newsprompt.coLOW CARB DIET MEAL PLAN
The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content. You know a no-carb diet isn’t up your alley, but you don’t exactly want to fill up on a pre-race pasta feast every night either. No matter your health and fitness aspirations, carb cycling might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals — whether they’re trying to slim down or build muscle or both.
Eating healthy carbs on certain days keeps your metabolism revved up, and sticking to mostly protein and vegetables on days in between keeps insulin low enough that you can burn fat without losing muscle. It’s a routine that anyone can modify for their individual goals. Read on for tips about how to put together a weekly carb cycling menu.
The Basics
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Low Carb Food List – Foods to Eat –
- 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.
Maybe Eat – If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.
- Tubers: Potatoes, sweet potatoes and some others.
- Non-gluten grains: Rice, oats, quinoa and many others.
- Dark Chocolate: Choose organic brands with 70% cocoa or higher.
- Wine: Choose dry wines with no added sugar or carbs.
- Breakfast – 1/2 Cup Oatmeal and Walnuts
- Morning Snack – Apple and Peanut butter or Almond Butter
- Lunch – 1/2 Turkey sandwich on whole-weat bread
- Afternoon Snack – 1 Cup three-bean salad and 1 Cup quinoa
- Dinner – 3 oz. Grilld chicken
