Before You Begin This Meal Plan
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.
Please speak to your diabetes health care team before making significant changes to your diet.
This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos . Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted.
Weekly Planner For Low Carb Paleo Meal Plan
Low carb paleo meal plan Huevos pericos
Breakfast- 1 serving of huevos pericos with 1 apple
Snack- 1 serving of eggs and onion scramble with 2 strips of bacon
Lunch- 1 serving of roasted bacon with 1 cup of strawberries
Snack- 1 serving of chia seed papaya shake
Dinner- 1 serving of scrambled eggs with bacon and mushrooms
Low carb paleo meal plan Grilled salmon
Breakfast- 1 serving of paleo pancakes with 4 strips of bacon
Snack- 1 serving of pesto scrambled eggs with grilled peaches and honey
Lunch- 1 serving of grilled salmon with savory crepes
Snack- 1 serving of protein brownie with 1 cup of strawberries
Dinner- 1 serving of avocado and prawn salad with 1 orange
Low carb paleo meal plan Baked eggs
Breakfast- 1 serving of baked eggs in ham with 2 oranges
Snack- 2 servings of cinnamon apple bites
Lunch- 1 serving of garlic omelet with cinnamon apple bites
Snack- 1 serving of spinach, banana, and chia smoothie
Dinner- 1 serving of spinach and mushroom eggs with 1 apple
Low carb paleo meal plan Fried honey banana
Breakfast- 1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions
Snack- 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries
Lunch- 1 serving of fried honey banana and 2 serving of poached eggs
Snack- 1 serving of tuna salad with 1 cup of blueberries
Dinner- 1 serving of bacon and eggs with cherry tomatoes
Low carb paleo meal plan Mushroom and asparagus scramble
Who Is A Keto Diet Plan For
Keto diet plan basics
On a keto diet plan, your meals contain less than 20 grams of net carbs per day. They also provide enough protein to meet your needs and help you feel satisfied.
Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.
Simplify keto tips
Following a keto diet appears to be safe for most people.7
Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.
Avoid keto flu
Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial keto flu.8 For example, a cup of bouillon daily and salting your food to taste really helps.9Full guide
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Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Remember: Water And Salt
When eating a strict low-carb diet, make sure you drink enough fluids water and/or sparkling water are the best choices. Make sure you are getting enough salt, too. When youre starting out, drink one to two cups of bouillon each day or add more salt to your food doing so can minimize the initial low-carb flu. 9
Skipping breakfast with ease is what practitioners experience with their patients and a very common report from people trying a low-carb diet. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here& larrhk
Intermittent fasting can help people lose weight. Note that many of the studies on this investigate restricting calories to very low levels for a limited time, like one or more days per week . Actual fasting means restricting calories to close to zero for a time, so it may or may not be even more effective.
Intermittent fasting and type 2 diabetes:
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Unhealthy Low Carb Food Choices
While the following foods are low-carb, they are not healthy and dont belong in a healthy eating plan
- Vegetable oils corn, canola, soybean, cottonseed, rice bran, sunflower oil, and any other vegetable oil.
- Shortening this industrial fat historically contains significant amounts of trans fat, and the Crisco brand products are some of the most famous. Despite various trans-fat free reformulations, this is a highly processed, industrial fat to avoid .
- margarine contains harmful compounds such as interesterified fats and trans fat
- Trans fat one of the very worst things you can eat avoid anything listing partially hydrogenated oil as an ingredient .
Helpful Tips For Cooking And Meal Preparation
Eating low-carb, high-fat includes getting back to wholesome, real, minimally food. Some have even called it vintage eating. If you like to cook, youll find delicious meals below to make for breakfast, lunch and dinner.
Not so sure about doing a lot of cooking? Here are some helpful tips to make it easier:
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Eating To Control Your Weight And Your Blood Sugar
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.
Although it is derived from the eating habits of people living in Mediterranean countries, you can apply the principles of Med-style low carb diet eating to a wide range of different cuisines, from Chinese or Indian through to Mexican or Scandanavian.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
This is potentially a life changing book for people with raised blood sugar levels as well as those with type 2 diabetes
Dr Tim Spector, Professor of Genetics, Kings College, London
Printable Low Carb Vegan Meal Plan
Losing weight while staying vegan isnt that hard. With a low-carb vegan meal plan, you can always make that a sheer possibility.
Now, for everyone who thinks that weight loss is synonymous with a low carb diet, let us bring you an interesting fact.
Research conducted by a team of dieticians and nutritionists in California has come up with some key findings and observations.
According to them, fewer carbs dont always guarantee a quick weight loss. Instead, your body is missing key nutrients like dietary fibers.
Hence, it is advisable to keep the carbs consumption to a moderate level.
So, in case you are obsessed with losing weight while practicing a vegan diet, lower down your carb intake to a specific level .
Also Check: How To Prevent Yo Yo Dieting
A Low Carb Diet Meal Plan
* The Basics
We always strive to suggest different amounts of carbohydrates daily to help you choose the best for you. Know that its nutritionally balanced, we count the calories for you and contain at least five portions of fruit and vegetables per day.
As for your food choices, it depends on many factors, including your level of health, the amount of exercise and the weight you should lose.
Be aware of this meal plan as a general guide that will be of great benefit to you, not something is written in stone.
