How Many Carbs Should You Eat Per Day To Lose Weight: Guidelines That Work 90% Of The Time – Weight Loss Program

How Many Carbs Should You Eat Per Day to Lose Weight?
Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight.Boy Eating Carrots
It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control.
This means that you can eat until fullness, feel satisfied and still lose weight.
Why Would You Want to do Low-Carb?
For the past few decades, the health authorities have recommended that we eat a calorie restricted, low-fat diet.
The problem is that this diet doesn’t really work. Even when people manage to stick to it, they don’t see very good results (1, 2, 3).
An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat.
Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (4).
In studies where low-carb and low-fat diets are compared, the researchers need toactively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (5, 6).
Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (7, 8, 9, 10).
Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream. This is pretty much a scientific fact at this point (11, 12, 13).

Bottom Line: There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended all around the world.

How to Figure Out Your Need For Carbohydrates

There is no clear definition of exactly what constitutes a “low carb diet” and what is “low” for one person may not be “low” for the next.
Woman Holding Salad
An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies for those who do a lot of high intensity, anaerobic work like lifting weights or sprinting.
Metabolic health is also a very important factor. When people get the metabolic syndrome, become obese or get type II diabetes, the rules change.
People who fall into this category can’t tolerate the same amount of carbs as those who are healthy. Some scientists even refer to these problems as “carbohydrate intolerance.”

Bottom Line: The optimal carb range varies between individuals, depending on activity levels, current metabolic health and a bunch of other factors.

Guidelines That Work 90% of The Time

Girl Eating Sandwich
If you simply remove the unhealthiest carb sources from your diet, wheat (including whole wheat) and added sugars, then you’ll be well on your way to improved health.
However, to enjoy the full metabolic benefits of low-carbohydrate diets, you also need to restrict other carb sources.
Even though there is no scientific paper that explains exactly how to match carbohydrate intake to individual needs, I have personally found these guidelines to be very effective.

100-150 Grams Per Day

This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their weight.
It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:

  • All the vegetables you can imagine.
  • Several pieces of fruit per day.
  • Some amount (not a lot) of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.

50-100 Grams Per Day

This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.
Carbs you can eat:

  • Plenty of vegetables.
  • Maybe 2-3 pieces of fruit per day.
  • Minimal amounts of starchy carbohydrates.

20-50 Grams Per Day

This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:

  • Plenty of low-carb vegetables.
  • Some berries, maybe with whipped cream (yum).
  • Trace carbs from other foods like avocados, nuts and seeds.

Be aware that a low-carb diet is NOT no-carb. There is room for plenty of low-carb vegetables (full list here). Personally I had never eaten as many veggies as when I first started on a low-carb diet.

Important to experiment

We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you.
If you have a medical condition then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication!

Bottom Line: For people who are physically active or want to maintain their weight, a range of 100-150 grams per day may be optimal. For people who have metabolic problems, going under 50 grams per day is a good idea.

Good Carbs, Bad Carbs

Shocked Woman Eating Bread
A low-carb diet isn’t just about weight loss, it is also supposed to improve your health.
For this reason, it should be based on real, unprocessed foods and healthy carb sources.
So-called “low carb junk foods” are a bad choice.
If you want to improve your health, then choose unprocessed foods: meats, fish, eggs, vegetables, nuts, healthy fats and full-fat dairy products.
Choose carbohydrate sources that include fiber. If you prefer a “moderate” carb intake then try to choose unrefined starch sources like potatoes, sweet potatoes, oats, rice and other non-gluten grains.
Added sugar and wheat are always bad options and should be avoided, unless perhaps on special occasions.
For more details on specific foods to eat, check out this detailed low-carb meal plan and sample menu.

Bottom Line: It is very important to choose healthy, fiber-rich carb sources. There is room for plenty of vegetables, even at the lowest end of the carb range.

