No Carbs No Sugar Diet Plan For 2 Weeks is a low-carb and no-sugar eating plan. It breaks down what to eat and when to incorporate it into your meals throughout the day. While most diets follow the same general guidelines — cutting out sugar, and eating more vegetables and fruits — this particular diet plan places a specific emphasis on cutting out sugar and replacing carbohydrates with protein. The goal of this diet is to reduce your sugar intake while increasing your protein consumption to help you lose weight faster.
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What is a no-carb diet?
A no-carb diet is a way of eating that eliminates digestible carbs as much as possible.
Carbs are your body’s primary source of energy. They’re found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods.
Therefore, someone on a no-carb diet must avoid most of these foods and instead eat foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
There is no strict rubric for a no-carb diet. Some people who follow it eat nuts and seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut.
Even though these foods have some carbs, they’re high in fiber. Therefore, they have only a minuscule number of digestible or net carbs, which is calculated by subtracting the amount of fiber from the total number of carbs.
A no-carb diet resembles a ketogenic diet, which limits your carb intake to fewer than 30 grams per day and encourages you to get 70% or more of your daily calories from fat.
Depending on what you choose to eat, a no-carb diet can be more restrictive than keto.
A no-carb diet largely bans carbs, instead encouraging foods that are primarily comprised of protein and fat. In some cases, you can eat high-fiber foods as well.
How to follow a no-carb diet
Some online sources recommend keeping your net carb intake to 20–50 grams per day on a no-carb diet, but there are no specific macronutrient ranges or any set protocol.
Simply put, when you follow a no-carb diet, you avoid all high-carb foods.
Specifically, you should 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.
If you’re less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut since these foods are low in net carbs.
Since this diet focuses on restricting a specific macronutrient, there are no recommendations for daily calorie intake or portion sizes.
A no-carb diet eliminates all carb-rich foods like grains, baked goods, and fruits, instead encouraging foods high in protein and fat.
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Foods to eat
Following foods that are typically allowed on a no-carb diet include:
- Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
- Seafood: salmon, tilapia, cod, shrimp, sardines, herring, crab
- Seasonings: herbs and spices
- Zero-calorie beverages: water, black coffee, and plain tea
- Nuts and seeds (those low in net carbs): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables (those low in net carbs): broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
- High-fat fruits: coconut, avocado
A no-carb diet restricts foods that are high in carbs and relies primarily on meat, dairy, seafood, and low-carb plant foods.
Foods to avoid
A no-carb diet is highly restrictive and eliminates several food groups, such as:
- Grains: rice, farro, barley, quinoa, wheat, bread, pasta
- Sweets and baked goods: cakes, cookies, candy, sodas, sugary drinks
- Fruits: apples, oranges, bananas, berries, kiwis, pears
- Starchy vegetables: peas, corn, squash, potatoes
- Beans and legumes: black beans, kidney beans, chickpeas, lentils
- Dairy: milk and yogurt
- Condiments with added sugar: ketchup, barbecue sauce, salad dressings
- Alcohol: beer, wine, liquor, sugary mixed drinks.
Is It Possible To Lose Weight On A No Carbs Diet Plan For 2 Weeks?
Yes, it is. In fact, several studies have shown that the low-carb diet plan works better than other weight loss eating plans by producing incredible results in the first 6 to 12 months. Such studies include:
- A study was done in 2006 comparing the weight loss results of low-carbohydrate diets vs low-fat diets. It found that the participants who consumed a low-carb diet lost 3.3 kilograms more than those consuming a low-fat diet after 6 months.
- In 2013, researchers did a review of 13 scientific studies. Where they compared the weight loss results in very low-carbohydrate ketogenic diets versus conventional low-fat diets. At the end of the review, the researchers found that the studies that involved very low-carbohydrate ketogenic diets produced higher weight loss results than the low-fat diets.
- In 2015, a review looked into the long-term weight changes in adults using low-fat diets. It found that while people can lose weight on such an eating plan, low-carb eating plans offered greater weight loss results than the former.
Is No Carb Diet Healthy?
Yes, it can be as long as you are not fully cutting out carbs. I.e, your diet still has some carbs albeit in much smaller amounts than usual. Other than weight loss, this eating plan has great health benefits including:
- Improving heart health. One 2006 study showed that reducing carb intake to about 10 percent of daily calories for 12 weeks decreased triglyceride levels by 39 percent in 29 overweight men. High triglyceride levels may contribute to the hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack and heart disease.
