Low carb diet - weekly menu with recipes

In pursuit of a compromised, toned and harmonious figure, people begin to exercise and follow a healthy diet. The first problem to be overcome is diet. Few people know that the problem lies with excessive consumption of simple carbohydrates. And as soon as they study information in popular sources, without reading it to the end, they completely exclude carbohydrates from the diet. And here begins breakdowns, health problems, loss of strength and so on. Where is the balance and the truth? Very near! Let's figure it out.

In recent years, ideas about why a person gains weight have changed dramatically. The masses realized that carbohydrates, not dietary fats, are converted to subcutaneous fat, and are one of the leading causes of obesity.

For a long time, low-fat diets were the basis of weight loss methods, but the real meaning of a low-carbohydrate diet was made, which showed high results for losing excess weight. Studies have shown that simple and complex carbohydrates have various effects on the body. Excessive consumption of foods high in carbohydrates leads to overweight.

In this article you will learn:

• what a low-carbohydrate diet is and how fat burning happens;
• advantages and disadvantages of the method;
• what foods are on a low-carbohydrate diet;
• interesting low-carb recipes for a full menu.

what is the essence of the method of losing weight

Carbohydrates provide the body with the amount of energy it needs to expend throughout the day on vital processes and during physical activity. A complete rejection of a macronutrient will lead to malfunctions in the functioning of the functional systems, and an excess of acquired energy will lead to an increase in fat reserves. A low-carb diet includes slow (complex) carbohydrates that do not cause a strong jump in blood sugar and take longer to convert to energy.

The essence of the method lies in the fact that from the first day of the diet for weight loss is safe and effective, every day to reduce the amount of carbohydrates consumed, and increase proteins. Thanks to this, the following processes are carried out in the body:

1. Previously acquired energy is scarce, forcing us to seek a new source.
2. Glycogen in the first 2-3 days of the diet becomes the main supplier of energy.
3. In addition, fats are broken down, synthesizing an additional source of energy - ketones.

Studies comparing the benefits of low-carb and low-fat diets for weight loss have shown that people who minimized the amount of carbohydrates lost more weight in 6 months than those who followed a low-fat diet.

With a low-carbohydrate diet, the subjects felt full after eating, as proteins and fats break down more slowly than carbohydrates. In addition, the increase in blood sugar and insulin production occurred gradually. This means that they did not have a sharp burst of energy, which is replaced by fatigue and an elevated feeling of hunger.

Conclusion: The principle of the diet is biochemical processes that contribute to fat burning and loss of extra pounds.

It is important to remember that during the diet, the fat layer is reduced evenly throughout the body, so it is not impossible to reduce amounts locally.

Advantages and disadvantages

The low content of carbohydrates in the menu favorably affects the state of the body, normalizing digestion, increasing metabolic processes and rejuvenating.

Advantages:

• there is no hunger on the diet, there is still strength at the same level, there is no weakness;
• suitable for diabetics;
• suitable nutrition for men and women for weight loss;
• suitable for low, medium and high activity levels;
• the calculation of the daily calorie requirement for weight loss does not need to change significantly, the indicators of proteins and carbohydrates vary.

Reducing the amount of macronutrient helps to lose weight and improve health, it is recommended to:

• overweight;
• intensive training;
• diabéites;
• Hypertension;
• endocrine system disorders;
• oncological diseases.

The method has gained confidence among performance athletes and bodybuilders - this is a reliable opportunity for relief, reducing the percentage of subcutaneous fat and maintaining muscle mass.

However, the diet has its disadvantages:

• constipation - fiber depletion can lead to digestive problems, which are associated with a decrease in carbohydrate intake;
• carbohydrate hunger may cause headaches, irritability and nervousness;
• worsening chronic diseases;
• increases the burden on the liver;
• potassium and sodium are scarce;
• carbohydrate deficiency reduces concentration, which is crucial for people engaged in mental work;
• increase in the level of cholesterol due to a large number of animal products, which stimulates the development of diseases of the cardiovascular system;

A low-carb diet is not on the list of methods that can be followed for several years, since a large list of forbidden foods creates additional stress for the body. Therefore, after several weeks or months of restraint, one returns to his normal diet again.

Balance of proteins, fats, carbohydrates

The main source of protein in a low-carbohydrate diet is animal products: meat, poultry, offal, cottage cheese, eggs. For vegetarians, legumes and nuts are another option.

