A Low-Carb Meal Plan and Menu to Improve Your Health

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 a low-carb diet. It explains what to eat, what to avoid and includes a sample low-carb menu for one week.

Low-Carb Eating — The Basics

Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.

Consider this meal plan as a general guideline, not something written in stone.

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don't eat: Sugar, HFCS, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods.

Foods to Avoid

You should avoid these six food groups and nutrients, in order of importance:

• Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.
• Refined grains: Wheat, rice, barley and rye, as well as bread, cereal and pasta.
• Trans fats: Hydrogenated or partially hydrogenated oils.
• Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced, but contain added sugar.
• Highly processed foods: If it looks like it was made in a factory, don't eat it.
• Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.

You must read ingredient lists even on foods labelled as health foods.

Low-Carb Food List — Foods to Eat

You should base your diet on these real, unprocessed,low-carb foods.

• Meat: Beef, lamb, pork, chicken and others; grass-fed is best.
• Fish: Salmon, trout, haddock and many others; wild-caught fish is best.
• Eggs: Omega-3-enriched or pastured eggs are best.
• Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
• Fruits: Apples, oranges, pears, blueberries, strawberries.
• Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
• High-fat dairy: Cheese, butter, heavy cream, yogurt.
• Fats and oils: Coconut oil, butter, lard, olive oil and fish oil.

If you need to lose weight, be careful with cheese and nuts, as it’s easy to overeat on them. Don’t eat more than one piece of fruit per day

Foods to Maybe Include

If you're healthy, active and don't need to lose weight, you can afford to eat a few more carbs.

• Tubers: Potatoes, sweet potatoes and some others.
• Unrefined grains: Brown rice, oats, quinoa and many others.
• Legumes: Lentils, black beans, pinto beans, etc. (if you can tolerate them).

What’s more, you can have the following in moderation, if you want:

• Dark chocolate: Choose organic brands with at least 70% of cocoa.
• Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Beverages

• Coffee
• Tea
• Water
• Sugar-free carbonated beverages, like sparkling water.

A Sample Low-Carb Menu for One Week

This is a sample menu for one week on a low-carb diet plan.

It provides less than 50 grams of total carbs per day. However, if you’re healthy and active you can eat slightly more carbs.

Monday

• Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
• Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
• Dinner: Bunless cheeseburger, served with vegetables and salsa sauce.

Tuesday

• Breakfast: Bacon and eggs.
• Lunch: Leftover burgers and veggies from the previous night.
• Dinner: Salmon with butter and vegetables.

Wednesday

• Breakfast: Eggs and vegetables, fried in butter or coconut oil.
• Lunch: Shrimp salad with some olive oil.
• Dinner: Grilled chicken with vegetables.

Thursday

• Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
• Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
• Dinner: Steak and veggies.

Friday

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

Saturday

• Breakfast: Omelet with various veggies.
• Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
• Dinner: Meatballs with vegetables.

Sunday

• Breakfast: Bacon and eggs.
• Lunch: Smoothie with coconut milk, a dash of heavy cream, chocolate-flavored protein powder and berries.
• Dinner: Grilled chicken wings with some raw spinach on the side.

Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day.

Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthy grains like oats.

Healthy, Low-Carb Snacks

There is no health reason to eat more than three meals per day, but if you get hungry between meals, here are some healthy, easy-to-prepare, low-carb snacks that can fill you up:

• A piece of fruit
• Full-fat yogurt
• One or two hard-boiled eggs
• Baby carrots
• Leftovers from the previous night
• A handful of nuts
• Some cheese and meat

Eating at Restaurants

At most restaurants, it’s fairly easy to make your meals low-carb friendly.

1. Order a meat- or fish-based main dish.
2. Drink plain water instead of sugary soda or fruit juice.
3. Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are more likely to be found.

Focusing on whole foods will make your diet a thousand times better than the standard Western diet.

Organic and grass-fed foods are also popular choices and often considered healthier, but they’re typically more expensive.

