Are you looking for a low-carb keto diet but don’t know where to start? Do you need to lose weight but are worried that the diet ideas you know offer too many calories? Then, this meal plan is made just for you! This diet offers amazing recipes and features foods that excel in all aspects of keto needs.
Features
The 50-grams-of-carbs-a-day meal plan is an interesting ketogenic diet technique, meaning it consists of lots of everything but high-sugar foods. Carbohydrates are essential to our body’s needs, but most times, we take an excess of it and from processed and sugary foods. But this diet plan swaps all these with fruits and non-starchy vegetables and goes further with healthy proteins like fish, meat, dairy, and eggs. And this plan is prepared to offer you 50 grams of calories daily for one week at a three-meal-a-day program with no snack in-between.
Because most of our calories come from highly starchy foods, our body gets exhausted from burning them. And we’re also exposed to processed and sugary foods, which contribute a staggering amount of carbs to our system. Unfortunately, these foods hardly get fully used in the body, and our system saves the excess calories, causing weight gain and many other issues.
This 50-gram-daily ketogenic plan helps rectify that problem by switching the body’s energy source from high-sugar foods to everything else. It features some of the healthiest collections of foods the body needs, plus gives the required calories at a low rate. This low-carb meal plan offers enough calories to promote weight loss, which is why many experts recommend it for people treating obesity. And it programs the body to return to its natural state of eating healthy by eliminating unpleasant foods.
If you’re a paleo dieter, you can adjust this 50g daily meal plan to suit your needs. And you can also practice healthy dieting since your calorie source will be healthy whole foods. Those on a vegan diet can swap the animal proteins with plant-based options, so long as the daily intake remains no more than 50 grams. The extremely low-carb nature of this meal plan also makes it ideal for people with diabetes. And if you prefer the Mediterranean diet, then adjust the plan as you see fit.
The 50g daily diet plan can also be adjusted to a higher calorie, but we recommend you stick with it as it comes. The goal is to eat as little as possible while the body adjusts depending on everything but carbohydrates. But the plan is also low in fiber, so you’ll need a supplement of the nutrient when you proceed. Finally, it’s highly advised that you seek professional counsel from a medical expert before starting this program. Your dietician will offer the best suggestions and tell you if your state of health is qualified to embark on such a diet.
Meal Plan
Day 1
Breakfast
Omelet with butter-fried vegetables
Lunch
Yogurt
Blueberries
Almonds
Dinner
Bunless cheeseburger with vegetables
Salsa sauce
Day 2
Breakfast
Bacon and eggs
Lunch
Leftover burgers and veggies
Dinner
Salmon with vegetables and butter
Day 3
Breakfast
Butter-fried eggs and veggies
Lunch
Shrimp salad tossed in olive oil
Dinner
Grilled chicken with veggies
Day 4
Breakfast
Coconut-oil-fried omelet with vegetables
Lunch
Coconut milk smoothie with almonds, protein powder, and berries
Dinner
Steak and vegetables
Day 5
Breakfast
Bacon and eggs
Lunch
Chicken salad tossed in olive oil
Dinner
Pork chops with veggies
Day 6
Breakfast
Omelet with vegetables
Lunch
Yogurt with coconut flakes, berries, and walnuts
Dinner
Meatballs and veggies
Day 7
Breakfast
Bacon and eggs
Lunch
Coconut milk smoothie, with a dash of choco-flavored protein powder, heavy cream, and berries
All foods are allowed in this meal plan, so long as they aren’t carbohydrate-based.
It’s also essential to ensure the selected foods aren’t processed, regardless of whether it’s fruits, nuts, vegetables, or dairy.
You’ll need to watch how much fat you eat during this plan, so start by picking only lean animal foods. This includes lean beef, poultry, reduced-fat yogurt, low-fat milk, lamb, fish, and seafood.
Lentils and legumes can also be included in this meal plan if you’re fond of them, but watch how much of it you eat, as they contain a significant amount of carbs.
Dry wines are also permitted during this diet plan, containing zero sugar or carbs.
You can also drink other beverages like tea or coffee if you’re not into alcohol; ensure to do it without adding sugar. But if you’re worried they will influence your carb count, stick to water.
All carbonated drinks are prohibited from this meal plan.
The 50-carbs-daily meal plan excels best with vegetables, as they’re renowned for having little carbs. So, include more of them in the plan if you can, and when substituting foods, use them more as replacements.
