Low Carb Diet - weekly menu with recipes

In search of harmony, toned and harmonious figure, people start exercising and following a healthy diet. The first problem to face is diet. Few people know that the problem lies in the excessive consumption of simple carbohydrates. And as soon as they study information in popular sources, without reading to the end, they completely exclude carbohydrates from the diet. And here start breakdowns, health problems, loss of strength and so on. Where is the balance and the truth? Really close! Let's find out.

In recent years, there has been a dramatic shift in ideas about why a person gains weight. The masses have realized that carbohydrates, not dietary fats, are converted into subcutaneous fat and become a major cause of obesity.

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

In this article you will learn:

• what is a low carbohydrate diet and how does fat burning occur;
• advantages and disadvantages of the method;
• which foods are present in the diet of a low carbohydrate diet;
• interesting low-carb recipes for a complete menu.

What is the essence of the method of losing weight

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

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

1. Previously received energy is scarce, which forces us to look for a new source.
2. Glycogen in the first 2-3 days of the diet becomes the main energy provider.
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 showed that people who minimized carbs lost more weight in 6 months than those who followed a low-fat diet.

On a low-carb diet, participants felt satisfied after eating, as protein and fat break down more slowly than carbohydrates. In addition, the increase in blood glucose and insulin production occurred gradually. This means they didn't have sharp bursts of energy, which are replaced by fatigue and an increased feeling of hunger.

Conclusion: the principle of the diet is the biochemical processes that contribute to the burning of fat and the 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 impossible to reduce volumes locally.

Advantages and disadvantages

Low carbohydrate content in the menu favorably affects the state of the body, normalizing digestion, increasing metabolic processes and rejuvenating.

Pros:

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

Reducing the amount of a macronutrient helps you 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 - this is a reliable opportunity to gain relief by reducing the percentage of subcutaneous fat and maintaining muscle mass.

However, the diet has its downsides:

• constipation – reduced fiber, which is associated with reduced carbohydrate intake, can lead to digestive problems;
• carbohydrate starvation can cause headache, irritability and nervousness;
• exacerbation of chronic diseases;
• increases the load on the liver;
• potassium and sodium are scarce;
• carbohydrate deficiency reduces concentration, which is critical for people engaged in mental work;
• an increase in cholesterol levels due to a 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 puts additional stress on the body. Therefore, after several weeks or months of restrictions, the person returns to their usual diet.

Balance of protein, fat, carbohydrates

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

The proportion of BJU in the diet is within:

• Proteins 40-50%;
• Fats 30-35%;
• Carbs 20-25%.

The opinion of nutritionists

Nutritionists are suspicious of the method, because a low-carb diet (for a week or a month) involves using 50 to 70 g of a macronutrient per day. Deficiency leads to undesirable disorders with various side effects such as an excess.

Doctors recommend giving preference to an adequate and balanced diet, controlling the intake of foods with carbohydrates. Healthy eating habits combined with physical activity will help reduce the amount of body fat – the method cannot be attributed to express weight loss, but without harm to health.

contraindications

Before "dieting" you should consult a doctor, as a high content of protein foods is 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 you may not even know you have a disease. By changing your diet towards increasing your protein intake, you trigger the release of a serious 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 cause the body to ingest large amounts of cholesterol, which can cause or accelerate the growth of atherosclerotic plaques.

The weight loss method is also not recommended:

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

Basic rules for a low carb diet

The method involves using a minimal portion of carbohydrates, enough to keep the body working. For women, 2 grams per kilogram of weight are needed, for men - 3 g. If the daily intake is 120-150 g, for weight loss, the value gradually and gradually decreases to 50-70 g per day. Protein foods become a substitute for an energy source and maintain muscle tone.

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

Following a few principles will help you achieve your goals:

• exclude products with a high glycemic index from the diet;
• take additional vitamins and minerals;
• the preferred cooking method is stewing, boiling, grilling, steaming. Fry the ingredients without adding oil or with a small amount;
• don't skip meals and don't cut calories;
• remove complex carbohydrates in the first half and before training, in the second - protein foods;
• make sure you have breakfast;
• observe the intake regime: 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 does not allow you to go hungry. It is important to study the information about the component using the food calorie charts or on the label.

Allowed products table

Diet implies certain restrictions. With the help of the table, you can familiarize yourself with products suitable for low-carb nutrition.

product groups	approved products
Me at	Lean pork, veal and beef, poultry, offal
Fish and seafood	Sea fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Seafood - no restrictions
milk products	Cottage cheese, cheese, kefir, natural yogurt with no additives - all low in fat
Eggs	chicken and quail
Vegetables, raw and canned	Everything except starchy vegetables: potatoes, Jerusalem artichokes, sweet potatoes
mushrooms	No restrictions at all
fruits, berries	Citrus, unsweetened green apples
cereals	Cooked long oats, brown rice and buckwheat
nuts and seeds	Borderless
Oil	unrefined vegetable
sauces	balsamic vinegar
sweeteners	Sorbitol and fructose free
Drinks	Coffee, tea - no added sugar, mineral water, vegetable juices

prohibited products

If your favorite product isn't on the allowed ingredients list, it's probably on the forbidden 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, except soy);
• chocolate;
• sweet fruits (banana, grape);
• sugar and sugary products;
• packaged juices, fruit drinks (due to added sugar);
• soda;
• alcoholic beverages.

