When it comes to shedding those extra pounds, improving your diet is one of the best and most rewarding things that you can do. While this may seem easy, there are many new and old diets out there, all claiming to help you shed the weight and thus choosing the best one for you can be confusing.
The low carb diet plan is one among the most mentioned and praised weight loss eating plans today. If you are looking to try a no carbs diet plan for two weeks, keep on reading to find out about what it is, how to do it well, is it healthy and much more.
Also known as a low carbohydrate diet, this is a weight loss eating plan that requires anyone partaking in it to reduce their overall carbohydrate intake, while increasing their consumption of protein and fat – preferably healthy fats (9).
There is no one specific answer to this question as everyone has a different opinion on the matter. Depending on who you ask, you can be advised to consume anywhere between 20 to 150 grams of carbs per day on the no carbs diet plan for 2 weeks.
All these different opinions are quite confusing and because there does not seem to be a consensus of how many carbs you should eat on a no carbs diet plan for two weeks, we would suggest that you try and limit your intake to 130 g or less per day. You can reduce the amount over time if you so wish.
Read More: Food With No Carbs: Healthy Diet Options That Taste Amazing
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:
If you are wondering what to eat on this eating plan, here is a no carbs diet plan for 2 weeks list of groceries to help you get started.
| Healthy Oils | Dairy And Dairy Products | Dairy Replacements |
|---|---|---|
| Coconut Oil | Milk | Almond Milk |
| Avocado Oil | Cheese | Cashew Milk |
| Olive Oil | Butter | Soy Milk |
| Grapeseed Oil | Full Fat Yogurt | Pea Milk |
| etc. | Greek Yogurt | Oat Milk |
| Non-Starchy Vegetables | Fruits | Meats/Animal Products |
|---|---|---|
| Broccoli, Zucchini | Blueberries | Chicken |
| Cucumber, Bell Peppers | Raspberries | Beef |
| Cauliflower, Lettuce | Strawberries | Turkey |
| Swiss Chard, Kale | Blackberries | Lamb |
| Brussels Sprouts, Asparagus | Watermelon | Pork |
| Bok Choy, Onions | Cantaloupe | Eggs |
| Cabbage, Mushrooms | Peaches | |
| Eggplant | Honeydew |
| Healthy Fats | Seafood | Drinks |
|---|---|---|
| Avocado | Tuna | Water |
| Chia Seeds | Mackerel | Coffee |
| Sunflower Seeds | Salmon | Tea |
| Pumpkin Seeds | Herring | |
| Ground Flax Seeds | Trout | |
| Shrimp | ||
| Crab | ||
| Sardines |
PS. Make sure to go for unsweetened coffee and tea if you are on a no carbs and sugar diet for 2 weeks.
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If you are looking for some simple recipes to get you started on this eating plan, here is a sample of a 5-day no carbs diet plan for 2 weeks menu to get you going.
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.
Meal 1 – Turkey Pickle Sandwich
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.
Read More: No Carb Snacks: 21 Tasty Options For In-Between Meals
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.
Meal 1 – Cheesy Tuna Wraps
4 (85 g) tuna fish pouches, 1/4 cup olive-oil mayonnaise, 2 chopped scallions, 1 finely chopped red pepper, 2 tsp olive oil, 4 whole grain tortillas, 113 g grated cheddar, 8 pieces butter lettuce, 2 cups sliced grape tomatoes
This makes 4 servings.
Calories for 1 serving: 360. Fats: 17 g. Protein: 29 g. Carbs: 22 g.
Meal 2 – Tilapia and Mushroom Salad
3 tbsp olive oil, 1/2 large sweet onion, 3 cups sliced cremini mushrooms, 2 garlic cloves, 4 cups chopped kale, 1 medium tomato, 2 tsp Mediterranean herb mix, 1 tbsp lemon juice, 1/2 tsp salt, 1/2 tsp black pepper, 4 (113 grams) tilapia fillets, parsley for garnish
This makes 4 servings.
Calories for 1 serving: 214. Fats: 11 g. Protein: 18 g. Carbs: 11 g.
Meal 3 – Lasagna Casserole
1 tbsp oil, 453 g ground turkey, 1 tsp Italian seasoning, 1/2 tsp salt, 1/4 tsp pepper, 4 zucchini, 1 jar marinara sauce, 226 g mushrooms, 1 cup ricotta cheese, 1 cup shredded mozzarella cheese
This makes 6 servings.
