Low Carb Meal Plan

Go to a superstore, have a 360° look, and all you’ll see will be carb-loaded. 

Although an essential macronutrient for us, Carbohydrates have been so overwhelmingly consumed that they have become life-threatening. The result? Obesity, compromised heart health, impaired metabolism, and whatnot. 

But, as told, not all carbs are bad. For example, whole grains, fruits and vegetables are mostly made up of carbs but are extremely healthy and nutritious. The difference lies in having the correct carb knowledge. 

A low-carb diet with healthy carbs is recently rising as a gateway to a healthier lifestyle. The result has been significant for weight loss and has other health benefits. ^[1]

In this article, you’ll learn everything from types of carbs, how they impact our bodies, and how to practice a low-carb diet. So, let’s carb it up.

Knowing the Carbs

We look at carbs the exact way we look at fat – delicious but unhealthy. However, this stereotypical mindset is terribly flawed. Fat is not bad for us, nor are carbs. What is bad is the lack of knowledge. 

To navigate the landscape of carbs wisely, it’s essential to comprehend their types and functions.

There are two types of carbs:

• Simple Carbs
• Complex Carbs

Don’t get fooled by the name. These are the complex carbs that are beneficial for our bodies.

Simple carbs are simple sugars. Our bodies have nothing much to do to convert them into energy. It includes:

• Glucose, 
• Fructose, 
• And galactose

A few examples include cookies, sugar, candies, sweet beverages, etc. Simple carbs are readily available and are easily absorbed and used by the body. It can cause rapid blood sugar spikes, weight gain, and increase the risk of chronic diseases. And when it goes over the bar, insulin resistance and dental issues take place. 

Complex Carbs, on the other hand, require time to get digested. This is why the energy gets released smoothly over a prolonged period of time. This prevents not only blood sugar spikes but also several health issues. 

A few examples of complex carbs include fruits, vegetables, whole grains, legumes, etc.

Opting to eat less carbs throughout the day has shown to be beneficial in many ways, such as:

• Being on a low-carb diet reduces hunger because other macronutrients, protein and fat, create satiety. This may induce weight loss.
• A low-carb diet works well in reducing abdominal and visceral fat (the fat surrounding internal organs) ^[2]
• It also helps reduce triglyceride levels, which lowers the risk of heart disease ^[3]
• Over time, bad cholesterol level (LDL) also decreases significantly
• Prevents insulin spikes, which in turn maintains blood sugar ^[4]
•  Enhances metabolism ^[5]

Pretty impressive. But all these benefits can easily fade away if you practice the low-fat diet the wrong way. So, let’s learn how it must be done.

What is a low-carb diet?

Generally, ICMR recommends that a balanced diet should provide you with around 50-60% of total calories from complex carbohydrates, preferably. For example, if you are on a 2,000-calorie diet, you must not be getting more than 900 to 1300 calories from carbs (that too complex carbs). This roughly translates to 225 grams to 325 grams daily (because 1 gram of carb provides 4 calories). ^[6]

However, a low-carb diet puts more restrictions. According to a definition, a low-carb diet limits the consumption to 20% of daily nutrition. 

Benefits of Low Carb Diet

A low-carb diet offers several health benefits, specially for individuals looking to manage weight, improve metabolic health, and address certain health conditions. Here are some potential benefits of a low-carb diet:

Weight Loss: One of the primary reasons people adopt a low-carb diet is for weight loss. Restricting carbohydrates reduces overall calorie intake, and the body may shift to burning stored fat for energy, resulting in weight loss.

Improved Blood Sugar Control: Low-carb diets benefit individuals to improve their blood sugar issues. By reducing carbohydrate intake, blood sugar levels may stabilise, reducing the need for insulin and improving insulin sensitivity.

It helps prevent type 2 diabetes by improving insulin sensitivity and reducing the risk of elevated blood sugar levels.

Better Triglyceride Levels: Triglycerides are fat that circulates in your bloodstream. When triglyceride levels are within a healthy range, it benefits heart health. 

High levels of triglycerides are associated with an increased risk of heart disease. 

Low-carb diets have been associated with lower triglyceride levels. Elevated triglycerides are a risk factor for heart disease, and reducing carbohydrate intake may improve cardiovascular health. ^[7]

Increased HDL Cholesterol (the “Good” Cholesterol): Studies suggest that low-carb diets lead to an increase in high-density lipoprotein (HDL) cholesterol, which is again considered beneficial for heart health as they are the Good Cholesterol. ^[8]

Appetite Control: A low-carb diet may help control appetite and reduce cravings, leading to a feeling of fullness and potentially making it easier for individuals to adhere to their dietary goals.

Reduced Inflammation: Chronic inflammation is associated with various health conditions such as cardiovascular disease and diabetes. Studies suggest that low-carb diets mitigate the impact of chronic inflammation, potentially reducing the risk of developing associated health conditions and help reduce markers of inflammation in the body. ^[9]

Ways to Practice a Low-Carb Diet

When a low-fat diet was introduced in America to tackle the increasing rate of obesity at an alarming rate, the outcome came out to be the opposite. Obesity actually increased. This happened because products that went down on fat filled the gap with lots of processed simple carbs. ^[10]

As understood above, carbs in general, are not the culprits. It is the simple carb that makes the whole carbohydrate sea bad. So, 

Always choose complex carbs over simple carbs

When we speak of a low-carb diet, you’ll find many around the world. Each of these diets comes with a few changes and offers a few different benefits. Here are some immensely famous low-carb diets:

• Ketogenic Diet – You choose to go very low on carbs and very high in healthy fat. This diet induces ketosis
• Atkins Diet – Here, you take it slowly and steadily by gradually reintroducing carbs with a focus on protein and fats
• Low-Carb Mediterranean Diet – This Grecian beauty emphasises healthy fats, lean protein, and whole grains
• Paleo Diet – Here, you properly eliminate processed carbs and focus on whole foods

What to choose depends completely on specific health and fitness conditions and your weight-loss goals. The wisdom lies in balance. 

