The idea that a 7-day weight loss low-carb diet can help you lose weight is fantastic. Who wouldn’t want to shed some pounds in only a week? However, is it possible? What’s the safest low-carb method for losing weight over seven days? Could you go longer than that?
Our 7-day weight loss low-carb diet is only the tip of the iceberg. We’ll give you options for different low-carb diets, discuss how to prolong your journey, and ideas on how much weight you may lose. Let’s start with the burning question! How can you lose up to 4.4 pounds in a week?
How to Lose 2 KG in a Week Meal Plan
We have three 7-day weight loss low-carb diets to help you lose the most weight in a week, and other plans that last longer. However, you shouldn’t expect to lose 2 kg in a week. A more realistic goal would be around 1-2 pounds, or about 0.5-1 kg of weight lost per week. This will happen over the course of your weight loss journey, and won’t necessarily be linear. Each plan contains nutritionally dense low-carb foods (21, 11, 4). Here’s a sneak peek:
- 7-Day Protein Diet for Weight Loss
- 2-Week Low-Carb 1,200-Calorie Meal Plan
- 30-Day Low-Carb, High-Fiber Diet for Weight Loss
But first, let’s understand what healthy weight loss means and how low-carb diets potentially work.
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Low-Carb Meal Plans 101
A simple low-carb meal plan may help you shed a few pounds. Still, it’s good to know the basics before diving head-first into any diet plan.
What Is a Low-Carb Diet?
Our 7-day weight-loss low-carb diet focuses on nutrients to replace a lack of fiber found in some low-carb diets. Some carbs contain fiber, which is essential in a balanced diet. UCSF Health recommends 25-30 grams of fiber daily (8). Not all low-carb diets meet 30 grams.
However, low-carb diets vary. Keto is a famous very low-carb diet that encourages you to eat high-fat, lean protein, and low-carb foods, limiting daily carbs to under 50 grams (9). Meanwhile, the Atkins Diet is a high-protein plan that gradually lets you increase your daily calorie carbs up to 100 grams (7).
Still, the National Library of Medicine says a low-carb diet will mean you eat under 26% of your daily calories from carbohydrates, or under 130 grams of carbs per day on a 2,000-calorie plan (14). In some ways, all low-carb diets have a few things in common.
Weight-Friendly Low-Carb Foods
Some low-carb foods include various nutrients and sources (21, 11, 4):
- Lean protein: Chicken breast, beef, no-crumb pork chops, lamb, and eggs.
- Seafood: Shrimp, tuna, salmon, trout, and haddock.
- Non-starchy vegetables: Leafy green vegetables, cauliflower, asparagus, broccoli, cabbage, Brussels sprouts, zucchini, cucumber, and tomatoes.
- Low-carb fruit: Raspberries, strawberries, blueberries, blackberries, cantaloupe, avocados, apples, and oranges.
- Nuts or seeds: Nut butter, almonds, walnuts, pistachios, cashews, flaxseeds, sunflower seeds, and chia seeds.
- Healthy fat: avocados, olive oil, avocado oil, and canola oil.
- Unsweetened dairy: Plain yogurt, Greek yogurt, cottage cheese, etc..
What to Moderate on Low-Carb Diets
Some foods contain higher carbs, but you can eat them in moderation (11, 4):
- Higher-carb fruits: Bananas, mangos, pineapples, and grapes.
- Legumes: Black beans, pinto beans, chickpeas, and lentils.
- Starchy vegetables: Potatoes, sweet potatoes, peas, and corn.
- Whole grains: Quinoa, bulgar, brown rice, and oats.
What to Avoid on Low-Carb Diets
Some foods contain too many carbs to add to low-carb plans (11, 4):
- Processed snacks: Cookies, chips, pretzels, cakes, ice cream, candy, and crackers.
- Refined grains: White bread, white rice, flour tortillas, and flour-based pasta.
- Diet products: Low-fat or diet products, which often have a lot of refined carbs or added sugar.
- Sugary beverages: Soda, fruit juice, sweet tea, and energy drinks.
Will I Lose Weight if I Eat No Carbs for a Week?
WebMD says you’ll likely lose weight when suddenly cutting carbs because glycogen stores will decline, making you lose water weight (20). However, reaching ketosis is said to take 2-3 weeks. This means that you may regain the weight quickly if you only lose water weight.
Low-Carb Caution for Diabetics!
