The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should
consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any
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A Low Carb Diet Meal Plan

What foods you should eat depends on a few things, including how healthy you are,
how much you exercise and how much weight you have to lose. Consider all of this as a general guideline, not something written in stone.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods

AVOID Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
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.
If you need to lose weight, be careful with the cheese and nuts
because they’re easy to overeat on.
Don’t eat more than one piece of fruit per day
Tubers: Potatoes, sweet potatoes and some others.

Non-gluten grains: Rice, oats, quinoa and many others.

Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:
Dark Chocolate: Choose organic brands with 70% cocoa or higher.

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.
Carbonated soda without artificial sweeteners.
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Grass-fed yogurt with blueberries and a handful of almonds.

Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Breakfast: Bacon and eggs.

Lunch: Leftover burgers and veggies from the night before.

Dinner: Salmon with butter and vegetables.

Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: Shrimp salad with some olive oil.
Dinner: Grilled chicken with vegetables.

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and veggies.

Breakfast: Bacon and Eggs.
Lunch: Chicken salad with some olive oil.
Dinner: Pork chops with vegetables.

Breakfast: Omelet with various veggies.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: Meatballs with vegetables.

Breakfast: Bacon and Eggs.
Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies
and one fruit per day.

If you want to see examples of some of my go-to meals, read this:
7 Healthy Low-Carb Meals in Under 10 Minutes.

Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice
and oats.

Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare
low-carb snacks that can fill you up:
A Piece of Fruit
Full-fat Yogurt
A Hard-Boiled Egg or Two
Baby Carrots
Leftovers From The Night Before
A Handful of Nuts
Some Cheese and Meat
At most restaurants, it is fairly easy to make your meals LCRF-friendly.
1.Order a meat- or fish-based main dish.

2.Ask them to fry your food in real butter.

3.Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times
better than the standard western diet.

Try to choose the least processed option that still fits into your price range

Meat (Beef, lamb, pork, chicken, bacon)
Fish (Fatty fish like salmon is best)
Eggs (Choose Omega-3 enriched or pastured eggs if you can)
Coconut Oil (Choose Extra Virgin)
Olive Oil
Heavy Cream
Sour Cream
Yogurt (full-fat, unsweetened)
Blueberries (can be bought frozen)
Fresh vegetables: greens, peppers, onions, etc.
Frozen vegetables: broccoli, carrots, various mixes.
Salsa Sauce
Condiments: sea salt, pepper, garlic, mustard, etc.
WANT SEXY TONED ARMS...Give Your Arms Special Attention

You don’t have to spend hours doing bicep curls but you do need to spend more time on your arms and shoulders. If you’re a beginner, a full-
body strength training workout two to three times per week is sufficient to start.

As you advance, you’ll see better results with a split routine twice a week (for example, upper body and lower body twice a week or
chest/shoulders/triceps and back/biceps/lower body twice a week).

Do The Right Number of Exercises

For smaller muscle groups like the triceps and biceps, do two to three exercises. For shoulders you can do three or four.

Do the Right Exercises

To avoid muscle imbalances, hit all three heads of the triceps and deltoids. For example, for triceps, do conventional pushdowns (lateral
head), reverse grip pushdowns (medial head), and overhead extensions (long head).

For shoulders, do lateral raises (lateral head), bent-over lateral raises (rear head), and overhead presses (front head). For biceps, do
dumbbells curls with different variations.

Vary Your Workout Every Time

The best arm and shoulder development is the result of changing things up to confuse your muscles into working harder. Make a small
change each time you train and a bigger change every four to six weeks.

For example, change the amount of weight; hand grip; body angle; number of repetitions; order of exercises; rest between sets; type of
exercise or equipment; or tempo.

. Track Your Workouts

If you’re changing your workouts slightly each time, it makes sense that you’ll need to keep track of what you did last time. Carry a spiral
notebook or use a smart phone to record what you did.

Create a Killer Burn

At the end of the last set, drop the weight 20 to 30 percent and continue until failure. This technique, called drop sets, will truly give your
muscles the extra burn needed to grow (but don’t use this technique for every workout or you can overtrain).

There are many other ways to shock your muscles if you’ve been lifting awhile, such as pyramids
(increasing or decreasing the weight each set) and supersets (doing a set of two different exercises without rest).