A low-carb diet is a diet that restricts carbohydrates.
There are many different types of low-carb diets, and studies show that they can cause weight loss.
The Basics
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy.
Don’t eat: Sugar, HFCS, wheat, seed oils, trans fats.
Foods to Avoid
- 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.
Foods to Eat
- 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.
Low-Carb Menu for One Week
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 win