- Reducing blood pressure. High blood pressure can increase your risk of serious illnesses like heart attack and stroke. Being on a low-carb diet plan may go a long way in helping lower your blood pressure over time.
- Lowers the risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions such as increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels that occur together and increase your risk of heart disease, stroke and type 2 diabetes. Reducing your carb intake by trying the no-carb diet plan for 2 weeks (or more) may help reduce the risk factors for this condition
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What To Avoid On A No Carbs And Sugar Diet Plan For 2 Weeks?
While doing a no-carb diet plan for 2 weeks may certainly be beneficial to your health. For weight loss, taking it a notch higher by also avoiding sugar is even better for your health. Added sugar in foods and drinks has been associated with health issues such as diabetes, obesity, high blood pressure, high cholesterol, type 2 diabetes, metabolic syndrome, chronic inflammation, as well as dental plaque and cavity.
Going on a sugar-free diet will not only reduce your risk of these chronic illnesses, but it can also help you lose weight, reduce inflammation, improve your skin and reduce the risk of skin cancer, and even improve your moods as high sugar diets are known to increase mood swings.
On a no-carbs and sugar diet plan for 2 weeks you should:
- Avoid simple carbs since they are obviously high in carbohydrates but are almost always made with copious amounts of sugar.
- Try not to drink your sugar by avoiding sugary drinks like soda, store-bought smoothies, juices, and more.
- Get your sugar fix from whole fruits and use spices such as cinnamon, nutmeg, cardamom, and vanilla to flavor foods such as coffee, oatmeal, or yogurt.
- Avoid artificial sugars like stevia and the like.
No carbs diet plan for 2 weeks|How I lost 16 lbs
Today I’m going to reveal the best and most safe diet plan around the corner called the “ 14 days no carbs diet ”, the most reliable to use with the best results. My name is Elsa Carlson, from New York City.
I have achieved my goals in the shortest time with maximum safe and long-lasting results with two weeks no-carb meal plan.
The diet plan takes 14 days of your, and you lose the hardest fats out of your body with the positive results of not gaining them back. Yes, many other diet plans promise great results, but they fail to get to the root cause of the fat gain. Thus once you lose the fat, you gain it back in a short period.
But this 2 weeks diet plan helps you to fight those body cells which generate fat in high amounts and once they are destroyed your fat gain process gets very slow, in other words, only you gain good fat that is helpful for your daily life.
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What is a carbs meal plan for 2 weeks?
Just say no to medicines and other supplements that can only hurt your body and are of no use, pills only help you in losing weight for the time being, but they never fight with your fat-generating body cells.
This is what you have to do with your willpower and what you are going to gain through your durable willpower and this 14 days plan. You have to do nothing but follow this sharply and with complete devotion.
Then only you can fight for your body and get a great life. This ebook consists of various handbooks that help you to reach your goal day by day. This program has 4 manuals and their use is explained below
This booklet consists of a scientific evaluation of the dieter’s body, and the nutrients required for the body, and mention the food that can help in increasing the metabolism of the person’s body. The book low carb diet weight loss in 2 weeks also contains a list of food that helps in regaining the body healthy and energy.
The book consists of a perfect plan of how, when, and what to eat to get back into shape. The book consists of programs for every type of body and metabolism of people. It is designed in a way that every dieter gets the idea that suits their body accordingly. Other companies leave the dieter clueless at many levels, but this handbook has eliminated every guesswork.
Along with the diet, only exercise and workout gives the result that no other thing or medicine can ever give. The handbook helps the dieter to know the proper use and workout required for their body 20 to 30 minutes a day. This is not a daily requirement but to be done 3 to 4 days a week only for the maximum great results.
Motivation is the key to success. No one can ever reach their goal until or unless they are motivated and are kept motivated throughout their plan. This handbook keeps the dieter motivated through their program so that they don’t get depressed or feel low at any point or any day.
The Ultimate Creator “Brian Flatt”
Brian Flatt is a well-known nutritionist and trainer at Southern California. After being high in demand, he opened his fitness center R.E.V. Fitness. Brian observed thousands of people fighting with body fats and losing daily.
He witnessed people getting disheartened daily and leaving their fitness goals in the middle. Thus he created a full fitness program with 14 days diet plan for such people and helped them loosing almost 6 pounds in 2 weeks only guaranteed.
Brian went through many kinds of research, hundreds of papers, many plans, medicines, and workouts to create this perfect plan. His program has the best information available in the market for losing weight. Brian quotes
“I want to help people learn what to eat when to eat and how to eat to lose weight,” Flatt says. “I also want to help them develop the mindset — or willpower — to lose weight and keep it off.”
