Are you planning a low-carb diet to lose a few pounds and don’t know how to get started? Well, if that’s the case, I strongly recommend that you read this full article. It will shed some light on this topic so you to achieve your goals naturally and more efficiently. It deals with tried and tested tips and recipes that I have titled—21 Day Low Carb Challenge.
First of all, you have to know that your goals will not come easily. Because you have made a well-informed decision, once you are on this diet, try to follow it strictly without any adjustments. I tell you this because I have often seen people deviating from the actual plan and complaining about the ‘not-so-good results’.
In this article, I will give you a better overview of a low-carb diet and how it works on the ground to knock off those extra pounds from your body. I have added a few tips and recipes that I feel will help you on your mission. Most importantly, I want you to have a realistic approach towards this and that is why I have also risked including a few downsides of this diet challenge.
Well, I know what you think and I’m sorry if that sounded pessimistic. But I assure you it is not as bad as you might think and am sure it is doable. You will learn more once I disclose them in the next part.
So let’s not waste any more time—here we go!
What To Know About Low-Carb Diets?
Low-carb diets have become more common these days due to their high striking rate against weight gain. However, the diet program must be a balanced one so that you do not suffer fatigue and drop in your energy levels. Well, I think it’s high time that we should get into all the nitty-gritty of a low-carb diet for a better understanding.
A low-carb diet primarily focuses on getting enough protein and fats and restricts carbohydrate intake. Why? Because the idea is to force your body to burn stored fat for energy which can lead to rapid weight loss. Studies have confirmed that this approach is more effective in delivering greater short-term weight loss than compared to a low-fat diet.
Hmm….that sounds cool! Right?
Now let us talk about a few types of low-carb diets. Check out the list below.
- Ketogenic Diet: This diet promotes ketosis in the body with a carb intake set between 20-25 grams per day, where the body depends on its fat reserves for energy.
- Atkins Diet: In this carb diet intake is set to as low as under 20 grams a day and then gradually increasing as the weight loss goals are fulfilled.
- Paleo Diet: This diet ignores processed food and focuses on whole foods with reduced carbohydrate intake for weight loss.
- Eco-Atkins: The diet emphasizes high-protein and high-fat plant foods and limits carbs intake for better weight management.
How To Do The 21-day Low Carb Challenge?
It should be known that a 21-day low-carb challenge is a program initiated to bring positive results in the shortest time frame. To accomplish this the mantra is to lower the intake of carbohydrates below 60 grams a day. Seems challenging? Well, the fact of the matter is that cutting carbs can reduce up to 3 to 6 pounds in just 21 days. Feel free to explore the tips followed by the low-carb recipes that you can try.
Tips To Follow
- Choose your start date: It is a good idea to fix a date to begin the diet program after careful thought so that you can mentally and physically be ready for the challenge.
- Plan your meals: Try to plan your meals that include breakfast, lunch, dinner, and even snacks to ensure you stay within the carb limits.
- Track your progress: It is of utmost importance that you maintain a log book in which you record your meals and monitor your progress.
- Prepare meals in advance: To avoid any temptation, it is better to prepare meals in advance or have low-carb snacks readily available.
- Stay hydrated: Drink plenty of water as a low-carb diet is notorious for depleting fluid reserves in your body.
Recipes That You Can Try
Please find below the recipes of some delicious low-carb food that you can try for breakfast, lunch, and dinner.
Breakfast
✅ Scrambled eggs with spinach:
Ingredients: 2 eggs, 1 cup of fresh spinach, salt, pepper, and olive oil.
Instructions: Heat olive oil in a pan over medium heat. Add spinach and saute until wilted. Whisk eggs in a bowl, season with salt and pepper, then pour into the pan. Cook until the eggs are set.
✅ Coconut flour pancakes:
Ingredients: ¼ cup coconut flour, 2 eggs, ¼ cup milk (or almond milk), 1 tsp baking powder, and a pinch of salt.
Instructions: Mix all ingredients until smooth. Heat a non-stick skillet and pour batter to form pancakes. Cook until bubbles form, then flip and cook until golden.
Lunch
✅ Tuna salad lettuce wraps:
Ingredients: 1 can of tuna, 2 tbsp mayonnaise, 1 tbsp mustard, lettuce leaves, diced celery, salt, and pepper.
Instructions: Mix tuna, mayonnaise, mustard, celery, salt, and pepper in a bowl. Spoon the mixture onto lettuce leaves and wrap.
✅ Greek salad:
Ingredients: 1 cucumber, 2 tomatoes, ½ red onion, ½ cup feta cheese, olives, olive oil, and oregano.
Instructions: Chop cucumber, tomatoes, and onion. Combine in a bowl with feta and olives. Drizzle with olive oil and sprinkle with oregano.
Dinner
✅ Grilled chicken with asparagus:
Ingredients: 2 chicken breasts, 1 bunch asparagus, olive oil, salt and pepper.
Instructions: Preheat the grill to medium-high. Toss asparagus with olive oil, salt, and pepper. Grill chicken for 6-7 minutes per side, and asparagus for 3-4 minutes until tender.
✅ Zucchini noodles with pesto:
Ingredients: 2 zucchinis, ¼ cup pesto, cherry tomatoes, and parmesan cheese.
Instructions: Spiralize zucchini into noodles. Saute in a pan for 2-3 minutes. Toss with pesto and halved cherry tomatoes, then top with parmesan.
Benefits Of 21-day Low Carb Challenge
There are many benefits to undergoing a 21-day low-carb challenge. Apart from being able to reduce weight, you may also be able to maintain healthy blood sugar levels. Other benefits include enhanced energy levels and improved cognitive functioning. You can also improve your HDL cholesterol, and reduce LDL cholesterol, and triglycerides. The benefits do not end there and you will have your overall health scale up to new heights.
Downsides Of 21-day Low Carb Challenge
Now, since we have mentioned some positive strides of a 21-day low-carb challenge, let us see some of its downsides. Some of you may experience fatigue and a drop in your energy levels in the first few days. Another possible problem that can creep in is digestive issues; constipation, cramping, and nausea are most common. You may also encounter headaches and cognitive difficulties referred to as “keto flu”.
Conclusion
We have had a good discussion on the 21-day low-carb challenge here. We understood about low-carb diets and how to prepare for a low-carb diet program. A sneak peek into the menu and their recipes were also shared. We concluded by highlighting some health benefits and also the downsides of the 21-day low-carb challenge. Ultimately, I would say that this diet control program should be approached thoughtfully and after due consultations with a medical professional for the best possible outcome.
FAQs
If you are going by a low-carb diet religiously, you can lose between 5 to 15 pounds of weight primarily due to a reduction in water weight and fat loss.
You can eat lean meat, fish, eggs, nuts, lower-carb fruits, and vegetables on a 21-day low-carb diet challenge.
Processed and starchy foods, Alcoholic beverages, sugary foods, etc should be avoided when you are on a low-carb diet.
By monitoring your carbohydrate intake and planning your meals you can stay under 20 carbs a day.
Individuals who are under medication, pregnant women, nursing mothers, and those with pre-existing medical conditions should refrain from a 21-day low-carb challenge.