We recommended eating: meat and fish, eggs, vegetables, fruit, nuts, seeds, fats, high-fat dairy etc.
Be careful not to eat sugar, wheat, HFCS, trans fats, seed oils, diet, low-fat products, and highly processed foods.
We usually recommend that you eat just when you feel hungry and stop when you feel satisfied, you can be that simple. You dont need to calculate calories or weigh your food.
Foods To Maybe Include
If youre healthy, active and dont need to lose weight, you can afford to eat a few more carbs.
- Tubers: Potatoes, sweet potatoes and some others.
- Unrefined grains: Brown rice, oats, quinoa and many others.
- Legumes: Lentils, black beans, pinto beans, etc. .
Whats more, you can have the following in moderation, if you want:
- Dark chocolate: Choose organic brands with at least 70% of cocoa.
- Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.
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What Is A Low Carb Paleo Meal Plan
This diet plan brings you the dual benefits of a low carb diet and the paleo diet at the same time.
While the former makes you lose some quick weight, the latter effectively improves your bodys fitness, strength, and stamina.
Speaking of the paleo diet first, you cannot include any grains, fruits, or processed food items in your meal plan.
Once you have the rules and guidelines of the low carb diet into the mix, you must further avoid food items high in carbs.
Hence, we can say that the diet is more about keeping the low carb food options on the menu while following the principles of a paleo diet.
Bring Back Healthy Fats
They keep you full for longer as they are digested slowly, have minimal impact on blood sugar and can make food taste better. The low carb diet allows you to eat a higher fat diet.
Dairy products are back in: Recent research has found that these do not cause diabetes. They are a good source of calcium and protein. They also help you feel fuller for longer. Eat in moderation as they are fairly high in calories. A scattering of grated cheese can be used on baked vegetables to add flavour. A bit of parmesan on broccoli
Eggs: Forget the idea that cholesterol turns into damaging cholesterol in your arteries and bloodEggs have been reinstated as a healthy & filling source of protein. Especially good for a quick breakfast go to work on an egg or two.
Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein , which is made in the liver when you eat a high carbohydrate diet.
Nuts are also included: They provide a good source of protein, minerals & vitamins, contain healthy fats and have a high fibre content. You nibble them, chuck them in salad or stews. They make a good low carb diet alternative to flour for baking by using almond or coconut flour.
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What Is A Low
A low-carb meal plan limits foods that contain carbohydrates, including fruits, vegetables, grains, dairy and sweets.
That said, theres no universal definition of what makes a low-carb meal plan.
Any diet that contains fewer than 45% of calories from carbohydrates could technically be considered low-carb, but most popular low-carb diets contain no more than 25% of calories from carbs .
Its not always necessary to calculate your daily carb needs on a low-carb diet, though. You may see great results just by avoiding carb-heavy foods like sweets, bread and pasta without counting carbs or calories.
Compared to other diets, low-carb meal plans cause more rapid weight loss in the beginning. This is because the body sheds water weight as it burns stored carbohydrates.
Theres some evidence that rapid early weight loss promotes long-term success. However, other studies have found that slower weight loss may be more effective over time .
Keep in mind that youll regain water weight if you increase your carb intake. But, as long as youre able to stick with the diet beyond the first few weeks, youll start to shed some body fat.
If youre concerned about the possibility of regaining a few pounds, its best to consider whether youll be able to follow a low-carb diet long term before trying one.
For People With Type 2 Diabetes
We know losing 15kg within three to five months will give people with type 2 the best chance of putting their diabetes into remission. Evidence tells us this is more likely if you are able to lose weight within 6 years of your diagnosis.
Finding a way to lose weight can also help you improve the way you manage your condition and reduce your risk of diabetes complications. There are different ways to lose weight, such as a low-carb diet – but there’s no one-size-fits-all approach.
Find out more about weight loss and diabetes.
I changed to a high-fat, low-carb diet and cut out sweet stuff altogether. Diabetes UKs website and an app for my phone really helped.
I lost around 12lbs in my first week. When I returned to see the nurse after three months, my HbA1c was down to 42mmol/mol it had been 51mmol/mol when I was diagnosed. The nurse thought she was seeing things.
Ive now lost around seven-and-a-half stone and my HbA1c level is 37mmol/mol.
– Pauls type 2 diabetes is now in remission.
However, theres no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet.
Research suggests that the best type of diet is one that you can maintain in the long term, so it’s important to talk to your healthcare professional about what you think will work for you. Another option is the Mediterranean diet, which is also linked to reducing the risk of heart diseases and stroke.
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Foods To Avoid On A Low
You should avoid these eight food groups and nutrients, in order of importance:
- Sugar: Soft drinks, fruit juices, desserts, ice cream, and many other products that contain added sugar.
- Gluten Grains: Wheat, spelt, barley and rye. So are bread and pasta.
- Trans Fats: Hydrogenated or partially hydrogenated oils.
- High Omega-6 Seed + Vegetable Oils: Cottonseed, soybean, sunflower,grapeseed etc.
- Artificial Sweeteners: Saccharin, Aspartame, Sucralose, Cyclamates. You can use Stevia instead.
- Highly Processed Foods: we recommend dont eat it.
- Low-fat products: Many dairy products, grains and crackers are low in fat but contain added sugar.
- Starchy vegetables: It is better to limit starchy vegetables in your diet if you are on a low carb diet.