A study from the Czech Republic found that diabetic type 1 children could have positive and negative effects on a low-carb diet (13). The children showed modestly improved blood glucose regulation. However, they tended to have more frequent hypoglycemia, which can be dangerous. Please consult a doctor before going low-carb if you’re diabetic.
Can You Lose 10 Pounds in a Week on Low-Carb?
The first week of a low-carb diet combined with aerobic exercise may help you lose ten pounds in a week. Spanish researchers found that every gram of glycogen in your muscles holds three grams of water (17). Meanwhile, WebMD says glycogen stores decline sharply when you lower or cut carbohydrates (20). Prolonged exercise can also deplete glycogen stores.
Depending on how much glycogen you have stored and how quickly you deplete it, you could lose a significant amount of weight in a short amount of time, but this will be mostly water which will come back when your glycogen stores are replenished. This rapid weight loss is not a goal to aim for, as it is not sustainable and it isn’t fat loss.
How Much Weight Can You Lose in 7 Days on the Low-Carb Diet?
After the initial burst of weight loss in the first week, you should aim for the recommended weight loss weekly. The National Lung, Heart, and Blood Institute recommends losing 1-2 pounds weekly (10). You need a 500-750-calorie deficit to achieve this rate of weight loss.
3 Low-Carb Meal Plans to Suit Everyone
A low-carb diet plan for weight loss can go for 7, 14, or even 30 days. You’ll discover three different low-carb diet plans, lasting different periods. Choose the one that suits your goals, but speak to your healthcare provider first if you have any medical conditions or are taking any medications. A low-carb diet is not suitable for pregnant or breastfeeding women.
Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets
7-Day Protein Diet Plan for Weight Loss
Our 7-day weight-loss low-carb diet helps you stay full with fewer fiber-filled carbs but more protein to account for the lack of fiber. The meal ideas are high-protein and low-carb, per the Atkins Diet (7). The plan is under 100 grams of net carbs daily.
You’ll also reduce your calories to around 1,500 for this meal plan. You may need to adjust the portion sizes, based on your individual calorie goal. It has three meals and two snacks daily to fuel you with nutrients. The daily macros and meal ideas are courtesy of Atkins (3, 12, 1). Each meal idea listed is for a single serving.
Day 1
- Breakfast: Scrambled Eggs With Bacon, Green Peppers, and Tomato
- Snack: Vegan Keto Coconut Protein Shake
- Lunch: Maehing’s Chicken Eggplant Casserole
- Snack: Carrot-Nut Muffins
- Dinner: Salmon Asparagus Crepes With Swiss Cheese Sauce
Macros: 1577 calories, 77 g carbs, 99.4 g fat, 129.9 g protein, and 16.8 g fiber (3, 12, 1)
Day 2
- Breakfast: Keto Scotch Eggs
- Snack: ⅓ cup of strawberries and 1 oz. walnuts
- Lunch: Turkey Tacos
- Snack: Ham, Swiss, and Pickle Roll-Ups
- Dinner: Salmon With Peanut Sauce Over Broccoli Salad
Macros: 1520 calories, 27.8 g carbs, 92.1 g fat, 132 g protein, and 15.5 g fiber (3, 12, 1)
Day 3
- Breakfast: Keto Turkey Breakfast Meatloaf
- Snack: Atkins Garlic Toast Crisps and Keto Crockpot Reuben Dip
- Lunch: Italian Chopped Salad
- Snack: Keto Sweet and Salty Almonds and Crab Cocktail
- Dinner: Mixed Greens With Cucumber, Red Pepper, and Creamy Italian With Scallops Wrapped in Bacon
Macros: 1449 calories, 30 g carbs, 90.5 g fat, 114.4 g protein, and 13 g fiber (3, 12, 1)
Day 4
- Breakfast: Tomato, Bacon, Egg, and Cheddar
- Snack: Keto Pina Colada Protein Shake
- Lunch: Curried Fish and Red Peppers Over Broccoli
- Snack: Samurai Crisps With Garlic Ginger Shrimp
- Dinner: Chicken Burgers Mexicali
Macros: 1553 calories, 28.2 g carbs, 97.3 g fat, 137.6 g protein, and 8.5 g fiber (3, 12, 1)
Day 5
- Breakfast: Zucchini Pancakes With Feta, Walnuts, and Oregano
