14-Day Low Carb Diet Meal Plan: What to Eat, Health Benefits, and More

Get your low-carb nutrition plan to the next level! Use a calorie calculator to identify your needs and get enough fats, proteins, and carbs intake. Remember that the allowed weight deficit is 20% because more than that may lead to nutrient deficiencies.

Perhaps, you’ve been wondering why low-carb diets are discussed on every street corner! The answer is simple — because they work. Low-carb diet plans, as a rule, are widely used to intensify weight loss and normalize blood sugar levels. For all that, the guidelines and expert recommendations vary on the daily carb intake, most low-carb diets normally restrict foods high in carbs or extra sugar. You may be eliminating carbs at all, or you may be limiting your intake to a specific amount. No matter what carbohydrate diet you stick to, a 14-day low-carb diet plan is a perfect way to keep you on track. Let’s go!

Low-Carb Dieting in Simple Words

Fortunately, low-carb dieting is associated with substantial health benefits. As per Forbes, one can differentiate several types of low-carb diets regarding the amount of carbs allowed each day. Regarding the basic low-carb diet to be of no more than 25% of total daily calories from carbs, you should consider consuming fewer than 130 grams of carbs per day when sticking to 2000 calories per day.

So it is clear without saying that this type of diet minimizes foods high in carbs or sugar, covering treats, sweets, refined grains, and starches. Foods rich in carbs, like fruits and whole grains, can fit into some low-carb diets only when consumed in moderation. So, it would be wise to use a calorie calculator to ensure you don’t exceed the allowed daily carb norm.

To Eat or Not to Eat

It is not a surprise that a 14-day low-carb meal plan should include an array of unprocessed low-carb foods, covering protein, vegetables, and high-fat dairy products. Here are some of the foods you should consider when being on a low-carb diet:

Meat: chicken, beef, and lamb

Fish: tuna, salmon, and trout

Eggs: chicken eggs and quail eggs

Non-Starchy Veggies: broccoli, spinach, cauliflower, asparagus, tomatoes, cucumbers, carrots

Lower Carb Fruits: blueberries, oranges, strawberries, grapefruits, raspberries, blackberries

Nuts and Seeds: walnuts, almonds, pistachios, sunflower seeds, pumpkin seeds, chia seeds

High-Fat Dairy: cheese, butter, sour cream, Greek yogurt,

Fats and Oils: avocados, olive oil, rosemary oil, coconut oil

Eating low-carb meals, sometimes called vintage foods, implies returning to wholesome and natural food. If you enjoy cooking, here are some tips to make dieting more comfortable:

- Skip breakfast: Many people confirm that within several days of eating low-carb meals, cravings, and hunger decrease. This opportunity makes it easy to skip a meal, especially breakfast.

- Freeze leftovers: Most home-cooked food can be frozen, so you can freely divide a dish into smaller sizes and freeze some to warm up later.

• Upgrade your time management skills: Are you too busy to cook? A can of tuna appears to be your savior; make a salad for lunch with greens, and you will be amazed at the result. Oysters, sardines, and herring with raw veggies are additional easy no-cook choices.

Calorie Calculator and Other Tools

Sticking to a specific meal plan may be a disappointing experience, especially if you need help figuring out where to start. Fortunately, you are not the one struggling to improve your health and lose weight: there is a myriad of helpful tools to make your diet more pleasant.

- Ready Meal Plans: Whether you go into cooking or choose a grab-and-go option instead, there are a lot of low-carb meal plans to fit your lifestyle.

- Calorie Calculator: Record every step, from daily meals to overall progress. It is a helpful tool to ensure you are eating enough nutrient-rich food. Track your macronutrient intake easily with a calorie calculator for accurate, long-term results with low-carb dieting.

- Weight Loss Dashboard: Check your progress and set new goals for a perfect body.

Health Benefits: Proven by Science and Supported by Clinical Experiences

# 1 Weight Loss: Numerous studies show that low-carbohydrate diets are no less, if not more, successful than other diet programs.

# 2 Reverse Type 2 Diabetes: By reducing the intake of carbohydrates, individuals with type 2 diabetes may be able to regulate their blood sugar levels and potentially reverse the condition. The American Diabetes Association acknowledges that this form of dietary restriction is an efficient way to manage blood sugar levels.

# 3 Improved Digestion: A low-carb diet can often improve symptoms of irritable bowel syndrome, such as bloating, gas, diarrhea, and pain. Furthermore, it also can eliminate digestive problems such as indigestion and reflux.

# 4 Acne Improvement: Eating fewer carbohydrates can improve your skin and prevent acne breakouts in the future. Cutting back on carbohydrates helps to control acne better.

# 5 Physical Endurance: Adopting a low-carbohydrate lifestyle can be a great advantage when it comes to physical endurance. It provides you with a steady supply of energy from your fat stores and enables you to remain focused and driven toward reaching your goals.

Possible Risks

The rapid reduction of carbs in one’s diet may produce temporary symptoms such as constipation, muscle cramps, and headaches. In an attempt to produce energy, the body may convert fat into ketones, referred to as ketosis, which may bring on other side effects like halitosis, headache, and weakness. As such, make healthy choices when selecting the fat and protein sources; high intake of foods high in saturated and trans fats, such as certain types of meat, should be limited.

In addition, when treating diabetes with insulin that puts you at risk of hypos, following a low-carb diet may increase this risk. Connect with your physician to discuss the issue and adjust your medications to reduce the possible risk of hypos. Don’t disregard using a calorie calculator to be on track.