Best Low Carb Diet Meal Plan Recipes for Weight Loss

Ever since the present lifestyle meddled with work-life balance, health took a backseat.

Often people struggle with health issues yet fail to rank health over work. It is a result of this work-life imbalance that health concerns are rising day by day.

In recent years, though, people have realized the value of a fit body and seek to preserve it. Maintaining a healthy body along with the appropriate weight has attracted people.

Weight loss is not only aesthetically pleasing but a mandate for a healthy lifestyle. It is due to this reason that a “low carb diet” has achieved popularity recently.

Low-Carb Diet for Weight Loss

The low-carb diet approach revolves around limiting carbohydrate intake. This diet focuses on consuming healthy fats and proteins.

The core principle behind the low-carb diet is to reduce the body’s reliance on glucose as an energy source. This kind of diet idea instead encourages the burning of stored fats.

Low carb diet is not only a weight loss method; it also keeps the heart healthy and aids overall well-being.

The low carbohydrate, high fat (LCHF) diet, is a way to lose appropriate weight without compromising the nutrition of the body.

Carbohydrates are the main source of glucose or energy in the body. It helps in performing various physical activities throughout entire day by providing energy.

Significant reduction in carbs, causes the body to move into a state of “ketosis”. As a result of this, the body starts producing ketones from fats.

This is a metabolic shift and has certain advantages to offer including weight loss. Apart from the weight loss advantage, cutting down on fats, improves insulin sensitivity. This causes increased satiety and enhanced mental clarity.

Amount of Carbs in a Low-Carb Diet 

The low-carb diet also called LCD provides approximately 20 to 120 g of carbohydrates per day. Any LCD diet helps regulate the main metabolic parameters for short and medium terms.

As per the amount of carbohydrate content, they fall into various categories. These include – Basic Low carb diet, a Ketogenic (Keto) diet, Low carbs, a low-fat diet, a Lukan diet, a Paleo diet, a Whole30 diet, etc.

These diets differ in the amount of nutrition they provide and are thus need-centric. The difference in these diets comes from a broad category of different ingredients.

Further Ketogenic Diet comprises an even lower carb content ranging between 30-50 g.

Low-calorie Ketogenic diets are diets that have a total of less than 30g of carbohydrate intake in a day. Yet, they have higher fat and protein content making the daily energy intake 800 to 1200.

The very low keto diets comprise a total energy intake of less than 800 calories. Their protein content ranges between 1.2 to 1.5 g per kg.

Likewise, the content and quantity of carbohydrates and proteins differ in various diets. This results in a different energy intake value corresponding to each Low Carb Foods.

What To Eat On A Low-Carb Diet Meal Plan?

The above discussion sufficiently explains how a Low-Carb Diet Weight Loss In One Week is possible.

But, it is also important to know what food items fall in the low-carb category. The present section of this discussion will focus on the best food items that fit in our LCD chart.

Division of Low-Carb Food List into broader categories helps us understand elements of this diet better. For this convenience the categorization is as follows-

#1. FATS for the Fit– The focus of this Best Low-Carb Diet might be on low consumption of fats, but one can’t completely go on a carb-less diet. So the task now is to figure out which should be the best effective fat foods. Well here’s us making it easier for you.

• AVOCADOES– Rich in monosaturated fats, fiber, and nutrients, avocadoes are a standalone fruit. Add them to salads or spread them over a bread toast, avocadoes never disappoint. Regulated intake of avocadoes enhances energy supplementation keeping the fat content low.

• OLIVE OIL – An excellent source of healthy fats and antioxidants, olive oil has many advantages. It can be used for cooking, dressing salads, or as a dip.

• NUTS & SEEDS – Almonds, walnuts, chia seeds, flax seeds, and pumpkin seeds all belong to the nut family. These are rich sources of healthy fats, fibre, and minerals. An added advantage of nuts is that they can be consumed alone as snacks or in addition to milk.

#2. PROTEIN That is Lean – Proteins are generally the most vital nutrient for the body’s development. Similarly, they play a key role in a low-carb diet as they give a feeling of satiety and support muscle growth. When on a hunt for proteins, look out for the following.

• POULTRY – Chicken, turkey, and other lean cuts of poultry are high in protein. Enjoy your poultry – grilled, baked, or stir-fried with vegetables low in starch.

