Low carb diet chart for weight loss . Low-carb diet plan free

No carb diet chart | low carb diet chart for weight loss | low-carb diet plan free

Low carb diet chart for weight loss

What is a no-carb diet?

A no-carb diet is eliminating carbs from your diet and focuses on protein and fat, which will lead you to shed extra pounds and lose weight. Carbohydrates or carbs are mainly found in grains, starchy vegetables, and fruits.

Though it is not always good for your health and is not even necessarily required always. Because not just weight loss, but there are some other benefits of no carb diet chart, such as lowering the risks of diabetes, and cholesterol.

In this article, we will know everything about the no-carb diet plan. We will know about no carb diet benefits, what foods to eat, which foods to avoid, how much carbs the body needs daily, and the risks and side effects of no carb diet plan.

And last but not least we will know about the no carb diet plan for vegetarians.

No carb diet benefits:

• Benefits in weight loss -

Usually reducing carbs from your diet does help in weight loss. Because you are limiting the calorie intake in your diet and replacing it with protein and fat.

Every gram of carb holds approximately 3 grams of water in your body. So, when you start having a very low calories diet, it helps you to lose weight rapidly in the first few weeks.

Research says to lose almost 4 kg (8.8 pounds) a month you need to intake fewer than 30 grams of carbs per day.

Studies say that maintaining a very low-carb diet leaves more impact rather than maintaining a low-fat diet. And its also proven that no carb diet or a very low-carb diet is more effective than any other type of diet such as a low-fat diet, which might help you to achieve your desired weight loss.

But you need to lower the number of carbs in your diet eventually. Suddenly reducing carbs completely from your diet may lead to some health problems, which is not at all necessary as well.

• Benefits in blood sugar control -

Reducing carbs from daily diet is very important and also beneficial for patients with diabetes, especially eliminating refined sugar is a must to reduce blood sugar levels.

But almost any diet helps to control blood sugar and cholesterol levels, and for that, no carb diet or ketogenic diet is not required.

• Benefits for heart health –

Decreasing carbs in your daily diet also led to maintaining your heart health.

Research shows that no carb diet or very low-carb diet helps to reduce triglyceride levels in your blood, and helps to reduce the risk of heart disease.

And low-carb diet may also help to increase good cholesterol or HDL in your blood. But same as the previous one it also doesn’t require completely excluding carbs from your diet to maintain your heart health.

Want to know about the keto diet in detail? Click on this link below right now!

https://www.fitnessfeasts.in/2020/04/ketogenic-indian-vegetarian-recipes.html

 

Foods to eat:

Foods that are allowed in no carb diet are,

Vegetables-

 

Some low-carb vegetables like Cauliflower, Broccoli, zucchini, leafy veggies, green beans, eggplant, tomatoes, cabbage, radish, mushroom, bell pepper, Brussel sprouts, cucumber, and kale.

Animal products-

 

Chicken, beef, lamb, goat, pork, eggs, fish, seafood, ghee, and butter.

Healthy fats-

 

Butter, coconut oil, ghee, avocado oil, macadamia oil, and olive oil. And saturated fats like chicken fat, duck fat, goose fat, fatty fish, and seafood.

Fruits-

 

Berries (Strawberry, blackberries, blueberries, gooseberries, raspberries), watermelon, coconut, papaya, peach, lemon, avocado, grapefruit.

Beverages-

 

Water, black coffee, or coffee with coconut or oat milk, black or green tea, and lemon water with no added sweeteners.

Nuts and seeds-

 

Almonds, walnuts, hazelnuts, pine nuts, pecans, pumpkin seeds, sesame seeds, sunflower seeds, flaxseed, hemp seeds, chia seeds.

Foods to avoid:

Grains-

 

Rice, barley, wheat, bread, pasta, oats, corn, quinoa, noodles, and cereals.

Fruits-

 

Bananas, apples, oranges, kiwis, pears, mango, raisins, pineapple, plum.