According to Brian weight loss system hasn’t to be very fast and quick because it can damage the health severely. He says the weight loss system has to be slow but steady, and then only the body can destroy the useless cells that create fat that adds to the fats in the body. He says for this proposal, the dieter has to be motivated throughout the diet plan.
How I lost 16 lbs without any hustle:
Yes, this is my time to tell how I managed to get rid of this useless fat. But first, I want to thank Brian Flatt to help thousands of females and me around the globe to lose fat for many reasons.
I was married for four years and was having no child. I got many tests for hormones and different things, but all was fine except I was going through PCOS. My doctor recommended I lose weight and go for a low-carb diet.
My doctor asked me to eat clean and to follow something that can help me to get rid of PCOS. As soon as my husband and I came to know about this issue, we were anxious. And I started using many different things, just taking them as low carbs meal plans and others.
I started searching for different diet plans on the internet, different medicines, and plans. My doctor advised me to lose 20 lbs in a month or something so that she can start my medication process.
My doctor wanted me to try to get rid of PCOS naturally, and if still, I went through it, then only she wanted me to go for some medication or anything else. Thus my husband and I were ready to waste hundreds of dollars aimlessly because we were so fond of becoming parents.
We went through many diet plans, but they were medicines, and I wasn’t willing to risk my body for any medication because I thought I have to carry a baby. These medicines might destroy or damage any other organ of my body. So did my husband feels the same?
So we decided to play safer and go for a good plan. But the more we searched for the programs, the more we were not satisfied because each program had flowed, and we did not contend. But then I went through this plan and reviewed it. At first, I was not sure I should go for it, but I found that they have designed a clean, no-carb diet plan for two weeks.
I thought why not risk it as there are only two weeks and I might get some good results? I had positive vibes about it. So my husband and I just went for it. As for motivation, my husband decided he will go through it as well and will be on a diet along with me.
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So it was the first day, and I was anxious my husband was by my side, and he said let’s do it. The first day was pretty good but tight as well because I am a working woman, and eating bad things while I was at my office was my daily routine.
So I had to avoid eating things that could damage my body any further. And for keeping me on the safer side, my husband kept on calling me after every hour to make sure I am going fine. This helped me a lot, and I was, again and again, going through The Motivation Handbook I got along with the plan. Day 1 went beautifully, and I contended that I could do it.
The next day I decided to add the workout to my plan as well, so my husband and I followed the activity handbook and worked out for 20 mins on the 2nd day along with the best no-carb meal. I was a bit depressed because I wasn’t working out for years now, but I had to do this.
My husband and I had decided to check the weight at the end of the week, and O.M.G., I lost 9 lbs, and I wasn’t able to believe my eyes. My husband lost his pounds too. We both were happy.
Week 2 was more comfortable than week one because we were already very excited by our results of last week we were very motivated. This week we decided instead of working out for four days, we will work out for three only as we had some commitments to be fulfilled.
Though I wanted to work out for four days, the commitments were to be fulfilled. And there was dinner to be attended. But we were motivated enough thank God we had a Motivational handbook with us and we were together we did not ruin our low-carb diet plan.
We knew what things we should wear, and what we can eat. Thus my husband and I made our choices and had the food that was included in our diet plan. But the next day after dinner, we still wanted to be on the safer side. Thus we worked out for almost 30 to 35 minutes.
Things were smooth and on track, this week as our bodies got used to it. We were very excited about the results, and on the last day, I was jumping on the moon as I had lost 16 lbs, and I was super excited because I knew my doctor was not going to believe me.
My husband and I got my results and went to the doctor, she got my tests done, and she was pleased to see the results. In addition, My PCOS was almost gone, and I did not need any medication for it.
My doctor recommended I keep on following this super diet plan of low carbs. And today, I am 3 months pregnant all thanks to this super plan and Brian Flatt, who is helping thousands of women like me. I am recommending this plan to everyone; thus have attached a copy at the end too.
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Meal 1 – Fried Eggs and Salad with coffee
2 large eggs, 1 tbsp butter, 100 g, 1 medium-sized tomato, 15 g baby spinach, 1 tbsp heavy whipping cream, salt and pepper to taste. Serve with 1 cup of coffee
Cals: 482. Fats: 41 g. Protein: 17 g. Carbs: 6 g
Meal 2 – Shrimp and cabbage stir-fry
2 tbsp coconut oil, 450 g Napa cabbage, 2 garlic cloves, 2 tbsp finely chopped ginger, 2 tbsp soy sauce, juice of 1 lime, 8 g chopped cilantro, 2 tbsp sesame seeds, 300 g peeled and deveined jumbo shrimps, ground black pepper and salt to taste
This makes 2 servings.
