A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health.
14-day low-carb diet meal plan
This is a detailed meal plan for a 14day low-carb diet. What to eat, what not to eat and a sample low-carb menu for one week.
low-carb diets have been shown to be very effective for weight loss. In fact, a meta-analysis of low-carbohydrate diets showed a greater reduction in body weight and abdominal fat than a low-fat diet.
If you want to try a low-carb diet, but are unsure where to start, this 14day low-carb diet meal plan will guide you through some delicious and healthy meals.
Who should NOT do a low-carb diet?
A low-carb diet is generally safe for most people. However, some people should not do a low-carb diet, or at least should use caution.
People with diabetes or at risk for diabetes: low-carb diets can lower blood sugar levels, and people with type 2 diabetes may need to adjust their medication. In addition, people with type 1 diabetes should be sure to eat enough carbs to avoid ketoacidosis, a serious complication of diabetes.
People with kidney disease: Kidney function may decline on a low-carb diet due to the increased protein intake. This is especially true for people with existing kidney problems.
Pregnant or breastfeeding women: A low-carb diet may not be appropriate for pregnant or breastfeeding women, as they have specific nutrient needs.
People with heart disease: A low-carb diet may increase the risk of heart disease, as it can increase LDL (“bad”) cholesterol and triglycerides. If you have existing heart disease, talk to your doctor before starting a low-carb diet.
Remember: water and salt
When starting a low-carb diet, it’s important to drink plenty of water and add salt to your food. This will help prevent dehydration and maintain a healthy electrolyte balance.
14day low-carb meal plan
Doing no carbs for 2 weeks results can help you jumpstart your weight loss journey. This plan is designed to help you cut out all processed carbs, including sugars, breads, pastas, and starchy vegetables. Instead, you’ll focus on eating whole foods like meats, vegetables, and healthy fats.
This plan is not for everyone, though. If you have any medical conditions, be sure to talk to your doctor before starting this or any other diet. People with diabetes, for example, may need to adjust their medication when cutting carbs.
Here’s a sample meal plan for the first week of your low-carb journey.
Monday
- Breakfast: 3egg omelet with spinach, cheese, and mushrooms
- Lunch: Grilled chicken salad with avocado dressing
- Dinner: Salmon with roasted Brussels sprouts and sweet potato
Tuesday
- Breakfast: Sausage and egg “muffins”
- Lunch: Ham and cheese rollups
- Dinner: Roasted pork tenderloin with roasted broccoli and cauliflower
Wednesday
- Breakfast: Vanilla protein shake with berries
- Lunch: Turkey and cucumber sandwiches on lettuce wraps
- Dinner: Beef stirfry with veggies
Thursday
- Breakfast: Scrambled eggs with bacon and avocado
- Lunch: Tuna salad with hardboiled eggs
- Dinner: Grilled chicken with roasted Brussels sprouts
Friday
- Breakfast: Oatmeal with berries and almond milk
- Lunch: Chicken soup
- Dinner: Salmon with roasted asparagus and quinoa
Saturday
- Breakfast: Pancakes made with almond flour
- Lunch: Cobb salad
- Dinner: Grilled steak with roasted sweet potato and grilled vegetables
Sunday
- Breakfast: Banana protein shake
- Lunch: Turkey burger on a lettuce wrap
- Dinner: Roasted chicken with mashed cauliflower and green beans
The bottom line
A low-carb diet can help you lose weight and jumpstart your journey to a healthier lifestyle. Just be sure to drink plenty of water and add salt to your meals, and talk to your doctor if you have any medical conditions.