- Snack: Brie Stuffed Grilled Jalapenos
- Lunch: Ham, Swiss Cheese, and Avocado Roll-Ups
- Snack: Keto Vanilla Spinach Shake
- Dinner: Beef Bolognaise With Parmesan
Macros: 1495 calories, 24.1 g carbs, 97.7 g fat, 117.6 g protein, and 16.9 g fiber (3, 12, 1)
Day 6
- Breakfast: Smoked Salmon, Cucumber, and Cream Cheese Roll-Ups
- Snack: Peacy Prosciutto Bites
- Lunch: Beef Sauteed With Vegetables Over Romaine
- Snack: Spicy Crispy Chickpeas and Keto Tropical Raspberry Fat Bomb
- Dinner: Classic Brisket
Macros: 1500 calories, 34.2 g carbs, 96.1 g fat, 114.4 g protein, and 14.6 g fiber (3, 12, 1)
Day 7
- Breakfast: Savory Italian Tart
- Snack: Keto Parmesan Crisps
- Lunch: White Pizza With Broccoli
- Snack: Air-Fryer Pepperoni Crisps
- Dinner: Lettuce-Wrapped Swiss Cheeseburger With Tomato and Hummus
Macros: 1483 calories, 26.6 g carbs, 103.2 g fat, 103.4 g protein, and 9.7 g fiber (3, 12, 1)
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2-Week Low-Carb 1,200-Calorie Meal Plan
A low-carb diet weight loss in 2 weeks is good if you can manage another week. Let’s alter the calories to 1,200 daily for this plan if that is suitable for you (2). Please consult with your doctor before starting ultra-low-calorie plans. Also, this keto-style low-carb diet plan will use fewer than 50 grams of net carbs daily.
It uses low-carb ideas from the keto-style diet, with three meals and two snacks. Complete the seven days, and repeat. The meal ideas and macros are courtesy of Eat This Much (6). Each suggestion accounts for a single serving.
Day 1
- Breakfast: Over Easy Eggs & Crispy Garlic Edamame
- Snack: Simple Spinach Salad
- Lunch: Deli Beef and Sharp Cheddar Roll-Ups and Guacamole on Tostada
- Snack: Tuna Avocado Salad
- Dinner: Mushroom and Asparagus Scramble and 1 oz. Almonds
Macros: 1199 calories, 26.6 g carbs, 87.2 g fat, 69.4 g protein, and 19.6 g fiber (6)
Day 2
- Breakfast: Microwave Poached Eggs and tarragon and Chive Eggs
- Snack: Simple Arugula and Bacon Bits Salad
- Lunch: Tarragon and Dijon Chicken Salad and 1 oz. Pecans
- Snack: Simple Spinach Salad
- Dinner: Zucchini Hash Browns and sauteed Spinach With Pine Nuts
Macros: 1203 calories, 18.6 g carbs, 101.2 g fat, 54.7 g protein, and 10.7 g fiber (6)
Day 3
- Breakfast: Sauteed Zucchini and garlic Eggs
- Snack: Tuna Avocado Salad
- Lunch: Very Green Veggie Protein Smoothie and 1 oz. Almonds
- Snack: Turkey and Avocado Wrap
- Dinner: Balsamic Asparagus and Basic Scrambled Eggs
Macros: 1199 calories, 26.5 g carbs, 80.3 g fat, 83.8 g protein, and 19.1 g fiber (6)
Day 4
- Breakfast: Turkey and Avocado Egg Wrap and Asparagus Herb Delight
- Snack: 1 oz. Almonds
- Lunch: Quick and Easy Low-Carb Caprese Salad
- Snack: Israeli Salad
- Dinner: Arugula Salad and Lenon Pepper Cod
Macros: 1205 calories, 25.9 g carbs, 80.7 g fat, 87.8 g protein, and 15.3 g fiber (6)
Day 5
- Breakfast: Ham, Egg, and Spinach Roll-Ups and Roasted Cherry Tomatoes With Mint
- Snack: Mixed Greens With Sliced Cucumber and Avocado
- Lunch: Caprese Salad and Ham, Cheese, and Tomato Roll-Ups
- Snack: Heirloom Tomato Basil Mozzarella Salad
- Dinner: Baked Eggs in Ham and 1 oz. Pecans
Macros: 1200 calories, 24.1 g carbs, 90.4 g fat, 63.4 g protein, and 15.9 g fiber (6)
Day 6
- Breakfast: Avocado and Smoked Salmon Omelet
- Snack: Tuna Spinach Salad
- Lunch: Raspberry Greek Yogurt and 2 Celery Stalks
- Snack: Lemon Parmesan Salad
- Dinner: Bacon With Ham and Avocado Egg Wrap
Macros: 1204 calories, 23.6 g carbs, 89.5 g fat, 65.8 g protein, and 13 g fiber (6)
Day 7
- Breakfast: Curry Tuna Salad and 1 oz. Pecans
- Snack: Spinach and Broccoli Salad
- Lunch: Peppered Steaks
- Snack: Protein Frappe
- Dinner: Green Salad and Shrimp With Cauliflower and Bok Choy
Macros: 1198 calories, 21.9 g carbs, 81.7 g fat, 89 g protein, and 8.4 g fiber (6)
Read more: Is the Plate Method for Weight Loss Effective?