• FISH & SEAFOOD. – Fatty fish like salmon, mackerel and sardines are not only rich in protein but also count as a rich source of Omega-3 fatty acids. Further shrimps, scallops, and lobsters are rich protein sources. These qualities make them preferred low-carb ingredients.

• EGGS – Eggs happen to be the most versatile and nutritious ingredient on the plate. They are an excellent source of protein and healthy fats. Enjoy them boiled, scrambled, or in omelettes, they serve as the best option for any meal of the day.

#3. Non-Starchy Vegetables – As the name suggests, non-starchy veggies are low in carbs and high in fiber. This makes them an ideal ingredient of the low-carb diet. Some of the non-starchy vegetables are hereinafter mentioned.

• LEAFY GREENS. – Spinach, kale, lettuce, and Swiss chard are the most preferred vegetables low in starch. They are additionally packed with vitamins, minerals, and fiber. Use them in salads, fries, or as a side dish and consume appropriate fiber content.

• CRUCIFEROUS VEGETABLES. – Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are low in carbohydrates. Providing high nutrient content you can consume them steamed, roasted, or stir-fried.

• BELL PEPPERS. – Besides being non-starchy, bell peppers are rich in vitamins A and C. Eat them raw, roasted or with various other dishes.

The above list of low carbs food products is a mix of vegetables, seafoods, nuts, and poultry. Various elements in this array of ingredients are responsible for body functions.

These food items are not only low in carbs but also enrich the body with other important nutrients. It is due to these reasons that these food items are parts of the LCHF Diet and help the body in shedding that extra fat.

If you are a big fan of international cuisines check this >>> Spanish Pork Stew Recipe

Benefits of a Low-Carb Diet Meal Plan

Diet plans comprising less carbohydrate consumption are helpful to those looking for weight loss. But, the considerations that aid this process are yet not discussed.

This segment of our discussion will focus on various benefits attached to LCDs. These benefits include-

#1. Improved Metabolism – Low-carb diets improve metabolism by causing CHO reduction and yield greater oxidation.

The mechanism is to consume collected fat and use it as energy. People on these diets experience low hunger cravings and improve insulin activity.

This leads to effective weight management and thus reduced weight.

#2. Blood Sugar Control – For those suffering from diabetes, low-carb diets are a boon. It helps in stabilizing sugar levels by minimizing carbohydrate intake.

These diets focus on low consumption of refined sugar and grains. This results in reduced fluctuations in blood glucose levels. This helps to keep the body weight maintained.

#3. Increased Satiety – Natural effect of Low Carb Diet Meal Plan is less cravings. The high fat and protein content of low-carb meals promotes a feeling of fullness.

This helps control cravings. People prone to overeating or struggling with constant hunger issues can derive benefits of Low Carb Diet Meal Plan and enhance their weight loss mechanism.

The above-mentioned benefits are reasons for reducing carbs to lose weight. People trying to shed extra inches, find it easier to regulate meals rather than sweat off tread meals.

Improved metabolism makes breaking down food faster, high fiber provides satiety. Food, low in carbs helps in utilizing fat already stored in the body helping weight loss.

Best Low Carb Recipes for Weight Loss 

After understanding the contents, ingredients, and benefits of a low-carb diet, it’s time we try out some mouth-watering Low Carb Diet Recipes For Weight Loss.

This segment of the Low Carb Cycling Diet focuses on how to make recipes low in fats yet high in taste. So here is your Low Carb Diet Meal Plan from the top picks of this season-

#1. Eggplant Parmesan

Eggplant Parmesan aka Parmigiana di Melanzane is an authentic Italian dish that has gained immense popularity all over the world.

So much so, that people have created their own version of “Parmesan”-style dishes such as chicken Parmesan and veal Parmesan. People also make it with zucchini in place of eggplant and called Parmigiana di zucchini.

It is a very simple and easy-to-make dish as it contains three main ingredients i.e., Eggplant, Tomato, and Parmigiana.

Once you prepare this comforting meal serve it with some crusty Italian bread or full-bodied Chianti and enjoy with your family.

Tomato Sauce

Parmigiana

Time –

• Prep – 30 min
• Cook – 60 min
• Total – 90

Nutritional Value–

• Calories – 621
• Fat – 53g
• Carbs – 27g
• Protein – 15g

How to Make –

• Wash and dry the eggplants and slice them lengthwise.
• Arrange slices on large trays with layers of paper towels and sprinkle them with coarse salt. Let them sit so for 30 min to 1 hour.
• Pat off excess water and salt from these slices, and rinse and dry them again.

