7-Day Low-carb Meal Plan From Dr. Sarah Hallberg - Low-Carb Action Network (2024)

FAQs

What is the most successful low-carb diet? ›

The Atkins Diet has several phases for weight loss and maintenance. It starts out with a very low-carbohydrate eating plan. The Atkins Diet is formally called the Atkins Nutritional Approach. It has been detailed in many books and is credited with starting the low-carb diet trend.

Metabolic health pioneer Dr Sarah Hallberg has passed away from lung cancer. Dr Hallberg touched millions of lives through her research and was known across the world for her TEDx talk on type 2 diabetes reversal.

Beyond her lasting impact at Virta, the healthcare industry at large, and countless patients, Sarah's legacy also continues through her recently published book, Status Quo Thinking is Harming Your Health: A Physician's Final Plea.

Specifically, try to eliminate whole and refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables like peas and corn. Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.

Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you.

About 60% of those using insulin stopped needing it entirely. Medication use went down a lot in the keto group, unlike the control group where it stayed the same or went up. Overall, 47% of people on the keto diet achieved remission or reversal after one year and 38% after two years.

Low-carb diet safety concerns relate to ketosis, long-term cardiovascular safety, lipid levels, and renal effects. Another prospective cohort study found that healthy low-carb and low-fat diets were associated with lower mortality, and unhealthy low-carb and low-fat diets were associated with higher mortality.

But if the bulk of your diet is fiber-rich, unprocessed carbohydrates like vegetables, whole fruit, whole grains, and beans, you may be able to normalize blood sugar levels and even reverse the diagnosis of pre-diabetes and diabetes, scientists are now discovering.

Thus, the liver makes a supply of glucose during periods of starvation (including the absence of carbs) by synthesizing it from proteins. Increased gluconeogenesis is thought to be a primary factor in type 2 diabetes and a cause of hyperglycemia (high blood sugar).

A low blood glucose is known as hypoglycemia. “Lows” can sometimes be caused by not consuming enough carbohydrates, or an imbalance in medications. In short, the carbs we consume impact our blood glucose—so balance is key!

How long does it take for a low carb diet to lower blood sugar? ›

People following a low-carbohydrate diet had lower blood sugar levels than people following a higher-carbohydrate diet up to six months after starting their diets.

This low-carb diet plan maps out 7 days of meals to help you lose a healthy 1 to 2 pounds each week.

Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.

Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.