\nA Low Carb (Ketogenic) Diet Meal Plan<\/a>
\nThe Basics<\/a>
\nLow Carb Food List – Foods to Eat<\/a>
\nA Sample Low Carb Diet Plan for One Week<\/a>
\nHealthy Low Carb Snacks<\/a>
\nEating Out<\/a>
\nLow Carb Shopping List<\/a><\/p>\n
<\/a>What is Ketosis<\/strong><\/h2>\nThis is a natural process the body initiates to help us survive when carbohydrate intake is low. During this state, we produce Ketones, which are produced from the breakdown of fats in the liver.<\/strong><\/p>\nThe end goal of a properly maintained Ketogenic (Low Carb) diet is to force your body this metabolic state. We DON\u2019T do this through starvation of calories but starvation of carbohydrates.<\/strong><\/p>\nOur bodies are incredible adaptive to what you put into it \u2013 when we overload it with fat and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.<\/strong><\/p>\n
\n![\"\"](\"http:\/\/shrinkslimming.com\/wp-content\/uploads\/2017\/09\/ketosis-1.png\")
<\/strong><\/p>\nBack to top…<\/a>
\n<\/a><\/p>\nA Low Carb (Ketogenic) Diet Meal Plan<\/h2>\n
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.<\/p>\n
Consider all of this as a general guideline, not something written in stone.<\/p>\n
Back to top…<\/a>
\n<\/a><\/p>\nThe Basics<\/h2>\n
Eat:\u00a0Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.<\/p>\n
Don’t Eat:\u00a0Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.<\/p>\n
Foods to Avoid<\/h2>\n
You should\u00a0avoid these 7 foods, in order of importance:<\/p>\n
\n- Sugar:\u00a0Soft drinks, fruit juices, agave, candy, ice cream and many others.<\/li>\n
- Gluten Grains:\u00a0Wheat, spelt, barley and rye. Includes breads and pastas.<\/li>\n
- Trans Fats:\u00a0“Hydrogenated” or “partially hydrogenated” oils.<\/li>\n
- High Omega-6 Seed- and Vegetable Oils:\u00a0Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.<\/li>\n
- Artificial Sweeteners:\u00a0Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.<\/li>\n
- “Diet” and “Low-Fat” Products:\u00a0Many dairy products, cereals, crackers, etc.<\/li>\n
- Highly Processed Foods:\u00a0If it looks like it was made in a factory, don’t eat it.<\/li>\n
- Rice, Potatoes, sweet potatoes<\/li>\n
- Vegetables with sugar in them: Peas, Carrots, Onion.<\/li>\n
- Fruits; for the first 14 days, then include berries, apple, small orange (1 x portion a day)<\/li>\n<\/ul>\n
You MUST read ingredients lists, even on foods labelled as “health foods.”<\/p>\n
Back to top…<\/a>
\n<\/a><\/p>\nLow Carb Food List – Foods to Eat<\/h2>\n
You should base your diet on these real, unprocessed,\u00a0low-carb foods.<\/p>\n
\n- Meat:\u00a0Beef, lamb, pork, chicken and others. Grass-fed is best.<\/li>\n
- Fish:\u00a0Salmon, trout, haddock and many others. Wild-caught fish is best.<\/li>\n
- Eggs:\u00a0Omega-3 enriched or pastured eggs are best.<\/li>\n
- Vegetables:\u00a0Spinach, broccoli, cauliflower, and many others.<\/li>\n
- Nuts and Seeds:\u00a0Almonds, walnuts, sunflower seeds, etc.<\/li>\n
- High-Fat Dairy:\u00a0Cheese, butter, heavy cream, yogurt.<\/li>\n
- Fats and Oils:\u00a0Coconut oil, butter, lard, olive oil and cod fish liver oil.<\/li>\n<\/ul>\n
If you need to lose weight, be careful with the cheese and nuts because they\u2019re easy to overeat on. Don\u2019t eat more than one piece of fruit per day.<\/p>\n
![\"\"](\"http:\/\/shrinkslimming.com\/wp-content\/uploads\/2017\/09\/Untitled-1.png\")
<\/p>\n
Maybe Eat<\/h2>\n
If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.<\/p>\n
\n- Tubers:\u00a0Potatoes, sweet potatoes and some others.<\/li>\n
- Non-gluten grains:\u00a0Rice, oats,\u00a0quinoa and many others.<\/li>\n
- Legumes:\u00a0Lentils, black beans, pinto beans, etc. (If you can tolerate them).<\/li>\n<\/ul>\n
You can have these in moderation if you want:<\/p>\n
\n- Dark Chocolate:\u00a0Choose organic brands with 70% cocoa or higher.<\/li>\n
- Wine:\u00a0Choose dry wines with no added sugar or carbs.<\/li>\n<\/ul>\n
