Low carb diet - weekly menu with recipes

Following a harmonious, toned and harmonious figure, people begin to exercise and follow a healthy diet. The first problem you will face is diet. Few people know that the problem is excessive consumption of simple carbohydrates. As soon as they learn the information from popular sources, they completely eliminate carbohydrates from the diet without reading to the end. And here there are malfunctions, health problems, power losses and so on. Where is the balance and the truth? Very close! Let's understand this.

Over the past few years, there has been a dramatic shift in perceptions of why a person is gaining weight. Masses have realized that carbohydrates, not dietary fats, are converted into subcutaneous fat and become one of the main causes of obesity.

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

In this article you will learn:

• What is a low carb diet and how fat burning occurs;
• advantages and disadvantages of the method;
• what foods are in the diet of a low-carbohydrate diet;
• Interesting low-carb recipes for a full menu.

What is the essence of weight loss?

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

The essence of the method is that from the first day of the diet to lose weight safely and effectively, the amount of carbohydrates consumed each day decreases and protein increases. Due to this, the following processes begin in the body:

1. The lack of previously received energy forces us to look for a new source.
2. In the first 2-3 days of the diet, glycogen becomes the main energy supplier.
3. In addition, fats are broken down, an additional source of energy - ketones are synthesized.

Studies comparing the benefits of low-carb and low-fat diets to lose weight have shown that people who minimized carbs lost 6 months more than those who followed a low-fat diet.

With a low-carbohydrate diet, subjects felt fuller after eating because proteins and fats were broken down more slowly than carbohydrates. In addition, there was a gradual increase in blood sugar and insulin production. This means that they did not have sudden bursts of energy, which were replaced by feelings of fatigue and increased hunger.

The result: The principle of the diet is biochemical processes that help burn fat and lose extra pounds.

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

Pros and cons

Low carbohydrates in the menu have a positive effect on the condition of the body, normalize digestion, increase metabolic processes and rejuvenate.

Pros:

• there is no hunger in the diet, strength remains the same, there is no weakness;
• Suitable for diabetics;
• nutrition suitable for men and women to lose weight;
• Suitable for low, medium and high activity levels;
• does not require a significant change in the calculation of daily caloric requirement for weight loss, the indicators of proteins and carbohydrates vary.

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

• overweight;
• intensive training;
• diabetes mellitus;
• hypertension;
• endocrine system disorders;
• oncological diseases.

The method has gained confidence among athletes and bodybuilders - it is a reliable opportunity to gain relief to reduce the percentage of subcutaneous fat and maintain muscle mass.

However, the diet has its disadvantages:

• constipation - a decrease in fiber associated with a decrease in carbohydrate intake can lead to digestive problems;
• carbohydrate starvation can cause headaches, irritability and irritability;
• exacerbation of chronic diseases;
• increases the load on the liver;
• there is a deficiency of potassium and sodium;
• carbohydrate deficiency reduces concentration, which is important for people engaged in mental work;
• increase in cholesterol levels due to the large number of animal products that lead to 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, because a large list of forbidden foods creates additional stress for the body. Therefore, after a few weeks or monthly restrictions, a person returns to a normal diet.

Balance of proteins, fats, carbohydrates

The main sources of protein in a low-carbohydrate diet are animal products: meat, poultry, offal, cottage cheese, eggs. Legumes and nuts are an alternative for vegetarians.

The proportion of BJU in the diet is as follows:

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

Opinion of dietitians

Dietitians are wary of the method, because a low-carbohydrate diet (for a week or a month) involves the use of 50-70 g of macronutrients per day. Deficiency leads to undesirable disorders with a number of side effects such as excess.

Doctors recommend a proper and balanced diet and control 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 expressive weight loss, but without harm to health.

Contraindications

You should consult a doctor before "going on a diet", because high protein foods are contraindicated for people with impaired metabolism (eg, urolithiasis, gout).

The fact is that with a normal diet, these metabolic disorders may not manifest themselves, which means that you do not even know that you have the disease. By changing your diet to increase protein intake, you trigger a serious pathological mechanism in your body.

Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (cholecystitis, pancreatitis, cholelithiasis, gastric ulcer, gastritis). Fatty foods cause large amounts of cholesterol to enter the body, which can cause or accelerate the growth of atherosclerotic plaques.

The method of losing weight is also not recommended:

• during pregnancy and lactation;
• Persons under the age of 18;
• with cardiovascular diseases;
• during exacerbation of chronic diseases.

