Blog Diets No Carbs Diet Plan For 2 Weeks: What To Eat, Health Benefits And More
By Clare Kamau
Updated on September 18, 2022
Reviewed by Kristen Fleming, RD Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
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.
What Is A Low Carb Diet?
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).
How Many Carbs Should I Eat On A No Carb Diet Plan?
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.
- One source claims that consuming anything under 100 to 150 grams of carbohydrates generally means that you are on a low carb diet (1).
- Another source claims that a carb limit of 80 to 240 calories a day (that is 20 g to 57 g) is recommended for a low-carb diet (9).
- Two studies, one done in 2016 and another done in 2013 defined a low carb diet as a maximum carb intake of 60 g and 40 g, respectively (6, 12).
- Some others say that your carb limit for the day in this diet should be no more than 70 grams per day (8).
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
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. (3). High triglyceride levels may contribute to 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 (5).
- 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 (10). 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 (4).
What To Eat On A Low Carb Diet?
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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The Best No Carbs Diet Plan For 2 Weeks
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.
Day One
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.
Day Two
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
Day Three
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.
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Day Four
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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Day Five
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.
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:
- In a study done in 2006 comparing the weight loss results of low carbohydrate diets vs low fat diets 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 (6).
- 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 (13).
- In 2015, a review looking into the long-term weight changes in adults using low-fat diets found that while people can lose weight on such an eating plan, low-carb eating plans offered greater weight loss results than the former (7).
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What To Avoid On A No Carbs And Sugar Diet Plan For 2 Weeks?
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:
- 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 flavour foods such as coffee, oatmeal, or yogurt.
- Avoid artificial sugars like stevia and the like.
What Foods Have No Carbs?
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).
The Bottom Line
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.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circ*mstances. 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!
SOURCES:
- 5 Most Common Low-Carb Mistakes (And How to Avoid Them) (2019, healthline.com)
- Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults (2014, jamanetwork.com)
- Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, and HDL subfraction distribution and size in overweight men (2006, pubmed.ncbi.nlm.nih.gov)
- Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet (2009, pubmed.ncbi.nlm.nih.gov)
- Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial (2007, pubmed.ncbi.nlm.nih.gov)
- Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials (2006, pubmed.ncbi.nlm.nih.gov)
- Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis (2015, pubmed.ncbi.nlm.nih.gov)
- How Many Carbs Are in a Low-Carb Diet? (2020, verywellfit.com)
- Low-carb diet: Can it help you lose weight? (2020, mayoclinic.org)
- Metabolic syndrome (2021, mayoclinic.org)
- Nutritional disease (n.d., britannica.com)
- The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women (2013, pubmed.ncbi.nlm.nih.gov)
- Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials (2013, pubmed.ncbi.nlm.nih.gov)
- When Your Healthy Diet Isn’t So Healthy (2011, webmd.com)