Sweet and baked goods-

 

Cake, pastry, bread, cookies, pizza, pasta.

Starchy vegetables-

 

Sweet potatoes, white potatoes, corn, pumpkin, peas, squash.

Dairy products-

 

Yogurt, cow milk.

Beverages-

 

Beer, wine, liquor, sugar mixed drinks like juices.

Animal products-

 

Any kind of processed meat like sausages, bacon, pepperoni, salami, etc.

 

No carb diet plan for vegetarians:

No carb diet chart for 14 days.

You must be thinking maintaining a no carb diet is impossible for vegetarians but actually, it is not that tough, because there are still many items available that you can add to your no carb diet plan vegetarian, and we are going to mention all of those in this article.

But before we start, we must know that different types of vegetarians are there.

If you are adding dairy products and eggs to your diet, you are a Lacto-Ovo vegetarian, and if you are avoiding any animal-delivered products you are Vegan.

In this article, we will talk about a very low-carb meal plan for vegetarians (Lacto-Ovo) for 14 days.

 

Here is a 7 days vegetarian keto meal plan for you, click on this link below to see the diet plan.

https://www.fitnessfeasts.in/2022/04/7-day-vegetarian-keto-meal-plan.html

 

First, we will start with breakfast which is known as the most important meal of the day.

Here is a list of 14 days of vegetarian breakfasts.

• Sprout salad

Sprout salad

Sprout salad recipe:

Ingredients-

1 cup of moong dal sprout

Chopped cucumber

Chopped onion

Chopped tomatoes

Chopped coriander leaves

Chopper green chili (optional)

Salt to taste

Black pepper powder

2 tbsp lemon juice

 

Preparation-

Add the moong dal sprout in a bowl, add all the chopped veggies in it, add salt and black pepper powder and mix well. Then add the lemon juice to it. Then again mix well and serve.

You can add any low-carb veggies to this salad to make it healthier.

 

• Stir-fried broccoli with mushrooms

Stir-fried broccoli

Stir-fried broccoli with mushrooms recipe:

Ingredients-

1 cup of chopped broccoli

1 cup of chopped mushroom

1 tbsp of ginger garlic paste

1 tbsp butter

Salt to taste

½ tsp Black pepper powder

Preparation-

In a frying pan add the butter, when the butter would melt add the ginger garlic paste and stir well for 10 seconds. Then add the chopped veggies in it and again mix well for 2 minutes. Then add the seasonings to it, you can also add red chili powder if you want it to be spicier. Then mix well and turn off the flame.

You can also add other vegetables like zucchini, cauliflower, carrots, etc to this dish. And you can add nuts and seeds to these stir-fried vegetables.

 

• Cabbage salad, with beetroot raita

Cabbage salad recipe:

Cabbage salad

Ingredients-

2 cups of finely chopped cabbage

Chopped coriander leaves

Chopped green chilies

Salt to taste

½ tsp Black pepper powder

1 tsp olive oil

1 tbsp lemon juice

2 tbsp roasted peanuts

Preparation-

Add all these ingredients to a mixing bowl, mix well, and serve your healthy cabbage salad. You can also add other veggies like carrots or cucumbers to it.

Beetroot raita recipe-

Beetroot raita

Ingredients-

1 cup grated beetroot

1 tbsp chopped green chilies

2 cup yogurt

3-4 curry leaves

½ tbsp olive oil

¼ tbsp mustard seeds

1 tsp cumin powder

Salt to taste

Preparation-

Add the grated beetroot, yogurt, green chilies, salt, and cumin powder into a mixing bowl, and whisk well. Then heat the olive oil in a pan and add the mustard seeds and curry leaves into the oil, allowing it to crackle. Then pour this tempered oil into the mixture. And your beetroot raita is ready.

