This e-book offers insights into a low-carb diet, detailing a sample weekly menu and tips for managing weight effectively. The author, G.K. Sourav, a B.Tech student, shares personal experiences and discusses the benefits of consuming real, unprocessed foods while highlighting the importance of avoiding certain harmful substances. Additionally, it addresses common factors contributing to obesity and provides a low-carb shopping list and snack suggestions.

2. THIS E-BOOK IS NOT FOR SALE
Share it with anybody
As you like.
G.K.Sourav

3. G. K. Sourav is a name who have 5.10fit &178 cm 22-Years old and
weight is 63kg, happiness and contentment. Now perusing B.tech from
Rajasthan Technical university KOTA, 3rd year student of Computer Science
Engineering.
Just like any middle class guy, he too had a bunch of unclear dreams
and a blurred vision of his goals in life. All he had was an undying attitude to
hold on to. It was time that taught him the true meaning of life and good diet
plans, it’s a opportunity to get attractive look.
Inspiring countless people from all walks of life in discovering their
truth.
About G.K.Sourav

5. A Sample Low-Carb Menu For One
Week
This is a sample menu for one week on a low carb
diet plan.
It provides less then 50 grams of total carbs par
day, but as I mentioned above if you are healthy and
active you can go beyond that.

6. Monday
Dinner: Cheeseburger (no bun), served with vegetables and salsa
sauce.
Lunch: Grass-fed yogurt with blueberries and a handful of
almonds.
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

7. Tuesday
Dinner: Salmon with butter and vegetables.
Lunch: Leftover burgers and veggies from the night before.
Breakfast: Bacon and eggs.

8. Wednesday
Dinner: Grilled chicken with vegetables.
Lunch: Shrimp salad with some olive oil.
Breakfast: Eggs and vegetables, fried in butter or coconut oil.

9. Thursday
Dinner: Steak and veggies.
Lunch: Smoothie with coconut milk, berries, almonds and protein
powered.
Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

10. Friday
Dinner: Pork chops with vegetables.
Lunch: Chicken salad with some olive oil.
Breakfast: Bacon and Eggs.

11. Saturday
Dinner: Meatballs with vegetables.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful
of walnuts.
Breakfast: Omelet with various vegetables.

12. Sunday
Dinner: Grilled chicken wings with some raw spinach on the side.
Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-
flavored protein powered and berries.
Breakfast: Bacon and Eggs.

13. What is the best way to manage weight?
Is it possible to wake up one day and decide to lose weight
and be successful? What are necessary steps to making this
type of decision and following-through?
Discussion Questions

14. Maybe Eat
Legumes: Lentils, black beans, pinto beans, etc. (If you can
tolerate them).
Non-gluten grains: Rice, oats, quinoa and any others.
Tubers: Potatoes, sweet potatoes and some others.
If you’re healthy, active and don’t need to lose weight then you can afford
to eat a bit more carbs.
You can have these in moderation if you want:
Dark Chocolate: Choose organic brands with 70% cocoa or higher.
Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits
if you eat it in moderation. However, be aware that both dark chocolate
and alcohol will hinder your progress if you eat/drink too much.

15. Low Carb Food List- Food to Eat
Eggs: Omega-3 enriched or pastured eggs are best.
Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
Meat: Lamb, pork, chicken and others. Grass-fed is best.
You Should base your diet on these real, unprocessed, low-carb foods.
Fruits: Apple, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
Vegetables: Spinach, broccoli, cauliflower, carrots and many mores
High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Oils: Coconut Oil, butter, lard, olive oil and cod fish liver oil.

16. Foods To Avoid
Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
Sugar: Soft drinks, fruit juices, agave, candy, ice-cream and many others.
You should avoid these 7 foods, in order of importance:
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates
and Acesulfame Potassium. Use Stevia instead.
“Diet” and “Low-Fat” Products: Many dairy products, cereals,
crackers, etc.
High Omega-6Seed-and Vegetable Oils: Cottonseed-, soybean-,
sunflower-, grape seed-, corn-, safflower and canola oils.
Highly Processed Foods: If it looks like it was made in a factory, don’t
eat it.

17. Factors Contributing to Overweight
and Obesity
*Early Sabotage: A Youthful Start on Obesity
*Vulnerable to food ads
*Larger portions, junk food
*Social factors
*Decline of home cooking
*Increased production of calorie laden
fast foods
*Internet
*Video games
*Over 17 percent of youth in United States
are now overweight or obese.
*Heavy adolescents generally become
heavy adults.

18. Some Healthy, Low-Carb Snacks
 A Piece of Fruit
 Full-fat Yogurt
 A Hand-Boiled Egg or Two
 Baby Carrots
 Leftovers From The Night Before
 A Handful of Nuts
 Some Cheese and Meat
There is no health reason to eat more then 3 meals par day,
but if you get hungry between meals then hear are some healthy,
easy to prepare low-carb snacks that can fill you up:

19. Eating at Restaurants
 At most a meat or fish-based main dish.
 Ask them to fry your food in real butter.
 Get extra vegetable instead of bread, potatoes or rice.

20. A Simple Low-Carb Shopping List
 Meat (lamb, pork, chicken, bacon)
 Fish (Fatty fish like salmon is best)
 Eggs (Pastured, Omega-3 enriched)
 Butter
 Coconut Oil
 Olive Oil
 Lard
 Cheese
 Heavy Cream
 Sour Cream
 Yogurt (full-fat, unsweetened)
 Blueberries (can be bought frozen)
 Nuts
 Olives
 Fresh vegetable
 Frozen vegetable: broccoli, carrots,
various mixes.
 Salsa sauce
 Condiments: sea salt, pepper, garlic,
mustard, etc.
Try to choose the least processed option that still fits into your price rang.

21. *
…anything is possible!
“The only reason the bumble bee can fly is because no one
told him that he can’t!”