You Will Become a Fat Burning Beast

Woman Celebrating Successful Weight Loss
Low-carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose (from the carbs) into cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low-carb diets work so well, is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to hoard sodium. This is the reason high-carb diets can cause excess water retention.
When you cut carbs, you reduce insulin and your kidneys start shedding excess water (14, 15).
It is common for people to lose a lot of water weight in the first few days on a low-carb diet, up to 5-10 pounds.
Weight loss will slow down after the first week, but this time the fat will be coming from your fat stores.
One study compared low-carb and low-fat diets and used DEXA scanners (very accurate) to measure body composition. The low-carb dieters lost significant amounts of body fat and gained muscle at the same time (16).
Studies also show that low-carb diets are particularly effective at reducing the fat in your abdominal cavity (belly fat), which is the most dangerous fat of all and highly associated with many diseases (17).
If you’re new to low-carb eating, you will probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
This is called the “low-carb flu” and is usually over within a few days. After this initial phase is over, many people report having more energy than before, with no “afternoon dips” in energy that are common on high-carb diets.
Adding more fat and sodium to your diet can help with this.

Bottom Line: It is common to feel suboptimal in the first few days of lowering your carb intake. However, most people feel excellent after this initial adaptation phase.

Take Home Message

If you want to try this out, then I recommend that you try tracking your food intake for a few days to get a “feel” for the amount of carbs you are eating.
My favorite app for this is called Cron-O-Meter. It’s free and easy to use.
Because fiber grams don’t really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs (net carbs = total carbs – fiber).
However, one of the great benefits of low-carb diets is that they’re ridiculously simple. You don’t need to track anything if you don’t want to.
Just eat some protein, healthy fats and veggies at every meal. Throw in some nuts, seeds and full-fat dairy products for good measure. Choose unprocessed foods. It doesn’t get much simpler than that!
You can find more info on this page, including a meal plan, sample menu, recipes, common mistakes, etc: The Ultimate Guide to Low-Carbohydrate Diets.

This Zero Carbs,Four-Ingredient Bread Is Breaking The Internet

Bread without gluten, carbs, and hardly any sugar? No way, you say? Well, think again.
In a recent trend currently exploding on Pinterest, so-called ‘Cloud Bread’ is becoming a bit of a phenomenon. The bread, named after its cloud-like texture, is, unlike most other breads, not only low-carb and high in protein, but also completely gluten free.
Sounds too good to be true? Yeah, we thought so too – until we made some.
With four simple ingredients – eggs, cream cheese, cream of tartar, and sweetener – you can easily whip up your own batch. And while the combination of the aforementioned four might not sound all that appealing, it actually yields melt-in-your-mouth patties that work equally well as hamburger buns as it does toasted and topped with whatever you fancy.
Image result for This Zero Carbs,Four-Ingredient Bread Is Breaking The Internet
And Cloud Bread is also getting the thumbs up from a variety of health experts who claim the health benefits from eating the buns are impressive.
Speaking to Women’s Health about the new foodie trend, UK based dietitian Deborah Malkoff-Cohen said: “Cloud bread contains numerous nutrients not found in traditional bread, including vitamin A, vitamin D, phosphorus, choline, and selenium.”
And you don’t have to stop at four ingredients if you don’t want to. “Experiment with your batch by adding nuts, seeds or spices and topping it with a variety of ingredients, such as avocado and bacon or strawberries and cream cheese.”
Be aware though, that Cloud Bread lacks one important thing we need to get enough of through our diet: Fibre. Meaning, if you swap your regular loaf for this, it is important that you get adequate fiber from other sources, like fruit, veggies, and other whole grains.
Fancy making your own Cloud Bread? Here you go:
Ingredients
3 eggs, separated
3 Tablespoons cream cheese
¼ teaspoon baking powder (or cream of tartar)
Optional: 1 Tablespoon Honey or some natural sweetener, salt, garlic powder, rosemary
Directions
Preheat oven to 150 degrees Celsius
Separate the eggs, there must be no yolk in the white.
In one bowl, mix together the egg yolks, cream cheese and honey until smooth.
In the second bowl add 1/4 teaspoon of baking powder (or cream of tartar if you prefer, I just didn’t like the taste of cream of tartar) to the whites and beat the whites on high speed until they are fluffy, form a nice peaks and hold their peaks. Beat the egg whites until like a whipped cream consistency.
Slowly fold the egg yolk mixture into the egg whites and mix carefully, you don’t want to break the fluffiness of the egg whites too much.
Do this as quickly as possible or the mixture may start melting – Spoon the mixture into 10-12 even rounds on the baking sheet, sprinkle with rosemary or your favorite spices and put it in the oven.
Bake for 17-20 minutes on the middle rack. Then broil (cook the top) for 1 minute and watch it until they become nice and golden brown. At this point make sure you watch them so they don’t burn
Remove from the oven and let cool and enjoy!