Things to keep in mind when practising a low-carb diet

It is all about choosing the right foods. 

When you choose to go low on carbohydrates, ensure that these things are well taken care of:

Choose Complex Carbs – Complex carbs put a break on quick energy bursts and release glucose slowly into the bloodstream. This gives our bodies enough time for proper energy management. Always choose whole grains like wheat, millet, multi-grains, legumes, nuts, seeds, fruits (with complex carbs), and vegetables.

One thing to know is that not all fruits contain complex carbs. For example, bananas and mangoes contain simple sugars. This is why you must see some athletes consuming bananas on the field for some quick energy burst. 

A few fruits containing complex carbs include: 

• Apples
• Oranges
• Berries
• Pears
• Plums
• Cherries
• Grapefruit
• Kiwifruit

All these fruits have a low GI (glycemic index). 

Also, say no to fruit juices because they provide high calories in low volume and lose their fibre. You may cherish it sometimes though.

Limit Added Sugars – Simple sugars or added sugars are the worst kind you can consume. You might not know it but most of the products these days in the market stay loaded up with these. 

A simple 500ml bottle of soft drink contains 54 grams of sugar – 2-3 times higher than the recommended maximum sugar intake

If you choose to consume added sugars, the maximum allowed intake per day is

• 20 grams for adult women and men with a sedentary lifestyle

So, completely cut down on sweets, sodas, carbonated beverages, and processed foods. 

Prioritise Protein – Going low on carbs will mean depending on other macronutrients such as fat or protein. If you choose to go for the keto diet, you’ll have to prioritize fat. But never ignore the importance of protein. Always consume it. 

Include lean protein sources to feel satiety, slow down digestion and maintain lean muscle mass. A few examples include 

• Lean meat and fish
• Egg whites
• Low-fat milk
• Tofu
• Beans, peas, lentils, etc.
• Plain Greek yoghurt
• Soy chunks

Have healthy fats – Fats don’t make you fat, bad fats do. Try to limit saturated fat, completely cut down on trans fat, and embrace the goodness of unsaturated fat such as MUFA(monounsaturated fatty acids)  & PUFA(polyunsaturated fatty acids).

Intake of unsaturated fat has shown to be immensely beneficial in improving heart health, reducing weight, helping with insulin sensitivity, etc. So, what are some good sources of unsaturated fats?

• Avocados, 
• Seeds and nuts, 
• Cold-pressed oils such as olive oil, mustard oil, groundnut oil, sesame oil, etc.

Practice portion control – Weight loss will become breeze-like if you practice portion control. All you have to do is to be mindful of your overall calorie intake. Whenever you sit to eat, take small portions of everything. Also, keep the sizes of your dishes smaller – small plates, spoons, glass, etc.

Studies show it to be quite potent at reducing overall calorie intake and weight loss. It is because of the visual volume. ^[11]

Stay Hydrated – Hydration is crucial to having a healthier lifestyle. Much that it can be your go-to weight loss trick. One study found that the difference was as much as 2 kg in terms of weight loss. ^[12]

It is partially because water helps control appetite and partially because it enhances our metabolism and overall body functions. This backs up our overall health.

Now, these were the basics of a good low-carb diet. Below are some dietary plans to help you in making your menu. 

Low-carb Meal Plan (H2) 

Risk and Precautions

Although a low-carb diet comes with no risk, it is important to be wary of a few things –

• If you choose to opt for a specific low-carb diet such as keto, it is always good to consult a professional nutritionist and get personalized advice. 
• When cutting down on simple carbs, ensure you are getting your daily dose of essential vitamins, minerals, and fibre. The best way to get these is to eat lots of veggies, fruits, whole grains, nuts, and seeds. Just check your complex carbohydrate intake.
• Have an overall healthier lifestyle that is active, stress-free, and values hydration.

Conclusion

The modern lifestyle has completely derailed our healthy eating habits. We are surrounded with tons of processed products that stay loaded with carbs, without our knowledge. Even the products that label themselves as healthy offer something unhealthy for a price. This has tremendously increased the rate of obesity and other health issues.

A low-carb diet is an excellent solution to tackle this rising problem. It aims at limiting carb consumption to 20-25% of daily calorie consumption. This leads to tremendous weight loss while enhancing overall health. However, when doing this, ensure that you are avoiding simple carbs and choosing complex carbs. 

Say a big no to processed food, candies, sugary syrups, cold drinks, baked goods, and food with a higher GI (glycaemic index). Instead, embrace whole grains, vegetables, fruits with a low GI, nuts, seeds, lean protein, etc. (not to mention the hydration part).

So, here you are, packed with the right knowledge and freed from simple carbs. Find your balance and happy munching