A Basic Low Carb Diet Plan

There is a strong reason why a low carb diet plan is preferred by those wishing to lose weight in an effective manner: low carb diets work. When you are eating a diet that overdoes it in terms of the amount of carbohydrates ingested, you end up with a diet that promotes excessive weight gain.

There are no two ways around that fact. In the past, I traced most of my weight gain problems to excess carbs. Similarly, I also noticed that cutting carbs provided great solutions to my weight loss conundrums.

Carbohydrates and Fat Storage

Some may wonder why carbohydrates promote high levels of fat storage while proteins and fats do not deliver the same impact. The reasons are varied.

First, carbohydrates are sugars designed to provide the body with energy. Eating carbs releases a lot of glucose into the body and if the glucose is not burned, it will turn to fat. Also, carbohydrates boost insulin levels and insulin is a fat storage hormone. That means it becomes extremely difficult to burn off stored fat when insulin levels are high.

Then there is the little matter of carbohydrates being high in calories. When you eat a diet that is high in calories, you are going to gain weight. That is unavoidable. As such, it is necessary to look towards a low carb diet plan as a solution to these many problematic components.

Switching to Low Carb Diets

What is the first thing to expect when you shift to a low carb diet? Well, you will drop up to 7lbs almost immediately but that will be the water the carbs retain. Fat burning will be in the neighborhood of 2lbs per week, which is a solid amount of stored fat to burn.

However, be forewarned, you will notice a drop in energy levels since your carbohydrate intake has diminished. Consider this the one major negative of a low carb diet plan. As a positive, I once lost 20lbs relatively quickly which it why I always recommend low carb as a viable weight loss plan.

A 7 Day Low Carb Diet Plan

The following is a breakdown of a low carb diet plan. Please note this is not a "no carb" plan. Rather, it limits carb intake to about 50 grams per day with most of the carbs being ingested in the morning.

Monday

• Breakfast: Scrambled eggs, bacon, one slice of grapefruit, coffee
• Lunch: Hamburger with no bun, side of salad.
• Dinner: Steak, brown rice, lots of mixed vegetables.

Tuesday

• Breakfast: Ham and cheese omelet, two slices wheat toast, side of bacon
• Lunch: Three hotdogs with no bread, side of cottage cheese.
• Dinner: Cooked ham, corn, large salad

Weds

• Breakfast: Whole grain French toast, sugar free syrup, bacon and/or sausage.
• Lunch: Chinese Egg Fu Young with any meet you wish.
• Dinner: Spare ribs with NO SUGARY BBQ sauces, mixed vegetables, brown rice.

Thurs

• Breakfast: Poached eggs and a slice of ham.
• Lunch: Chicken Caesar salad with light dressing.
• Dinner: Lamb chops, small side of wheat pasta, mixed green salad.

Fri

• Breakfast: Whole grain cereal (Yes, this is high in carbs but it is only offered once during the week to balance out any vitamin/mineral deficiencies.
• Lunch: Small piece of steak, mixed vegetables.
• Dinner: Broiled fish (any kind), coleslaw, mixed vegetables.

Sat

• Breakfast: Western omelet, side of bacon or sausage, apple
• Lunch: Chicken wrap, lots of vegetables, limited dressing on the wrap.
• Dinner: Chicken breast, peas and corn, broccoli

Sun

• Breakfast: Scrambled eggs, bacon, sausage in pita bread. Small fruit serving.
• Lunch: Small broiled serving of fish with coleslaw.
• Dinner: Roast Beef or pork, vegetables, potato to balance out carb intake.

Of course, this is a mere single example of what a low carb diet plan can embody. You are really not limited to any single perspective and can be as creative as you wish. I have found there is great flexibility with such diet plans which is why they are more enjoyable than most people realize.