Best Low Carb Diet for Women (Low Carb Diet Meal Plan)

Now a day’s people start doing gym but don’t have a clue about the diet (Low Carb Diet) plan they should prefer for the best shape they want to get. People think that they can eat what they want and they will also get the body they want, but unfortunately it is false thinking. For the purpose of being fit and having a lean body one must follow a low carb diet plan. In this article I will share with you a low carb diet plan which is best for both men and women but especially for women.

The main focus of this article is the best low carb diet plan for women because there are many articles which just tells about the men low carb diet plan but very few for the women.Women can’t have the same diet as a men can have so we decided to tell what a women should get for a low carb diet to get a better shape through this article which will focus on low carb diet plan for women.

First of all we need to tell you that what is the need of low carb diet is if you are doing gym or some cardio, then low carb diet will help you in weight loss and help you in prevention of muscle tissue loss. There are many benefits of taking low carb diet like:

  • Build Muscles
  • Diabetes Prevention
  • Lower blood Pressure
  • Reduced Bad Cholesterol
  • Increased Good Cholesterol
  • Increased level of Physical Activity
  • Improved memory and Mental concentration and
  • Improves skin appearance and dental hygiene
  • Reduces inflammation
  • Prevents heartburn and other gastrointestinal problems

For women it is suggested to have the carbs around 100-150 grams daily to stay fit, but if you are strictly on low carb diet then you should intake only 50-100 grams of carbs and a good amount of protein to build a health body and muscles. If you are following a low carb diet plan strictly then you must have some fruits like apple and protein shakes so that you will not get hurt your liver and do not get hit by the dark circles of the eyes. So for a better low carb diet one must focus on the other nutrients as well to maintain a balance in the body.

Foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you are trying to lose. All of these are general guidelines, not something written in stone.

Basic Foods

To eat: Lean meat, Fish, eggs, Veggies, Fruits, Nuts, Brown breads, Healthy oils, Boiled foods.

Don’t Eat: Sugar (Includes soft drinks, Fruit juices, ice creams etc.), Wheat, Floor, Seed oils, Tran’s fats, and processed foods.

Basic Drinks: Tea, Coffee, water.

A Low carb menu for one week is shown below: which will offer you 50 grams of carbs per day, but if you are already fit and healthy you can cross this limit of carbs.

Monday

Monday diet

  • Morning: Omelet with green veggies, try olive or coconut oil instead of refined oil.
  • Mid-day: Low fat yogurt and some almonds.
  • Evening: Any fruit you like.
  • Night: Salmon with butter and veggies.

Tuesday

Tuesday diet

  • Morning: 4 egg whites and Bacon.
  • Mid-day: Green salad and some cashews.
  • Evening: Any fruit you like.
  • Night: Grilled chicken with veggies.

Wednesday

Wednesday diet

 

  • Morning: Eggs and veggies friend in butter or olive oil.
  • Mid-day: Smoothie with coconut milk, berries and protein shake.
  • Evening: Any fruit you like.
  • Night: Cheeseburger with vegetables and salsa sauce.

Thursday

Thursday diet

  • Morning: 4 egg whites and Bacon.
  • Mid-day: Low fat yogurt and some almonds.
  • Evening: Any fruit you like.
  • Night: Salmon with butter and veggies.

Friday

Friday diet

  • Morning: Omelet and different veggies (Or green salad).
  • Mid-day: Low fat yogurt with berries, Flakes and some walnuts.
  • Evening: Any fruit you like.
  • Night: Meat balls with veggies

Saturday

Saturday diet

  • Morning: Eggs and veggies friend in butter or olive oil.
  • Mid-day: Smoothie with coconut milk, berries and protein shake.
  • Evening: Any fruit you like.
  • Night: Grilled chicken with veggies.

 Try to add lots of low carb veggies in your diet plan. If you want to intake under 50 grams of carbs a day then you can add plenty of veggies and any one fruit per day which you like to add in your low carb diet. 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 snacks or Low carb items that you can eat between the three meals if you get hungry.

  • A slice of fruit.
  • Low fat yogurt.
  • Boiled egg (1 or 2)
  • Carrots
  • Nuts
  • Cheese and meat

Specific needs if you are following low carb diet

Women need required amount of calcium and iron to maintain a good health. Best sources of the Calcium are Milk and Flavored yogurt which generally offers 10 grams of carbs per cup and 22 grams of carbs per cup respectively. Make sure you do not have these food in higher amount otherwise your carbs limit may exceed, so make sure to eat low carb diet options that also offers calcium such as almonds, cheese, kale and canned salmon with bones. For calcium intakes you must first consult your doctor before taking any supplement for fulfillment the calcium requirement.

Before choosing a low carb diet women should consult their doctors first because that may affect the hormone production, extreme low carb diet may become problem for some women. Low carb diet can interrupt your menstrual cycle, leading to some problems. Being on extreme low carb diet may affect your production of thyroid hormones if not taken care of.  Low carb diet may slow down the metabolism and lead to poor concentration and irritability.

Focus on your body as you lower your carb intake. If there are some negative side effects then you must consider revising your low carb diet slightly and add a few carbs in it and some other nutrients and vitamins.

Hope the above information will help you in making your low carb diet plan and also I would like to recommend you to remove all the unhealthy items from your kitchen such as chips, sodas, ice-creams, unhealthy fat items, sugar etc. and replace them with Nuts, olive oil, Fresh green veggies, Yogurt, Butter, Eggs, Meat , wholegrain breads. Try to avoid eating at restaurants as they offer high carb foods and fried items in unhealthy oil, try to make food yourself so that you can make sure that there are low carbs.