A low-carbohydrate diet focuses on high proteins and heart-healthy fats and restricts carbs found in sweets, pasta, and bread to maintain a healthy physical body. One may decide to adopt a low-carb diet to decrease BMI levels, and lower blood sugar, blood pressure, and insulin levels in the body. Before opting for a change in meal plans, consult a licensed nutritionist, particularly if you have a condition such as diabetes or cardiovascular disease.

A two-year analysis of fat loss between the low-fat, low-carb, and Mediterranean meal plans revealed that most of the options led to a short-term reduction of BMI levels, with the low-carb diet producing the greatest results. Those who followed a low-carb weight loss meal plan saw a significant decrease in the numbers in two years than the other options.

Similarly, several studies have demonstrated that low-carb diets cause one to slim down quickly in the first 6 to 12 months. One theory states that a low-carb weight loss meal plan leads to low BMI levels because protein and fat are more satisfying than carbs.

Low-carb diet food list
Low-carbohydrate foods include:

Lean meat, such as chicken breast or pig loin
Rapeseed oil, coconut oil, and olive oil
Green leafy vegetables like lettuce, spinach, and watercress
Fruits like apples, blueberries, and strawberries
Broccoli and cauliflower
Fish like salmon and shellfish
Eggs
Nut and seed products, including nut butter
Sugar-free dairy items like plain whole milk and plain greek yogurt

Easy to follow a low-carb diet plan
A meal plan with 30% carbohydrates can be followed on a regular basis.

Breakfast
1 packet of quick oatmeal with ½ cup fruit and ¼ cup nuts for breakfast. You can have a whole egg or two pieces of sausages. Coffee with half-and-half or up to a cup of unsweetened almond milk (35g carbohydrates)

Lunch
Sandwich with deli turkey and cheese, arugula, mustard, and olive tapenade for lunch. Ranch dressing on pepper strips and snow peas. Sparkling water without added sugar. (32g carbohydrates)

Snack
Caramel Almond bar (16g carbohydrates) or Chobani Mango Greek yogurt (16g of carbs) can be great snack options.

Dinner
4 ounces baked salmon, 2 cups roasted Mediterranean veggies mixed with 1 ounce barilla red lentil rotini, topped with Parmesan. Iced Hibiscus tea (28g carbohydrates).

One can also combine intermittent fasting (an 8-hour eating window, starting at 11 a.m. and ending at 7 p.m) with a low-carb diet plan. This process can help accelerate the slimming process. However, it is required to consult a specialist before opting for this meal plan process.

Lunch: Healthy Choice Cuban-inspired Pork Power bowl at 11 a.m. (46g of carbs)
Snack: 1/2 cup tuna salad with 3 Finn flatbreads as a snack (11g carbs)
Dinner : 2 enchiladas with chicken, cheese, and tomatillo sauce, 1/2 cup pinto beans, 1/2 cup cauliflower rice, sautéed peppers, and onions (50g carbohydrates)

Low-carb diet recipes
Quick and simple Zucchini Spaghetti

You can prepare low-carb zucchini spaghetti with a readymade no-sugar-added pasta sauce. Now, let’s look at the recipe.

Ingredients

1 pound lean ground beef (450 g)
Salt to taste
4 spiralized medium zucchini
1 jar (24 oz / 700 mL) no-sugar-added spaghetti sauce
Parmesan cheese, grated

Procedure

Cook the beef in a pan over medium heat until it turns golden-brown.
While the meat is cooking, salt the zucchini noodles to absorb any excess liquid.
Remove any excess fat from the beef.

Reduce the heat to low and add the sauce to the pan with the steak.

Add the zucchini noodles to the pan after they are dry. Let them heat all the way through.

Before serving, drizzle it with Parmesan cheese.

Chicken nuggets with no carbs
Ingredients

1 beaten egg
1/2 cup almond flour (48g)

1/2 cup grated Parmesan cheese (45g)

pepper and salt to taste

1 boneless, skinless chicken breast, cut into nuggets

Olive oil

Procedure

In a medium mixing dish, beat an egg.
In a separate medium bowl, combine the almond flour, Parmesan, salt, and pepper.
Toss the chicken in the beaten egg, then coat with the almond flour-Parmesan mixture.
Spray the nuggets with cooking oil spray and place them in an air fryer basket.

What are the threats of a low-carbohydrate diet?
One may experience a few adverse reactions during the initial stages of reducing the intake of carbohydrates, such as:

Constipation
Tiredness
Hunger pangs
Cramps in the muscles
Headaches

Furthermore, following a low-carb diet for an extended period of time may result in vitamin and mineral deficiencies in the body. Due to the deficiencies, one may also experience the onset of several illnesses like kidney disease, osteoporosis, and high cholesterol.

If you are willing to adopt a low-carb diet plan, be mindful of the fats and proteins that are added to the meals. Limit the intake of saturated and trans-fat and other fast foods, including meat and high-fat dairy products that might lead to heart disorder.