Low-carbohydrate diet. Menu for every day for weight loss. Table of products, recipes. Photos and results. Reviews

Advantages and disadvantages

A low-carbohydrate diet for weight loss (the menu for each day will be described later in the article), like any other, has its pros and cons. There is no need to completely remove carbohydrates from your diet. Their consumption should be limited.

Pros of the diet:

• No feeling of hunger.
• Less restrictive than other diets.
• Meat and fish can be eaten in large quantities.
• During a diet, the amount of sugar in the blood decreases, which promotes fat burning and energy production.
• By playing sports while dieting, you can achieve beautiful relief on your body.
• If you follow the rules about the correct exit from the diet, the lost kilograms will not return.
• After 1-2 weeks you can see a positive result.

Minuses:

• Since the amount of protein consumed during the diet increases, in order to avoid dehydration, you need to drink more water than usual.
• Minimal consumption of carbohydrates can lead to deficiency of B vitamins and folic acid.
• Psychological factor. It’s not easy to give up gastronomic habits developed over the years.
• The body is being rebuilt, resulting in rapid fatigue, lethargy, nervousness, and aggression.
• Gastrointestinal problems, constipation may occur.
• Due to a sharp decrease in carbohydrate intake, changes occur in the body's metabolic processes. There may be bad breath.
• High protein consumption overloads the kidneys and liver.
• Possible poisoning by ketone bodies. Harms the kidneys, liver, and brain.

Changes in the body when you give up carbohydrates

Carbohydrates are responsible for producing energy in the body. Long-term abstinence from carbohydrates leads to impaired brain function. One of these manifestations is ketosis (formation of ketone bodies). General fatigue, dry mouth, insomnia, and runny nose appear. Next, dehydration develops. On a protein diet, extra pounds are quickly lost.

But first of all, all the liquid leaves; 1 g of carbohydrates (in the form of glycogen) retains 3-4 g of water.

Good mood, tone, energy - all this is the result of carbohydrate consumption. Excluding them from the diet increases the risk of losing vital energy. Due to surges in blood sugar during a carbohydrate-free diet, attacks of increased appetite become more frequent. The production of serotonin decreases, which means your mood worsens. Due to a lack of fiber, problems with the gastrointestinal tract and constipation appear.

Types of low-carbohydrate diets and their goals

A low-carbohydrate diet for weight loss (a daily menu with recipes will be later in the article) comes in several types. The goal of these diets is one - weight loss. An ordinary protein (constant) diet contains a large amount of proteins and a minimal amount of carbohydrates.

It is necessary to switch to this diet by gradually removing carbohydrates to a minimum. This low-carb diet can be used on an ongoing basis. Periodically (once a week) arrange a “belly festival” so that the metabolism does not begin to slow down. By reducing your carbohydrate intake to 50 g per day, you can quickly lose weight.

Consumption predominates:

• meat;
• fish;
• nuts;
• eggs;
• fruit;
• vegetables;
• seeds;
• healthy fats.

Ketogenic diet. Most often it is preferred by athletes. The purpose of such a diet is drying (getting rid of fat through a certain diet and training). Drying allows the muscles to look sculpted and aesthetically beautiful. During this diet, it is recommended to consume more calories than you eat. The duration of the diet is about 2 months.

Circular food system. Intensively eliminates excess weight.

Features of this diet:

1. a certain sequence of meals;
2. optimal breaks between meals;
3. Possibility to slightly change the menu.

The result of this mode directly depends on some rules:

• Alternate intake of liquids and solids. This is done in order to reduce the risk of fat deposits. It is strictly forbidden to drink food with water. You can drink liquid 2 hours after eating.
• Maintain a two-hour interval between liquid and solid foods. This regime speeds up metabolism.
• Circular nutrition. The time between doses is 2 hours. Choose a certain set of products and repeat it in a circle.

Table of permitted products

A low-carbohydrate diet for weight loss (a menu for every day, a table of allowed foods is presented below) is an excellent way to combat excess weight. The variety of foods makes this nutrition program easy and affordable.

Can also be consumed in small quantities:

• cereals (polished rice, buckwheat);
• butter, vegetable oil, coconut oil;
• garlic;
• pears.

