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Best Low-Carb Meal Plans for Weight Loss
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The best low-carb meal plan is one that you can follow consistently while meeting your nutritional needs and supporting overall wellness.
Low-carb meal plans are a time-tested strategy for weight loss, known to reduce hunger, regulate insulin levels, and support fat burning. The key lies in choosing a plan that suits your lifestyle while focusing on whole, nutritious foods.
1. The Ketogenic Diet
The keto diet is a very low-carb, high-fat approach that typically restricts carbs to under 50 grams per day. This puts the body in a state of ketosis, where fat becomes the primary energy source. Meals often include eggs with avocado, grilled chicken with spinach in olive oil, or salmon with zucchini noodles.
2. Moderate Low-Carb Plan
For those seeking flexibility, a moderate low-carb plan (100–150g carbs/day) includes non-starchy vegetables, legumes, lean meats, and small portions of whole grains like quinoa or brown rice. Think grilled tofu with stir-fried veggies or chicken salad with chickpeas.
3. Paleo-Inspired Eating
The paleo diet, while not strictly low-carb, naturally reduces processed carbs by eliminating grains, dairy, and added sugars. It emphasizes meats, seafood, fruits, vegetables, and nuts, making it helpful for weight loss and gut health.
4. Smart Meal Planning
Low-carb success hinges on meal prep. Keep options like cauliflower rice stir-fries, Greek yogurt with berries, or paneer and veggie skewers on hand to avoid processed carb cravings.
'Low-carb diets can be highly effective for weight loss, especially when they prioritize whole foods and healthy fats. The key is sustainability—choose a plan that fits your lifestyle and allows for variety," says Dr. Roshni Sanghvi, plant-based nutritionist and transformation specialist.
The best low-carb meal plan is one that's balanced, enjoyable, and easy to maintain. Consistency is more important than strict carb counts—find what works for your body and stick to it.
First Published:
June 09, 2025, 21:29 IST
