In recent years, we have seen an increased awareness of the importance of diet and physical activity for health. So, it is no surprise that diets like low-carb diet have become a trendy tool to achieve a ‘perfect’ body. However, can a 7-day weight loss low-carb diet really do that? Is it just a gimmick?
Losing weight in such a short amount of time is definitely possible but of course, it requires dedication, discipline, and adherence to a diet plan. It can also differ for each individual. For some, it may take just a few days to start seeing results but for others, it may take longer.
Nonetheless, you can always give this diet a try and see if it works. But before that, you will need to know some important information about this diet.
Why Start a Low-Carb Diet?
A research study has shown that a low-carb diet may help people to lose weight quickly. In fact, even more so than a low-fat diet. Aside from this, going on a low-carb diet can also help to reduce triglycerides level and boosts HDL cholesterol levels [1].
Some of the more popular low-carb diets includes keto diet, paleo diet and atkins diet.
How much weight can I lose on this diet?
The amount of weight you can lose on a low-carb diet really depends on a number of different factors such as your starting weight, metabolic rate, and adherence to the diet. Generally, you can expect to lose 1-1.5 pounds (0.5-0.7 kilograms) in a week. This amount is considered safe and sustainable.
If you are losing way more than this, it may be a little too fast. You may want to consider adjusting your diet to ensure that you are still meeting your nutritional needs and not sacrificing essential nutrients.
What is an example of a low-carb diet?
An example of a low-carb diet would be to follow a low-carb eating pattern. This means lowering your carb intake and opting for foods that are high in protein, healthy fats and non-starchy vegetables.
Therefore, you should avoid higher carb foods like bread, pasta and rice and choose lean meats like chicken and fish. Also include more leafy greens and healthy fats like avocado or olive oil.
Benefits of Going Low-Carb
Embracing a low-carb lifestyle can unlock a myriad of benefits, ranging from enhanced weight loss to improved energy levels and blood sugar control.
Increased weight loss
One of the biggest benefits of adopting a low-carb lifestyle is the impact that it has on weight loss. Some study evidences suggests that going on a low-carb diet can aid weight loss in the short term. Not only that, it can also help to reduce the hunger hormones and decrease appetite which aids weight loss.
Enhanced blood sugar control
For individuals with insulin resistance or type 2 diabetes, going on a low-carb diet can be beneficial in regulating blood sugar levels. High carb foods have the tendency to cause a spike in blood sugar levels. Thus, by eliminating or limiting these to a minimal amount, it would improve insulin sensitivity and help to stabilize insulin levels.
Increased energy levels
You know how after eating a very high carb meal, you feel extremely sleepy? That is because of the sugars from the high carb foods. It causes a spike in sugar levels and then a hard crash.
However, by prioritizing protein, healthy fats, and nutrient-rich vegetables instead, you provide your body with an alternative source of sustained energy. This could potentially improve and increase your energy levels better to carry out daily tasks.
Low-Carb Foods to Include
Here’s a list of some foods that are low-carb friendly to include if you are following this diet.
- Lean meats (beef, chicken or pork)
- Eggs
- Fish
- Leafy greens (spinach, lettuce, kale)
- Nuts and seeds (almonds, flax seeds)
- Healthy fats (avocado, olive oil)
- Low-carb fruits (kiwi, blueberries, cantaloupe)
- Unsweetened dairy products (greek yogurt, plain yogurt)
Foods to Avoid on a Low Carb Diet
Here are some foods that you should try to avoid or limit while you on a low-carb diet because of their high-carbohydrate content.
- Whole grains (bread, rice, pasta)
- Sweets and pastries (soda, chocolate, cookies)
- High-carb fruits (apples, bananas, mangos)
- Starchy vegetables (corn, potatoes, peas)
- Beans and legumes (black beans, kidney beans, pinto beans)
- Processed foods (chips, crackers)
7-Day Weight Loss Low-Carb Meal Plan
To help you get started on your low-carb diet journey, here’s a 7 day meal plan created with foods to make for breakfast, lunch and dinner. It is important to not skip any meals because you are not just consuming fewer calories, you are missing out on some key nutrients from carb heavy foods.
