Low carbohydrate diet - weekly menu with recipes

In search of harmony, a toned and harmonious figure, people begin to exercise and follow a healthy diet. The first problem to face is food. 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 it to the end, they completely exclude carbohydrates from the diet. And here begin breakdowns, health problems, loss of strength, etc. Where is the balance and the truth? Very close! Let's try to understand.

In recent years there has been a dramatic change in ideas about why a person gains weight. The masses have realized that carbohydrates, not dietary fats, are converted into subcutaneous fat and become one of the major causes 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 excessive weight. Studies have shown 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 present in the diet of a low carbohydrate diet;
• interesting low carb recipes for a complete menu.

What is the essence of the weight loss method

Carbohydrates provide the body with the necessary amount of energy, which is spent during the day on vital processes and during physical activity. A complete rejection of a macronutrient will lead to malfunctions in the functioning of functional systems, and a surplus of energy received will lead to an increase in fat stores. The low-carb diet includes slow (complex) carbohydrates that don't cause a big spike in blood sugar and take longer to be converted into energy.

The essence of the method is that from the first day of the diet for safe and effective weight loss, every day the amount of carbohydrates consumed decreases, and protein increases. Thanks to this, the following processes are initiated in the body:

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

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.

On a low-carb diet, subjects felt full after eating because protein and fat are broken down more slowly than carbohydrates. In addition, the increase in blood sugar and insulin production occurred gradually. This means that they haven't had big bursts of energy, which are replaced by fatigue and increased feelings of hunger.

Conclusion: the principle of food is based on biochemical processes that contribute to the burning of fat and the loss of excess pounds.

It is important to remember that during the diet the layer of fat is evenly reduced throughout the body, therefore it is impossible to locally reduce volumes.

Advantages and disadvantages

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

Advantages:

• there is no starvation in the diet, strength remains at the same level, there is no weakness;
• suitable for diabetics;
• suitable nutrition for men and women for the purpose of weight loss;
• suitable for low, medium and high activity levels;
• does not require a significant change in the calculations of daily calorie needs for weight loss, protein and carbohydrate indicators change.

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

• Overweight;
• intensive training;
• diabetic sugar;
• hypertension;
• endocrine system disorders;
• oncological diseases.

The method has won the trust of successful athletes and bodybuilders - it is a reliable opportunity to relieve themselves, reduce the percentage of subcutaneous fat and maintain muscle mass.

However, the diet has its drawbacks:

• Constipation – the reduction in fibre, which is associated with a reduction in carbohydrate intake, can lead to digestive problems;
• carbohydrate deprivation can cause headaches, irritability and nervousness;
• exacerbation of chronic diseases;
• increases the load on the liver;
• potassium and sodium are rare;
• carbohydrate deficiency reduces concentration, which is essential for people engaged in mental work;
• an increase in cholesterol levels due to a large number of animal products, which provokes 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 long list of prohibited foods creates additional stress for the body. Thus, after several weeks or months of restrictions, a person returns to his usual diet.

Balance of proteins, lipids, carbohydrates

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

The ratio of BJU in the feed is within the limits of:

• Protein 40-50%;
• Fats 30-35%;
• Carbohydrates 20-25%.

The advice of dietitians

Nutritionists are wary of the method because a low-carb diet (for a week or a month) involves using 50-70g of a macronutrient per day. A deficiency leads to undesirable disorders with a number of side effects, such as a surplus.

Doctors recommend giving priority to an adequate and balanced diet, controlling the consumption of carbohydrate foods. 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 "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 that you have a disease. By modifying the diet in the direction of an increase in protein intake, you provoke the triggering of a severe pathological mechanism in your organism.

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

The weight loss method is also not recommended:

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

Basic rules for a low carbohydrate diet

The method involves the use of a minimum portion of carbohydrates sufficient to maintain the work of the organism. For women, 2 grams per kilogram of weight is needed, for men - 3 g. If the daily intake is 120-150 g, then for weight loss the figure 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 appetite. Ketone bodies, derived from animal and vegetable proteins and fats, block the circulation of information on 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;
• preferred cooking method is stewing, boiling, grilling, steaming. Fry the ingredients without adding oil or with a small amount;
• do not skip meals or cut calories;
• eliminate complex carbohydrates in the first half and before training, in the second - protein foods;
• be sure to eat breakfast;
• adhere to the drinking regime: at least 2 liters of clean liquid.

Remember that the correct calculation of daily energy requirements for weight loss is the first step before starting any diet.

Approved products

The list of products for maintaining a low-carb diet is long, which diversifies the menu and will not allow you to starve. It is important to study the component information using the food calorie tables or on the label.

Table of authorized products

The diet involves certain restrictions. Using the table, you can get acquainted with which products are suitable for a low-carb diet.