From drinks:

• water;
• freshly squeezed juices;
• coffee;
• tea without added sugar.

Features of a low-carbohydrate diet for diabetics, athletes, vegetarians and pregnant women

Diabetes mellitus is a disease that causes many complications. To prevent them, you must follow some rules. Proper nutrition is one of them. Snacking and an unbalanced diet with this diagnosis leads to obesity and numerous other problems. A low-carbohydrate diet for weight loss, helps type 1 and type 2 diabetics.

A diet for patients with type 1 diabetes (insulin is administered by injection) is an excellent way to lose excess weight, as well as to stabilize blood sugar levels. For type 2, this diet is no less important. Eating fiber significantly slows down the process of fat absorption. Prevents obesity and reduces blood sugar levels.

Using a low-carb diet in conjunction with exercise can help you lose 200 to 400 grams per week.

A protein diet is often used by athletes in order to “dry out.” Drying is a process during which subcutaneous fat is removed, preserving muscle mass, making the body beautiful and sculpted. This happens due to abundant protein consumption. The maximum carbohydrate intake during the drying period is 250 kcal. During a high-protein diet, baked goods and fats are excluded.

Proteins are consumed per 1 kg of body weight, 2.5 kg of protein (daily). Divide the diet into 5 meals. To avoid health problems (vitaminosis), you need to take minerals and vitamins during your diet. Vegetarianism excludes the consumption of animal protein. But that doesn't mean vegetarians can't try a low-carb diet.

Meat, dairy products, fish are replaced:

• analogues from soy;
• beans;
• cereals.

During pregnancy, a woman's body is completely rebuilt. Proper nutrition is important for the health of the expectant mother and her baby. A strict low-carbohydrate diet is prohibited for pregnant women.

Excessive protein intake can cause kidney and liver problems. This may lead to undesirable consequences. Only by the second trimester can you think about a non-strict protein diet.

What is a no-carb diet

This weight loss scheme was born through the efforts of Robert Atkins in the second half of the 20th century and was designed for those who want to lose weight in a week or two. Afterwards, based on it, more than one diet without carbohydrates was formed - of varying durations, with a strict menu or a satisfying diet. However, the essence remained almost the same: allow a person to eat whatever he wants, but impose restrictions on carbohydrates. Clarification - not only harmful foods that consist of sugars (i.e. sweets, white bread, etc.), but also cereals and part of plant foods will be prohibited.

• Due to the lack of carbohydrate nutrition, insulin does not jump, which prevents the formation of new fat reserves.
• Whatever the carbohydrate-free diet, any weekly menu for weight loss requires a person to drink a lot of water.
• During pregnancy, carbohydrate-free weight loss is prohibited.

How many carbohydrates can you eat on a no-carb diet?

The original Atkins method has since undergone a lot of changes, so today the definition of a low-carbohydrate diet can mean both sports cutting, which requires the use of only protein in the diet, and a low-carbohydrate regimen that is gentler on the body. However, in all situations, one thing remains unchanged: it is prohibited to reset the share of this nutrient, so a person needs to figure out how many carbohydrates can be eaten on a low-carbohydrate diet of different types in order to lose weight:

• The calorie limit is 250 kcal: this is how many carbohydrate foods you can eat per day.
• When cutting, the maximum is 20 kcal, but such a diet is dangerous, it is only practiced for a week.

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No-carbohydrate foods

The main components of the plate when losing weight with such a diet are protein sources (mainly animal). Due to them, this technique is considered not hungry. Additionally, healthy fats are used - they are needed by the blood vessels and the endocrine system, and are not abandoned. Green vegetables are allowed in minimal quantities. The list of carbohydrate-free foods for the diet of the same name looks like this:

• All types of meat without restrictions on fat content (sausage and derivatives do not count).
• Any fish.
• Eggs.
• Olive oil (refined is not recommended).
• Nuts.
• Cheese.
• Cottage cheese.
• Cucumbers, broccoli, green beans.
• Lettuce, arugula and other greens.

How to create a menu for the day

The variety of acceptable products allows you to come up with an interesting menu.