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.<\/p>\n
Drink<\/h2>\n\n- Coffee<\/li>\n
- Tea<\/li>\n
- Water<\/li>\n
- Sugar-free carbonated beverages, like\u00a0sparkling water.<\/li>\n<\/ul>\n
Back to top…<\/a>
\n<\/a><\/p>\nA Sample Low-Carb Menu For One Week<\/h2>\n
This is a sample menu for one week on a low carb diet plan.<\/p>\n
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.<\/p>\n
Monday<\/h3>\n\n- Breakfast:\u00a0Omelet with various vegetables, fried in butter or coconut oil.<\/li>\n
- Lunch: Tuna salad (1 x tin Tuna in water or Brine with Lettuce, tomato, cucumber. 6 x Olives and half a small avocado)<\/li>\n
- Dinner:\u00a0Cheeseburger (no bun), served with vegetables (steamed) and salsa sauce.<\/li>\n<\/ul>\n
Tuesday<\/h3>\n\n- Breakfast:\u00a0Bacon and eggs.<\/li>\n
- Lunch:\u00a0Leftover burgers and veggies from the night before.<\/li>\n
- Dinner:\u00a0Salmon with butter and vegetables.<\/li>\n<\/ul>\n
Wednesday<\/h3>\n\n- Breakfast:\u00a0Eggs and vegetables, fried in butter or coconut oil.<\/li>\n
- Lunch:\u00a0Shrimp salad with some olive oil.<\/li>\n
- Dinner:\u00a0Grilled chicken with vegetables. (you can stir fry them all together using lots of mushrooms, cabbage and green beans)<\/li>\n<\/ul>\n
Thursday<\/h3>\n\n- Breakfast:\u00a0Omelet with various vegetables, fried in butter or coconut oil.<\/li>\n
- Lunch:\u00a0slices of turkey with cucumber sticks, a boiled egg, a small tomato and a block (matchbox size) cheese<\/li>\n
- Dinner:\u00a0Steak and veggies.<\/li>\n<\/ul>\n
Friday<\/h3>\n\n- Breakfast:\u00a0Bacon and Eggs.<\/li>\n
- Lunch:\u00a0Chicken salad with some olive oil.<\/li>\n
- Dinner:\u00a0Pork chops with vegetables.<\/li>\n<\/ul>\n
Saturday<\/h3>\n\n- Breakfast:\u00a0Omelet with various veggies.<\/li>\n
- Lunch:\u00a0Chicken stirfry<\/li>\n
- Dinner:\u00a0Meatballs with vegetables.<\/li>\n<\/ul>\n
Sunday<\/h3>\n\n- Breakfast:\u00a0Bacon and Eggs.<\/li>\n
- Lunch: Tuna salad<\/li>\n
- Dinner:\u00a0Grilled chicken wings with some raw spinach on the side.<\/li>\n<\/ul>\n
Include plenty of\u00a0low-carb vegetables\u00a0in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day (fruit only after 14 days).<\/p>\n
Again, if you\u2019re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.<\/p>\n
Back to top…<\/a>
\n<\/a><\/p>\nSome Healthy, Low-Carb Snacks<\/h2>\n
There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:<\/p>\n
\n- Full-fat Yogurt<\/li>\n
- A Hard-Boiled Egg or Two<\/li>\n
- Handful of biltong<\/li>\n
- Leftovers from The Night Before<\/li>\n
- A Handful of Nuts (Almonds unsalted)<\/li>\n
- Some Cheese and Meat<\/li>\n<\/ul>\n
Back to top…<\/a>
\n<\/a><\/p>\nEating at Restaurants<\/h2>\n
At most restaurants, it is fairly easy to make your meals low carb-friendly.<\/p>\n
\n- Order a meat- or fish-based main dish.<\/li>\n
- Ask them to fry your food in real butter.<\/li>\n
- Get extra vegetables instead of bread, potatoes or rice. (make sure their vegetables are not prepared in sugar i.e. pumpkin or thickener i.e. Spinach)<\/li>\n<\/ol>\n
Back to top…<\/a>
\n<\/a><\/p>\nA Simple Low-Carb Shopping List<\/h2>\n
A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.<\/p>\n
Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.<\/p>\n
Try to choose the least processed option that still fits into your price range.<\/p>\n
\n- Meat (Beef, lamb, pork, chicken, bacon)<\/li>\n
- Fish (Fatty fish like salmon is best)<\/li>\n
- Eggs (Choose Omega-3 enriched or pastured eggs if you can)<\/li>\n
- Butter<\/li>\n
- Coconut Oil<\/li>\n
- Lard<\/li>\n
- Olive Oil<\/li>\n
- Cheese<\/li>\n
- Full Cream<\/li>\n
- Sour Cream<\/li>\n
- Yogurt (full-fat, unsweetened)<\/li>\n
- Nuts<\/li>\n
- Olives<\/li>\n
- Fresh vegetables: greens, peppers, , etc.<\/li>\n
- Frozen vegetables: broccoli, carrots, various mixes.<\/li>\n
- Salsa Sauce (check there is little or no sugar or make your own)<\/li>\n
- Condiments: sea salt, pepper, garlic, mustard, etc.<\/li>\n<\/ul>\n
