COMPLEX CARB DIET PLAN
DURATION
1-2 Weeks
LEVEL
Easy
GOAL
Weight Normalization
EQUIPMENT NEEDED
None
1. OVERVIEW
The complex carbohydrate diet contains specific types of carbohydrates that are structurally rich, filling and slow at delivering carbohydrates to the body. This makes it less restrictive than a low carbohydrate or a ketogenic diet. The diet is also very convenient as much of the dietary staples across the globe are relatively higher in carbohydrate content.
WHAT TO EXPECT
FLEXIBLE & SIMPLE
You will have access to a much wider array of food choices, expanding the sources of nutrients. You can change the carbohydrate content based on your preferences.
ADAPTABLE EATING
Outside of refined carbohydrates and added sugars, you can eat many types of foods, including fruits and complex carbohydrates sources
HEALTHY
High carbohydrate diets with quality carbohydrates have been a staple part of many cultures.
QUALITY INGREDIENTS, QUALITY SCIENCE
We will be using high-quality recipes and ingredients for this meal plan.
2. UNDERSTANDING CARBOHYDRATES
SIMPLE CARBOHYDRATES
Simple carbs can be found in many foods. When they are isolated and added back to foods, they usually tend to be not as filling which may end up leaving you feeling hungry. Too much of these isolated and simple sugars can favor fat gain while also associated with many chronic health conditions.
MONOSACCHARIDES
These are the simplest forms of sugars that dissolve in water but can't further broken into simpler sugars.
GLUCOSE
Major component of many carbohydrates
FRUCTOSE
Sugar found in many fruits and honey
GALACTOSE
Found in milk, avocados and other vegetables
DISACCHARADIES
These contain two monosaccharides combined together and can be found in many foods.
MALTOSE
Combination of two glucose and found in small amounts in many foods
LACTOSE
Made from glucose and galactose, it is found in food such as milk
SUCROSE
Major component of cane and beet sugar made of glucose and fructose
COMPLEX CARBOHDYRATES
Complex carbs break down slower than simpler carbs. They are usually more filling and can lower hunger. This can make you feel full longer and help with weight normalization when compared to simpler sugars.. We will be choosing complex carbs over simple carbs n this diet.
POLYSACCHARIDES
They consist of several sugar molecules connected together that can react with water to be broken down and use enzymes to speed up this process.
STARCHES
Complex combinations of sugars to form longer chains found in many foods
GLYCOGEN
Stored form of carbohydrate that turns into glucose when dissolved
FIBERS
Indigestible forms of carbohydrates that the body can't use for energy
FIBERS
SOLUBLE
Dissolves in water and turns into gel to slow down digestion, found in nuts, seeds, oat, pees, lentils and other foods
INSOLUBLE
Adds bulk to stool and speeds up digestion, found in wheat bran, vegetables and grains
3. FOODS & DRINKS
-
Meat
-
Nuts
-
Dairy & Eggs
-
ROOTS & TUBERS
-
Flavors
-
Snacks
WHAT IS MEAT
Meat is the edible part of an animal with inedible parts such as skin and bones removed.
Meats are a great source of healthy proteins and fats and hence provide your body with energy and building blocks for your body.
Use shelf-stable foods for your snacks or on-the-go while consume cooked or refrigerated ready to eat foods at home.
REQUIRES COOKING
- Steak
- Eggs
- Fish & Shellfish
- Tofu (Vegetarian)
- Soy (Vegetarian)
- Canned Meat
- Turkey
- Bacon
REFRIGERATED READY TO EAT
- Pre-Cooked Meats
- Pre-Cooked Sausage
- Salami
- Lunch Meat
SHELF STABLE READY TO EAT
- Low/No Sugar Jerky
- Pemmican
- Biltong
- Bacon Jerky
- Pre-Cooked Sausage
- Turkey
- Pork Rinds
NUTS
Nuts are rich and well rounded in nutrients, very filling, tasty and shelf stable. They will become a main part of your diet as snacks or part of a recipe
TYPES
- Peanuts
- Walnuts
- Cashews
- Pine Nuts
- Macadamias
- Almonds
- Brazil Nuts
DAIRY
We will focus on richly structured forms of dairy ie. cheeses and yogurts. You can either use these in a recipe or eat them as a
TYPES OF DAIRY
- Hard Cheeses
- Soft Cheeses
- Cheese Sticks
- Greek Yogurt
EGGS
Eggs are amazing source of proteins, fats and micronutrients that can be cooked standalone or added to a recipe as an ingredient.
