Low Carb Diet - Weekly Menu with Recipes

In the pursuit of harmony, toned and harmonious figure, people start exercising and follow a healthy diet. The first problem they face is diet. Few people know that the problem lies in excessive consumption of simple carbohydrates. And as suchThey study the information in popular sources, without reading it to the end, they completely exclude carbohydrates from the diet. And here begins the breakdown, health problems, loss of strength, etc. Where is the balance and truth? very near! Let's find out.

Over the years, there has been a dramatic change in ideas about why a person gains weight. The public has realized that carbohydrates, not dietary fat, are converted to subcutaneous fat, and are one of the main causes of obesity. become one.

For a long time, low-fat diets were the basis of weight loss methods, but the real sensation came from low-carbohydrate diets, which showed high results in reducing excess weight. Studies have shown that simple and complex carbohydrates have different effects on the body. -Have different effects. Excessive consumption of high carbohydrate foods leads to excess weight.

In this article you will learn:

• What is a low-carbohydrate diet and how does fat burning happen;
• advantages and disadvantages of the method;
• What foods are present in a low-carbohydrate diet;
• Interesting low-carb recipes for an entire menu.

What is the essence of the method of losing weight

Carbohydrates provide the body with the necessary amount of energy that is expended during vital processes and physical activity during the day. Complete rejection of the macronutrient will lead to malfunctions in the functioning of functional systems, and a surplus of energy obtained will lead to an increase in fat stores. Low-carb diets include slow (complex) carbohydrates that do not cause a sharp 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 safe and effective weight loss, the amount of carbohydrates consumed every day decreases, and proteins increase. Thanks to this, the following processes begin in the body:

1. The previously obtained energy is in short supply, which forces us to look for a new source.
2. Glycogen becomes the main energy supplier in the first 2-3 days of the diet.
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 reduced carbohydrate intake gained more weight over 6 months than those who followed a low-fat diet. reduced.

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

conclusion: the principle of the diet are 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 the amount locally.

advantages and disadvantages

The low content of carbohydrates in the menu favorably affects the condition of the body, normalizes digestion, enhances metabolic processes and rejuvenates.

Pros:

• there is no appetite on the diet, the strength remains at the same level, there is no weakness;
• Suitable for diabetics;
• suitable nutrition for men and women aimed at losing weight;
• Suitable for low, medium and high activity levels;
• Weight loss does not require significant changes in the calculation of the daily caloric need, the indicators of proteins and carbohydrates change.

Reducing the amount of macronutrients that can help reduce weight and improve health is recommended for:

• overweight;
• intensive training;
• diabetes;
• high blood pressure;
• endocrine system disorders;
• Oncological diseases.

The method has gained confidence among athletes and performance bodybuilders - it is a reliable opportunity to find 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 cause digestive problems;
• Carbohydrate starvation can lead to headaches, irritability and nervousness;
• exacerbation of chronic diseases;
• increases the load on the liver;
• Potassium and sodium are in short supply;
• a lack of carbohydrates leads to a decrease in concentration, which is important for people engaged in mental work;
• an increase in the level of cholesterol due to a large number of animal products, which provokes the development of diseases of the cardiovascular system;

A low-carb diet is not in the list of methods that can be followed for many years, because a large list of prohibited foods creates additional stress for the body. Therefore, after several weeks or months of restrictions, aThe person then returns to their normal diet.

Protein, fat, carbohydrate balance

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

The ratio of BJU in the diet is:

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

Dietitian's opinion

Nutritionists are wary of the method, as a low-carb diet (for a week or a month) uses 50–70 grams of the macronutrient per day. Deficiency leads to unwanted disorders, which have many side effects, such as surplus.

Doctors recommend giving preference to 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 expressing weight lossCan not be held responsible for, but without harm to health.

Difference

Before "going on a diet", you should consult with 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 changing the diet towards increasing the amount of protein, you canProvoke the launch of a serious disease mechanism in your body.

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

Weight loss method is also not recommended:

• pregnant and lactating;
• persons under the age of 18;
• with heart diseases;
• At times of exacerbation of chronic diseases.

Basic rules for a low carb diet

The method involves the use of a minimum portion of carbohydrates sufficient to maintain the body's work. For women, 2 grams per kilogram of weight is needed, for men - 3 grams. If the daily intake is 120-150 grams, then this figure is gradually and gradually reduced to 50-70 grams per day for weight loss. Protein food becomes a substitute for an energy source and maintains muscle tone. keeps.

A low-carbohydrate diet lowers insulin levels, which reduces appetite. Ketone bodies, which come from animal and vegetable 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 extra vitamins and minerals;
• The preferred method of cooking is stewing, boiling, roasting, steaming. Fry the ingredients without adding oil or in small amounts;
• Do not skip meals and do not reduce calories;
• exclude complex carbohydrates in the first half and before training, in the second - protein foods;
• Be sure to have breakfast;
• Follow the drinking rule: 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 product

The list of products is extensive, in order to maintain a low-carbohydrate diet, which will diversify the menu and will not leave you hungry. It is important to use the food calorie table or to study the information about the ingredient on the label.