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

Sample menu of the week

At first glance, it seems that a low-carb diet is not very diverse, however, having prepared a menu a week in advance, you can ensure that the diet is saturated.

Table: Sample low carb diet menu for 7 days

The table contains possible breakfast, lunch and dinner combinations, which can be taken as a base and replaced with your favorite meal. Do not forget that it is important to correctly calculate the calorie content of the finished dish in order to fulfill the daily energy intake. You can switch and repeat products.

Day	Breakfast	2nd breakfast	Dinner	afternoon tea	Dinner
1 day	Sugar-free curd casserole + tomato/cucumber	Grapefruit	Brown rice porridge with vegetables	1% kefir	Steamed fish + coleslaw + bread
2 days	Scrambled omelet or two eggs + chicken	Fat-free cottage cheese	Mushroom soup with low-fat sour cream + bread	Kefir 1% with chopped cucumber and herbs	Boiled meat + cucumber and tomato salad
3 days	Stewed vegetables with grated cheese	Litter	Vegetable soup with chicken broth	Milk 1. 5%	Boiled breast + braised cabbage
Day 4	Oatmeal with grated apple	Grapefruit	Buckwheat porridge + beet salad	Fat-free cottage cheese	Veal or chicken ragout with vegetables
Day 5	Cheese + boiled eggs	Litter	Cooked brown rice + seafood	1% kefir	Vegetable salad + lean steak
6th	Cheese + boiled egg + bread	Natural unsweetened yogurt 1. 5%	Roast beef + vegetable salad	Kiwi	Boiled vegetables + boiled fish
Day 7	milk porridge	Fat-free cottage cheese	Baked fish with vegetables	1% kefir	Roast brisket + fresh vegetables and herbs

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

going off the diet

A low carb diet is effective and affordable, but after 2 months you need to return to your usual diet. The exit is done gradually to minimize stress to the body and not give back the previously lost pounds.

Return to normal diet in 3-4 weeks:

• in the first and second weeks, the amount of fruits and vegetables (non-starchy) increases;
• the 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 low carbon diet is no reason to limit yourself exclusively to chicken fillet. The list of allowed products is extensive, so you can cook time-tested dishes or fantasize based on available ingredients.

Chicken fillet in a slow cooker

Revenue No. 1

cooking method:

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

Total carbohydrates: 0 g

Ingredients:

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

Veal with cheese in the oven

Recipe #2

cooking method:

• Wash the meat in cold water, cut lengthwise, beat.
• Grease a baking dish with oil, place the veal, pour in the milk.
• Send to the oven preheated to 180 degrees for 40 minutes.
• Immediately after that, salt the meat, add salt and seasonings 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

Revenue No. 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 the bran.
• Boil an egg, cut it into small pieces and add it to the broth.
• Finely chop the greens, send to the soup.

Total carbohydrates: 24g

Ingredients:

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

Chinese cabbage salad with fruit

Recipe #4

cooking method:

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

Total carbs: 16. 5 g

Ingredients:

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

squid salad

Recipe number 5

cooking method:

• Boil two eggs, peel. Cut into medium cubes.
• Wash the squid carcass, peel and guts, soak in boiling water for 15-20 seconds, no more! Otherwise, they will become "rubber".
• Cut the seafood into thin rings or strips.
• Cucumber cut into thin strips.
• Mix all the ingredients.
• Drizzle the salad with juice and olive 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:

• Wash the fish, remove the fins. Cut into medium pieces, rub with salt and pepper.
• Chop the vegetables coarsely.
• Spread all 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

Recipe number 7

cooking method:

• Cook the chicken fillet until tender, remove the meat and let it cool. Cut into medium pieces.
• Grate the cheese on a coarse grater, add to the broth, cook over low heat for 20 minutes until a homogeneous consistency, stirring constantly. Add salt and pepper to taste.
• Spread the chicken fillet on each portion. 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 in a deep shape to beat, take it to the freezer until it forms an icing crust.
• Pour gelatin with water, cook according to instructions, add gelatin. Cool down.
• Remove the milk, beat with a submersible blender, pour in the gelatin and continue beating.
• Place in the freezer for 20 minutes.

Total carbs: 9. 9 g

Ingredients:

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

Salad with canned tuna

Revenue No. 9

cooking method:

• Chop the onion into half rings, pour over the vinegar, mix and leave for 15 minutes. After draining excess liquid.
• Boil the boiled egg, grate with cheese on a coarse grater.
• Cut the cucumber into strips.
• If the tuna is too large, mash the pieces with a fork.
• Mix all the ingredients, season with olive 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 chops

Revenue number 10

cooking method:

• Wash all types of meat, pat dry on paper towels, finely chop or mince with a blender/meat grinder.
• Onion cut into small cubes.
• Add the egg, onion, salt and spices to the minced meat. Mix well, form the hamburgers 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 low carb

Recipe #11

cooking method:

• The curd must be dry. Grind a portion of cottage cheese with a sweetener through a sieve, add sour cream, mix.
• Dry the almonds in a hot nonstick skillet for 7-10 minutes, stirring constantly.
• Blind a ball of cottage cheese, flatten, put an almond inside, roll into a ball.
• Wrap the finished candies in 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-carb diet is an effective method of losing weight with a varied menu. By following the recommendations, you can quickly achieve the desired results and not be afraid of the return of the lost weight after leaving the low carbohydrate regimen. Carefully study the contraindications, monitor your well-being and be healthy!