blogDietWeight Loss Diet

7-Day Weight Loss Low-Carb Diet To Achieve Your Dream Body

header image alt
Siti Amirah
March 25, 2024 July 8, 2024
feature image

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 diets 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 triglyceride levels and boost HDL cholesterol levels [1].

Some of the more popular low-carb diets include the 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 evidence 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 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, eliminating or limiting these to a minimal amount 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)
Integrate diet and at-home workouts into your weight loss routine

7-Day Weight Loss Low-Carb Meal Plan

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

avocado egg white omelette low carb meal

Lunch: Avocado Chicken Salad Lettuce Wraps

Nutritional facts: 400 calories, 30 g fat, 10 g carbs, 25 g protein

avocado chicken salad lettuce wraps low carb meal

Dinner: Shrimp Scampi with Zoodles

Nutritional facts: 600 calories, 34 g fat, 20 g carbs, 40 g protein

shrimp scampi with zoodles

Day 2

Breakfast: Almond and Blueberry Smoothie

Nutritional facts: 400 calories, 35 g fat, 8 g carbs, 15 g protein

blueberry smoothie and almonds

Lunch: Chicken & Spinach Salad with Avocado

Nutritional facts: 500 calories, 30 g fat, 20 g carbs, 35 g protein

chicken and spinach avocado salad

Dinner: Garlic Butter Steak with Zucchini Noodles

Nutritional facts: 700 calories, 50 g fat, 5 g carbs, 60 g protein

garlic butter steak with zucchini noodles

Day 3

Breakfast: Egg and Veggie Scramble

Nutritional facts: 410 calories, 31 g fat, 10 g carbs, 22 g protein

egg and veggie scramble

Lunch: Grilled Chicken Caesar Salad

Nutritional facts: 500 calories, 23 g fat, 10 g carbs, 50 g protein

chicken caesar salad

Dinner: Grilled Chicken Breast with Steamed Veggies

Nutritional facts: 700 calories, 45 g fat, 15 g carbs, 55 g protein

chicken breast steamed veg

Day 4

Breakfast: Coconut Chia Seeds Pudding

Nutritional facts: 420 calories, 32 g fat, 20 g carbs, 16 g protein

coconut chia seeds pudding

Lunch: Chicken & Spinach Salad with Avocado

Nutritional facts: 500 calories, 30 g fat, 20 g carbs, 35 g protein

chicken spinach salad with avocado

Dinner: Savory Shrimp Stir-Fry

Nutritional facts: 700 calories, 20 g fat, 15 g carbs, 45 g protein

shrimp stir fry

Day 5

Breakfast: Spinach and Feta Scramble

Nutritional facts: 510 calories, 39 g fat, 3 g carbs, 30 g protein

spinach feta scramble
low carb diet meal

Lunch: Turkey Spinach Salad

Nutritional facts: 500 calories, 36 g fat, 10 g carbs, 40 g protein

turkey spinach salad

Dinner: Beef and Vegetable Stir-Fry

Nutritional facts: 750 calories, 50 g fat, 10 g carbs, 45 g protein

beef and vegetable stir fry

Day 6

Breakfast: Scrambled Eggs with Avocado

Nutritional facts: 370 calories, 30 g fat, 8 g carbs, 14 g protein

scrambled eggs with avocado
low carb diet meal

Lunch: Seared Tuna Steak with Broccoli

Nutritional facts: 750 calories, 45 g fat, 15 g carbs, 55 g protein

seared tuna steak with broccoli
low carb diet meal

Dinner: Zucchini Noodles with Pesto

Nutritional facts: 500 calories, 45 g fat, 10 g carbs, 10 g protein)

zucchini noodles pesto
low carb

Day 7

Breakfast: Spinach and Mushroom Frittata

Nutritional facts: 500 calories, 38 g fat, 5 g carbs, 24 g protein

spinach and mushroom frittata
low carb

Lunch: Baked Salmon with Asparagus

Nutritional facts: 680 calories, 55 g fat, 5 g carbs, 35 g protein

baked salmon asparagus
low carb diet

Dinner: Garlic Butter Shrimp with Cauliflower Rice

Nutritional facts: 550 calories, 40 g fat, 10 g carbs, 35 g protein

garlic butter shrimp cauliflower rice

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.

Integrate diet and at-home workouts into your weight loss routine
Get JustFit For Free
FAQs
How much weight can you lose in a week on low-carb?
Will I lose weight if I eat no carbs for a week?
What are the results of the 1 week low-carb diet?
What are 5 foods to avoid on low-carb diet?
References  

Harvard T.H. Chan (n.d.) Low Carbohydrate Diets [online]. Available from: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/#ref32

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

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

0 Comments