Try to choose the least processed option that still fits into your price range.

• Meat (beef, lamb, pork, chicken, bacon)
• Fish (fatty fish like salmon is best)
• Eggs (choose omega-3 enriched or pastured eggs if you can)
• Butter
• Coconut oil
• Lard
• Olive oil
• Cheese
• Heavy cream
• Sour cream
• Yogurt (full-fat, unsweetened)
• Blueberries (fresh or frozen)
• Nuts
• Olives
• Fresh vegetables (greens, peppers, onions, etc.)
• Frozen vegetables (broccoli, carrots, various mixes)
• Condiments (sea salt, pepper, garlic, mustard, etc.)

Clear your pantry of all unhealthy temptations if you can, such as chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like refined flour and sugar.

The Bottom Line

Low-carb diets restrict carbs, such as those found in sugary and processed foods, pasta and bread. They're high in protein, fat and healthy vegetables.

Studies show that they can cause weight loss and improve health.

The above meal plan gives you the basics of healthy, low-carb eating.

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How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories 

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels,causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight 

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss 

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry 

Put simply, reducing carbs can lead to quick, easy weight loss.

SUMMARy

Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein sources include:

• Meat: beef, chicken, pork, and lamb
• Fish and seafood: salmon, trout, and shrimp
• Eggs: whole eggs with the yolk
• Plant-based proteins: beans, legumes, and soy

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

• olive oil
• coconut oil
• avocado oil
• butter

SUMMARYAssemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.

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3. Lift weights three times per week

You don't need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

SUMMARYResistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.

Try doing a "carb refeed" once per week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.

SUMMARYHaving one day each week where you eat more carbs is acceptable, although not necessary.

10 weight loss tips

Here are 10 more tips to lose weight faster:

1. Eat a high protein breakfast. Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.
3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods.
5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11%.
7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
10. Get good quality sleep. Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain.

SUMMARYSticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or "low carb flu." It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

• blood sugar levels tend to significantly decrease on low carb diets 
• triglycerides tend to go down 
• LDL (bad) cholesterol goes down 
• HDL (good) cholesterol goes up 
• blood pressure improves significantly 
• low carb diets can be as easy to follow as low fat diets

SUMMARYMost people lose a significant amount of weight on a low carb diet, but the speed depends on the individual. Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels.

The bottom line

By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet.

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.

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Custom Keto Diet Review

                 

About Unlock your Custom Keto Diet 

There is no end to the number of diets and fads one will find on the internet. They often have you restricted and unhappy. Founder of Custom Keto Diets, Rachel Roberts, has the solution for you, a diet that is easy to follow, affordable, and convenient! This diet plan is customized for you and requires you to do nothing more than follow through it. Eight weeks later, she guarantees results!

How does it work?

If the name hasn’t given it away, the program is customizing an 8-week diet plan for you.

 Nutritionists, personal trainers, and chefs are here to help give you customised meal plans.
 These plans are made based on you, your dietary requirements, fitness goals, food preferences, it’s all about you.

The eight-week-long programs are based on an eating style known as keto. The diet involves no carbs, some protein, and large amounts of dietary fats.
 For those confused about what dietary fat could mean, just imagine ribeye steak with roasted garlic and butter.
 It goes entirely against traditional diets that claim eating no fat is equivalent to gaining no fat.
 However, it is scientifically backed up. The lack of carbs throws your body into a state of ‘ketosis.’


This means that with the lack of carbs in your body, there isn’t enough glucose running around.
The lack of glucose means that your energy levels will drop and you won’t be able to function as much.
To keep the glucose available, your body reaches for a chemical called ketone, which is produced in the liver.
This chemical is used in place of glucose when it is scarce. So, when in a state of ‘ketosis’, when your body is primarily using ketones and fatty acids as fuel, you’re bound to lose more weight.

If you’re still skeptical about this being the answer to your prayers, read on!