Tips For Low-Carb Diet Beginners +A Printable Week One Keto/Low Carb 7 Day Meal Plan & Progress

HOW TO START A LOW CARB DIET

There is a handy infographic at the end of this post that will help you get started.
It may seem daunting how to start changing you and your families way of eating. It doesn’t have to be. Just start little by little. Every change you make, gets you a step closer to being healthier.
Think of it like a scale of what’s best and what’s not. At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods.
Don’t think it is impossible. Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic.
At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods. Don’t think it is impossible.
Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic. If you eat 3 meals a day and maybe 3 snacks, that equates to 42 opportunities (or food choices) to improve.
How about you start by just changing your snacks to begin with. Already you have improved 21 of your food choices each week. You’re halfway there.
Once your comfortable with this, now improve your breakfast. Now you have improved 28 out of 42. Next your dinner, and then your lunch. This is sometimes the hardest as so many eat out at lunch.
Each meal you have which is a good choice, is one less bad meal. Ditch the processed carbs!
These are the first 5 things you should stop to cut our sugar and carbs from your diet: Take a look at my post onLow Carb Hacks where you can easily see how to make better choices and low carb swaps.

  1. Fizzy drinks, fruit juice, flavoured milk and energy drinks – liquid sugar in a bottle. Even the fruit juice and flavoured milk.
  2. Sweets, confectionary, sugary treats – and don’t be fooled but the ones that market themselves as being made with real fruit juice. They are still little cubes of sugar but packed into an attractive sweet.
  3. Baking, cakes, biscuits, pastries – all incredibly high in sugar, wheat, carbs and bad fats.
  4. Cereals – especially the wholegrain ones. Highly processed, high in sugar and fortified. It will make you have a low sugar crash later in the morning and not fulfil you.
  5. Sugar & Flour – if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive. Even just 10 years ago, these products weren’t available. Supermarkets looked very different to how they do now.

SO WHAT CAN YOU EAT?

Take a look at the Low Carb Starter Pack which has 25 easy recipes for beginners, meal plan, shopping list, a progress tracker and simple guides.

  • Meat – all types of beef, pork, chicken, lamb etc. Do not trim the fat or the skin off the chicken – yay –
  • Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, sardines …
  • Chicken – skin on, free range
  • Vegetables – all types that grown above the ground. Leafy greens, spinach, silver beet, broccoli, cauliflower, cabbage, avocados, courgettes, aubergines, capsicums, mushrooms, lettuce …..
  • Cheese – choose the full fat varieties.
  • Cream – full fat, double, whipping.
  • Full fat milk – avoid all flavored milks and avoid any milk in large quantities because even though it may only contain 5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs.
  • Nuts and seeds – a great snack but just watch not to overindulge, especially on cashews which have a higher carb content and many nuts are high in omega 6 and we need to watch our 3/6 ration.
  • Eggs – choose free range if you can
  • Fruit – best to eat the low carb, nutrient dense berries such as blueberries, blackberries etc. Serve with double cream to ensure you are satiated for longer.
  • Fats – use butter, olive oil, coconut oil (high in oleic acid), lard

WHAT TO AVOID?

