Low Carb Diet – by Sukirat Kaur Bahra

Low-carb diet is currently the talk of the town. The awareness regarding food we eat and the effects it has on our body, especially on our mind, is becoming popular. People want to eat healthy and feel good. Low carb diets help reduce symptoms of diabetes, weight loss, decrease cholesterol etc. Low carb diet plan includes less consumption of food high in carbs, including sugars and grains. It gives importance to food rich in proteins, fat, as well as healthy vegetables.

Following is the detailed low carb meal plan (sample) for one week.

Eating depends on various factors, such as, how much weight one wants to lose, how healthy one is and what exercise regime one follows.

(Disclaimer: these are general guidelines and not something written in the stone)

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

You should avoid these 7 foods, in order of importance:

  • Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
  • Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
  • Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
  • High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, rapeseed-, corn-, safflower and canola oils.
  • Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
  • Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
  • Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

You MUST read ingredients lists, even on foods labelled as “health foods.”

Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

  • 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.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

Be careful with cheese and nuts, as we can easily munch on them without realising that we are overeating. Don’t eat more than one fruit per day.

A person can relish on more carbs if they are healthy, have an active routine, exercise daily and doesn’t need to lose weight

  • Tubers: Potatoes, sweet potatoes and some others.
  • Non-gluten grains: Rice, oats, quinoa and many others.
  • Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

  • Dark Chocolate: Choose organic brands with 70% cocoa or higher.
  • Wine: Choose dry wines with no added sugar or carbs.

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.


  • Coffee
  • Tea
  • Water
  • Carbonated soda without artificial sweeteners.

Low Carb Menu

Following is a sample menu, providing 50grams of carbs per day, as mentioned above; if a person is healthy they can add more carbs


  • Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.


  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.


  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.


  • Breakfast: Omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothe with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.


  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.


  • Breakfast: Omelette with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.


  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.

Healthy eating will provide mindfulness in regards to our bodies and our own self. Healthy eating shouldn’t be part of some trend; it should be integral part of our life and routine.

If one wish to keep the diet under 50grams of carbs per day then add lots of veggies and one fruit per day. Make sure that sugar quantity should be checked before buying any packed product.

SukiratSukirat Kaur Bahra is a writer, an Angelique Reiki Master & Teacher, a Hypnotherapist and Past Life Regressionist. Her passion is to help and empower people along their spiritual path.


If you are interested to book a session with Sukirat please have a look here.

(Source :- https://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/)


( featured image- livestrong.com)a