7 day meal plan to lose weight and fight type 2 diabetes

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7 day meal plan to lose weight and fight type

The following is a meal plan simple, easy and delicious 7 days with the goal of detoxification of simple sugar from the bodywhere you will see healthy foods, ideas for your sandwiches and drinks.

Low-carb diets come in many colors, flavors, and popular names. The Atkins, Ketogenic, and other low-carb, low-fat diets are examples of low-carb diets. This type of diet, as indicated by its name, limits the amount of carbohydrates you consume, usually to ~50g of carbohydrates per day.

They are often replaced by foods high in healthy fats and proteins, although the proportions vary from diet to diet and from person to person, because there is no one diet for everyone.

People typically adopt low-carb diets for varying lengths of time to lose weight, but they have also been shown to be beneficial in fighting type 2 diabetes and obesity.

However, it is never easy to change eating habits, especially those that were formed years ago. And you’re not alone: ​​Reducing or even eliminating sugar and other carbohydrates isn’t easy.

7 day sugar detox meal plan

We present you a meal plan of only one week where you will eliminate simple sugar.

It is an easy-to-manage diet, which includes rich foods, snacks and drinks so that you can adopt them and also know which options are better to avoid.

1. Monday meal plan

Breakfast: organic unsweetened Greek yogurt, with 1/2 cup of blueberries and walnuts (0.5 to 1 oz) with a little cinnamon.

Lunch: salmon salad (with spinach). The salad can contain a combination of lettuce, onion, broccoli, cucumbers and dried fruit, drizzled with olive oil.

Dinner: Grilled chicken with asparagus made with coconut oil or organic butter

2. Tuesday meal plan

Breakfast: 2-egg omelette with asparagus (perhaps from the night before) made with organic butter.

Lunch: Smoked tempeh and avocado salad on spinach.

Dinner: organic steak and low carbohydrate vegetables, it is preferable to avoid the combination of potato, carrot, sweet potato or sweet potato and pumpkin, if one of them is chosen it should be combined with a salad and a lot of fiber.

3. Wednesday meal plan

Breakfast: two-egg omelet with spinach made with organic butter.

Lunch: organic, unsweetened Greek yogurt with 1/2 cup of cherries and almonds (0.5 to 1 oz) with a little cinnamon.

Dinner: Wild-caught salmon cooked with avocado oil or organic butter and low-carb vegetables.

4. Thursday Meal Plan

Breakfast: Smoothie with coconut milk, some cashews, blue berries, low carb protein powders, low carb natural sweeteners to taste.

Lunch: Grilled chicken salad with broccoli, sliced ​​red onion and tomato.

Dinner: Smokey Tempe steak with sliced ​​avocado over brown rice with cauliflower.

5. Food menu for Friday

Breakfast: 2 organic egg omelettes with broccoli passed through butter and olive oil.

Lunch: Smoothie with coconut milk, some almonds, raspberries, low-carb protein powder. You can sweeten with stevia or drink it like that.

Dinner: turkey sausage (no bun) and broccoli, feta cheese, and olives. You can try the low carb keto bread recipe to accompany your meals.

The use of probiotics in people with diabetes, prediabetes and even problems with accumulated weight can be of great help.

6. Saturday day

Breakfast: Organic Greek yogurt with 1/2 cup apricot halves and cashews (0.5 to 1 oz) with a little cinnamon.

Lunch: turkey sausage with 2 to 3 scrambled eggs and a salad of lettuce, red onions, and nuts, such as walnuts, cashews, and macadamias.

Dinner: Pork chop with grilled vegetables.

7. Plan for Sunday

Breakfast: organic bacon and eggs with a salad.

Lunch: Salad of broccoli, lettuce, cucumber and onions with grilled chicken.

Dinner: Meatballs with brown rice and cauliflower.

What else can I eat on a low carb diet?

Restrictive diets may seem limiting (and they are for your own good), but you can actually enjoy delicious meals while getting healthier.

You can get more information about functional foods to achieve control of blood sugar levels in people with diabetes.

A piece of one of the fruits mentioned above, a handful of nuts, some meat and cheese, a small bowl of probiotic-packed yogurt, a couple of hard-boiled eggs, or freshly prepared salads are all great options for making your own combinations.

It is advisable to include infusions as well, with them we get our glucose levels to remain stable, for example the use of Cinnamon in an infusion helps regulate the level of sugar in the blood.

Do you use sweeteners?

On a low carb diet, you need to realize and understand that sugar is sugar at the end of the day. So if you can’t part with your sweetness, it’s really a matter of consuming the best types of carbs for you. Although the most advisable thing will always be to get used to the natural flavor of food.

sweeteners to avoid

  1. Anything that ends in -ose (eg glucose, fructose, maltose, dextrose).
  2. Most sugar alcohols (eg, sorbitol, mannitol).
  3. Honey.
  4. Maple syrup.
  5. Agave.
  6. Simple syrup.
  7. Table sugar.
  8. Coconut sugar.
  9. Cane sugar.

The best options to sweeten

  1. pure stevia.
  2. Monk fruit.

It is advisable to know how to appreciate the natural flavor of food and drinks, in this way we can adapt our palate so that the demands of sweet taste are less and less.

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