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
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-
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
recipe:
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
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 with mushrooms recipe:
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
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 |
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
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
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 recipe:
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)
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 recipe:
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
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
1 large
apple (chopped)
1 cup of
soaked oats
2 tbsp of
soaked chia seeds
½ cup of
milk
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
You can make carrot soup the same as the recipe for carrot and broccoli soup we have shared above.
Paneer bhurji
Recipe of Paneer bhurji:
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.
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 |
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 |
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
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 recipe:
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
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
½ cup oats
1 tbsp chia
seeds
¼ cup of
beaten yogurt
¼ cup of
milk
1 tbsp of
peanut butter
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
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
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 |
2 cups of
soaked Channa daal
2 green
chilies
2 tsp salt
Chopped
coriander leaves.
Chopped red
onions half cup.
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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