Ingredients

The ingredients used in the customized recipes would contain some of the following:

*Seafood

*Low carb vegetables

*Cheese

*Avocadoes

*Meat and Poultry

*Eggs

*Plain Greek Yogurt and Cottage Cheese

*Nuts and Seeds

*Butter and Cream

*Dark Chocolate

Benefits

Keto diets are extremely beneficial, and let us tell you why:

1. Significantly faster

How is eating fat-filled foods going to help you lose weight and fat faster, you ask? As mentioned above, it is because your body is going into ketosis. The diet is not only pushing your body to use ketones instead of glucose as a form of energy, but it is also drastically reducing your insulin levels.

Insulin reduces fat burning and instead provides fat cells with more energy. By lowering the insulin levels, you’re significantly boosting fat burning. Still not convinced?

Randomized trials conducted, concluded that those individuals following a ‘very low carbohydrate ketogenic diet’ achieved more significant weight loss when compared to those on a ‘low-fat diet.’ It was also concluded that a keto diet reduces belly fat and weight three times as much as a high-carb, low-fat diet.

2. Simple and Easy

Based on your food preferences, dietary requirements, and nutritional requirements, you will be provided with lists of food you can eat. While this is normal with any diet plan, the keto diet becomes more comfortable to follow because you’ll enjoy yourself.

You’re not restricted to sad amounts of food or cut off from your favorites, you’re going to be losing weight while eating satisfying quantities of your favourite foods!

3. You won’t crave

Diets don’t work because of the cravings. You restrict yourself in the plans that it’ll make you lose all the weight you’ve planned to and find yourself always hungry and craving food. You’ll start to question if it’s worth it at all, and then up giving it all up a few days later.

The binging to make up for all the hunger you’ve been through will only add to the weight you intend to lose. Keto diets don’t leave any room for hunger cravings. The diet is not only rich in fats, which will keep you satisfied and full but allows you to eat reasonable amounts. You’ll not only be able to maintain the diet and lose weight but keep it off after. There can’t be any binging if there haven’t been any cravings.

4. It isn’t dependant on you exercising

If you aren’t the kind of getting a few hours in the gym every day and are worried this diet will require it, stop worrying. The diet will work for you regardless of your workout routine, or lack thereof.

On week into a keto diet, you’ll find yourself extremely energetic. You’ll find yourself naturally more active. If this motivates you to exercise, so be it, but the diet isn’t dependant on you exercising. The weight will melt off of you regardless!

5. It’s Not Harmful

Most diets have your body revolting. You’ll find your immune system compromised, at risk for diseases, feeling low. You can be assured that none of this will happen on a keto diet. Keto isn’t meant for just fat-loss but as a healthy thing.

It can reduce the risk of heart disease, helping your blood pressure and in maintaining your cholesterol. It is also shown to boost mental health, help with type 2 diabetes, and even prevent and help fight some cancers. It’s a safe and healthy choice of diet.

6. You’ll see results

You’ll often find yourself giving up diets because of the lack of results. You’ll restrict your diet, go through the hunger cravings, and working out, all to have no consequences. With keto, you’ll notice instant changes.

Fat will be melting off you automatically, and you won’t have to worry about not receiving the nutrition you need. You don’t even have to worry about hunger! While it sounds almost too good to be true, we guarantee you it is.

7. The program is customized for you

There is no more following the crowd or suspicious internet sources. These meal plans are not randomly picked out from Pinterest pages, but handpicked and customized for you. It considers your dietary requirements, nutritional requirements, and fitness goals to build the perfect meal plan for you.

The program ensures that all the recipes, along with the necessary grocery list, are emailed to you. All you need to do is follow-through.

8. There’s a lot of variety

Diets are synonymous with restrictive at this point. You are allowed a certain few items, no variation whatsoever. That is no way to live, and this program is aware of this. The meal plan provides you with a range of foods to eat and cook, not forgetting the nutritional element. Nutrients, along with your food, make sure your dieting isn’t interfering with your health.