30-Day Low-Carb Meal Plan
The final 7-day weight loss low-carb diet plan works on repeat until you finish 30 days. However, we changed up the game to suit someone who wants to eat less than 1,600 calories daily. You’ll eat three meals and two snacks daily to keep your net carbs under 26% of your daily calories (14). You eat more carbs with more fiber, so some days may go to 100 grams.
You’ll aim for a higher fiber intake to prevent potential downsides to long-term low-carb dieting, such as constipation (15). You can swap and change days but keep the same daily meals together for the macros. The meal ideas and macros are for single servings and courtesy of Eat This Much (6).
Day 1
- Breakfast: Scrambled Eggs and Broccoli With Cucumber Avocado Toast
- Snack: Cauliflower and Tahini
- Lunch: Light Peanut Butter Mousse With Avocado Rice Cake
- Snack: Brie Cheese on Bread (only use the recipe’s bread)
- Dinner: Chicken Wrap With Stir-Fried Mixed Veggies in Soy Sauce
Macros: 1594 calories, 97.4 g net carbs, 89 g fat, 79.6 g protein, and 32.9 g fiber (6)
Day 2
- Breakfast: Yogurt With Avocado and Basil and Mushroom and Pepper Tossed Salad
- Snack: Fruited Curry Chicken Salad
- Lunch: Chocolate Almond Milk Protein Shake and Tomato Basil Layered Salad
- Snack: Spinach Onion Scramble and Apples and Almond Butter
- Dinner: Chia Cottage Cheese With Blueberries
Macros: 1594 calories, 80.8 g net carbs, 86.5 g fat, 100.2 g protein, and 34.7 g fiber (6)
Day 3
- Breakfast: Big Bad Bean Burrito and Cherry Tomatoes With Goat Cheese
- Snack: Almond Butter and Celery
- Lunch: Paleo Avocado Tuna Salad and 2 Slices of Cantaloupe
- Snack: Fruited Curry Chicken Salad
- Dinner: Avocado and Kale Omelet With Lemon Steamed Broccoli
Macros: 1603 calories, 68.5 g net carbs, 100.1 g fat, 89.7 g protein, and 40.7 g fiber (6)
Day 4
- Breakfast: Egg and Asparagus Scramble With 1 Cup of Light Peach Yogurt
- Snack: Spinach Tomato Salad
- Lunch: Banana Peanut Butter Chia Pudding and Avocado Coleslaw
- Snack: Tuna Mex Tuna Salad
- Dinner: Tilapia With Kale and Tomato and Turkish Style Zucchini Fritters
Macros: 1595 calories, 72.3 g net carbs, 87.4 g fat, 119.6 g protein, and 31.6 g fiber (6)
Day 5
- Breakfast: Avocado Chickpea Lettuce Wraps and Winter Strawberry Ricotta
- Snack: Sprout Salad
- Lunch: Raspberry Peanut Butter Protein Smoothie and Spinach Strawberry Salad
- Snack: Basic Tossed Salad
- Dinner: Chicken Cabbage Salad and Bell Pepper and Hummus Snack
Macros: 1602 calories, 83.6 g net carbs, 82.6 g fat, 98.2 g protein, and 53.2 g fiber (6)
Day 6
- Breakfast: Vegan Tofu Spinach Scramble and Fried Broccoli
- Snack: Cucumber Apple Berry Smoothie
- Lunch: Pineapple Cottage Cheese With Lime and Tuna With Avocado
- Snack: Black Olives With Cheddar
- Dinner: Baked Flounder With Parmesan Crumbs and Mushroom and Pepper Tossed Salad
Macros: 1599 calories, 88.3 g net carbs, 88.5 g fat, 100.8 g protein, and 33.6 g fiber (6)
Day 7
- Breakfast: Zucchini Pasta in a Lemon Creamy Sauce and Grilled Asparagus
- Snack: Tropical Green Fusion Smoothie
- Lunch: Tuna Poke With Peanut Butter and Carrots
- Snack: Almonds and Blueberries Yogurt Snack
- Dinner: Mashed Avocado Egg Salad With Cauliflower and Tahini
Macros: 1594 calories, 88.3 g net carbs, 89.8 g fat, 95.7 g protein, and 33.9 g fiber (6)
For more weight loss meal plans and menus:
FAQs
How to Lose 10 Pounds in a Week?
