The sedentary lifestyle and unhealthy eating habits prevalent today have resulted in the rise of lifestyle diseases like diabetes, cholesterol, and cardiovascular conditions. Consequently, several meal plans have emerged to help individuals resolve such health issues. Meals low in carbohydrates have become popular and are regarded as effective in burning calories and regulating cholesterol levels. This article provides insight into low-carb meal plans and the different types of low-carb meals.

Why opt for a low-carb meal plan?
Generally, a meal plan low in carbohydrates is associated with a dip in triglycerides or fat molecules that can lead to cardiovascular diseases. A study published in the JCI Insight journal found that people following a low-carb meal plan had lower triglyceride levels than those who followed moderate or high-carb meal plan for a period of one month.

Furthermore, the body breaks down carbohydrates into sugar. Though a certain concentration of glucose is required by the body to produce energy, excessive intake of carbohydrates can lead to high sugar levels, contributing to type-2 diabetes. However, it is essential to understand the different types of low-carb meal plans and consult a nutritionist or healthcare professional before plunging in.

Types of low-carb meal plans
The basic low-carb meal plan
This type of low-carb meal plan typically includes the intake of 50 grams to 100 grams of carbohydrates each day. However, there is no absolute quantification of carbs in this meal plan – the basic idea is to regulate one’s carb intake based on what feels best for one’s body. One can also choose what carbohydrate sources should be included in the meal plan. Generally, complex carbohydrates are more sumptuous and nutritious than simple carbs, which typically contain empty calories. Therefore, one should cut down on simple carb sources like table sugar, soda, and syrups and increase the intake of complex carbohydrates like whole grains, beans, lentils, fruits, and vegetables.

The ketogenic plan
The ketogenic or “keto” meal plan is gaining immense popularity, as it helps individuals cut down on calories significantly. This meal plan involves the intake of less than 50 grams of carbs per day. It also involves increasing one’s fat intake considerably, typically accounting for 80% of one’s nutritional intake. Individuals following the ketogenic plan should have only healthy fats like nuts, nut butter, flax seeds, chia seeds, avocados, and oily fish and avoid trans fat sources found in processed and fried foods. Although this meal plan has been associated with drastic positive outcomes in terms of shedding pounds, it is highly restricting and should be followed only as a short-term plan.

A low-carb meal plan high in fats
This meal plan is similar to the keto plan. However, while fats account for 80% of one’s total intake in the keto meal plan, this plan includes 60% of fats and approximately 25% of carbohydrates. This type of low-carb plan is regarded as more sustainable and practical than the keto plan.

While a low-carb plan may be a good idea to burn calories and lower the risk of lifestyle diseases, one should understand the efforts involved in following such a plan and strategize nutritional intake accordingly to prevent side effects like dizziness and fatigue. It is also advisable to consult a nutritionist while following a low-carb meal plan.