Example for one day:

• Breakfast: 2-3 boiled or fried eggs (omelet), 100-150 g of hard cheese, tea or coffee (without sugar).
• Second breakfast: cottage cheese (5%-9%) - 200 g, sour cream 10%.
• Lunch: lean meat or fish soup (no pasta, potatoes). You can add a little herbs and salt.
• Afternoon snack: kefir or yogurt without additives. Cheese (100 g), pomegranate or apple.
• Dinner: boiled lean meat 200-250 g or seafood. After 30 min. After meals you can eat an apple or orange.

Drink water throughout the day and after dinner.

Detailed menu for the week

Below is an approximate menu for 7 days:

1. Monday. For breakfast you can eat cottage cheese (low-fat) and a cup of green tea. After a couple of hours, one small apple. For lunch and dinner, boiled chicken. Cook the meat with a little salt. Dull the feeling of hunger (if it occurs) with vegetable juice.
2. Tuesday. In the morning, fried eggs and ham. For second breakfast, half a piece of fruit (grapefruit or orange). During the day, baked or boiled fish. Vegetable salad for dinner. On the second day of the diet, you can drink coffee without sugar or black tea.
3. Wednesday. On the third day, increase the amount of protein. Divide boiled meat into 3 meals. In the evening, meat combined with vegetable salad. Suitable liquids include rosehip decoction, tea or coffee.
4. Thursday. For breakfast, boiled eggs and kefir. Baked meat for lunch, and a vegetable salad for dinner (you can add seafood). Satisfy your hunger between meals with fruit from the permitted table.
5. Friday. On the fifth day of the diet, you can add broth cooked with lean meat. For breakfast, cottage cheese casserole, low-fat kefir. Eat steamed fish for lunch. For the evening, a salad from permitted products.
6. Saturday. In the morning, omelet with ham. For lunch, baked rabbit (any lean meat). In between meals, kefir or apple. For dinner, a vegetable salad with a small amount of lean meat or fish. Tea or coffee.
7. Sunday. For breakfast, eggs in a bag, tea or coffee. After some time, fruit. For lunch, a dish of fish and seafood. In the evening, salad with ham. During the day, take a rosehip decoction.

This is an approximate menu for 7 days. Every day you can eat tasty and varied food. The list of products allows you to add seafood to soups and salads, cook eggs in three versions (omelet, in a bag, scrambled eggs), make pates from the liver, and dietary desserts from fruits.

Low-carbohydrate diet menu for a week

Any weekly menu for a low-carbohydrate diet is based on limiting the amount of high-carbohydrate foods, which are the main source of calories for our body. When carbohydrates are reduced, the metabolism adjusts and begins to use fat deposits for energy. As a result, the initial weight is reduced and the figure becomes slimmer.

Thanks to the tables of prohibited and permitted foods, anyone losing weight can create a diet based on their taste preferences. If you eat according to the rules of the system, the body will receive the required amount of vitamins and microelements, experience a feeling of satiety and will not begin to demand something tasty. A menu for a low-carbohydrate diet for a week could be like this:

Competent menu planning for the month

A low-carbohydrate diet for weight loss, the menu for each day of which is described below, can be followed for a month.

• Breakfast is the first meal of the day and should be light and nutritious. It is best to eat egg dishes in the morning. Ham also goes well with breakfast. Low-fat cottage cheese, cottage cheese casserole, yogurt (without additives), kefir (you can use it to flavor the cottage cheese), a little low-fat sour cream. It is allowed to add a small amount of greens.
• A second breakfast is needed to maintain energy. A glass of kefir or a small fruit is great for a second meal.
• Lunch should be complete and satisfying. Hot first courses, porridge and meat are suitable for the third meal.
• In the afternoon, drink 250 g of kefir or yogurt. Fruits are also suitable for intermediate (between main) meals.
• The ideal dinner is a combination of proteins and vegetables. In the evening, the portion should not exceed 250 g.

A well-designed menu will help you lose extra pounds without harming your health.

No Carb Recipes

You can use these ideas when preparing meals not only on a diet, but also when following the canons of healthy eating. Recipes for no-carb meals for every day are quick and simple, devoid of unavailable products, so they will find a place in your cookbook. When creating your recipes for a menu for a low-carbohydrate diet, remember that the main element should be protein.