  • All processed sugar drinks – this includes fizzy drinks, flavoured milks, sports drinks, energy drinks and especially fruit juices which are incredibly high in carbs.
  • All cakes, biscuits, jams, sweets.
  • Seed Oils  stop using any seed oils such as sunflower, canola, corn, grapes or margarines. They are all high in inflammatory Omega 6
  • All cereals – if you look at most cereal packets, they contain anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
  • Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there is fibre and B group vitamins, true, but you by gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
  • Fruit is something that should be limited because of the high fructose content. It is natures candy. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increase veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycaemic index, which will make your insulin spike (and start storing fat again). “If you are overweight, fruit is not your friend”.
  • All wheat products have a high GI, raise your blood sugar and increase appetite
  • Grains avoid all grains including wheat, oats, barley, spelt, sorghum
  • Pasta  high in carbohydrates and almost no nutritional value
  • Potatoes as above
  • Starchy vegetables if you can tolerate some carbs, choose highly coloured starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
  • Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables.
  • Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
  • Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version e.g, low fat cream cheese can be up to 15% carbs, whereas the regular is only4%

SOMETIMES FOODS

If you don’t have weight to lose, are metabolically healthy and all your blood results are within your goal, you can occasionally have the following.

  • Red wine not sweet varieties
  • Dark chocolate 85% or above
  • Low carb baking part of the ethos of going low carb is to give up the sweet treats, but when the need arises, best to make it a low carb recipe

WEEKLY MEAL PLANNER

How many carbs you consume depends on your health goals. Your daily carb allowance will be different for someone who is weight stable, diabetic, or someone who has a lot of weight to lose. Personally I don’t count anything anymore as I know all the foods I choose are low carb, sugar free, grain free and my appetite is well regulated.
All the nutrition panels in my recipes are guides only. There are so many variables with different brands that you choose so if your carb requirement is strict, please calculate your own for accuracy.
From the examples below, you can choose your own weekly meal plan. It will take some time to adjust your appetite, but believe me, it will change. In the meantime, if you are hungry, increase your healthy fats at each meal.
It really will keep you fuller for longer, but to do this, you MUST decrease your carbs (otherwise your diet is nothing more than a standard high carb high fat diet). So pour more healthy oils onto your salad, snack on nuts, coconut cream etc. Click here for my list of top snack foods.

BREAKFAST Grain Free Cinnamon Crunch. This is a fabulous and healthy alternative to sugar laden cereals. Make a big batch every few weeks and enjoy it with milk, berries or yoghurt. | ditchthecarbs.com

Choose 1 – Click here for all breakfast recipes

  • Grain Free Granola,
  • Chocolate Grain Free Granola
  • Cinnamon crunch
  • low carb yoghurt, berries, nut muesli, coconut cream
  • 2 slices bacon, eggs, spinach, mushrooms, cherry tomatoes, capsicums
  • scrambled eggs with cheese and full fat milk
  • omelette with any vegetable left over from last nights dinner
  • chocolate, green smoothie
  • berry smoothie with coconut cream
  • Low carb waffles

LUNCH 

Crustless Bacon & Egg pie. An incredibly easy recipe which is grain free, gluten free, wheat free and low carb. | ditchthecarbs.com
Choose 1 – Click here for all lunch recipes

  • last nights leftovers are KING!
  • salad with any combination of lettuce, spinach, avocado, tuna, salmon, chicken, bacon, egg, olives, tomatoes, feta, capsicums, spring onion, beetroot, etc and add oil, full fat (not lite) mayonnaise
  • crustless bacon and egg pie
  • salmon crustless quiche
  • rice free sushi
  • salmon zoodles
  • my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes
  • easy egg salad

