Low Carb Meal Plan Week 3

This is the third week of our Low Carb Meal Plan. I already lost 1 kilo from 65 to 64. I know, not much, but it was a struggle so I’m celebrating my win! While I’m not as hungry as before and getting used to having no rice (read: not craving too), it feels like I am already plateauing from the diet.

On the upside, this might be TMI but I want to tell you that my gut feels so much healthier. How can I tell? It’s because I have begun pooping regularly and it feels like my insides are being swept clean by all the fibers I’m eating. No more constipation, I’m less bloated, and I haven’t have had to deal with Acid Reflux for the past weeks. Which is weird since I’m partially addicted to Mylanta and Maalox. My tummy is also getting flatter (from 34 to 33, again, not much but It feels like a win).

i’m treating these side effects as cool and nice to have but the main goal is still losing weight. Next week, I’m planning to have less protein and veggies (as opposed to eating as much as I want) and see if it will take me out of the diet plateau.

Again, here are my basic guidelines for this Pinoy Low Carb Diet:

1. As much as possible, should be regular Pinoy Food or similar. The ingredients should be available on most market and the most special ones are at least accessible with special gourmet shops or by ordering online at Lazada. This is one of the challenges of creating a Low Carb Menu Diet. Almost all of the posted menus online are American or European food!
2. Can be eaten by other members of the family not on a diet. (Just to avoid war and not have to cook specially for you.
3. Budget-friendly.
4. As much as possible no sugars, including soft drinks, fruit juices, agave, candy, ice cream and many others, including Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium.
5. Avoid Gluten Grains such as wheat, spelt, white flour, barley and rye. Includes breads, cereals, crackers, and pastas.
6. No oil if possible, “Hydrogenated” or “partially hydrogenated” oils,  High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
7. No potatoes, corn, and other tubers.
8. “Diet” and low-fat products. You MUST read ingredients lists, even on foods labeled as “health foods.”
9. No highly processed foods. If it looks like it was made in a factory, don’t eat it.
10. Unlimited nuts, and vegetables. Fruits on moderation.
11. 1/2 cup rice. This is a low carb diet, not a no-carb diet.
12. No calorie counting. Eat when you’re hungry, stop when you’re satiated.
13. I know some households require a pairing of veggies and protein for lunch and dinner and I will try to accommodate that as much as possible.
14. Sundays are cheat days.

Week 3 Low Carb Meal Plan

Monday

• B: Poached Egg and Bacon
• L: Salisbury Steak, Buttered Vegetables
• D: Clam and Corn Soup, Korean Beef Steak

Tuesday

• B: Bangus Sardines, Tortang Talong
• L: Salted Egg Fried Chicken, Buttered Baguio Beans
• D: Spicy Crab, Ginisang Sayote

Wednesday

• B: Cheesy Omelet
• L: Inihaw na Bangus, Pinoy Salad
• D: Oriental Chicken , Glazed Carrots

Thursday

• B: Pork and Beans, Siomai,
• L: Cream of Asparagus Soup, Scotch Eggs
• D: Crab Soup, Slow Cooked Hardinera

Friday

• B: Tuna Patties
• L:  Munggo with Pata, Mixed Tempura
• D: Fried Fish, Adobo Kangkong 

Saturday

• B: Skinless Longanisa with Fresh Tomatoes
• L:Baked Crispy Pata, Onion Soup
• D: Binagoongang Baboy, Vegetable Kare-Kare

Note: I am not a dietitian. If you have a health condition, please consult your doctor first!

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