The BJU ratio in the diet is within:

• Proteins 40-50%;
• 30-35% fats;
• Carbohydrates 20-25%.

Dietary opinion

Nutritionists are vigilant about the method, because a low-carb diet (for a week or a month) means consuming 50-70 g of macronutrient per day. Deficiency leads to undesirable disorders with some side effects, such as excess.

Doctors recommend prioritizing proper and balanced nutrition, controlling the intake of carbohydrate foods. Healthy eating habits combined with physical activity will help reduce the amount of body fat - the method can not be attributed to weight loss explicitly, but without harm to health.

Contraindications

Before going "on a diet", you should consult a doctor, since a high content of protein foods is contraindicated for people with impaired metabolism (for example, urolithiasis, gout).

The fact is that with a normal diet, these metabolic disorders may not manifest themselves, which means that you may not even know you have a disease. By changing the diet towards increasing the protein intake, you stimulate the launch of a severe pathological mechanism in your body.

Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (cholecystitis, pancreatitis, cholelithiasis, stomach ulcer, gastritis). Fatty foods stimulate a large intake of cholesterol into the body, which can accelerate the growth or growth of atherosclerotic plaques.

The weight loss method is also not recommended:

• pregnant and lactating;
• persons under 18 years of age;
• with cardiovascular diseases;
• at the exacerbation of chronic diseases.

basic rules for a low carb diet

The method involves the use of a minimum of carbohydrates sufficient to maintain the body's work. For women, 2 grams per kilogram of weight is required, for men - 3 g If the daily intake is 120-150 g, then for weight loss the figure is gradually and gradually reduced to50-70 g per day. Protein food replaces energy source and maintains muscle tone.

A low-carbohydrate diet reduces insulin levels, thus suppressing appetite. Ketone bodies, derived from animal and vegetable proteins and fats, block the flow of information about the feeling of hunger.

Some principles will help you to achieve your goals:

• exclude products with a high glycemic index from the diet;
• take extra vitamins and minerals;
• the best cooking method is stewing, boiling, grilling, steaming. Fry the ingredients without adding oil or a small amount;
• do not skip meals and do not reduce calories;
• removal of complex carbohydrates in the first half and before training, in the second - protein foods;
• be sure to have breakfast;
• look at the drinking regimen: at least 2 liters of clean liquid.

Do not forget that the correct calculation of the daily energy requirement for weight loss is the first step before starting any diet.

Approved Products

The list of products to maintain a low-carbohydrate diet is extensive, which diversifies the menu and will not leave you hungry. It is important to study the information about the component using food calorie tables or on the label.

Table of approved products

Diet implies certain restrictions. With the help of the table, you can find out which products are suitable for low-carbohydrate nutrition.

Product groups	Approved Products
Meat	Lean pork, veal and beef, poultry, offal
Fish and seafood	Sea fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Seafood - without restrictions
Dairy products	Cottage cheese, cheese, kefir, natural yogurt without additives - all with a low fat percentage
Eggs	Chicken and quail
Vegetables, raw and canned	Everything except high-starchy vegetables: potatoes, Jerusalem artichoke, sweet potatoes
Mushrooms	Unrestricted in any way
Fruit, berries	Citrus, unsweetened green apples
cereals	Long-cooked oatmeal, brown rice and buckwheat
Nuts and seeds	Without Limits
Ola	Unrefined vegetables
Sauces	Balsamic vinegar
Sweeteners	Free from sorbitol and fructose
drinks	Coffee, tea - no added sugar, mineral water, vegetable juices

Prohibited Products

If your favorite product is not on the approved ingredient list, it is most likely on the banned list:

• bakery and confectionery products;
• processed cereals (white rice, instant oatmeal, semolina), premium wheat pasta;
• potatoes, corn;
• semi - finished products, smoked products =.
• food ingredients (mayonnaise, ketchups and sauces, excluding soy);
• chocolate;
• sweet fruits (banana, grapes);
• sugar and sugar products;
• packaged juices, fruit drinks (due to added sugar);
• soda;
• alcoholic beverages.

The above products need to be abandoned first, and after 3-4 weeks, gradually introduced into the diet in small portions.

Sample menu for the week

At first glance, a low-carb diet may not seem very varied, however, after preparing a menu for a week in advance, you can be sure that the diet is saturated.

Table: sample low-carb diet menu for 7 days

The table contains possible combinations of breakfast, lunch and dinner, which can be taken as a basis and replaced with your favorite meal. Do not forget that it is important to correctly calculate the calorie content of the finished dish to meet the daily energy intake. Products can be exchanged and repeated.