Cals for 1 serving: 389. Fats: 20 g. Protein: 38 g. Carbs: 12 g
Meal 3 – Veggie and Tuna Bowl
1 tsp coconut oil, 1/4 cup chopped red onion, 142 g tuna, 2 cups broccoli florets, 1/4 avocado, 2 tsp soy sauce, 1 tsp roasted sunflower seeds
Cals: 423. Fats: 24 g. Protein: 38 g. Carbs: 15 g
Meal 4 – Stuffed Peppers
453 g extra-lean ground beef, 1 medium onion, 3 tbsp taco seasoning 1/2 cup of water, 1 small tomato, 1/2 cup pinto beans, 5 bell peppers (cut in half), 3/4 cup shredded cheddar cheese
This makes 5 servings.
Cals for 1 serving: 260. Fats: 9 g. Protein: 26 g. Carbs: 19 g
Total Intake for the Day: Calories: 1554. Fats: 94 g. Protein: 119 g. Carbs: 52 g.
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4 large pickles, 4 tbsp mayonnaise, half tbsp yellow mustard, 110 g deli turkey, 1 tomato, 2 lettuce leaves, 55 g sliced cheddar, 1/4 red onion, salt and ground black pepper
This makes 4 servings.
Cals for 1 serving: 212. Fats: 17 g. Protein: 10 g. Carbs: 5 g
Meal 2 – Protein Bowl
15 ml olive oil, 130 g tomatoes, 4 turkey bacon slices, 180 g sirloin steak, 150 g mushrooms, 160 g spinach, 1 egg
Cals: 686. Fats: 34 g. Protein: 87 g. Carbs: 5 g
Meal 3 – Oven-baked spaghetti squash and meatballs
2 medium spaghetti squash, 1 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 4 garlic cloves, 1 cup marinara sauce, 1/4 cup grated Parmesan, 1/4 cup torn basil leaves, 1/4 tsp red pepper flakes, 340 g precooked meatballs, 3/4 cup mozzarella
This makes 5 servings.
Cals for 1 serving: 1339. Fats: 80.6 g. Protein: 121.1 g. Carbs: 30.9 g
Total Intake for the Day: Calories: 1339. Fats: 80.6 g. Protein: 121.1 g. Carbs: 30.9 g.
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Meal 1 – Banana Pancakes
2 large eggs and 1 medium-sized banana
Cals: 124. Fats: 4.9 g. Protein: 6.9 g. Carbs: 13.8 g.
Meal 2 – Oven Baked Chicken and Veggies
680 g boneless, skinless chicken breasts, 680 g broccoli florets, 2 large bell peppers, 3 tbsp olive oil, 4 garlic cloves, 1 tbsp chopped rosemary leaves, 1 tsp salt, 1/4 tsp ground black pepper
This makes 4 to 6 servings – 4 big ones or 6 small ones
Cals for 1 serving: 262. Fats: 10.4 g. Protein: 29.6 g. Carbs: 13.1 g.
Meal 3 – Beef and Mushroom Burger
400 g beef mince, 2.5 tbsp BBQ sauce, 1 tsp smoked paprika, 1 small grated zucchini, 4 large field mushrooms, 1 tbsp extra-virgin olive oil, 1 red onion (cut into rings), 4 cheddar cheese slices, 80 g baby rocket leaves, 1.5 tbsp tomato sauce, 1 large mashed avocado, 1 sliced tomato, sliced
This makes 4 servings.
Calories for 1 serving/burger: 503. Fats: 36.4 g. Protein: 33.6 g. Carbs: 6.2 g.
Meal 4 – Tofu Salad
175 g Teriyaki sauce, 300 g cubed firm tofu, 200 g steamed edamame, 2 tsp sesame oil, 1 tbs rice vinegar, 2 tsp lemon juice, 2 cups steamed brown rice, 2 grated carrots, 100 g mixed salad leaves, 4 thinly sliced radishes, black sesame seeds, to serve
This makes 4 servings.
Calories for 1 serving: 349. Fats: 12.3 g. Protein: 17.6 g. Carbs: 35.9 g.
Total Intake for the Day: Calories: 1238. Fats: 64 g. Protein: 87.7 g. Carbs: 69 g.