.

Beverages

Coffee – Tea – Water – Carbonated drinks without sugar such as carbonated water.

2- A sample of a low carb diet for a week

This program, the amount of less than 50 grams in total carbohydrate Provides the day, but as mentioned above, if you are healthy and active, you can go beyond that.

Monday:

Breakfast: omelette with various vegetables, fried in butter or coconut oil.

Lunch: Yogurt made from grass-fed animal milk, with blueberries and a handful of almonds.

Dinner: cheeseburger (without bread), with vegetables and salsa sauce

Tuesday:

Breakfast: Bacon and eggs.

Lunch: Half of the hamburger and vegetables left over from the night 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, berries, almonds and protein powder.

Dinner: steaks and vegetables.

Friday:

Breakfast: Bacon and eggs

Lunch: Chicken salad with a little olive oil.

Dinner: Mutton with vegetables.

Saturday:

Breakfast: omelette with a variety of vegetables.

Lunch: Whole yogurt with berries, coconut pieces and some walnuts.

Dinner: Grilled meat with vegetables.

Sunday:

Breakfast: Bacon and eggs

Lunch: smoothie with coconut milk, a little greasy cream, chocolate-flavored protein powder and berries.

Dinner: Grilled chicken wings with some raw spinach next to it

* Note that this article has been translated and the weekends and weekends in Iran are Thursdays and Fridays instead of Saturdays and Sundays. Continue the rest of the days as usual.

3- Lots of low vegetables carbohydrate Include in your diet.

If your goal is for less than 50 grams carbohydrate Stay in the day, in which case you have plenty of vegetables and one fruit a day.

Again, if you are healthy, lean and active, you can get a number of glands like potato And sweet potatoes and some healthy grains such as rice and barley Regime Add to your food.

4- Some healthy and low carb snacks

There is no health reason to eat more than 3 main meals a day, but if you are hungry between meals, a few healthy snacks that are easy to prepare and low carbohydrate There are those that can feed you:

A piece of fruit – high-fat yogurt – one or two hard-boiled eggs – a few small carrots – leftovers before dinner – a handful of nuts – some cheese and meat.

5- Eating food in restaurants

In most restaurants, delicious food that is easily prepared and low carbohydrate There are:

Order a main dish based on meat or fish.

Ask them to fry your food in real butter.

Order extra vegetables instead of bread, potatoes or rice.

6- A simple and low carb shopping list

A good rule of thumb is to shop around the store, where all foods are present and more recognizable. Organic foods are best, but only if you can easily afford them. Even if you do not buy organic ingredients, diet You will still be thousands of times better than the standard Western diet. Try to choose the least processed food that is still in your price range:

Meat (beef, lamb, pork, chicken, bacon) – Fish (fatty fish such as salmon is best) – Eggs (if you can omega 3 enriched eggs or chicken eggs fed from grass Choose butter) – Butter – Coconut oil – Oysters – Olive oil – Cheese – Concentrated cream – Sour cream – Yogurt (high fat, unsweetened) – Blueberries (can be bought frozen) – Nuts – Olives – Fresh vegetables ( Green vegetables, peppers, onions, etc.) – Frozen vegetables (broccoli, carrots, various mixtures) – Salsa sauce – A variety of spices (sea salt, pepper, garlic, mustard, etc.) are recommended if you can Remove condiments, candies, ice cream, soda, fruit juices, breads, breakfast cereals and cooking ingredients such as wheat flour and sugar from your cabinets and refrigerator.

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