Breakfast without carbohydrates

The morning meal is the most relevant for the menu of any diet, but how dense it should be is up to you to decide. Some people barely pour tea into themselves after waking up, while others can eat a steak in a minute. Simple breakfast options without carbohydrates, which can be alternated throughout the week:

• Beat 3 egg whites with 30 ml of water, fry like a standard omelet under the lid, but the pan will be dry. Add 50 g of fresh dill and the same amount of hard cheese.
• Mash a portion of cottage cheese with a clove of grated garlic and chopped parsley.
• 30 g almonds or pistachios, cottage cheese casserole with egg whites and cranberries.

No carb dinner

For people without physical activity, it is better to limit themselves to salad in the evening, otherwise the result of losing weight will be the opposite. For those who exercise, meals are very filling, so a no-carb dinner might look like this:

• Any red fish steak baked in lemon juice, served with arugula.
• Braised chicken breast that can be cooked with salt and served with a green apple for flavor.
• Minced veal cutlets with egg yolk, feta cheese and herbs, baked in the oven.

No-carb salads

Due to the fact that traditionally thermally processed meat or fish is used for lunch, the menu of a low-carbohydrate diet for weight loss must also include salads, which will slightly reduce the difficulty of digesting such dishes. And these low-carb salads are also good as a snack. The ingredients are simple:

• 150 g lettuce leaves, 40 g Parmesan, sliced ​​cucumber (100 g), a drop of olive oil.
• 150 g bell pepper, the same amount of green beans (boil), a bunch of dill, 50 g sour apple.
• Boiled egg, onion (scald after cutting), 100 g of tomatoes and a bunch of arugula.

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Simple and delicious recipes for low-carb dishes

To avoid getting bored with your diet, there are many tasty and easy-to-prepare dishes made from approved foods.

Vegetable cauliflower soup

• cauliflower - 150 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• sweet red pepper - 1 pc.;
• white beans - 50 g;

Boil the beans for 1-1.5 hours. Chop all the vegetables. Add to the pan with beans, cook for 20 minutes. over medium heat. You can add bay leaf and some herbs.

Fish soup with vegetable broth

• fish (any of the permitted products) - 200-250 g;
• onion - 50 g;
• carrots - 80-100 g;
• tomato - 1 pc.;
• a handful of greens;
• Bay leaf;
• peppercorns.

Chop the vegetables, place them in a saucepan, add herbs, bay leaves, peppercorns, and add water. Cook over low heat until the carrots are cooked. Place the fish cut into pieces into the vegetable broth and cook for 7 minutes. (if more fish will fall apart).

Meat soup

• any lean meat - 200 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• a handful of buckwheat;
• greenery;
• Bay leaf.

Pour water over the meat and boil. Add chopped onions, carrots, and bay leaves to the boiled meat. Cook for min. 10-15. Then add buckwheat (you can add zucchini) and cook until tender. At the end, sprinkle with herbs.

Mushroom soup

• mushrooms - 400 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• greenery;
• green peas (frozen or fresh) - 100 g;
• sour cream (low-fat) for serving.

Mushroom soup is a simple recipe for losing weight on a low-carb diet.
Pour water into a saucepan (half a saucepan). Bring the water to a boil and alternately at intervals of 5 minutes. add chopped onions, carrots, mushrooms, green peas, herbs (spices to taste). Serve the dish with sour cream.

Chicken roll

• chicken breast - 600-700 g;
• low-fat cottage cheese - 200 g;
• greenery;
• spices;
• vegetable oil - 50 ml.

Marinate the chicken breast overnight in oil and spices. The next day, roll the breast and stuff it with cottage cheese and herbs. Wrap the roll with thread. Bake in a preheated oven at 180°C for 50 minutes.

Squid stuffed with egg and ham

• squid (fresh or frozen) - 400 g;
• chicken eggs - 4 pcs.;
• ham - 150 g;
• onion - 1 pc.;
• garlic 2 cloves;
• greenery;
• sour cream.

Pour boiling water over the squid (2 times), peel. Peel the onion and fry. Chop ham, eggs, garlic, herbs and mix with onions and sour cream. Stuff the squid, secure with a toothpick, brush with sour cream. Preheat the oven to 200°C. Stuffed squid covered with foil should be placed in the oven for 5-10 minutes.