Giving yourself treats during this meal plan is normal, but stick to whole foods. Fruit juices, ice cream, candy, agave, and other similar foods contain too much sugar and upset the established 50g carb balance.
You may need to reward yourself with snacks during this meal plan, so with healthy food options as treats. Pick from diced fruits to boiled eggs, nuts, baby carrots, cheeses, meat pieces, and full-fat yogurt. You can also munch on leftovers from the previous day or night. But ensure not to exceed the daily carb count, and adjust the snack into the meal plan to focus on the goal.
Shopping List
Meat and Fish
Beefsteak
Bacon
Chicken wings
Pork chops
Ground beef
Salmon
Shrimp
Chicken thighs, boneless
Fruits
Apples
Oranges
Blueberries
Strawberries
Pears
blackberries
Vegetables and Legumes
Spinach
Lettuce
Broccoli
Lentils
Cauliflower
Carrots
Pinto beans
Arugula
Kale
Zucchini
Cucumbers
Black beans
Garlic cloves
Parsnips
Cabbages
Mushrooms
Milk and Dairy
Butter
Heavy cream
Seeds, Nuts, and Nut Products
Walnuts
Almonds
Coconut milk
Coconut flakes
Coconut oil
Others
Olive oil
Protein powder (regular and chocolate-flavored)
Eggs
Conclusion
The 50g-of-carbs-daily meal plan answers the question of obesity, and it’s also a great way to teach healthy eating habits without completely losing out. The plan offers exciting recipes and food combos that make healthy living fun. And it does so while eliminating the notorious carb-spiking sugary foods to which you’ve gotten used. So, pick this program for your next ketogenic journey, and employ it for your healthy living and weight-loss needs.
Bread: Around 2 to 3 slices of white or whole wheat bread typically contain around 50g of carbohydrates. Oats: Approximately 50g of dry oats (about 1/2 cup) provides around 50g of carbohydrates. Fruits: Consuming around 2 medium-sized bananas or 3 medium-sized apples can give you close to 50g of carbohydrates.
You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.
It is possible to lose weight on 50g carbs a day, but it will likely be accompanied by other detrimental effects such as fatigue, brain fog, and irritability. This is because 50g of carbs is very low and may not be enough to support your body's needs, especially if you are engaging in physical activity.
It's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough carbohydrates that are broken down into sugar (glucose) for energy, so your body breaks down stored fat.
Starches: Wheat, oats, corn, potatoes, and dried beans. Sugars: Sugar, and honey, plus sugar found in fruits, milk, sodas, bread, cakes and other products. Fibers: Undigested parts of plant food (fruits, vegetables and whole grains)
What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice. Starchy vegetables: Potatoes (preferably with the skin), green peas, corn and winter squash like butternut or spaghetti squash.
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
A low carb diet typically has you limit bread, sweets, and starchy vegetables. Certain types of fruit may also be high in carbs. Carbs are an important source of energy and one of the three main macronutrients in our diets, along with fat and protein.
If you occasionally want to “carb up,” or if you can maintain ketosis at a higher level of carbs, eating 50 grams of carbs means you're still staying relatively low carb. Here's 50 grams of refined or higher carb foods: three slices of bread, three potatoes, a cup of rice and a cup of pasta.
The amount of carbs a person can consume and stay in ketosis may vary slightly between people. However, in general, a person should consume up to 50 g of carbs per day to stay in ketosis.
Not eating enough or eating too much are two reasons why you may be struggling to lose weight on a low-carb diet. Falling for the low-carb or sugar-free labels or setting unrealistic expectations for yourself may be why you're struggling to lose weight on a low-carb diet.
Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.
Of course, every person is different but, as a general rule of thumb, if you have more than 1 stone (6.3kg) to lose, we recommend the Keto Kickstart Plan (under 50g per day) and if you have less than 1 stone to lose, we recommend the Super Keto Plan (under 20g carbs per day.)
36 tasty, low-carb foods that will keep you full and satisfied
Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made. This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.
The ketogenic diet was originally created to help pediatric patients with epilepsy. It's extremely low in carbohydrate, low to moderate in protein and extremely high in fat. This combination forces the body to use fat for energy and creates ketones as a byproduct.
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.
This is what some meals with 30 to 45 grams of carbs can look like. 1 egg and 1 slice of cheese on a whole-grain English muffin, and a cup of strawberries.1 ounce of whole-grain crackers with 3 oz.of tuna and 1 banana.
How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
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