TYPES OF EGGS
- Scrambled eggs
- Boiled eggs
ROOTS & TUBERS
They are underground part of a plant that contain nutrients.
TYPES
- Beets
- Carrots
- Parsnips
- Potatoes
- Radishes
- Sweet Potatoes
- Turnips
- Yam
SEASONINGS & FLAVORS
We encourage you to season your foods with low or zero calorie sweeteners, salts, spices and various condiments. Food should taste good! Though there are more sweeteners but for the sake of simplicity, we will stick to theones on this list
TYPES
- Sweet
- Umami
- Salty
- Spicy
- Bitter
SOURCES
- Salt
- Spices
- Erythritol
- Monk Fruit Extract
- Stevia extract
- Sugar-Free Sauces
- Hot Sauce
SNACKING
Good snacks can make or break a diet. They can either help you stick to a diet or can be counterproductive. In this meal plan we will show you how to make your own snacks but you can also consume some readily available ones.
TYPES OF SNACKS
- 100% Cheese crisps (No added sugar)
- Energy Pods
- Pork Rinds
- 80% Chocolate
-
Drinks
-
Fats & Oils
-
Vegetables & Fruits
-
Legumes
-
Grains
-
Fruits
NON-ALCOHOLIC DRINKS
For drinks, the best option will be sticking to zero calorie sweetened or unsweetened beverages.
TYPES
- Diet Soda
- Sparkling Water
- Water
- Tea
- Coffee
ALCOHOLIC DRINKS
Alcohol is not a health drink but it's best to consume low alcohol, low sugar and low calorie drinks in rare special occasions. It's best to avoid it on this plan.
TYPES OF EGGS
- White wine
- Red wine
- Hard Liquor
- Light beer
ROLE OF FAT
Fats are a very compact source of energy. You can use them sparingly to aid in cooking or in recipes.
TYPES OF FATS
- Olive oil
- Ghee
- Lard
- Butter
- Avocado oil
- Coconut oil
OTHER SOURCES
- Meat
- Nuts
- Olives
- Avocado
VEGETABLES
Vegetables are optional but if you enjoy the taste of them, you can add them to your diet as a side or decorative purposes.
TYPES
- Asparagus
- Broccoli
- Spinach
- Kale
- Cucumber
- Brussel Sprouts
- Endives
- Tomato
- Cauliflower
- Green Beans
- Chard
- Mushrooms
- Zucchini
- Celery
- Olives
FRUITS
On this plan, we will focus on low sugar fruits.
TYPES
- Berries
- Banana
- Pumpkin
LEGUMES
Legumes are high in carbohydrates that may require processing to make them more edible.
TYPES
- Peas
- Chickpea
- Lentils
- Beans
- Lupins
GRAINS
We encourage you to season your foods with low or zero calorie sweeteners, salts, spices and various condiments. Food should taste good! Though there are more sweeteners but for the sake of simplicity, we will stick to theones on this list
TYPES
- Oats
- Rice
- Quinoa
- Whole grain
FRUITS
Fruits can be consumed in moderation as a snack, a side dish or part of a recipe if needed.
TYPES
- Berries
- Banana
- Pumpkin
- Apples
- Grapes
- Peaches
- Plums
- Pears
- Oranges
- Figs
- Grapefruit
4. CHOOSE A PLAN
Two Meal a Day
2 Week
For those who lead a busy life and like to have two large meals a day