Permitted Products Table

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

product group	approved product
meat	Lean Pork, Veal and Beef, Poultry, Offal
fish and seafood	Marine fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Seafood - no restrictions
milk products	cottage cheese, cottage cheese, kefir, natural yogurt without additives - 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
mushroom	no restriction by any means
fruit, berries	Sour, Green Unripe Apples
cereal	Long-cooked oatmeal, brown rice and buckwheat
nuts and seeds	without limits
Oil	vegetable raw
Sauce	greasy vinegar
sweetness	free of sorbitol and fructose
drink	Coffee, tea - without sugar, without mineral water, without vegetable juices

prohibited products

If your favorite product isn't on the allowed ingredients list, it's most likely on the prohibited 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, ketchup and sauces, except soy);
• chocolate;
• sweet fruits (bananas, grapes);
• sugar and sugar products;
• packaged juices, fruit drinks (due to the addition of sugar);
• leave;
• alcoholic beverages.

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

sample menu for the week

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

Table: sample low-carb diet menu for 7 days

On the table there are possible combinations of breakfast, lunch and dinner, which can be taken as a basis and replaced with your favorite food. Do not forget that the dish prepared to comply with the daily energy intakeIt is important to correctly calculate the caloric content of. Alternation and repetition of products is possible.

Day	breakfast	second breakfast	dinner	afternoon tea	dinner
1 day	Paneer without sugar + Tomato/Cucumber	Grapefruit	Brown Rice Porridge with Vegetables	Kefir 1%	Steamed Fish + Coleslaw + Bread
2 day	Scrambled or two-egg omelet + chicken	fat free cottage cheese	Mushroom soup with low-fat sour cream + bread	Kefir 1% with chopped cucumber and herbs	Boiled Beef + Cucumber and Tomato Salad
3 days	Steamed 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 + beetroot salad	fat free cottage cheese	Veal or Chicken Ragout with Vegetables
day 5	Cheese + Boiled Eggs	Apple	Steamed Brown Rice + Seafood	Kefir 1%	Vegetable Salad + Lean Beef Steak
day 6	Paneer + Boiled Egg + Bread	Natural yogurt without sugar 1. 5%	Baked Meat + Vegetable Salad	Kiwi	Steamed Vegetables + Steamed Fish
day 7	milk buckwheat porridge	fat free cottage cheese	baked fish with vegetables	Kefir 1%	Cooked breast + fresh vegetables and herbs

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

go off diet

A low-carbohydrate diet is effective and economical, but after 2 months you need to return to your normal diet. Exit gradually in order to reduce stress for the body and not to return the already lost kilograms.

Return to normal diet in 3-4 weeks:

• In the first and second weeks, the amount of fruits and vegetables (not starchy) is increased;
• 3rd 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 hypocarbohydrate diet is not a reason to limit yourself only to chicken fillet. The list of allowed products is extensive, so you can cook time-tested dishes based on available ingredients or fantasize.

Chicken fillet in slow cooker

Recipe #1

cooking method:

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

Total Carbs: 0 grams

material:

• chicken fillet - 250 g;
• water - 150 g;
• salt, ground black 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 sheet with oil, put veal, pour milk.
• Send in an oven preheated to 180 degrees for 40 minutes.
• Immediately after that, salt the meat, adding 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 grams

material:

• veal shoulder - 400 g;
• cottage 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 for 20 minutes in 1 liter of water.
• Lastly add chopped onion and bran.
• Bring an egg to a hard boil, cut into small pieces and add to the broth.
• Finely chop the greens, send to the soup.

Total Carbs: 24 grams

material:

• 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 from the peel, remove the white layer.
• Fruit cut into cubes.
• Finely chop the Chinese cabbage and onion. Mix all the ingredients.
• Add salt to the salad as per taste, add lemon juice, mix.

Total Carbs: 16. 5 grams

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:

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

Total Carbohydrates: 3. 5 grams.

material:

• 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.
• Cut the vegetables roughly.
• Spread all ingredients evenly on a baking sheet.
• Bake in a preheated oven at 180 degrees for 50-60 minutes.

Total Carbs: 8. 7 grams

material:

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

cheese soup

Recipe number 7

cooking method:

• Boil the chicken fillet until tender, remove the meat and let it cool. Cut into medium pieces.
• Grate the cottage cheese on a coarse grater, pour into the broth, cook over 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 greens.

material:

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

milk sweets

Recipe number 8

cooking method:

• Pour the milk to a deep whisk, put it in the freezer until a layer of ice forms.
• Pour gelatin with water, cook according to the instructions, pour gelatin. cool down.
• Drain the milk, beat with a submersible blender, add the gelatin and continue whisking.
• Remove in freezer for 20 minutes.

Total Carbs: 9. 9 grams

material:

• 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, add vinegar, mix and leave for 15 minutes. After draining excess liquid.
• Boil eggs hard, grate with cottage 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, add oil, salt and pepper to taste.

Total Carbs: 7. 5 grams

material:

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

diet cutlet

Recipe number 10

cooking method:

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

Total Carbohydrates: 7 grams.

material:

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

low carb raffaello

Recipe #11

cooking method:

• Curd should be dry. Grate a portion of cottage cheese with a sieve with sweetener, add sour cream, mix.
• Dry the almonds in a hot non-stick tava (griddle) for 7-10 minutes, while stirring continuously.
• Blind a ball of cheese, flatten, put an almond inside, roll into a ball.
• Roll the finished sweets in coconut flakes and refrigerate for 1 hour.

Total Carbs: 28. 1 g

material:

• 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 way to lose weight with a varied menu. By following the recommendations, you can quickly achieve the desired result and not be afraid to return the lost weight after abandoning the hypocarbohydrate diet. ContraindicationsStudy carefully, track your well-being and stay healthy!