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9. Crystal Clear Instruction:

The program knows it is required to educate as well as provide a service. It provides you with information regarding your diet before you get to the actual cooking. Even for someone who hasn’t stepped into the kitchen before, the preparation of meals will be a breeze. There are crystal clear instructions that come with the recipes that make sure that you will face no difficulty preparing your meals and reaping your rewards.

10. It’s Just Eight Weeks

The program isn’t taking too much from you. It is providing you with a healthy, customizable diet plan for eight weeks. After this program, you will be left to continue based on the knowledge you have gained on the way. It doesn’t ask you for months on months of vigorous exercising and restrictive diets. Eight weeks are going to fly by before you know it.

11. It is a guarantee

The program is guaranteeing; this will work for you. As long as you work with it and do as the instructions say, it is guaranteed to have the fat melting off your bones like clockwork. If it doesn’t work for you, for whatever reason, despite following the diet as instructed, a quick message can get you your money back! The founder of the program is confident about the program she has created.

12. The program has an affordable

Even with the guarantee, you’re worried about it being too pricey, and you have nothing to worry about. The program is priced at $37. Compared to the almost $900 you would’ve had to spend; otherwise, this program is a steal!

Cons

The custom keto diet seems like the perfect diet plan, and it can be considered that. However, even the most flawless dieting plan has exceptions.

Women who are pregnant cannot use this diet plan. Pregnant women need to consume more in every sense. She is not just providing for herself instead of for two. Following this, those with health problems that require you to eat certain foods and have special needs cannot use this diet. Special dietary requirements mean this high-fat diet may not be a good option for you.

Price

As mentioned above, the whole program is extremely affordable. When you compare it to the hundreds of dollars you would have to spend on nutritionists, fancy groceries, follow up appointments, gym memberships, and the like, $37 seems like absolutely nothing.

Money-Back Guarantee and Refund Policy

The program even offers a refund policy. If you are unsatisfied with the program or it hasn’t worked for you, they will give you your money back! However, there are some conditions. They explicitly state the kind of consumers they cannot help. Namely, those that spend all their valuable time looking for the right diet instead of taking action, those that are unwilling to follow through with the instructions from an expert, and those that would rather go with whatever the most popular dieting fad is.

If you are none of these people and go through with the expertly customized diet plan, and you’re still unsatisfied, with a quick email with your receipt later, they’ll return your payment!

Customer Reviews

“In a time where I had lost all hope of achieving my ideal body type, this program revived me. I had tried every diet available on the internet, but nothing worked as well as this did. From the variety of food to how easy it was to follow, this program made losing fat seem like child’s play! Not to mention the results! Nothing I had tried before worked as well as this program, and I’m sure nothing ever will!” ~ Sara

“I’ve never been able to follow a diet, just because of how much they restrict you. When I heard about custom keto diets, I was sceptical at first, but quickly realised just how good it was! There were no more hunger pangs and odd cravings that had me quitting my diet. The food was perfectly customised for me and so easy to make! More so, I had to spend virtually nothing! To think I had spent hundreds of dollars on diet plans that did nothing for me, only to find this gem!”  ~ Mark

Conclusion

Starting a fitness journey is no joke. The pressure to get the perfect body is on these days. You often end up going along with restrictive, sometimes harmful, diets, exercising to the point of harm, and hurting your mental health. These diet fads often take more out of you than they can provide with results. They will sap your willpower and have you feeling like you’re incapable of achieving your goals because they just don’t work.

All hope is not lost. Custom keto diets are not only going to help you achieve your fitness goal but is going to make it easy and fun for you. With its science-based diets and crystal clear instructions, there is no room for you to fail, and it’s affordable!

With this hope in mind, it’s time to start your journey to fitness. Go ahead and try out the custom keto diets, then sit back and watch as the fat just melts off your bones!

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