• Coconut pancakes

   

Coconut pancakes

Coconut pancakes recipe:

Ingredients-

2 cups of coconut flour

¼ cup shredded coconut

½ cup of coconut milk

1 beaten egg

1 tbsp melted butter

2 tbsp peanut butter

1 tbsp honey (optional)

 Preparation-

Add all the ingredients into a mixing bowl, and whisk until all the ingredients are mixed well.

Then add some butter to the pan, when the butter is melted add 4-5 tablespoons of batter into the pan, and let it cook for 3-4 minutes from both sides. And your coconut pancakes are ready.

If you are on a no-carb diet you can skip adding honey, or any other artificial sweeteners.

• Carrot, broccoli soup

Carrot, broccoli soup

Carrot, broccoli soup recipe:

Ingredients-

1 cup of chopped onion

2 cups of chopped carrots

2 cups of chopped broccoli

1 tbsp chopped garlic

1 tbsp butter

½ cup of milk

4 cups of vegetable broth

Salt to taste

Black pepper powder

Italian seasoning

Preparation-

Add the butter to the pan, add the onion and garlic to it, sauté for 1-2 minutes then add the vegetable broth, milk, and seasonings into it, mix well and turn off the flame and let it cool down.

When it cools down blend this well until gets into a smooth paste.

Take another pan and add some water, then add the carrots and broccoli to it, and let it steam until the veggies get tender.

Now in a large pan add the mixture and the steamed vegetables and allow it to boil for 5-10 minutes. You can add more seasonings if you want, and your carrot and broccoli soup are ready.

• Apple oat smoothie

Apple oat smoothie

Ingredients-

1 large apple (chopped)

1 cup of soaked oats

2 tbsp of soaked chia seeds

½ cup of milk

Preparation-

Add all these ingredients into your blender, and blend well to make your smoothie.

You can add your choice of milk like almond or soy milk, or you can skip adding milk as well.

You can also add honey, or dates to add some sweetness to your smoothie, but if you are on a no-carb diet you should skip any sweeteners.

 

• Carrot soup

Carrot soup

You can make carrot soup the same as the recipe for carrot and broccoli soup we have shared above.

• Paneer bhurji

   

Paneer bhurji

Recipe of Paneer bhurji:

Ingredients-

250 grams of paneer

2 tbsp ghee

½ cup chopped onions

2 chopped green chilies

1 tbsp ginger garlic paste

½ tsp cumin seeds

½ tsp coriander powder

¼ tsp turmeric powder

¼ tsp red chili powder

Salt to taste

Chopped coriander leaves.

Preparation-

Finely crumble the paneer and set it aside in a bowl.

Add the ghee into the pan then add the cumin seeds when it is crackled add the ginger garlic paste and chopped onion, and mix well for 2 minutes.

Then add the other spices into it and mix well, then add the chopped green chilies, crumbled paneer, and some salt to taste. Now mix everything properly and cook for 3-5 minutes.

Lastly, add the chopped coriander leaves, and your paneer bhurji is ready.

 

• Stir-fried veggies with flaxseed raita

Stir-fried veggies recipe:

Stir-fried veggies

For stir-fried veggies, you can have any low-carb or non-starchy vegetables like cauliflower, broccoli, zucchini, green beans, etc.

Roughly cut the vegetables, add some butter to the pan, add the veggies, and add some salt and black pepper powder, and mix well.

Then sprinkle some water into the pan and cover it for 2-3 minutes. Let the veggies cook for a bit and then turn off the flame and your stir-fried veggies are ready.

Flaxseed raita recipe:

Flaxseed raita

Ingredients-

1 cup beaten curd

1 cup grated bottle gourd

3-4 tbsp of roasted flaxseeds

1 tsp roasted cumin seeds

Salt to taste

½ cup chopped mint leaves

Preparation-

In a pan add ½ cup of water and add the grated bottle gourd, mix well and cover the pan. Keep it on a low flame until the water gets evaporated. Once it’s done turn off the flame and let it cool down.

In a mixing bowl add all the other ingredients and mix well, add the cooked bottle gourd, and mix properly.