I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar<\/p>\n","protected":false},"excerpt":{"rendered":"
A Low Carb Diet Meal Plan and Menu That Can […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-41","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/comments?post=41"}],"version-history":[{"count":22,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41\/revisions"}],"predecessor-version":[{"id":254,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41\/revisions\/254"}],"wp:attachment":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/media?parent=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
The end goal of a properly maintained Ketogenic (Low Carb) diet is to force your body this metabolic state. We DON\u2019T do this through starvation of calories but starvation of carbohydrates.<\/strong><\/p>\n Our bodies are incredible adaptive to what you put into it \u2013 when we overload it with fat and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.<\/strong><\/p>\n Back to top…<\/a> What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.<\/p>\n Consider all of this as a general guideline, not something written in stone.<\/p>\n Back to top…<\/a> Eat:\u00a0Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.<\/p>\n Don’t Eat:\u00a0Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.<\/p>\n You should\u00a0avoid these 7 foods, in order of importance:<\/p>\n You MUST read ingredients lists, even on foods labelled as “health foods.”<\/p>\n Back to top…<\/a> You should base your diet on these real, unprocessed,\u00a0low-carb foods.<\/p>\n If you need to lose weight, be careful with the cheese and nuts because they\u2019re easy to overeat on. Don\u2019t eat more than one piece of fruit per day.<\/p>\n If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.<\/p>\n You can have these in moderation if you want:<\/p>\n 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.<\/p>\n Back to top…<\/a> This is a sample menu for one week on a low carb diet plan.<\/p>\n It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.<\/p>\n Include plenty of\u00a0low-carb vegetables\u00a0in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day (fruit only after 14 days).<\/p>\n Again, if you\u2019re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.<\/p>\n Back to top…<\/a> There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:<\/p>\n Back to top…<\/a> At most restaurants, it is fairly easy to make your meals low carb-friendly.<\/p>\n Back to top…<\/a> A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.<\/p>\n Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.<\/p>\n Try to choose the least processed option that still fits into your price range.<\/p>\n I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar<\/p>\n","protected":false},"excerpt":{"rendered":" A Low Carb Diet Meal Plan and Menu That Can […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-41","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/comments?post=41"}],"version-history":[{"count":22,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41\/revisions"}],"predecessor-version":[{"id":254,"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/pages\/41\/revisions\/254"}],"wp:attachment":[{"href":"https:\/\/shrinkslimming.com\/index.php\/wp-json\/wp\/v2\/media?parent=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/strong><\/p>\n
\n<\/a><\/p>\nA Low Carb (Ketogenic) Diet Meal Plan<\/h2>\n
\n<\/a><\/p>\nThe Basics<\/h2>\n
Foods to Avoid<\/h2>\n
\n
\n<\/a><\/p>\nLow Carb Food List – Foods to Eat<\/h2>\n
\n
<\/p>\nMaybe Eat<\/h2>\n
\n
\n
Drink<\/h2>\n
\n
\n<\/a><\/p>\nA Sample Low-Carb Menu For One Week<\/h2>\n
Monday<\/h3>\n
\n
Tuesday<\/h3>\n
\n
Wednesday<\/h3>\n
\n
Thursday<\/h3>\n
\n
Friday<\/h3>\n
\n
Saturday<\/h3>\n
\n
Sunday<\/h3>\n
\n
\n<\/a><\/p>\nSome Healthy, Low-Carb Snacks<\/h2>\n
\n
\n<\/a><\/p>\nEating at Restaurants<\/h2>\n
\n
\n<\/a><\/p>\nA Simple Low-Carb Shopping List<\/h2>\n
\n