Basic rules for a low-carbohydrate diet

The method involves the use of a minimum portion of sufficient carbohydrates to keep the body functioning. For women, 2 grams per kilogram of body weight, for men - 3 g. If the daily intake is 120-150 g, this figure is gradually reduced to 50-70 g per day for weight loss. Protein replaces the energy source and maintains muscle tone.

A low-carb diet lowers appetite-suppressing insulin levels. Ketone bodies from animal and vegetable proteins and fats prevent the flow of information about hunger.

Following a few principles will help you reach your goals:

• eliminate products with high glycemic index from the diet;
• take extra vitamins and minerals;
• The preferred cooking method is casserole, boiling, grilling, steaming. Fry the ingredients without adding oil or in small amounts;
• do not skip meals and reduce calories;
• remove complex carbohydrates in the first half and before exercise, in the second - protein foods;
• make sure you have breakfast;
• Follow a drinking regimen: at least 2 liters of clean liquid.

Remember that correctly calculating your daily energy needs to lose weight is the first step before starting any diet.

Approved Products

The list of products for maintaining a low-carbohydrate diet is extensive, which diversifies the menu and will not allow you to go hungry. It is important to learn about the component using food calorie charts or labels.

Schedule of permitted products

The diet imposes certain restrictions. With the help of the table you can get acquainted with the products that 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 - no restrictions
Dairy products	Curd, cheese, kefir, natural yogurt without yogurt - all with a low percentage of fat
eggs	Chicken and quail
Vegetables, raw and canned	Everything except high-starch vegetables: potatoes, Jerusalem artichokes, sweet potatoes
Mushrooms	There are no restrictions in any way
Fruits, berries	Citrus, green sugar-free apples
cereals	Long-cooked oatmeal, brown rice and buckwheat
Hazelnuts and seeds	Without borders
Fat	Unpeeled vegetables
sauces	Balsamic vinegar
Sweeteners	Free of sorbitol & fructose
Drinks	Coffee, tea - without the addition of sugar, mineral water, vegetable juices

Prohibited Products

If your favorite product is not on the list of permitted ingredients, 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;
• nutrients (except mayonnaise, ketchups and sauces, soy);
• chocolate;
• sweet fruits (bananas, grapes);
• sugar and sugar products;
• packaged juices, fruit drinks (for the addition of sugar);
• soda;
• alcoholic beverages.

The above products should be avoided for the first time, and after 3-4 weeks, gradually re-introduce them into the diet in small portions.

Sample menu for the week

At first glance, it seems that a low-carbohydrate diet is not very diverse, but by preparing the menu a week in advance, you can be sure that the diet is saturated.

Table: Example of a low-carbohydrate diet menu for 7 days

The table has possible combinations of breakfast, lunch and dinner, which can be taken as a basis and replaced with your favorite dish. Remember that it is important to calculate the caloric content of a ready meal correctly in order to follow your daily energy intake. Products can be changed and replicated.

Day	Breakfast	2nd breakfast	Supper	afternoon tea	Supper
1 day	Sugar-free cottage cheese casserole + tomatoes / cucumbers	Grapefruit	Brown rice porridge with vegetables	kefir 1%	Steamed fish + cabbage salad + bread
2 days	Scrambled or two-egg omelet + chicken	Low-fat cottage cheese	Mushroom soup with low-fat sour cream + bread	Kefir with 1% chopped cucumber and herbs	Boiled beef + cucumber and tomato salad
3 days	Baked vegetables with fried cheese	alma	Vegetable soup with chicken broth	Milk 1, 5%	Boiled breast + baked cabbage
4th day	Oatmeal with fried apples	Grapefruit	Buckwheat porridge + beet salad	Low-fat cottage cheese	Beef or chicken ragout with vegetables
5th day	Cheese + boiled egg	alma	Boiled brown rice + seafood	kefir 1%	Vegetable salad + lean beef steak
6th day	Cheese + boiled egg + bread	Sugar-free natural yogurt 1, 5%	Cooked meat + vegetable salad	Kiwi	Cooked vegetables + boiled fish
7th day	Buckwheat porridge with milk	Low-fat cottage cheese	Baked fish with vegetables	kefir 1%	Baked breast + fresh vegetables and herbs

A long-term low-carbohydrate diet (30 days) should consist of a deceptive meal or snack so as not to slow down the metabolism.

Get out of the diet

A low-carb diet is effective and affordable, but you should return to your normal diet after 2 months. Exit is done gradually to minimize stress for the body and not to regain previously lost pounds.

Return to a normal diet after 3-4 weeks:

• the amount of fruits and vegetables (non-starchy) increases in the first and second weeks;
• third week - reduction of protein foods by adding grains;
• The number of calories is growing every day.