Keep the raita in the freezer for 1 hr then you can have your tasty flaxseed raita.

 

• Egg muffin with cheese

Egg muffin with cheese

Egg muffin with cheese recipe:

Ingredients-

2 eggs

2 tbsp finely chopped onions

½ cup chopped tomatoes

½ cup roughly chopped spinach

¼ cup of shredded mozzarella cheese

Salt to taste

½ tbsp Black pepper powder

Preparation-

Preheat you over to 180 C. spear some butter or oil on your muffin tin or you can use any microwavable bowl as well.

Add the eggs, onions, shredded mozzarella cheese, and seasonings into a mixing bowl, and whisk well.

Then add this mixture into your muffin tin and topped with some tomatoes and spinach.

Now, bake it for 10-15 minutes. And your egg muffins are ready.

*Cheesy omelet with oat roti.

Making a cheesy omelet is very easy, it’s just like the regular omelets, you just need to add some cheese while whisking the eggs or you can also top the omelet with shredded cheese while frying it.

• Overnight oats with fruits

Overnight oats with fruits

Ingredients-

½ cup oats

1 tbsp chia seeds

¼ cup of beaten yogurt

¼ cup of milk

1 tbsp of peanut butter

Preparation-

Add all these ingredients into a mixing bowl and mix well. And keep it in the freezer overnight.

You can add any choice of fruits of your choice. Like chopped apples, bananas, berries, etc.

• Chocolate chia pudding

Chocolate chia pudding

Check out this delicious and healthy Chocolate chia pudding recipe, click on the link below.

https://www.fitnessfeasts.in/2020/04/lemon-blueberry-smoothie-chocolate.html

 

• Quinoa salad

   

Quinoa salad

Check out this ketogenic Quinoa salad recipe which is perfect for your no-carb diet. Click on the link below.

https://www.fitnessfeasts.in/2020/04/ketogenic-indian-vegetarian-recipes.html

 

Now we will make a list of 14 days of vegetarian lunches and dinners.

From this list, you can choose your lunch and dinner both and you can switch them as well.

• Veg meatballs curry

Now you must be thinking what are veg meatballs, there can be different types of meatballs you can make if you are a vegetarian and also wants to follow a no-carb diet, like lentils meatballs or mashed veggie meatballs or soya chunks meatballs. Here is the recipe for Veg meatballs which I like the most.

Veg meatballs curry

Ingredients-

2 cups of soaked Channa daal

2 green chilies

2 tsp salt

Chopped coriander leaves.

Chopped red onions half cup.

Preparation-

Add the soaked dal into a mixer grinder, then add the green chilies, and salt to taste, and make a smooth paste.

Then add chopped coriander and onion in it and mix well. To make it healthy you can add your choice of boiled veggies to it.

Now make small bite-size balls from this lentil mix and fry the meatballs until gets crispy from the outside.

To ignore oil, you can air fry these meatballs, or you can also bake these in the oven as well.

• Palak paneer.
• Cucumber salad with yogurt.
• Soya chunks with egg bhurji.
• Cauliflower curry.
• Cauliflower rice.
• Stir-fried bell peppers with zucchini.
• Oat spinach pancakes with cheese.
• Broccoli pakora with yogurt dip.
• Creamy vegetable soup.
• Egg cauliflower salad.
• Keto nuggets with lentils.
• No bread pizza with bell pepper.
• Scrambled eggs with mushrooms.

 

How much carbs body needs daily | How much carbohydrate we need daily:

According to dietary guidelines for Americans, you need to consume 40-60% calories as carbohydrates daily. It means you need to consume 225-325 grams of carbohydrates per day which is anywhere from 900-1300 calories per day. It is based on gender, age, activity level, etc.  

But it may vary from person to person and the daily need for carbohydrates. Especially for those who are diabetic or high cholesterol patients.

 

Risks and side effects to no carb diet plan:

As well as the benefits there are always some side effects of the no carb diet on our health. Carbs are one of the nutrients which we should have in our diet, when we stop having them it might leave some side effects on our health.