Cottage cheese and pumpkin dessert

• pumpkin puree - 100 g;
• low-fat cottage cheese - 200 g;
• sweetener to taste;
• milk 3 tbsp;

Make pumpkin puree. Place the cottage cheese in a bowl. Beat it with a mixer or blender, gradually adding milk and sweetener. Place the dessert in layers in a glass or ice cream container. The first and last layers are cottage cheese, in the middle there is pumpkin puree.

Raspberry milk dessert

• raspberries (fresh or frozen) - 200 g;
• milk - 250 ml;
• gelatin - 15 g;
• sugar - 125g;
• water - 150 ml.

Dilute gelatin according to the instructions on the package. Combine milk and sugar. Bring gelatin to a boil (do not boil) and pour milk and sugar into it. Add raspberries to the resulting mixture. Pour it all into molds to harden. Cool and refrigerate for 1-1.5 hours.

Cottage cheese cheesecake without baking

• butter - 100g;
• cookies - 220 g;
• granulated sugar - 125g;
• low-fat cottage cheese - 400g;
• milk - 100 ml;
• low-fat sour cream - 125 g;
• gelatin - 20-25 g;
• canned apricot.

Melt the butter, break the cookies and grind into crumbs with a blender. Mix cookies with cooled melted butter. Place the mixture in the mold (press it firmly to the bottom). Place in the refrigerator for 30 minutes. Dissolve gelatin following the instructions on the package. Leave it to swell.

In a deep bowl, mix cottage cheese and sour cream until smooth. Pour milk into a small saucepan or ladle, add sugar and gelatin. Over medium heat, bring milk with sugar and gelatin to a boil. Turn off the stove. Pour the prepared liquid into the cottage cheese with sour cream.

Mix. Cool. Place the resulting mass on the cookies (cheesecake base) and place in the refrigerator for 2.5 hours. After time, carefully turn the pie onto a plate and back again. Decorate with melted chocolate. Serve dessert with apricots.

Recipes for main courses for a low-carbohydrate diet

࿋ Rabbit in sour cream sauce

It is known that rabbit meat is a dietary meat. It is rich in vitamins and microelements necessary for the human body. This recipe is quite easy to prepare. And the dish itself is easy to digest, satisfying and healthy.

• rabbit meat (preferably the back part)
• vegetable oil
• onions (2 pcs.)
• fresh tomatoes
• sour cream (500 g)
• garlic (2 cloves)
• Bay leaf
• 1 carrot
• ground pepper (red or black), cumin

Cut the rabbit meat into several small pieces, pour in vegetable oil, add spices and seasonings and marinate overnight. Then place the pieces of meat in a stewing pan and fry in vegetable oil until golden brown. Then add tomatoes and finely chopped onions. Fill all components with water until it just covers them. Add sour cream and spices, simmering everything over low heat. Once the meat is soft, place it on a plate. Pour the strained liquid that remains after stewing into a gravy boat and serve along with the dish to the table. An excellent addition to the rabbit would be a salad made from fresh vegetables (cucumbers, tomatoes or carrots).

࿋ Onion bug

• meat (preferably beef) (1 kg.)
• onion
• flour (2 tbsp)
• sour cream
• vegetable oil
• salt to taste
• ground pepper

Cut the flesh of the meat into portions, beat them and fry in vegetable oil until golden brown. It is better to cut the onion into rings and sauté a little. Then put the meat and onions in a pan, pour over them with the juice from the frying pan, after diluting it with water. Salt and add pepper. Simmer it all over low heat, covering the pan with a lid. At this time, dilute the flour with slightly diluted sour cream. Having brought the meat to full readiness, add the resulting mixture to it, stir and let it boil. Serve this dish in a deep bowl in combination with buckwheat or some other side dish.

