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  • LOW-CARB Diet Guidelines

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    This document provides guidelines for a low-carb diet, including recommendations to: keep daily carbohydrate intake below 26% or 100g; drink at least 8 glasses of water per day; consume one serving of raw fruits and vegetables; and include 30-45 minutes of physical activity 3-4 times per week. It lists healthy filler foods and notes that alcohol consumption is permissible in moderation as determined by a nutritionist. Cheat days may occur once a week to once every two weeks depending on goals.

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    Low carb diet

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    LOW-CARB Diet Guidelines (3)

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    This document provides guidelines for a low-carb diet, including recommendations to: keep daily carbohydrate intake below 26% or 100g; drink at least 8 glasses of water per day; consume one serving of raw fruits and vegetables; and include 30-45 minutes of physical activity 3-4 times per week. It lists healthy filler foods and notes that alcohol consumption is permissible in moderation as determined by a nutritionist. Cheat days may occur once a week to once every two weeks depending on goals.

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    3 views1 page

    LOW-CARB Diet Guidelines

    Uploaded by

    ranavikrant
    This document provides guidelines for a low-carb diet, including recommendations to: keep daily carbohydrate intake below 26% or 100g; drink at least 8 glasses of water per day; consume one serving of raw fruits and vegetables; and include 30-45 minutes of physical activity 3-4 times per week. It lists healthy filler foods and notes that alcohol consumption is permissible in moderation as determined by a nutritionist. Cheat days may occur once a week to once every two weeks depending on goals.

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    © All Rights Reserved
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    of 1

    H E A LT H Y | TA S T Y | D A I LY

    G U I D E L I N E S FO R LOW- C A R B D I E T
    Carbohydrate content maintained at <26 % or < 100gms/day

    DO’s DON’T’s
    - Drink atleast 2.5L or 8 glasses water/day - Skipping meals

    - Consume atleast one serving of raw fruits


    & veggies - Empty calories from sugary foods like

    - Eat at the intervals as advised by your fruit juices, ice creams


    nutritionist.

    - Keep your salt intake < 5gm / 1 tsp - Fizzy drinks. Can drink diet/zero version

    - Include 30-45 mins of physical activity


    like walking,running,yoga,strength training
    - Processed foods like chips,biscuits
    atleast 3-4 times/week.

    CHEAT DAYS: Depends on your goal. It could range from once a week to once in two weeks.
    Your coach will communicate this to you.

    H EALTH Y F IL L ER F O O DS :
    3-4 Almonds/Walnuts/Pista 1 glass Vegetable Juice
    2 Egg Whites 1 glass Thin Buttermilk
    1 Fruit / 2-3 dates 1 cup Green Tea
    1 piece dark chocolate 1 scoop whey/plant protein in water
    Small handful Makhana (foxnut)

    MORNING/EVENING TEA/COFFEE:
    No restriction on number of glasses
    MILK ONLY 1-2 TABLESPOON should be added. Can use oat/almond milk as well
    Avoid sugar. If needed, use Stevia (plant based)

    Consumption of alcohol is permissible in this diet but the frequency will


    be decided in consultation with your nutritionist.
    ALCOHOL
    Consuming too much will definitely surpass your caloric req. for the day,
    putting you in a surplus of calories and not helping with weight loss.

    MIXERS Pepsi Zero, Coke Zero. RedBull Lite, Water, and sugar-free Soda is allowed

    FOOD Go for tandoori dishes or small portions of roasted snacks

    W W W. FO O DDAR Z E E .C O M

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