LOW CARB DIET PLAN

The best low carb diet plan for fat loss and optimum healthcontains 'natural' foods that are as little altered by humans as possible.

Therefore, here on this page permit me to give you examples of

low carb foods,
the best natural low carb foods,
the worst, most hazardous to health, carbohydrate foods,
plus, page links, at the bottom of this answer, to lists of each type of these carbohydrates, also low carbohydrate counting charts, and more information about how to use a low carbohydrate diet to achieve your goal for fat loss and optimum health.

INTRODUCTION TO GOOD AND BAD CARBS

When digested, all carbohydrates are sugars.

Therefore, think of eating carbohydrates as eating sugar.

Moreover, think of eating refined processed carbohydrates as eating concentrated sugar. As deliciously addictive as refined processed carbohydrates are, they are the BAD BOYS! If you are unsure what these foods are, you will find a large list, at the bottom of this answer. Over-consumption of refined processed carbohydrates can have many negative effects on health.

In fact, over-consumption of refined processed carbohydrates is a major cause of heart disease, hypertension, insulin resistance, weight gain, obesity, type 2 diabetes and many other diet related diseases. For either health or weight loss, avoid or strictly limit (apart from an occasional treat) refined processed carbohydrates.

Replace refined processed carbohydrates with specific fat burning proteins to take full advantage of the fat burning "thermic effect" of these nutritious foods. If you are unsure what these foods are, you will find a list at the bottom of this answer.

Your fat burning proteins should come from natural sources(organic if possible). For fat loss, it is best to avoid dairy products such as milk or cheese because many people are lactose intolerant without being aware of it. If you are lactose intolerant, and consume these foods, it can slow down your weight loss.

For a low carb diet the usual range is 20 to 50 grams of carbohydrate per day. You decide how strict you need to be. The only way to do that is to experiment. If you have found in the past that despite trying hard you lose little weight then start with just 20 grams of carbohydrate per day. Get those carbs from natural sources such as (if possible organic) non-starchy leafy green vegetables and leafy salads (no dressings added).

Because fruits are high in natural sugars, either avoid them for the duration of your low carb diet, or eat only a very small portion of low carbohydrate fruit such as berries. The free diet plans and lists at the bottom of this answer will show you in detail how to do all the things outlined on this page.

As part of your low carb diet plan, it is important to consider the timing of meals. Eat a smaller meal about every three waking hours. You will not be eating more food. You will simply be spreading it throughout the day. Ensure that you ingest a sufficient amount of one of the specific fat burning proteins at each feeding.

This means about 20 grams per meal if you are male and at about 15 grams if you are female. Drinking plenty of fresh water will enable you body to process the proteins properly. I recommend starting with 3 quarts of water daily and adjusting it from there. Eating this way, using fat burning proteins and other low carb foods will boost your metabolism and curb food cravings.

In addition, use beneficial fats and oils. They are essentially for health and to sustain life.

LOW CARB DIET PLAN SUMMARY

In addition to the dietary changes outlined above,if you wish to go further, a low carb diet can be greatly assisted by cardiovascular (cardio) exercise, and weight/strength training if you are able bodied. The combination of these particular exercises in conjunction with a low-carb eating plan will increase fat loss and improve your overall health in so many ways.

Cardio exercise burns extra calories both during and immediately after exercise and there are different degrees of cardio exercise ranging from mild to intense. While, weight/strength training will increase the amount of muscle you have.

Muscle is your METABOLIC FURNACE that will burn additional calories 24 hours a day and not just when you are exercising. You do not need to build huge bulging muscles in order to achieve this (unless for some reason you want to).

Don't worry if you are unable to exercise, or you are too overweight to exercise comfortably, you can still achieve excellent results, and reach you fat loss target by following the instructions set out on this page and in the page links listed at the bottom of this answer.

For the free lists, diets, plans, charts, and info, to show you how to do it, step-by-step, at you own pace,use the page links given below.

116 people, + others elsewhere, found the 'low carb diet plan' answer useful.

(If you have any know condition or disease, it is wise to obtain the blessing of your physician before significantly changing your eating or exercise habits.)

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(Paleolithic) Paleo Low Carb Diets versus Ordinary Low Carb Diets

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