Table Of Content:

Low-Carb Meal Plans to Help You Reach Your Weight Loss Goal
Why Low-Carb Meal Plans are Effective for Weight Loss
Low-Carb Meal Plan Options in Dubai
1. Ketogenic Diet
2. Atkins Diet
3. Paleo Diet
Low-Carb Meal Plan Ideas
1. Breakfast
2. Lunch
3. Dinner

Even the thought of eating boring and tasteless food can make most food lovers tired. Most diet plans out there include boiled veggies and meat, which sounds bland, to say the least. Thankfully, we now have low-carb meal plans to rescue you from your dieting woes. Designed by expert nutritionists from all over the world, the diet regimes mentioned in this article will help you shed those extra pounds, while also keeping your taste buds satisfied.

Why Low-Carb Meal Plans are Effective for Weight Loss

Carbohydrates are our body's primary energy source, and any excess carbs consumed are stored as fat. Additional carb intake in every meal doesn’t give the body enough space to use the stored fat for generating energy on a regular basis, thus causing obesity. However, many people wrongly believe that simply reducing fat consumption would help them lose weight. 

In a 12-month study by the National Institutes of Health, participants on a low-carb diet lost more weight than those on a low-fat diet. As per a 6-month study conducted by the University of California, participants on a ketogenic diet lost an average of 7.7 kg, while those on a low-fat diet lost only 1.7 kg. Reducing carb intake helps the body start burning stored fat for fuel, which ultimately results in weight loss. Several studies have shown that low-carb diets are more effective for weight loss than low-fat diets. 

Low-Carb Meal Plan Options in Dubai

1. Ketogenic Diet

In simple terms, the Ketogenic diet aims to compel your body to use fat as fuel. The diet involves drastically reducing the intake of carbohydrates and replacing it with healthy fats contained in foods like avocado, nuts, and coconut oil. The Ketogenic diet also includes protein in moderate amounts. A study published in the American Journal of Clinical Nutrition found that individuals following a ketogenic diet experienced significant reductions in body weight, body mass index, and blood glucose levels. The study also reported that prolonged adherence to the Ketogenic diet led to improvements in insulin sensitivity and blood lipid levels.

2. Atkins Diet

Formulated by Dr Robert C. Atkins, the Atkins diet is a low-carb diet that emphasises protein and fat consumption, while limiting carbohydrates to 20gm a day in the first phase. However, unlike keto, the Atkins diet gradually increases carb intake in phases. A randomized trial published in the New England Journal of Medicine found that participants on the Atkins diet lost more weight over a year than those on a low-fat diet. Similarly, an Annals of Internal Medicine study suggested that the Atkins diet was more effective in improving HDL (good) cholesterol levels. 

3. Paleo Diet

As the name suggests, the Paleo diet is based on the food habits prevalent during the Paleolithic age. It is a low-carb, high-protein diet involving the consumption of whole, unprocessed foods such as meat, fish, vegetables, fruits, and nuts. The Paleo diet completely eliminates the intake of processed foods, grains, and dairy products. Studies have shown that the Paleo diet is effective for weight loss. For instance, a 3-month study conducted by the University of California suggested that participants on a Paleo diet lost an average of 2.3 kg, while those on a low-fat diet lost only 0.9 kg. Likewise, a randomized controlled trial published in the American Journal of Clinical Nutrition indicated that a paleo diet resulted in greater weight loss and improved metabolic health compared to a standard low-fat diet.

Low-Carb Meal Plan Ideas

Following are meal plans that you can follow while following a Ketogenic, Atkins, or Paleo diet. 

1. Breakfast

A great breakfast option for those on a keto diet is scrambled eggs with avocado and lean meat bacon. Eggs are a staple of the diet, providing protein and healthy fats, while avocado adds additional healthy fats and fibre. Lean meat bacon provides a savoury touch and satisfies cravings for salty foods.

Those following the paleo diet can have a sweet potato hash with ground beef and spinach for a tasty and nutritious breakfast. Sweet potatoes are an excellent source of carbohydrates while still being low-glycemic, making them a great option while cutting down on carbs. Ground beef adds protein while spinach provides iron and other important vitamins and minerals to keep you healthy. 

For the Atkins diet practitioners, a breakfast of Greek yoghurt infused with mixed nuts and berries is a quick and easy option. Greek yoghurt is high in protein and low in carbohydrates, while mixed nuts provide healthy fats and fibre. Berries are rich in antioxidants, making them a great breakfast ingredient. 

2. Lunch

Grilled chicken salad with avocado and olive oil dressing is an excellent nutritious lunch option as part of a Ketogenic regime. Grilled chicken ensures the daily protein requirements, while avocado and olive oil add healthy fats and fibres for enhancing your metabolism. Adding leafy greens like spinach and arugula to your lunch could provide a dash of vitamins and minerals.

For a paleo diet, you can have zucchini noodles with pesto sauce and grilled shrimp. This combination is low on carbs, easy to make, and ridiculously delicious. Zucchini noodles are the perfect alternative to traditional pasta, while pesto sauce made with olive oil, basil, and pine nuts adds the flavours and nutrition you need. Likewise, grilled shrimp is rich in protein and makes the lunch meal filling and satisfying.

An Atkins diet lunch meal can include tuna salad with cucumber slices and a hard-boiled egg. Tuna provides protein and healthy fats, while cucumber slices are low in carbs and help keep the body hydrated throughout the day. A hard-boiled egg contains ample protein and adds a fulfilling touch to the meal.

3. Dinner

Baked with roasted asparagus and cauliflower rice is a delicious and nutritious Ketogenic dinner option. Salmon provides healthy fats and protein, while asparagus adds fibre and important vitamins and minerals to the meal. Cauliflower rice makes the meal more filling while also keeping the carbohydrate intake to the bare minimum.

Adherents of the paleo diet can have grass-fed beef burgers with portobello mushroom buns and sweet potato fries for dinner. Beef is a great source of protein and healthy fats, while portobello mushroom buns are a great alternative to traditional burger buns. Likewise, Sweet potato fries, though a heavy source of carbohydrates, have low-glycemic levels.

Roasted chicken with steamed broccoli and garlic butter is a satisfying and low-carb dinner option for those following the Atkins diet. Roasted chicken provides protein and steamed broccoli is high in fibre. Garlic butter adds flavour and healthy fats to the meal.

Incorporating low-carb meal plans into your diet can be a game-changer for your weight loss journey. Restaurants in the UAE cater to the different food preferences of tourists and expats from all over the world. You can easily access meal delivery services to order low-carb food options. Regardless of the kind of low-carb diet regime you follow, you don't have to compromise on your diet while enjoying the culinary delights of the UAE.