Low-Carb Diet – Recipes, Principles, Low-Carb Meal Plan
A low carbohydrate diet is an eating model that assumes a significant reduction in carbohydrate intake and is popular among consumers worldwide. This way of eating can have a positive effect on weight loss and also on blood insulin levels. What does a weekly low carb meal plan look like? Low carb diet results - is it worth following a low carbohydrate diet? What can you eat on a low carb diet? Is a meal plan limiting carbohydrate intake safe?
Table of contents
- History of the low carbohydrate diet
- What is a low carbohydrate diet? Low carb diet - rules
- Low carbohydrate diet - what to eat?
- Low carb diet - what not to eat?
- Low carb diet - who is it for?
- Low carb diet - meal plan
- Low carbohydrate diet - results
- Low carbohydrate diet - side effects and contraindications
History of the low carbohydrate diet
The low carbohydrate diet was already used in the 19th century in the treatment of diabetes, but the trend of limiting carbohydrate intake appeared in the 1970s, when eating models such as the Atkins diet, Dukan diet, and paleo diet began to gain popularity. At that time, it was believed that a diet dominated by carbohydrates hindered or even prevented effective fat burning, and that limiting this nutrient could bring a range of benefits, positively influencing the daily functioning of the human body.
Although the low carb diet still raises considerable controversy among nutrition experts and in the medical community, it is not difficult to find supporters of this eating model among consumers. What is the low carb diet about, and is it worth trying?
What is a low carbohydrate diet? Low carb diet - rules
The low carbohydrate diet, also known as the low carb diet or LCHF diet, is an eating style whose main principle is to reduce carbohydrate intake, which results in an increased consumption of protein-rich and high-fat foods.
Among diets that limit carbohydrate intake, there are three types of low carbohydrate diets, depending on the degree of carbohydrate reduction in the daily menu:
- moderate carbohydrate diet, where 26-45% of the energy supplied to the body comes from carbohydrates;
- classic low carbohydrate diet, where carbohydrate intake is less than 26% of total energy or below 130 g per day;
- very low carbohydrate diet, also known as the ketogenic diet, where about 10% of the energy supplied to the body comes from carbohydrates, and carbohydrate intake does not exceed 50 g per day.
The daily carbohydrate portion necessary for proper brain function is considered to be 130 g. A lower intake in the daily diet can lead to a state of ketosis, during which ketone bodies replace glucose as the main energy source for the brain.
The ratio of energy from fats, proteins, and carbohydrates varies depending on the specific type of diet. According to the classic low carbohydrate plan, carbohydrate intake should be about 25% of total energy, fat intake around 45%, and protein intake about 30% of total energy. Which food products can be included in a daily low carb meal plan?
Low carbohydrate diet - what to eat?
The rules of the low carbohydrate diet do not strictly define allowed or forbidden products, because in the low carb diet the most important factor is low total carbohydrate consumption.
Due to the need to limit carbohydrate intake, it is usually recommended to include in the daily menu low carbohydrate products, such as:
- eggs,
- milk and dairy products without added sugar, such as natural yogurt, cream, butter, cheese,
- low carbohydrate fruits, such as strawberries, cherries, plums, raspberries, blueberries, currants, or oranges,
- low carbohydrate vegetables, such as cruciferous vegetables, spinach, cauliflower, Brussels sprouts, cucumber, lettuce, zucchini, or peppers,
- meat, fish, and meat or fish products without added sugar,
- nuts, seeds, and kernels, e.g. walnuts, pumpkin seeds, sunflower seeds,
- plant-based fats, such as olive oil, canola oil, or linseed oil.
Low carb diet - what not to eat?
While following a low carbohydrate diet, it is worth reducing foods rich in carbohydrates. The low carb diet plan usually limits foods such as:
- grain products, especially wheat flour products,
- dairy products sweetened with sugar,
- high carbohydrate fruits, e.g. pineapple, banana, pear, apple,
- high carbohydrate vegetables, e.g. beetroot, sweet potato, corn, carrot,
- meat and fish products high in sugars,
- dry legumes, e.g. chickpeas, beans, broad beans,
- dried fruits,
- sweets and products with added sugar,
- alcohol,
- salty snacks,
- sweet drinks.
In the LCHF diet, it is also worth limiting or eliminating highly processed foods and fast-food meals.
Low carb diet - who is it for?
The low carb diet is most often used by people who want to lose weight and shed unnecessary pounds. This eating model can also be helpful for those struggling with type II diabetes or insulin resistance, but before changing the diet, it is necessary to consult a doctor.
Sometimes the low carbohydrate diet can also be a good choice for physically active people, and strict carbohydrate restriction can be used by individuals suffering from drug-resistant epilepsy.