For Tomato Sauce

• Heat olive oil in a pan with minced garlic and onions and sauté them over medium flame.
• Add tomato puree once the mixture turns translucent and season with salt.
• Cover and simmer, let it cook on slow.
• In a different pot, fry the eggplants until browned on each side. Let them drain out of the oil by putting it on a plate.

For the Parmigiana

• Preheat the oven to 350F.
• Divide the tomato sauce into two bowls with 1/3 and 2/3 each. Then add eggs to the larger bowl of sauce.
• Take a dish and cover its bottom with a thin layer of eggless sauce. Add a layer of fried eggplant slices and cover with egg tomato sauce.
• Add a generous amount of grated parmigiano-reggiano, basil and mozzarella.
• Create another layer in the same order above the bottom-most layer.
• Bake for 30 minutes until the top is melted and brown.
• Let it sit for an hour and enjoy your meal later!

#2. Mexican Omelette With Cream & Salsa

Unlike traditional omelettes, Mexican Omelettes are filled with sauteed veggies and melty Mexican cheese. This low-carb protein-rich omelette is a perfect dish to eat for breakfast.

It just takes 15 minutes to prepare this healthy dish. In order to make this dish beat some eggs in a bowl with crema, salt, cumin, and garlic powder.

Add the grated veggies to the beaten eggs and fry them in a medium frying pan. After your omelette is cooked place the salsa and cheese in between the half omelette and cover it with another half.

Once the omelette is cooked serve it hot and enjoy.

Time

• Prep – 10 min
• Cook – 5 min
• Total – 15 Min

Nutritional value

• Calories – 382
• Fat – 31 g
• Carbs – 5 g
• Protein – 21 g

How to Make –

• Beat the eggs, Sir cream, salt, human and garlic powder together in a bowl
• Heat oil and pour in the egg mixture
• Turn the flame low and let the egg cook until almost sit without letting the egg brown
• Carefully flip over the omelette to cook the other side
• Place the cheese and salsa on half the omelette and fold the other half over it. Cover it.
• Slide the omelette onto a plate after almost 3 minutes and serve it immediately.

#3. Baked Avocado Chips

Baked avocado chips are low-carb, gluten-free, and keto-friendly perfect for people who are on a diet. These chips are thin, crispy, savoury, and taste like guacamole.

These baked avocados are a healthy alternative to other types of bagged chips. It is a simple and easy-to-make recipe, simply mashed some avocado with almond flour and add parmesan cheese and bake it on a lined sheet.

Once it is baked season it with salt and lime. You can also top it with salad for crunch.

Time

• Prep – 20 Min
• Cook – 50 Min
• Chill – 10 min
• Total – 80 Min

Nutritional value

• Calories – 12
• Fat – 11 g
• Carb – 6 g
• Protein – 3 g

How to Make- 

• Remove the flesh from the avocados please them in a bold and mash them with lime zest and juice
• Add almond flour and stir well
• Add chilli flakes, salt, pepper, and Parmesan to this mixture
• Refrigerate the mixture for 10 minutes covered with a plastic sheet
• Spray nonstick cooking spray onto large, heavy baking sheets and place scoops of chilled avocado using teaspoons at equal distance
• Dip your finger in cold water and gently pat the mounds to form neat even rounds
• Bake in a preheated oven for about 25 minutes, rotating the sheets halfway through
• Once cooked, leave the chips to cool for five minutes and enjoy whenever you want to.

The above is a mix of vegetarian and non-vegetarian recipes you can try on the next weekend. These recipes provide a balance of nutrition without adding more fat to the plate.

Low carb, high vibe—find your rhythm, feel alive!

Our discussion so far has catered to the most viable problem these days, which is – weight loss. A Low Carb Diet Meal Plan is a dietary approach emphasizing on reducing carbs and increasing healthy fats and proteins.

The process of ketosis is a great help in burning the stored fat for energy. Not only de-accumulation of fats, but it also improves metabolism and Insulin control. It further enhances weight loss by curbing constant cravings.

However, it is important to consume nutrient-rich food items when on this lose the carbs diet.

A plate filled with avocadoes, olive oil, lean proteins, and non-starchy vegetables makes a balanced diet and compensates for lost energy.

By adopting this Low Carb Diet Meal Plan pattern one can choose a non-physical and taste-enriching experience of weight loss. So while your friends shake it off at the gym, get down to your kitchen and cook a low-carb meal.

Happy Eating!