Low carb diet - weekly menu with recipes

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

It is important to remember that during the diet, the fat layer decreases evenly throughout the body, so it is impossible to reduce the volume on the spot.

pros and cons

The low carbohydrate content of the menu has a positive effect on the state of the body, normalizes digestion, increases metabolic processes and rejuvenates.

Pros:

• there is no hunger in the diet, strength is at the same level, there is no weakness;
• suitable for diabetics;
• suitable nutrition for men and women for the purpose of losing weight;
• suitable for low, medium and high activity;
• does not require a significant change in the calculation of daily caloric intake for weight loss, evidence of protein and carbohydrate changes.

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

• too heavy;
• extensive training;
• diabetes;
• hypertension;
• endocrine system disorders;
• cancerous diseases.

The method has gained confidence among athletes and bodybuilding performance - this is a reliable opportunity to achieve relief, reduce the percentage of subcutaneous fat and maintain muscle mass.

However, the diet has its drawbacks:

• constipation - a decrease in fiber, which is associated with a decrease in carbohydrate intake, can lead to digestive problems;
• Carbohydrate starvation can cause headaches, irritability and nervousness;
• exacerbation of chronic diseases;
• increases the load on the liver;
• potassium and sodium are scarce;
• Carbohydrate deficiency reduces concentration, which is important for people who engage in spiritual work;
• increase in cholesterol levels due to the large number of animal products, which causes 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, as a large list of forbidden foods creates increased stress for the body. Therefore, after a few weeks or months of restriction, an individual returns to their normal diet.

Balance of proteins, fats, carbohydrates

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

The proportion of BJU in the diet is within:

• Protein 40-50%;
• Fita 30-35%;
• Carbon 20-25%.

Opinion of nutritionists

Nutritionists are wary of the method, because a low-carb diet (for a week or a month) involves the use of 50-70 g of nutrients per day. Deficiency leads to unwanted problems with a number of side effects, such as excess.

Doctors recommend choosing the right and considered nutrition, controlling the intake of carbohydrate foods. Healthy eating habits along with physical exercise will help to reduce the amount of body fat - the method of expressing weight loss can not be traced, but without harm to health.

Contraindications

Before "dieting" you should consult a doctor, as a high protein diet is contraindicated for people with impaired metabolism (for example, gout, gout).

The fact is that with a normal diet, these metabolic diseases can not manifest themselves, which means that you do not even know that you have a disease. By changing your diet towards increased protein intake, you are triggering a serious pathological system in your body.

Excessive consumption of fatty foods is a contraindication to diseases of the gastrointestinal tract (gallbladder inflammation, pancreatitis, bile inflammation, gastric ulcer, gastritis). Fatty foods cause the intake of high levels of cholesterol in the body, which can cause or accelerate the growth of atherosclerosis.

The weight loss method is not recommended:

• pregnant and breastfeeding;
• persons under 18 years of age;
• with cardiovascular disease;
• at a time when chronic diseases are getting worse.

Principles of a low carb diet

The method involves the use of a minimum dose of carbohydrates sufficient to maintain the body's function. For women need 2 grams per kilogram of weight, for men - 3 g. If the daily dose is 120-150 g, then for weight loss the figure gradually decreases to 50-70 g per day. Protein diet replaces energy source and maintains muscle tone.

A low-carb diet reduces insulin levels, which reduces appetite. Ketone bodies, which come from animal and plant proteins and fats, block the flow of information about feeling hungry.

Following a few principles will help you achieve your goals:

• exclude products with a high glycemic index from the diet;
• take more vitamins and minerals;
• the optimal cooking method is to pluck, boil, grill, steam. Fry the ingredients without adding oil or in small quantities;
• do not skip meals and do not reduce calories;
• Take out complex carbohydrates in the first part and before training, in the second - a protein diet;
• be sure to eat breakfast;
• follow the drinking schedule: at least 2 liters of pure 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-carb diet is extensive, which makes the menu varied and will not allow you to starve. It is important to familiarize yourself with the information about the ingredient by using calorie tablets in food or on the label.

Table of permitted products

Diet includes certain restrictions. With the help of the tablet, you can get acquainted with the products that are suitable for low-carbohydrate nutrition.

Prohibited products

If your favorite product is not on the list of permitted ingredients, then it is most likely on a banned list:

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

It is necessary to abandon the above products for the first time and after 3-4 weeks, gradually bring them back into the diet in small doses.