Low carb diet - meal plan
For people starting a low carb diet, the idea of a "no carbohydrate diet 7-day plan" might seem complicated. However, practicing low carbohydrate rules daily is not as difficult as it may seem – it is enough to plan meals well, including various low carbohydrate products.
Which low carb recipes are worth trying? Here is an example of a low carbohydrate meal plan.
Breakfast - Egg baked in avocado
Ingredients: 1 ripe avocado, 2 eggs, 1 tbsp canola oil, a handful of fresh spinach, 1 tsp dill, favorite spices, a handful of cherry tomatoes.
Preparation: Wash the avocado, cut in half, and remove the pit. Wash and dry the spinach leaves, then place them in an ovenproof dish. Arrange avocado halves on the spinach and place washed, halved cherry tomatoes between them. Crack the eggs into the pit hollows and season to taste. Drizzle with oil and bake at 350°F (180°C) for about 20 minutes. Sprinkle baked avocado and egg with finely chopped dill.
Second breakfast - Savory cottage cheese
Ingredients: 1 pack cottage cheese, favorite spices, 1/4 red bell pepper, 2 radishes, 1 tsp chives, 1/4 cucumber.
Preparation: Wash vegetables. Place cottage cheese in a large bowl, add spices and finely chopped chives. Add finely chopped radish, pepper, and cucumber. Mix well.
Lunch - Roasted chicken drumstick with vegetables
Ingredients: 1 chicken drumstick, favorite spices, 2 tbsp canola oil, half a cauliflower, 150 g Brussels sprouts, a handful of cherry tomatoes.
Preparation: Wash and dry the meat, season, and drizzle with oil. Place the chicken in an ovenproof dish with washed and halved cherry tomatoes. Bake at 350°F (180°C) for about 50 minutes. Meanwhile, wash and steam Brussels sprouts and cauliflower. Serve the meat with vegetables.
Afternoon snack - Yogurt with fruit
Ingredients: 100 g natural yogurt, a handful of raspberries, a handful of strawberries, a handful of blueberries, 1 tsp flaxseed, 1 tsp sunflower seeds.
Preparation: Wash the fruit, cut strawberries in half, and place in a bowl. Add yogurt, flaxseed, and sunflower seeds. Mix well.
Dinner - Broccoli salad
Ingredients: 1 broccoli, a handful of pumpkin seeds, 100 g feta cheese, a handful of arugula, 1 red or yellow bell pepper, 2 tbsp natural yogurt, 1 garlic clove, favorite spices.
Preparation: Wash broccoli, divide into florets, and cook covered for about 10 minutes. Place cooled broccoli in a large bowl (cut into smaller pieces if needed). Add pumpkin seeds and diced feta cheese. Also add washed and dried arugula and sliced pepper. In a small bowl, mix yogurt with spices and finely chopped garlic. Pour dressing over the salad and mix.
Low carbohydrate diet - results
The low carbohydrate diet is very popular among consumers around the world. Many people believe that a low carb plan can lead to faster weight loss than other diets, but this is not entirely true – reducing carbohydrates may lower glycogen and insulin levels, which can cause rapid water loss, giving the false impression of fat loss.
Scientific studies comparing low carbohydrate diets to other weight-loss diets, such as low fat diets, have not shown significant differences between methods. Researchers suggest that the most important factor in weight loss is reducing total energy intake, not limiting one specific nutrient. However, some low carb rules, such as giving up sweets and limiting simple sugars, as well as the fact that low carb diets can improve satiety by slowing gastric emptying, may help with weight control.
Current research shows that low carb diets may help in the prevention and treatment of insulin resistance and type II diabetes, possibly because they positively affect blood sugar levels. However, people with these conditions must consult a doctor before starting dietary restrictions.
Moreover, some data suggests that the low carb diet, despite being high in fat, may help reduce triglycerides, increase HDL cholesterol, and lower blood pressure.
However, the low carbohydrate diet also has drawbacks. Limiting grains and certain fruits and vegetables may cause deficiencies in thiamine (vitamin B1), folic acid, vitamin C, magnesium, or calcium. Insufficient fiber intake may also occur, leading to digestive issues and constipation.
Additionally, a low carb diet high in animal fats and proteins can strain the kidneys, liver, or pancreas, especially in people with existing organ problems. Long-term use still requires more research, as there is a lack of data on its effects over many years.
Low carbohydrate diet - side effects and contraindications
So far, research on the low carbohydrate diet has mostly focused on short-term use. There is still a lack of long-term data, and some analyses suggest that extended use may increase cardiovascular disease risk.
In the early stages of a very low carbohydrate diet, side effects such as weakness, fatigue, concentration problems, and mood changes may appear due to the body adapting to using fat as the main energy source. Some people may also experience gastrointestinal issues.
The low carb diet is not recommended for endurance athletes or for people with type I diabetes. Those with liver, pancreas, or kidney disorders, as well as gut dysbiosis, should be particularly cautious.
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