Day	Breakfast	2nd breakfast	Dinner	afternoon tea	Dinner
1 day	Sugar-free cottage cheese casserole + tomato / cucumber	Grapefruit	Brown rice porridge with vegetables	Kefir 1%	Steam fish + coleslaw + bread
2 days	Scrambled omelette or two-egg + chicken	Fat-free cottage cheese	Mushroom soup with low-fat sour cream + bread	1% kefir with chopped cucumber and herbs	Boiled beef + cucumber and tomato salad
3 days	Stewed vegetables with grated cheese	Apple	Vegetable soup with chicken broth	Milk 1. 5%	Boiled breast + stewed cabbage
Day 4	Oatmeal with grated apple	Grapefruit	Buckwheat porridge + beet salad	Fat-free cottage cheese	Ragout veal or chicken with vegetables
Day 5	Cheese + boiled eggs	Apple	Boiled brown rice + seafood	Kefir 1%	Vegetable salad + lean beef steak
Day 6	Cheese + boiled egg + bread	Sugar free natural yoghurt 1. 5%	Baked meat + vegetable salad	kiwi	Stewed vegetables + boiled fish
Day 7	Milk buckwheat porridge	Fat-free cottage cheese	Baked fish with vegetables	Kefir 1%	Baked breast + fresh vegetables and herbs

A long-term low-carb diet (from 30 days) should include a cheat or reflux meal to avoid slowing down the metabolism.

quit the diet

A low-carbohydrate diet is effective and affordable, but after 2 months you need to return to your normal diet. The exit is done gradually to minimize stress for the body and not to regain the previously lost kilograms.

Return to normal diet in 3-4 weeks:

• in the first and second weeks, the amount of fruits and vegetables (without starch) increases;
• third week - reducing protein foods by adding cereals;
• the number of calories is also increasing every day.

What can be cooked during the period of weight loss - delicious recipes

A carbohydrate diet is not a reason to limit yourself exclusively to chicken fillet. The list of approved products is extensive, so you can cook time-tested or fantasize dishes based on the ingredients available.

Chicken fillet in slow cooker

Recipe # 1

Cooking method:

• Rinse the chicken fillet, remove the excess fat. Cut into arbitrary pieces, sprinkle with salt and spices, place on the bottom of the multicooker bowl.
• Pour in water, add bay leaf.
• Cook for 1. 5 hours in "Shutdown" mode.

Total carbs: 0 g

Ingredients:

• chicken fillet - 250 g;
• water - 150 g;
• salt, ground pepper - to taste;
• bay leaf - 1 pc.

Oven with cheese in the oven

Recipe # 2

Cooking method:

• Rinse the meat in cold water, cut to length, beat out.
• Grease a baking sheet with oil, add the veal, pour milk.
• Send to the oven preheated to 180 degrees for 40 minutes.
• Immediately after that, salt the meat, add salt and spices to taste.
• Cut the cheese into thin slices, spread evenly over the meat, return to the oven for another 30 minutes.

Total carbs: 7. 7 g

Ingredients:

• veal shoulder - 400 g;
• cheese - 100 g;
• milk 1. 5% - 100 ml;
• vegetable oil - 20 ml;
• salt, pepper, spices - to taste.

Soup with oat bran

Recipe # 3

Cooking method:

• Cut the turkey fillet into cubes, boil in 1 liter of water for 20 minutes.
• At the end, add chopped onion and bran.
• Hard boiled egg, cut into small pieces and add to the broth.
• Finely chop the greens, send to the soup.

Total carbohydrates: 24 g

Ingredients:

• turkey fillet - 150 g;
• water - 1 l;
• onions - 60 g;
• egg - 58 g;
• oat bran - 25 g;
• chopped dill - 10 g;
• green onions - 5 g;
• salt, pepper - to taste.

Chinese cabbage salad with fruit

Recipe # 4

Cooking method:

• Peel the orange off the skin, remove the white layers.
• Fruit cut into cubes.
• Finely chop Chinese cabbage and onion. Combine all ingredients.
• Add salt to taste in the salad, season with lemon juice, mix.

