There are so many variations of low-carb diets, and we bet you have already tried some of them. The Atkins and Ketogenic diet are two of the most common low-carb-high-fat diet regimens that had their five minutes of glory. This diet is based on a limited intake of carbs (50g of carbs per day). Carbs are replaced with fats and protein, but each diet is based on a different principle, and their effect is different in everyone. You can’t design one diet plan for everybody, right?
Low-carb diets are a go-to method used by those who are interested to lose weight. This regimen has great effect in those dealing with type 2 diabetes and obesity. Changing your eating habits is a challenge which is why we suggest that you try the following 7-day sugar detox meal plan, including tips on how to consume your food, snacks, drinks and even sweeteners.
7-Day Sugar Detox Meal Plan
Breakfast: Organic grass-fed Greek yogurt with 1/2 cup blueberries and walnuts (0.5-1oz), season with cinnamon
Lunch: Salmon salad and spinach
Dinner: Grilled Chicken and asparagus (coconut oil or grass-fed butter)
Breakfast: 2 Egg Omelette with asparagus (grass-fed butter)
Dinner: Grass-fed steak and low carb veggies
Breakfast: 2 Egg Omelette with spinach (grass-fed butter)
Lunch: Organic grass-fed Greek yogurt with 1/2 cup cherries and almonds (0.5-1oz), season with cinnamon
Dinner: Wild salmon cooked with avocado oil or grass-fed butter (side dish: low carb veggies)
Breakfast: Smoothie: Coconut milk, some cashews, blue berries, low carb protein powder. Add low carb sweeteners to taste
Lunch: Roasted chicken salad
Dinner: Smokey Tempe steak with sliced avocado and cauliflower rice
Breakfast: 2 Egg Omelette with broccoli (grass-fed butter)
Lunch: Smoothie: Coconut milk, some almonds, raspberries, low carb protein powder. Add low carb sweetened to taste
Breakfast: Organic grass-fed Greek yogurt with 1/2 cup apricot halves and cashews (0.5-1oz), season with cinnamon
Dinner: Pork chop with grilled veggies
Breakfast: Organic nitrite-free peameal bacon and eggs
Lunch: Roasted chicken salad
Dinner: Meatballs over cauliflower rice
Other food ideas
You may feel like cutting down your sugar is too much, but there are so many other foods you should try. Check out our healthy guide for all the great products you should take into consideration.
Low-carb foods to eat
- Healthy oils and fats (fish, olive, coconut, butter, lard)
- Dairy (high-fat yogurt, heavy cream, butter, cheese)
- Eggs (pastured, omega-3-enriched ones)
- Fruits (blueberries, strawberries, oranges, apples, pears)
- Vegetables (carrots, cauliflower, spinach, broccoli)
- Grass-fed meat (chicken, beef, lamb, pork)
- Wild-caught fish (salmon, haddock, trout)
Low Carb Foods to Avoid
- Trans fats
- Low-fat diet products
- Highly processed foods
- Refined grains
- Starch-rich vegetables
If you like having a snack throughout the day, we have a solution to your “problem.”
Eat: You can have a piece of fruit, a handful of nuts, some meat and cheese, a small bowl of full-fat yogurt, or 2 hard-boiled eggs.
Don’t eat: Avoid anything that’s made in factories, including chips, ice cream and other “healthy” snacks.
Sugar is nothing but sugar, and if you can’t live without it, try to learn more about the healthier alternatives to your sweeteners.
- Sweeteners ending in -ose (e.g., glucose, fructose, maltose, dextrose)
- Sugar alcohols (e.g., sorbitol, mannitol)
- Maple syrup
- Simple syrup
- Table sugar
- Coconut sugar
- Cane sugar
- Pure stevia
- Monk fruit
*Xylitol contains calories and may give you gastrointestinal discomfort. Use it in moderation.
Coca Cola isn’t on the menu today. Sodas are packed with unhealthy amounts of sugar and additives with detrimental effect on your health.
- Drinks with added sugars
- Fruit juices
- Drinks with zero calories (no sugar) such as club soda
- Sparkling water
- Tea (black, green, herbal)
- Plain water
Eating in restaurants
Ordering a meal in a restaurant can turn into a tricky task if you are following a low-carb diet plan. Order fish or meat, and ask for sauces, too. When it comes to side dishes, have veggies or salad dressed with olive oil. If you are thirsty, drink sparkling water and stay away from the alcohol. Skip desserts.
Low-carb diet plans don’t work for everybody
Some people swear on their efficacy in terms of losing weight and lowering the risk of type 2 diabetes. If you don’t know whether this diet plan works for you, try it for a week and observe the changes in your body. You can also consult a health professional.