࿋ Spicy meat

• meat (preferably beef) (small piece)
• onion
• celery
• carrots (2 pcs.)
• parsley
• garlic (2 cloves)
• pickled cucumbers (3 pcs.)
• salt to taste
• cloves and bay leaf
• ground pepper

The meat should be cut into large pieces, put in a pan and throw in parallel onions, cut into rings, fill it all with water so that it just covers the food, and set to cook. Add carrots, bay leaves and spices to the boiling broth. Cover the pan with a lid and simmer the contents over low heat until the meat is tender. Cut the cucumbers into slices and add them to the meat. So cook for another 10 minutes. Before serving the dish, sprinkle it with chopped parsley. Serve rice or buckwheat as a side dish.

࿋ Roasted cauliflower

• cauliflower (frozen) (300 g)
• paprika, salt to taste
• bacon (2 pieces)
• butter
• ground pepper

Thaw the cauliflower and boil until medium firm. Fry the bacon and cut into small cubes. After the cabbage has cooled slightly, cut into thick pieces and lightly fry in butter (it should crisp up). Add spices while frying. Finish with a sprinkle of bacon.

࿋ Red cabbage with apples

• red cabbage (medium size)
• apples (half the weight of cabbage)
• onion
• butter (half a stick)
• starch (1 tbsp)
• salt to taste
• Bay leaf
• ground pepper
• cinnamon

1.

Remove the core and tough stems from the cabbage. Chop finely.

2.

Peel the apples by removing the core. Cut into small slices (1 cm wide).

3.

Then melt the butter in a saucepan and add the onion, chopped into small cubes. Bring the onion until half cooked (so that it is not dark).

4.

Then add half a liter of water, salt and add spices. Cook all this for 5 minutes and add chopped cabbage. Now cook with the lid closed on low heat. Finally, add finely chopped apples to the boiled mixture. Make sure they don't overcook.

5.

Separately, dilute the starch in a glass of water (there should be no lumps) and pour this liquid into the pan to thicken the cabbage. Stir the kaputa constantly after adding the starch as it may burn.

6.

Add salt, butter and spices to taste.

Reviews from nutritionists about a low-carbohydrate diet

Nutritionists recommend gradually reducing the amount of carbohydrates. Approximately 30-40 g per day. Completely eliminating them from the diet is dangerous to health. Nutritionists also warn that a high-protein diet can cause health problems. It is undesirable to “sit” on such a nutrition system for more than 2 weeks.

You can repeat the diet 3-4 times. in year. Leaving a diet is an important moment. In order not to harm the body and not regain lost kilograms, carbohydrates should be introduced gradually, giving preference to slow carbohydrates. Doctors also noted that this diet is effective. The main thing is the right approach.

A no-carb diet for weight loss is an effective and quick way to get your body in shape. The list of permitted products allows you to create a varied menu for every day. By following the recommendations, you can forget about extra pounds forever.

Basic principles of the diet:

Fractional diet menu for every day. We eat 5-6 times a day in small portions every 3 hours. The last meal should be no later than seven o'clock in the evening.

Mandatory consumption of complex carbohydrates

Limited amount of vegetable fats in the diet.

The dose of calories consumed per day is reduced by 20-25%.

Strict adherence to water balance in the body, drinking from 1.5 to 2 liters of water. It is not recommended to drink water for the first half hour after eating.

The carbohydrate-free diet menu must be compiled correctly and taking into account each meal. Breakfast is one of the most important meals of the day.

This is due to the fact that in the morning, with the help of food, the body is filled with energy and strength. This rule also applies to a low-carbohydrate diet.

List of products and breakfast dishes:

• Omelet with bacon.
• Scrambled eggs with processed cheese.
• Scrambled eggs with garlic.

Second breakfast allows the following dishes:

• Fruit salad.
• Protein cocktail.
• Boiled chicken egg.

The low-carbohydrate diet menu must be compiled correctly and taking into account each meal

Basic principles of a no-carbohydrate diet

Dinner

• Vegetable soup.
• Ear.
• Chicken fillet.
• Vegetable salad.

Afternoon snack

• Nuts.
• Low-fat yogurt.
• Dried fruits.

Dinner

• Buckwheat.
• Baked fish.
• Seafood salad.
• Boiled beef.
• Warm milk.

An abundance of dishes for each meal, depending on the time of day, will allow you to create a correct, balanced, and most importantly varied menu of a carbohydrate-free diet for every day.