Total carbs: 16. 5 g

Ingredients:

• Chinese cabbage - 150 g;
• apple - 50 g;
• orange - 60 g;
• green onions - 5 g;
• lemon juice - 20 ml;
• salt - to taste.

squid salad

Prescription number 5

Cooking method:

• Boil hard two eggs, peel. Cut into medium cubes.
• Rinse the squid carcass, peel and infuse, dip in boiling water for 15-20 seconds, no more! Otherwise, they will be "rubber".
• Cut seafood into thin rings or strips.
• Cucumber cut into thin strips.
• Mix all ingredients.
• Dress the salad with olive juice and oil, mix.

Total carbohydrates: 3. 5 g.

Ingredients:

• chicken egg - 116 g (2 pcs. );
• squid - 150 g;
• cucumber - 70 g;
• lemon juice - 15 ml;
• olive oil - 15 ml.

White fish with vegetables

Recipe # 6

Cooking method:

• Rinse the fish, remove the fins. Cut into medium pieces, rub with salt and pepper.
• Roughly chop vegetables.
• Spread all the ingredients evenly on a baking sheet.
• Bake in a preheated oven at 180 degrees for 50-60 minutes.

Total carbs: 8. 7 g

Ingredients:

• cod - 500 g;
• eggplant - 80 g;
• tomatoes - 120 g;
• pepper, salt.

cheese soup

Prescription number 7

Cooking method:

• Boil the chicken fillet until tender, remove the meat and let cool. Cut into medium pieces.
• Grate the cheese on a coarse grater, add to the broth, simmer on low heat for 20 minutes until a homogeneous consistency is obtained, stirring constantly. Add salt and pepper to taste.
• Spread chicken fillet in each serving. Decorate with greenery.

Ingredients:

• chicken fillet - 300 g;
• processed cheese - 100 g;
• water - 1, 5 l;
• salt, pepper - to taste;
• fresh herbs - to taste.

Milk dessert

Recipe number 8

Cooking method:

• Pour the milk into a deep form for whipping, place in the freezer until an ice crust forms.
• Pour gelatin with water, cook according to the instructions, add gelatin. Cool down.
• Take out the milk, beat with a submersible blender, pour in the gelatin and continue beating.
• Remove to the freezer for 20 minutes.

Total carbs: 9. 9 g

Ingredients:

• milk 0. 5% - 200 ml;
• gelatin - 10 g;
• water - 40 ml;
• sweetener - to taste.

Salad with canned tuna

Recipe # 9

Cooking method:

• Finely chop the onion into half rings, pour over the vinegar, mix and leave for 15 minutes. After draining excess liquid.
• Boil the hard boiled egg, grate with cheese on a coarse grater.
• Cut the cucumber into strips.
• If the tuna is too large, then mash the pieces with a fork.
• Mix all the ingredients, season with oil, add salt and pepper to taste.

Total carbs: 7. 5 g

Ingredients:

• canned tuna - 1 can, about 180 g;
• egg - 58 g;
• hard cheese - 100 g;
• cucumber - 100 g;
• onion - 40 g;
• vinegar - 5 ml;
• olive oil - 15 ml;
• salt, pepper - to taste.

Diet cutlets

Prescription number 10

Cooking method:

• Rinse all types of meat, dry on a paper towel, finely chop or chop with a meat blender / grinder.
• Onion cut into small cubes.
• Add the egg, onion, salt and spices to the minced meat. Mix well, form patties with wet hands.
• Steam for 20-30 minutes or fry in a non-stick pan without adding oil on both sides.

Total carbohydrates: 7 g.

Ingredients:

• beef shoulder - 200 g;
• lean pork - 400 g;
• chicken fillet - 250 g;
• onion - 60 g;
• chicken egg - 58 g;
• salt, spices - to taste.

Raffaello's low carp

Recipe # 11

Cooking method:

• Curd must be dry. Grind some cottage cheese with sweetener through a sieve, add sour cream, mix.
• Dry the almonds in a non-stick hot frying pan for 7-10 minutes, stirring constantly.
• Blind cottage cheese ball, flatten, put one almond inside, roll into a ball.
• Roll the finished sweets into coconut flakes and refrigerate for 1 hour.

Total carbs: 28. 1 g

Ingredients:

• cottage cheese 1. 8% - 250 g;
• sour cream 10% - 40 g;
• raw almonds - 20 g;
• coconut flakes - 100 g;
• sweetener - to taste.

A low-carbohydrate diet is an effective method to lose weight with a varied menu. By following the recommendations, you can achieve the desired results quickly and do not be afraid that the lost weight will return after you leave the hypocarbohydrate regimen. Study the contraindications carefully, track your well-being and be healthy!