Day 1
Breakfast: Avocado & Egg White Omelette
Nutritional facts: 330 calories, 28 g fat, 8 g carbs, 15 g protein
Lunch: Avocado Chicken Salad Lettuce Wraps
Nutritional facts: 400 calories, 30 g fat, 10 g carbs, 25 g protein
Dinner: Shrimp Scampi with Zoodles
Nutritional facts: 600 calories, 34 g fat, 20 g carbs, 40 g protein
Day 2
Breakfast: Almond and Blueberry Smoothie
Nutritional facts: 400 calories, 35 g fat, 8 g carbs, 15 g protein
Lunch: Chicken & Spinach Salad with Avocado
Nutritional facts: 500 calories, 30 g fat, 20 g carbs, 35 g protein
Dinner:Garlic Butter Steak with Zucchini Noodles
Nutritional facts: 700 calories, 50 g fat, 5 g carbs, 60 g protein
Day 3
Breakfast: Egg and Veggie Scramble
Nutritional facts: 410 calories, 31 g fat, 10 g carbs, 22 g protein
Lunch: Grilled Chicken Caesar Salad
Nutritional facts: 500 calories, 23 g fat, 10 g carbs, 50 g protein
Dinner: Grilled Chicken Breast with Steamed Veggies
Nutritional facts: 700 calories, 45 g fat, 15 g carbs, 55 g protein
Day 4
Breakfast: Coconut Chia Seeds Pudding
Nutritional facts: 420 calories, 32 g fat, 20 g carbs, 16 g protein
Lunch: Chicken & Spinach Salad with Avocado
Nutritional facts: 500 calories, 30 g fat, 20 g carbs, 35 g protein
Dinner: Savory Shrimp Stir-Fry
Nutritional facts: 700 calories, 20 g fat, 15 g carbs, 45 g protein
Day 5
Breakfast: Spinach and Feta Scramble
Nutritional facts: 510 calories, 39 g fat, 3 g carbs, 30 g protein
Lunch: Turkey Spinach Salad
Nutritional facts: 500 calories, 36 g fat, 10 g carbs, 40 g protein
Dinner: Beef and Vegetable Stir-Fry
Nutritional facts: 750 calories, 50 g fat, 10 g carbs, 45 g protein
Day 6
Breakfast: Scrambled Eggs with Avocado
Nutritional facts: 370 calories, 30 g fat, 8 g carbs, 14 g protein
Lunch: Seared Tuna Steak with Broccoli
Nutritional facts: 750 calories, 45 g fat, 15 g carbs, 55 g protein
Dinner: Zucchini Noodles with Pesto
Nutritional facts: 500 calories, 45 g fat, 10 g carbs, 10 g protein)
Day 7
Breakfast: Spinach and Mushroom Frittata
Nutritional facts: 500 calories, 38 g fat, 5 g carbs, 24 g protein
Lunch: Baked Salmon with Asparagus
Nutritional facts: 680 calories, 55 g fat, 5 g carbs, 35 g protein
Dinner: Garlic Butter Shrimp with Cauliflower Rice
Nutritional facts: 550 calories, 40 g fat, 10 g carbs, 35 g protein
For More Resources
If you liked this article and want to find out more about the low-carb lifestyle, check out our articles written on JustFit’s blog page.
Low Carb Breakfast Ideas
Low Carb Pasta
7-Day Keto Diet Plan (Free PDF)
Summary
To sum up, there are a number of health benefits of starting a low-carb diet. It is definitely possible for you to lose weight while on a low-carb diet but you still have to exercise caution to ensure that you are doing it healthily. If you are unsure of anything, you are strongly encouraged to seek a nutritionist for more support.
FAQs
How much weight can you lose in a week on low-carb?
It depends for each individuals. Generally, a safe and healthy amount of weight to lose is 1-1.5 pounds (0.5-0.7 kilograms) each week.
Will I lose weight if I eat no carbs for a week?
Yes, eliminating carbs completely from your diet can lead to rapid weight loss. However, this weight is likely to be temporary water weight and it is not sustainable in the long term.
What are the results of the 1 week low-carb diet?
Some results that you may notice after being on a 1 week low carb diet includes weight loss, reduced bloating, improved energy levels and increased mental clarity.
What are 5 foods to avoid on low-carb diet?
5 foods that you should be avoiding while on this diet are whole grains, sugary foods and drinks, processed foods, beans and legumes and starchy vegetables.
References
[1] Harvard T.H. Chan (n.d.) Low Carbohydrate Diets [online]. Available from: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/#ref32
[2] Landry, M.J., Crimarco, A. & Gardner, C.D. Benefits of Low Carbohydrate Diets: a Settled Question or Still Controversial?. Curr Obes Rep 10, 409–422 (2021). https://doi.org/10.1007/s13679-021-00451-z
[3] Samaha, F. F., Iqbal, N., Seshadri, P., Chicano, K. L., Daily, D. A., McGrory, J., Williams, T., Williams, M., Gracely, E. J., & Stern, L. (2003). A low-carbohydrate as compared with a low-fat diet in severe obesity. The New England journal of medicine, 348(21), 2074–2081. DOI: 10.1056/NEJMoa022637