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	Cottage cheese, cheese, kefir, natural yogurt without additives - all with a low percentage of fat
Eggs	Chicken and quail
Vegetables, raw and canned	Everything except starchy vegetables: potatoes, Jerusalem artichokes, sweet potatoes
Mushrooms	No restrictions in any way
Fruits, berries	Citrus, unsweetened green apples
cereals	Long-cooked rolled oats, brown rice and buckwheat
Nuts and seeds	Without limits
Oil	Unrefined vegetable
Sauces	Balsamic vinegar
Sweeteners	Without sorbitol and fructose
Beverages	Coffee, tea - without added sugar, mineral water, vegetable juice

Prohibited products

If your favorite product is not on the list of permitted ingredients, chances are it is on the prohibited list:

• bakery and confectionery products;
• processed cereals (white rice, instant oats, 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 sugar products;
• packaged juices, fruit drinks (due to the addition of sugar);
• a soda;
• alcoholic beverages.

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

Sample menu for 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 make sure that the diet is saturated.

Table: sample low carb diet menu for 7 days

The table contains possible combinations of breakfasts, lunches and dinners, 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 in order to comply with the daily energy intake. Alternation and repetition of products are possible.

Day	Breakfast	2nd breakfast	Having dinner	afternoon tea	Having dinner
One day	Cottage cheese casserole without sugar + tomato/cucumber	Grapefruit	Brown rice porridge with vegetables	Kefir 1%	Steamed fish + coleslaw + bread
2 days	Scrambled omelette or 2 eggs + 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	Vegetables stewed with grated cheese	Apple	Vegetable soup with chicken broth	Milk 1. 5%	Boiled breast + stewed cabbage
Day 4	Rolled oats with grated apple	Grapefruit	Buckwheat porridge + beetroot salad	Fat-free cottage cheese	Veal or chicken stew 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	Plain yogurt without sugar 1. 5%	Baked meat + vegetable salad	Kiwi	Stewed vegetables + boiled fish
Day 7	Buckwheat porridge with milk	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 meal or refeeding to avoid slowing the metabolism.

get out of the diet

A low carb diet is effective and affordable, but after 2 months you should go back to your usual diet. The exit is made gradually in order to minimize stress for the body and not to return the previously lost kilograms.

Return to normal diet in 3-4 weeks:

• in the first and second weeks, the amount of fruits and vegetables (not containing starch) increases;
• the third week - reduce protein foods by adding cereals;
• the number of calories also increases every day.

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

A low-carb diet is no reason to limit yourself exclusively to chicken tenderloin. The list of permitted products is extensive, so you can cook proven dishes or fantasize based on the available ingredients.

Slow Cooker Chicken Tenderloin

Recipe #1

Cooking method:

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

Total carbohydrates: 0g

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:

• Rinse the meat in cold water, cut lengthwise, beat.
• Grease a baking sheet with oil, put 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 spices to taste.
• Cut the cheese into thin slices, distribute evenly over the meat, return to the oven for another 30 minutes.

Total carbs: 7. 7g

Ingredients:

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

Oat bran soup

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.
• Boil a hard-boiled 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;
• green onions - 5 g;
• salt, pepper - to taste.

Chinese cabbage salad with fruits

Recipe #4

Cooking method:

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

Total carbs: 16. 5g

Ingredients:

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

calamari salad

Recipe number 5

Cooking method:

• Boil two hard-boiled eggs, peel them. Cut into medium cubes.
• Rinse the squid carcass, skin and entrails, immerse them in boiling water for 15 to 20 seconds, no more! Otherwise, they will become "rubber".
• Cut the seafood into thin rounds or strips.
• Cucumber cut into thin strips.
• Mix all ingredients.
• Season the salad with the juice and olive oil, mix.

Total carbohydrates: 3. 5 g.

Ingredients:

• chicken egg - 116 g (2 pieces);
• 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 the 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. 7g

Ingredients:

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

cheese soup

Recipe number 7

Cooking method:

• Boil the chicken fillet until tender, remove the meat and cool. Cut into medium pieces.
• Grate the cheese on a coarse grater, add to the broth, simmer over low heat for 20 minutes until smooth, stirring constantly. Add salt and pepper to taste.
• Divide the chicken breast among 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 milk into a deep form for whipping, put in the freezer until an ice crust forms.
• Pour gelatin with water, cook according to instructions, add gelatin. Chill.
• Take out the milk, beat with a submersible mixer, pour in the gelatin and continue beating.
• Remove to the freezer for 20 minutes.

Total carbs: 9. 9g

Ingredients:

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

Canned tuna salad

Recipe #9

Cooking method:

• Finely chop the onion into half rings, pour over the vinegar, mix and leave for 15 minutes. After draining excess fluid.
• Boil the hard-boiled egg, grate it 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 oil, salt and pepper to taste.

Total carbs: 7. 5g

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

Recipe number 10

Cooking method:

• Rinse all types of meat, pat dry on a paper towel, finely chop or grind with a blender/meat 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.

Low Carb Raffaello

Recipe #11

Cooking method:

• The curd should be dry. Grind a portion of cottage cheese with sweetener through a sieve, add sour cream, mix.
• Dry the almonds in a hot nonstick skillet for 7-10 minutes, stirring constantly.
• Cavitate a ball of cottage cheese, flatten, place an almond inside, roll into a ball.
• Roll the finished candies in coconut flakes and refrigerate for 1 hour.

Total carbs: 28. 1g

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 quickly achieve the desired results and not be afraid of the return of the lost weight after leaving the low-carb diet. Carefully study the contraindications, follow your well-being and be healthy!