The 14-Day Low Carb Diet Plan

Recently we came across this low carb diet plan that offers an alternative to Atkins and other strict low carb diets. If you're a fan of fruits and vegetables, you'll find this diet more to your liking than the heavy protein and fat emphasis of the other systems.

The diet is very simple to follow and its developers claim you can lose between seven and 10 lbs in the first two weeks. It even includes a dessert option.


Low Carb Diet Plan - Basic Guidelines

  1. Meals consist primarily of protein and vegetables. Daily menus are designed to allow no more than 60 grams of carbohydrate per day.

  2. You can eat up to 2 slices of bread per day. You can choose to include them as part of your breakfast, lunch or dinner, or you can have them as a snack.

  3. You can eat 1 serve of fruit per day. Again, you choose which meal will include fruit, or you can save it for dessert.

  4. After 2 weeks you can begin adding in more low GI carbohydrates.

Mix and Match Menus

Rather than offering specific menus, we've laid out the basic components of the 14-Day Low Carb Diet Plan so you can create your meals according to your personal preferences.

1. BREAKFAST

2 eggs (hard-boiled, fried, scrambled, omelet, poached)
2 oz meat (cold cuts, bacon, ham, steak)
2 oz cheese
1 vegetable (tomatoes, mushrooms, herbs)

Optional Additions:
½ grapefruit, grapefruit juice or 1 piece fruit
2 pancakes or 2 pieces of toast

2. LUNCH

Lunch Option 1 – Protein & Salad:
1 serve protein (sardines, tuna, boiled egg, cold cuts, salami, chicken, kebabs, hard boiled eggs)
2 oz cheese (yellow, feta, cottage)
Salad

Salad Ingredients:
Lettuce
Tomato
Cucumber (or celery, green peppers, radish, onion)
French Dressing

Lunch Option 2 – Sandwich:
2 slices bread (sandwich, pocket, pita, tortilla, wrap)
Protein filling (salami, ham, cheese, chicken, egg)
Salad leaves
OPTIONAL: Dressing (mayonnaise, pesto)

3. DINNER
1 serve protein (fish, mince, steak, pork chops, lamb chops, chicken, seafood, beef, pot roast)
2 green leafy vegetables or a salad

Optional Additions:
2 pancakes (cheese, plain) or 2 pieces bread

4. DESSERT
Fresh or baked fruit (omit if you've already included it in a previous meal)
Cream, vanilla ice cream, mousse, yogurt

After 14 days on the Low Carb Diet Plan you can begin adding more carbohydrates, as long as you don't start to regain the weight you've lost. This might include an extra helping of fruit on one day, or an extra slice of bread on another. Everyone's body is different so only you can determine how much carbohydrate is too much for you.

The Glycemic Index can be a helpful guide in determining what kinds of carbohydrate foods to add to your diet. Start with those foods with an index of 50 and below, then try small portions of the higher ranked foods. And of course, you should consult your doctor or professional health practitioner before going on any kind of weight loss program.


Low Carb Diet Resources

We've come across a couple of other interesting variation on the low card diet. One is the Carb Rotation Diet, which has received a lot of media coverage and elicited some impressive testimonials from people who've successfully applied it. For more information, watch the video at The Carb Rotation Diet.

The other approach is called The Every Other Day Diet, which is a rather radical program that allows you to eat the foods you love every other day and still lose weight. It flies in the face of conventional wisdom about dieting, but the author, Jon Benson, offers a convincing argument in his introductory video. If you have a few minutes to watch it, click on The Every Other Day Diet.

[If you choose to buy the program through our link, drop us a note via the Contact Us page and we'll send you a surprise bonus.]

For books on low carb diets, visit our Low Carb Diet Plan Resources.


Disclaimer:
It's important that you consult with a qualified health professional before embarking on any new dietary or exercise regimen.

Gathering information online is fine for research purposes, but you need a real live professional to monitor your progress if you attempt to make drastic changes to your lifestyle. Unless you're a health professional yourself, you aren't equipped to objectively observe your body's responses to a new diet or exercise program. So whatever your chosen course of action, please be sure you enlist the support of a qualified professional.

Read our full Disclaimer here.