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Weight Loss - Diet Plans - Low Carb

A low-carb diet consists of consuming minimal carbs allowing you to eat a higher proportion of fat and vegetables.

Low Carb Diet Plan

What is a low-carb diet?

Perhaps you’re thinking this seems fairly self-explanatory from the title? However, in today’s complex world of nutrition and dieting, it appears that’s not the case…

This diet plan can also be referred to as a Keto diet, a name made popular by influencers and various celebrities aiming for quick weight loss.


So how does it work? 

Reducing the number of carbohydrates in your daily calorie intake provides large benefits.

It works by avoiding sugars and starches, in turn stabilising blood-sugars levels and causing fat-storing hormone insulin to drop. In turn, this increases the amount of fat your body burns rather than stores.

From teaching in school, discussions with friends and even a quick google search, we are inundated with information suggesting fat is bad for our health. Despite this, these discussions couldn’t be further from the truth when it comes to a low-carb weight loss diet.  

Despite fat being linked with sugary products and the UK’s obesity epidemic, in following the Keto diet closely, fat is burned off more readily and not as quick to be stored, allowing you to lose weight and see that figure on the scale you’ve always wanted!  

On top of this, another health benefit of a low-carb diet aside from weight loss is helping to gain control of your blood sugar level!  

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Weight Loss – Diet Plans – Low Carb

Low Carb Diet Plans

Low Carb Diet Plans FAQs

What Is A Low Carb Diet?

Low-carbohydrate diets restrict the consumption of foods that are high in carbohydrates and replaces them with foods containing higher percentages of fat and protein.

What Can You Eat On A Low Carb Diet?

There are many foods that you can eat on a low carb diet, these include Meat, veg, fish, eggs, fruit, seeds, nuts and high-fat dairy.

What Should You Not Eat On A Low Carb Diet?

There are some foods that you should look to avoid on a low carb diet, these include Bread & grains, starchy vegetables, pasta, beer and sweetened yoghurt.

What Are The Benefits Of A Low Carb Diet?

Low card diets have many benefits and include a reduced overall appetite, greater abdominal weight loss, reduced blood sugar & it may reduce blood pressure.

Can You Lose Weight On A Low Carb Diet?

Low carb diets can be effective for losing weight. Reducing carbs tends to cause weight loss by reducing your appetite and removes the need to count calories.

What exactly can and can’t I eat on a low carb diet?

When deciding whether a food is high-carb or low-carb, it’s good to stick to a general rule of if an item contains higher than 5% carbs, it’s classed as a high carb food. Sticking to this rule will make it easier in the long run as you will have a benchmark to work to. 

Low-carb foods are the crux of this diet plan, you’re aiming to eat less than 20g of carbohydrates per day. If you stick to our guide of low-carb foods to eat and high-carb food to avoid, this is achievable every day to bring you closer to your weight loss goal. 

The best low-carb foods to eat include:       

  • Meat: All types of meat, including chicken, pork, beef and lamb
  • Fish: All types of fish and seafood. The best types are fatty fish such as salmon, mackerel and sardines. Top Tip: these also provided added health benefits due to being rich in Omega-3.
  • Eggs: Any ways of cooking eggs are healthy to eat on a low-carb diet, even fried! Seems too good to be true right…
  • Vegetables: Particularly vegetables that grow over ground, such as broccoli and cauliflower.

The most important high-carb foods to avoid include:

  • Sugar: High-sugar food and drinks are unhealthy and ought to be limited whether you’re on a low-carb weight loss diet or not.  
  • Starch: Any flour or wheat based products such as bread, pasta, rice, porridge. Gluten-free and whole-grain alternatives are just as bad when following a Keto diet, therefore should not be used as a substitute.
  • Beer: Since this popular beverage is made from hops and fermented grain, it is a very important drink to avoid. Try using wine as an alternative.
  • Fruit: perhaps surprisingly, since fruit is high in sugar (albeit natural sugar) and carbs, it is only beneficial to this weight loss diet in very small amounts.

Low-carb diet plan and recipes

On a diet-plan as a-typical as this one, you may find it difficult even beginning to think about meals that follow the new low-carb, high-fat lifestyle you have propelled yourself into. Here is an example of daily meal ideas:

Breakfast:

  • Keto pancakes with whipped cream and berries
  • Eggs and vegetables fried in coconut oil
  • Baked eggs with spinach

Lunch:

  • Cheese crusted omelette
  • Spaghetti squash Bolognese 
  • Classic vegan falafel 

Dinner:

  • Keto ricotta chicken meatballs
  • Baked almond-crusted cod
  • Noodle low-carb lasagne (example recipe below)

Noodle Lasagne Recipe:

  • 2 tbsp olive oil
  • Half a yellow onion
  • Two garlic cloves
  • 4 sausages
  • 350g beef
  • 650g marinara sauce
  • 400g ricotta cheese
  • An egg
  • Sea salt
  • 250g chicken breast
  • 350g mozzarella cheese
  • 100g parmesan cheese

Method:

  1. Warm oil at a medium heat with the onion and garlic.
  2. Add the ground beef and sausage until the meat turns brown
  3. Add marinara sauce
  4. Combine ricotta cheese with egg and salt in a bowl
  5. To make the lasagne itself: Spread one layer of cooked meat then add a layer of the ricotta mix with additional mozzarella-slices and parmesan cheese. Repeat until layered appropriately.
  6. Cover with foil and bake for 25 minutes
  7. Remove foil and bake for another 25 minutes

 

Weight loss following the Keto diet.

So, this diet seems up your street and realistic? But how much weight can actually be lost when following a low-carb diet? 

As a general trend, research shows the fewer carbs you eat the more weight you will lose. Additionally, further studies have shown that said low-carb diet is more effective than similar restrictive diets such as the 5 2 diets, shown through the higher number of calories burned. The beauty of this diet is that it makes weight loss easier as 1. You don’t have to count calories and 2. You’re less hungry!

 

Our top tips on a low-carb diet:

  1. Having a detailed meal-plan
  2. Understanding which foods and high-carb and which foods are low-carb 
  3. Knowing how much carbohydrates are in serving sizes of food
  4. Always carrying a low carb snack to avoid temptation!

Atkins diet: 

Another low-carb diet and a sister diet to the Keto plan discussed is the Atkins diet. This provides a similar diet plan to Keto however the major difference is with Atkins, carbs are gradually reintroduced, therefore weight loss is often less drastic but more maintainable long-term. Your preference of low-carb diets depends on your individual weight-loss goals.

 

Summary

Pros: Reduced hunger and no calories counting

Cons: Some weight loss is harder to maintain when reintroducing carbs

 

Not quite for you? Check out the range of other diet plans when considering your ideal plan to smash your weight loss goal.

Further Info for Weight Loss

Slimming Clubs

Slimming clubs are essentially groups which provide support, advice and guidance in order to achieve fat loss.

Simple Workouts

Lots Of Exercises Don’t Require Any Equipment At All And Can Be Done From The Comfort Of Your Home.

Surgery

Weight loss surgery procedures can include a gastric band, gastric bypass and a gastric sleeve.

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