Calories for 1 serving: 342. Fats: 15.5 g. Protein: 29 g. Carbs: 24 g.
Meal 4 – Shrimp Fried Rice
1/4 cup sesame oil, 2 large eggs, 3 cups riced cauliflower, 453 g large shrimp, 3 cups broccoli florets, 1 red bell pepper, 3 garlic cloves garlic, 3 tbsp soy sauce, 2 tbsp water, 1 tbsp rice vinegar, 1/2 tsp ground pepper
This makes 4 servings.
Calories for 1 serving: 309. Fats: 16.9 g. Protein: 30.1 g. Carbs: 9.6 g.
Total Intake for the Day: Calories: 1225. Fats: 60.4 g. Protein: 106.1 g. Carbs: 66.6 g.
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Meal 1 – Breakfast
1/2 tsp fennel seeds, 1/2 tsp cumin seeds, 1/2 tsp caraway seeds, 1/2 onion, 4 garlic cloves, 453 g ground lamb, 1 tsp salt, 2 tsp smoked paprika, 2 tsp cumin, 1/2 tsp chili flakes, 1/2 tsp cinnamon, 396 g roasted tomatoes, 1/4 cup water, 2 cups chopped spinach, 6 eggs, salt and pepper to taste
This makes 6 servings.
Calories for 1 serving: 317. Fats: 22.9 g. Protein: 19.8 g. Carbs: 6.9 g.
Meal 2 – Slow Cooker Chilli
2 tbsp avocado oil, 2 cups diced white onions, 3 jalapeno peppers, 3/4 cup chopped bell peppers, 1.4 kg ground beef, 4 garlic cloves, 1 tbsp ground cumin, 1 tsp chili powder, 1 tsp dried oregano leaves, 1 tsp salt, 1 tsp ground black pepper, 3 cups marinara sauce, 3 cups beef broth, 411 g can diced tomatoes with green chilies, 1/4 cup tomato paste, 2 tbsp unsweetened cocoa powder
This makes 12 servings.
Calories for 1 serving: 315. Fats: 20 g. Protein: 24 g. Carbs: 10 g.
Meal 3 – Keto Mac and Cheese
1 head cauliflower, 1 tsp salt, 250 g shredded cheddar cheese, 113 g cream cheese, 1 tsp Dijon mustard, salt and pepper
This makes 4 servings.
Calories for 1 serving: 347. Fats: 28.9 g. Protein: 17.7 g. Carbs: 5.3 g.
Meal 4 – Veggie Meatloaf
1 small grated zucchini, 1 small grated carrot, 100 g peeled and grated pumpkin, 500 g extra-lean pork & veal mince, 4 sliced long green onions, 30 g wholemeal breadcrumbs, 1 egg, 80 g BBQ sauce, 1 tbsp tomato paste, salt and pepper to taste
This makes 4 servings.
Calories for 1 serving: 252. Fats: 9.4 g. Protein: 30.6 g. Carbs: 9.8 g.
Total Intake for the Day: Calories: 1231. Fats: 81.2 g. Protein: 92.1 g. Carbs: 32 g.
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:
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While doing a no carbs diet plan for 2 weeks may certainly be beneficial to your health and 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 (2).
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:
Almost all the foods we consume have carbs. Obvious foods that are high in carbs include legumes, whole wheat products, oats, rice, etc. However, foods such as vegetables, including leafy greens also have some carbs in them albeit in very small amounts.
So are the foods that have zero carbs in them? Yes, there are. Most animal products are often full of protein and fats with no carbs. Examples include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.
Please note that being on a no carbs diet plan for two weeks does not mean that you should literally not eat any carbs for this duration. Cutting out whole food groups from your diet is not a good idea. Doing this will mean that you are risking nutritional deficiencies and malnutrition (14). Some diseases that can come from a lack or deficiency in nutrients include scurvy, kwashiorkor, goiter, rickets, vision problems, xerophthalmia, and more (11).
If you have been struggling to find the best diet to help you finally shed those extra pounds and hopefully lose that belly fat and muffin top, then the no carbs diet plan for 2 weeks could be the answer that you have been looking for.
For years now researchers have continued to find that this eating plan works very well to help not only with weight loss, but also with many health conditions that come from obesity and a sedentary lifestyle.
Remember that while diet plays a large part in weight loss, you are also required to workout not only to boost your weight loss progression but because it, too, is good for your health. Please note that you have to consult your doctor before changing your diet or adapting any of the above mentioned recipes, especially if you have an underlying condition.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!