Example of the menu of the week

At first glance, a low-carb diet may not be very varied, but after preparing a menu a week in advance, you can make sure your diet is saturated.

Table: sample of low-carb diet for 7 days

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

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

Getting out of the diet

A low carb diet is effective and economical, but after 2 months you need to go back to a regular diet. The output is made gradually to minimize stress for the body and not to return previously lost pounds.

Return to a normal diet after 3-4 weeks:

• during the first and second weeks, the amount of fruits and vegetables (which do not contain starch) increases;
• third week - reduce protein intake by adding grains;
• Calories also increase with each passing day.

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

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

Chicken fillets in a slow cooker

Recipe # 1

Cooking method:

• Rinse the chicken fillets, remove excess fat. Cut into random pieces, sprinkle with salt and spices, place on the bottom of the multi-burner bowl.
• Pour in water, add bay leaves.
• Cook for 1, 5 hours in "fire mode".

Total carbohydrates: 0 g

Raw material:

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

Veal with cheese in the oven

Recipe # 2

Cooking method:

• Rinse the meat in cold water, cut lengthwise, turn off.
• Grease an oven plate with oil, add the veal, pour in the milk.
• Place in a preheated oven at 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, put back in the oven for another 30 minutes.

Total carbohydrates: 7, 7 g

Raw material:

• 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 the chopped onion and bran.
• Hard-boiled egg, cut into small pieces and add to the broth.
• Finely chop the vegetables, add to the soup.

Total carbohydrates: 24 g

Raw material:

• turkey fillets - 150 g;
• water - 1 l;
• onion - 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 an orange, grate it and squeeze the juice.
• Fruit cut into cubes.
• Chop the Chinese cabbage and onion finely. Mix all the ingredients together.
• Add salt to taste to the salad, season with lemon juice, mix together.

Total carbohydrates: 16, 5 g

Raw material:

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

squid salad

Recipe number 5

Cooking method:

• Hard-boiled two eggs, peeled. Cut into medium-sized cubes.
• Rinse the squid carcass, peel and gut, dip in boiling water for 15-20 seconds, no more! Otherwise they will become "rubber".
• Cut seafood into thin circles or strips.
• Cucumber cut into thin strips.
• Mix all the ingredients together.
• Cover the salad with juice and olive oil, mix together.

Total carbohydrates: 3, 5 g.

Raw material:

• chicken eggs - 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-sized pieces, massage with salt and pepper.
• Roughly chop the vegetables.
• Spread all the ingredients evenly on a baking tray.
• Bake in a 180 degree oven for 50-60 minutes.

Total carbohydrates: 8, 7 g

Raw material:

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

Cheese soup

Recipe number 7

Cooking method:

• Boil the chicken fillet until it is tender, take out the meat and let it cool. Cut into medium-sized pieces.
• Grate the cheese on a coarse grater, add to the broth, simmer on low heat for 20 minutes until a uniform concentrate is obtained, stirring constantly. Add salt and pepper to taste.
• Spread chicken fillets in each serving. Decorated with green.

Raw material:

• chicken fillets - 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 to whisk, place in the freezer until an ice crust forms.
• Pour gelatin with water, cook according to instructions, add gelatin. Calm down.
• Take out the milk, whisk with a mixer, pour in the gelatin and continue whisking.
• Put in the freezer for 20 minutes.

Total carbohydrates: 9, 9 g

Raw material:

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

Canned salad with tuna

Recipe # 9

Cooking method:

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

Total carbohydrates: 7, 5 g

Raw material:

• 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 chops

Recipe number 10

Cooking method:

• Rinse all types of meat, wipe with a paper towel, chop finely or chop with a blender / meat grinder.
• Onions cut into small cubes.
• Add the egg, onion, salt and spices to the mince. Mix thoroughly, shape cakes with wet hands.
• Let steam for 20-30 minutes or fry in a non-stick pan without adding oil on both sides.

Total carbohydrates: 7 g.

Raw material:

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

Low Carb Raffaello

Recipe # 11

Cooking method:

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

Total carbohydrates: 28, 1 g

Raw material:

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

A low carb diet is an effective way to lose weight with a varied diet. By following these tips, you can quickly achieve the desired results and not be afraid that losing weight will pay off after you leave the carb plan. Carefully review contraindications, monitor your well-being and stay healthy!