A Low-carb Diet and Workout Combo to Burn Body Fat

By  ,  Onlymyhealth editorial team
Mar 14, 2018
Quick Bites

  • To reduce body fat, an effective way is carbohydrate depletion
  • Workout plan limits metabolic shifts and negative hormonal responses
  • You can always add your favourite low-carb recipes and exercises

We have endless options to burn fat but are not sure which can actually do the deal. For those who are trying to reduce body fat and improve their body composition, an effective way to burn body fat is carbohydrate depletion.

Here is a combination of diet and exercise that make our bodies efficient at burning unwanted body fat. The combination works to sustain weight loss, improve body composition, enhance metabolic efficiency and develop strength.

Workout Session

You need to have a workout regimen that ensures that the body fat avoids metabolic shifts and limits negative hormonal responses. The ideal 30-minute workout plan involves the following exercises.

  • Warm up, stretching exercises – 2-3 minutes
  • Dumbbell squat, curl and press (3 sets, 20 reps each set)
  • Elbow planks push-ups (3 sets, 10 reps each set)
  • Rest – 2 minutes
  • Lunges (3 sets, 20 reps each set)
  • Straight-leg raises (3 sets, 20 reps each set)
  • Rest – 2 minutes
  • Squats (3 sets, 10 reps each set)
  • Cool down exercises – 2-3 minutes

One should go easy at first as it is important to understand that the body takes time to adapt to the workout routine.

Eating Plan

To get rid of body fat, this plan recommends a diet that's moderate in fat intake and is easier to sustain than one without any fat or carbohydrates. You have to opt for fat over carbohydrates and sugar when you have limited options.

For Evening Workout Plan


  • 1 whole egg and 3 egg whites
  • Mixed peppers and greens (can also be combined with above in an omelette)
  • Half a cup of natural salsa (low or no sugar)

MEAL 2 (snack)

  • Blend together whey protein (half scoop), unsweetened 2 cups almond milk, 2 cups spinach or kale. Sprinkle with cinnamon


  • Chicken or turkey breast with mixed greens

MEAL 4 (pre-workout snacks)

  • One apple and half a scoop of whey protein in shake

MEAL 5 (post-workout meal)

  • Sweet potato, sprinkle of cinnamon and pepper

For Morning Weight Training

MEAL 1 (pre-workout)

  • A shake of half a scoop whey protein, unsweetened cup of almond milk, a banana and peanut butter

MEAL 2 (post-workout snack)

  • Celery sticks with two spoons of hummus


  • Chicken or turkey breast with mixed greens

MEAL 4 (snack)

  •     Tuna salad with 10-15 almonds


  • Broccoli, spinach or any green vegetable

Of course, there are endless options when it comes to burning body fat. The aforementioned plan is another that helps one get rid of body fat naturally and effectively. The diet might turn out to be difficult to maintain in the long-term, but then you can always add to it your favourite low-carb recipes and also exercises that you enjoy.

Image: Shutterstock

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