It is highly unlikely that you will lose 10 pounds of fat in a week, but some people might lose that much water weight in a short amount of time. The first week of a low-carb diet combined with 150 minutes of vigorous aerobic exercise in a humid environment may help you lose several pounds of water weight in a week.
Spanish researchers say every gram of muscle glycogen holds three grams of water (17). WebMD suggests glycogen stores decline fast when you suddenly lower or cut carbs (20). However, that weight is mostly water and will return once you replenish your glycogen stores.
Can I Do Low-Carb 5 Days a Week?
Some people use the cyclical ketogenic diet (CKD) to eat low-carb for five days a week and high-carb for the remaining days when they want to exercise vigorously. Research from the Czech Republic found that CKD helped men lose weight with exercise similar to a nutritionally balanced reduction diet, however, the CKD diet had a neutral effect on muscle strength and endurance and slightly reduced muscle mass (18).
What Is the 30-30-30 Rule for Weight Loss?
The rule is that you eat 30 grams of protein 30 minutes after waking, followed by a 30-minute low-intensity workout. The Mayo Clinic says the 30-30-30 rule is another FitTok trend (22). Eating 30 grams of protein for breakfast may keep you full longer, and the trend may encourage you to eat a nutritious breakfast in the morning.
Has Anyone Lost Weight Walking 10,000 Steps a Day?
Walking is a low-impact exercise that may help you lose weight, especially if you control your calories. Colorado scientists found that walking 10,000 steps a day with a calorie-restricted diet helped individuals lose weight in their study (16). 3,500 of the daily steps were performed as bouts of moderate to vigorous physical activity.
The Bottom Line
Our 7-day weight loss low-carb diet plans give you options. Choose the high-protein diet if you exercise, or go for the lower keto-style plan to lose weight fast. Alternatively, pace yourself with the high-fiber 30-day diet plan to stay satisfied longer.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- 100+ Low-Carb Snack Recipes & Ideas | @Atkins (n.d., atkins.com)
- 1,200-Calorie Diet: Weight Loss, Safety, and Meal Ideas (2023, medicalnewstoday.com)
- 200+ Low-Carb Breakfast Recipes & Ideas | @Atkins (n.d., atkins.com)
- A Low-Carb Meal Plan and Menu to Improve Your Health (2023, healthline.com)
- Eating Well (n.d., eatingwell.com)
- Eat This Much (n.d., eatthismuch.com)
- How Does a Low-Carb Diet Work? (n.d., atkins.com)
- Increasing Fiber Intake | Patient Education | UCSF Health (n.d., ucsfhealth.org)
- Keto Diet: What Is a Ketogenic Diet? (2023, webmd.com)
- Key Recommendations (n.d., nhlbi.nih.gov)
- Low-Carb Diet Tips (2023, medicalnewstoday.com)
- Low-Carb Dinner & Entree Recipes (n.d., atkins.com)
- Low-Carbohydrate Diet Among Children With Type 1 Diabetes: A Multi-Center Study (2021, mdpi.com)
- Low-Carbohydrate Diet | StatsPearls | NCBI Bookshelf (2023, ncbi.nlm.nih.gov)
- No-Carb Diet: Benefits, Downsides, and Foods List (2023, healthline.com)
- Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial (2019, ncbi.nlm.nih.gov)
- Relationship Between Muscle Water and Glycogen Recovery After Prolonged Exercise in the Heat in Humans (2015, pubmed.ncbi.nlm.nih.gov)
- The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial (2020, ncbi.nlm.nih.gov)
- What Foods Are High in Protein But Low in Carbs? (2023, medicalnewstoday.com)
- What Happens When You Stop Eating Carbs? (2023, webmd.com)
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- What Is the Trending 30-30-30 Diet Method, and Does It Actually Work? (2023, mcpress.mayoclinic.org)