When you stop having carbs, your body starts breaking the fats stored in your body into ketones for energy. This is called Ketosis. This can cause some side effects such as fatigue, headache, etc.

No carb diet could also cause constipation, as there is carb in most fruits, and fruits are loaded with healthy fibres, so when we stop eating most fruits, it could cause constipation for having fewer fibres.

A sudden drop in carbs could also occur muscle cramps.

FAQ

What can't you eat on a no-carb diet?

When you are on a no-carb diet, you need to avoid any food with high-calorie content such as whole and refined grains, sweet fruits, starchy vegetables, baked goods, drinks that contain sweeteners, milk, and yogurt as well.

 

What can I eat instead of bread?

There are some substitutes available in place of bread such as

Bell paper slices, cucumber slices, whole grain tortillas, chapati/roti, oat pancakes, corn, whole grain crackers, lettuce leaves, cabbage leaves, cheese slices.

 

Can you eat apples on keto?

The answer is no. Because an apple a day might be healthy as we all know but it is not at all keto or no-carb diet friendly. A small apple contains almost 12-14 grams of net carbs in it, and a medium size apple contains almost 22 grams of carbs in it which is enough to blow your daily allotment of carbs in a keto diet.

 

Is low carb the fastest way to lose weight?

Yes, a low-carb diet is a faster and more short-term way to lose weight. Every gram of carb holds approximately 3 grams of water in your body. So, when you start having a very low calories diet, it helps you to lose weight rapidly in the first few weeks. Research says to lose almost 4 kg (8.8 pounds) a month you need to intake fewer than 30 grams of carbs per day.

 

What is the easiest way to start a low-carb diet?

Step 1- gradually start reducing your daily carb intake.

Step 2- replace high calories food with low-carb foods.

Step 3- include more non-starchy vegetables, nuts, seeds, and fruits in your daily diet.

Step 4- try to maintain this until you get your desired weight loss.

 

What can I eat with no carbs and no sugar?

On a no carb diet you need to eat foods and drinks with fewer calories, there are some non-starchy vegetables like Cauliflower, Broccoli, zucchini, leafy veggies, green beans, eggplant, tomatoes, cabbage, radish, mushroom, bell pepper, Brussel sprouts, cucumber, and kale.

And you can have keto-friendly fruits like berries, watermelon, coconut, papaya, peach, lemon, and avocado. You can also eat nuts, seeds cheese, butter, meat, eggs, fish black coffee, and black tea.

 

Is no-carb No sugar diet healthy?

A no-carb diet is eliminating carbs from your diet and focuses on protein and fat, which will lead you to shed extra pounds and lose weight. Though it is not always good for your health and is not even necessarily required always. Because not just weight loss, but there are some other benefits of a no carb diet, such as lowering the risks of diabetes, and cholesterol.

 

Can you lose weight just by cutting out carbs and sugar?

Studies say that maintaining a very low-carb diet leads to short-term weight loss.  And it’s also proven that a carb diet or a very low-carb diet is more effective than any other type of diet such as a low-fat diet, which might help you to achieve your desired weight loss.

 

How much weight can you lose on a no-carb No sugar diet?

Research says to lose almost 4 kg (8.8 pounds) a month you need to intake fewer than 30 grams of carbs per day. But when you are on a no carb diet you will lose weight more rapidly in the first few weeks because every gram of carb holds approximately 3 grams of water in your body. So, when you start having a very low calories diet, it helps you to lose weight rapidly in the first few weeks.

 

Which foods have no carbs?

Very easy food options when you are on a no carb diet are just simply replacing your carbs with protein or fats like meat (Chicken, beef, lamb, goat, pork, eggs, fish, seafood), fats (ghee, coconut oil, avocado oil, olive oil, and butter), you can also eat non-starchy veggies, nuts, seeds, low-calorie fruits, and cheese.

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