DINNERS 

Slow Cooker Malaysian Beef Curry | ditchthecarbs.com
Choose 1 – Click here for all dinner recipes

  • good quality meat and plenty of low starch vegetables. Add fat in the form of butter or cream cheese on the table for encouraging children to eat their vegetables. Add stilton onto steaks, grated cheese onto broccoli, hollandaise sauce, cream sauces.
  • try and make your regular recipes to start but remove the carbs, so a stir fry and remove the rice and add a double helping of vegetables to the mix. Make meatballs and zoodles. Roast dinner but without the potatoes. Lasagne but use zucchini slices instead of lasagne sheets.
  • Fish, fish, fish. The oilier the better to increase your omega 3 and essential fatty acids for brain power, such as salmon, tuna, mackerel, sardines.
  • Chicken tenderloins wrapped in bacon with a cream cheese sauce
  • Burgers – homemade and no bun. Add salad, avocado, cheese, grated carrot, mushrooms, ….

SNACKSHealthy Sugar Free Snacks | ditchthecarbs.com

Click here for all snack recipes

  • I dont tend to snack much these days, but if I do I make a snack tray for the children
  • most days I have a decaffeinated coffee made with full fat milk and added cream. This usually fills me up and I don’t need much more although it did take quite a long time before snacking wasn’t part of my day
  • cubes of cheese
  • small handful of nuts (not cashews)
  • coconut cream in the fridge goes quite firm so you can eat a spoon or two to keep hunger at bay (or add cocoa powder and stevia for a chocolate fix)
  • very dark chocolate – the higher % the better as you won’t want more than 2 squares and it is actually good for you
  • a boiled egg
  • cheese or pate on cucumber slices instead of crackers
  • cheese and olives

Don’t worry if you have a bad meal or a bad day. Congratulate yourself on how you have improved, from when you started and probably all of your 42 food choices a week were so unhealthy. As you continue, you will feel so much better from eating low carb, you wont want little slip ups any more.

“STRIVE FOR IMPROVEMENT, NOT PERFECTION”

I didn’t go through my pantry and throw away all my high carb foods, I just used them up slowly, then didn’t replace them. My bread maker, toaster and bread bin are all gone.
That was a great day. I got to the point where I hadn’t bought bread in over 2 months, so decided this was the day. Wow, how much better your kitchen bench looks!
Start by thinking of your regular meals and just think about how you can cut the carbs out. Have a roast dinner but cut out the potatoes and root vegetables but have as many other vegetables as you like. Instead of crumbed fish and chips, have grilled salmon on salad with a lemon dressing.
Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in a nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with biscuit base and sugar laden filling, have a base made of ground almonds topped with cream, cream cheese and berry filling.
Start to google low carb recipes, submit your own to me and I can add them here. It’s amazing how you can tweak your old favourites to remove the carbs and add more vegetables, fat and dressings. Your diet will be more meat and plant based and far less processed than before.
Photo credit to Dr Ted Naiman MD Check out his website BurnFatNotSugar.comThe low carb food pyramid which is based on real food, healthy oils and good quality protein. | ditchthecarbs.com

Week One Keto/Low Carb 7 Day Meal Plan & Progress

OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be????  (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.)  I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!
This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!
If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)

UPDATE:  Download a printable copy of this week’s meal plan here!

7 day menu plan for keto or atkins diet by mellissa sevigny of I breathe I'm hungry
I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.
Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.
PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.
stop annoying me
There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week.  I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.
For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!
And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT.  (I don’t like it when my voice sounds like this.)  🙅 😡 🙊
It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!) and I’m here to help, but there’s a limit to how much time I can spend on this.  That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments!  And if you spot an error somewhere please do let me know so I can fix it!!!!
Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!
Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!
Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.