What can be cooked during weight loss - delicious recipes

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

Chicken fillet on low heat

Recipe №1

Cooking method:

• Wash the chicken fillet, remove excess fat. Cut into arbitrary pieces, sprinkle with salt and spices and place under the multivark pan.
• Pour in the water, add the bay leaf.
• Cook for 1, 5 hours in "off" mode.

Total carbohydrates: 0 g

Ingredients:

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

Beef with cheese in the oven

Recipe №2

Cooking method:

• Wash the meat in cold water, cut it lengthwise and beat.
• Grease a loaf pan, put the veal, pour the milk.
• Send in 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 and put in the oven for another 30 minutes.

Total carbohydrates: 7, 7 g

Ingredients:

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

Oatmeal soup

Recipe №3

Cooking method:

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

Total carbohydrates: 24 g

Ingredients:

• turkey fillet - 150 g;
• su - 1 l;
• onion - 60 g;
• eggs - 58 q;
• 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 an orange, grate it and squeeze the juice.
• The fruits are cut into cubes.
• Finely chop the Chinese cabbage and onion. Combine all ingredients.
• Add salt to taste to the salad, sprinkle with lemon juice and mix.

Total carbohydrates: 16, 5 g

Ingredients:

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

squid salad

Recipe number 5

Cooking method:

• Boil two eggs hard, peel them. Cut into medium cubes.
• Wash the squid carcass, rind and intestines, immerse in boiling water for 15-20 seconds, no more! Otherwise, they will be "rubber".
• Cut seafood into thin rings or strips.
• Cucumbers are cut into thin strips.
• Mix all ingredients.
• Garnish the salad with water and olive oil, mix.

Total carbohydrates: 3, 5 g.

Ingredients:

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

White fish with vegetables

Recipe № 6

Cooking method:

• Wash the fish, remove the fins. Cut into medium slices, rub with salt and pepper.
• Finely chop the vegetables.
• Spread all the ingredients evenly in a loaf pan.
• Bake in a preheated oven at 180 degrees for 50-60 minutes.

Total carbohydrates: 8, 7 g

Ingredients:

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

Cheese soup

Recipe number 7

Cooking method:

• Boil the chicken fillets until cooked, remove the meat and cool. Cut into medium slices.
• Grate the cheese, add to the broth, stir constantly and cook on low heat for 20 minutes until a homogeneous consistency is obtained. Add salt and pepper to taste.
• Spread chicken fillets on each serving. Decorate with greenery.

Ingredients:

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

Milky dessert

Recipe number 8

Cooking method:

• Pour the milk into a deep form to whisk, place in the freezer until an ice crust forms.
• Pour gelatin with water, cook according to instructions, add gelatin. Come to your senses, calm down.
• Remove the milk, beat with a mixer dipped in water, pour the gelatin and continue beating.
• Remove from the freezer for 20 minutes.

Total carbohydrates: 9, 9 g

Ingredients:

• milk 0, 5% - 200 ml;
• gelatin - 10 q;
• su - 40 ml;
• sweetener - to taste.

Salad with canned tuna

Recipe №9

Cooking method:

• Finely chop the onion into half rings, pour vinegar, stir and leave for 15 minutes. After draining the excess liquid.
• Boil the egg hard-boiled, grate it with cheese in a coarse grater.
• Cut cucumbers into strips.
• If the tuna is too large, crush the pieces with a fork.
• Mix all ingredients, add oil, add salt and pepper to taste.

Total carbohydrates: 7, 5 g

Ingredients:

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

Diet cutlets

Recipe number 10

Cooking method:

• Wash all types of meat, dry on a paper towel, chop finely or chop with a blender / meat grinder.
• Onions cut into small cubes.
• Add eggs, onions, salt and spices to the minced meat. Mix thoroughly, make meatballs 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 eggs - 58 g;
• salt, spices - to taste.

Low carb Raffaello

Recipe №11

Cooking method:

• Curd should be dry. Sift a portion of cottage cheese with a sweetener, add sour cream and mix.
• Dry the almonds in a hot non-stick pan for 7-10 minutes, stirring constantly.
• Spoil the curd ball, straighten it, put an almond in it, turn it into a ball.
• Roll the finished sweets into coconut flakes and refrigerate for 1 hour.

Total carbohydrates: 28, 1 g

Ingredients:

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

A low carb diet is an effective way to lose weight with a varied menu. By following the recommendations, you can achieve the desired results quickly and you are not afraid to regain the weight you lost after leaving the hypocarbic diet. Carefully study the contraindications, monitor your well-being and stay healthy!