Week One 7 Day Keto Menu Plan

Day One

(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Keto Egg Salad from Mellissa Sevigny at I Breathe I'm Hungry

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Dinner

6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
low carb cauliflower gratin

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Two

(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Three

(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
low carb and gluten free casserole recipe from ibreatheimhungry.com

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Four

(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
 
Sun dried Tomato & Feta Meatballs

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Five

(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
pastalesssalad2small

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Six

(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)

Breakfast:

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Lunch

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)
low carb ropa vieja recipe from ibreatheimhungry.com

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Seven

(Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

43 Zero Carb Foods And Six Tips For Eating Zero Carb

There is such a thing as a no carb diet.  Note: I realize that some of these foods aren’t 100% lacking in carbs – but I consider under 1g net carbs per serving to be almost as good as zero. If this idea doesn’t fit with your way of eating, please disregard this list. Please check nutritional data labels on food before purchasing.
All these foods do not naturally contain carbohydrates, apart from those in the vegetable list which contain between 0 and 1g net carb per serving. For meats and seafood, the key is to go for unprocessed food. As soon as someone processes it (think ham, bacon, jerky, burgers) there is a higher chance that they have also added some carbs!
Meat:

  • Chicken
  • Beef
  • Turkey
  • Duck
  • Veal
  • Lamb
  • Pork
  • Organ meats
  • Goose
  • Pork rinds (an exception to the processed rule!)

Seafood:

  • Fish
  • Shellfish
  • Mollusks

Dairy:

  • Butter
  • Margarine
  • Most types of cheese
  • Heavy cream (very very low carbs)

Eggs
Oil:

  • Coconut oil
  • Olive oil
  • Sunflower oil
  • Sesame oil
  • Avocado oil
  • Safflower oil
  • Corn oil
  • Peanut oil

Vegetables (most contain between 0 and 1g net carb per serving):

  • Leafy greens (lettuce, arugula, spinach, swiss chard, kale, turnip greens, bok choy etc)
  • Cucumber
  • Radish
  • Fresh herbs
  • Alfalfa sprouts
  • Chicory family (endive, escarole, radicchio)
  • Celery

 Condiments:

  • Vinegar (NOT balsamic)
  • Mustard (avoid honey varieties)
  • Salt
  • Many types of hot sauce
  • Regular (full fat) mayonnaise

Drinks:

  • Water
  • Tea (no milk or sugar)
  • Coffee (no milk or sugar)
  • Diet soda
  • Herbal tea
  • Drink mix powders (eg Crystal Light)

And as an extra bonus, here are some zero carb recipes:

  • Pepperoni Chips
  • Homemade Chipotle Beef Jerky
  • Parmesan Crisps
  • Zero Carb Gummy Candies
  • Lettuce Steak Wraps
  • Italian Baked Chicken Thighs
  • Pork Rind Crusted Bacon
  • Potted Crab
  • BBQ Pork Rinds

And don’t forget about Shirataki Noodles!!

Six Tips for Eating Zero Carb

1) Eat only from the animal kingdom. Meat, eggs, and dairy. No carbs.
2) Stay full.  Eat meat/eggs/dairy until you are full and you won’t be as tempted to eat other things.
3) Eat enough fat. Fat will keep you full and will you give you plenty of energy.
4) Avoid all sweet tastes. It will be the quickest way to kill the cravings  that you may have for sweets.
5) Drink water when you’re thirsty.  Seltzer waters, unsweetened tea, and unsweetened coffee work for plenty of zero-carbers, as well.  Each individual has to determine for themselves what works best.  But regular water will definitely work for everyone, every time.  And I have found no benefit to forcing down gallons of water each day.  Just drink if you’re thirsty.  And stop when you’re not.
6) No need to count calories.  Eat when you’re hungry.  Stop eating when you’re not.
And if you’re only interested in reducing (not eliminating) the sugar and carbs in your diet, that’s great, too!  Any little bit of sugar that you can keep out of your diet is a win! But, eating a zero-carb diet is the quickest way to eliminate your sugar-cravings, give you the energy that need, and help you to lose weight.

Best Keto Bread Recipe | 1g Net Carbs Per Slice!

The Best Keto Bread Through Trial and Error

If you’ve been looking for what is definitively the best keto bread recipe on the internet, then you’ve come to the right place. How do I know it’s the best? Well, I’ve tried just about every keto bread recipe there is over the past few months and decided that nothing was good enough. There’s a couple that are good, but I wanted perfection! The best part about this recipe is that it’s simple, and once you have it down you can replicate this any time you want. I’ve been making a loaf every sunday for the past few weeks and would recommend that to anyone. It’s so nice to have a loaf of bread at your disposal when you’re on a low carb diet. It almost feels like cheating. Check out this recipe and start making the best keto bread you’ve ever tried today!
best keto bread loaf sliced straight on

The Secret Step

The secret step in this recipe that takes this bread from good to great is the separation of the eggs. You’re going to want to separate the yolks and the whites. The reason for this is that we’re going to whip the egg whites until they are fluffy. We’re looking for soft peaks. This will add some volume to the otherwise dense bread. Beating the egg whites is the answer to the denseness that comes with using almond flour. I’ve made countless baked goods using almond flour and the main problem I’ve encountered is how dense the finished product is. The fluffy egg whites in unison with the high dosage of baking powder do a good job of getting this loaf nice and fluffy and adding some air pockets into the loaf. This makes for a better tasting bread.
What makes this the best keto bread recipe you’re likely to find is the fact that you can use it the same way you use actual bread. Sounds crazy right? If you search for keto bread on pinterest, or the internet you’ll find a different recipe for everything you might want to make. Want to make french toast? sandwiches? croutons? avocado toast? You can do it all with this bread recipe. You can even get crazy and throw this bread in a food processor and use it as italian bread crumbs. The possibilities are endless.
best keto bread avocado toast

The Best Part About This Bread?

The best part about this bread is that it makes it so much easier to eat a low carb diet. Yes, there are some savage beasts(joking) that don’t miss bread at all and are happy to just eat bacon 7 times a day, but if you’re anything like me, bread was a staple of your diet growing up and you still have a look of yearning in your eyes when they drop that bread basket in the middle of the table at family dinner. I feel your pain. This bread your shoulder to cry on.
best keto bread sliced and toasted

Keto Meal Prep!

If this bread recipe interests you, then you might also like this meal prep video Megha and I made. We show you what an average weekly meal prep looks like for us. This isn’t the crazy bodybuilder meal prep where we put everything in individual portioned Tupperware. We just show you how we prepare a few keto staples(including the best keto bread!) at the start of each week. We find this helps us immensly and if you haven’t tried it yet we would definitely recommend you give it a try.

As always, if you try any of our recipes or have questions, please leave us a comment or send us an email. Be sure to check back regularly as we put out 2-3 awesome keto recipes a week. Thanks!
The best keto bread recipe in all the land!

Nutrition

(per slice)
Calories: 90
Fat: 8g
Protein: 4g
Carbs: 2.25g
Fiber: 0.9g
Net Carbs: 1.35g

Ingredients
  • 1 1/2 Cup Almond Flour we get ours on amazon
  • 6 Large eggs Separated
  • 4 tbsp Butter melted
  • 3 tsp Baking powder
  • 1/4 tsp Cream of Tartar You can omit this. It only slightly improves the bread.
  • 1 pinch salt
Instructions
  1. Preheat oven to 375.
  2. Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft peaks are achieved.
  3. In a food processor combine the egg yolks, butter, almond flour, baking powder and salt. Mix until combined. This will be a lumpy thick dough until the whites are added.
  4. Add the beaten egg whites to the mixture and further process. Be careful not to over mix! Once the whites are incorporated stop mixing. (If you do not have a food processor you can use a blender. You can try by hand but it might be tough to pull off)
  5. Pour mixture into a buttered 8×4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices.