Low carb diet for weight loss

Let's look at the low-carb diet for weight loss: its principles, benefits and contraindications. In addition, we offer you a suitable menu for the week and suitable recipes.

Beautiful appearance and healthy content - this seems to be the ideal that everyone should strive for. Especially when it comes to girls. And while everyone needs to monitor their health, control their weight, and stick to the right lifestyle, not everyone is ready to eat right. Noticing some additional disorder in themselves, most usually resort to diets to eliminate it. In particular, low carb is quite popular. Maybe just because it sounds tempting: they say, just eat less carbs - and everything will be great for you! But what are the things to keep in mind when planning to lose weight through diet?

For starters - without starting any of them - you need to visit the right doctor, pass the necessary tests and be examined. The ability to limit oneself to a particular food for some time must be determined and sanctioned by a professional. The same doctor will advise exactly the diet that will be curative (or at least not harmful) with specific, individual indicators of deteriorating health.

Also, you should immediately understand that diets can not be considered a means of weight loss. These are courses of therapeutic measures against certain diseases and pathologies that have a very short-term side effect of weight loss.

So, now you can go back to the story of another "technique" of fast but temporary weight loss. It is perfectly appropriate here to list the principles of a low-carbohydrate diet. These include:

• not to exceed the normalized amount of carbohydrates consumed;
• refuse flour products;
• separate honey, sugar, molasses, syrups, sucrose, maltose;
• drink water for thirst (average for a person is 30 milligrams per 1 kg of body weight);
• add linseed oil, carnitine, selenium to the diet;
• consume vitamins;
• exclude foods containing starch;
• give up alcohol and fizzy drinks.

The main feature of this diet is to reduce the carbohydrate content in the diet. Due to this, ketone bodies are actively produced in the body. They help to suppress strong appetite and hunger. Insulin also returns to normal.

Low carb diets are contraindicated in people with poor bowel function, adolescents, children, breastfeeding or pregnant women. Diabetics, people with diseases of the liver, cardiovascular system or kidneys should also give up this way to get rid of excess weight. However, your doctor must tell you all this.

Low carb diet for weight loss

A low-carb diet is based on limiting the intake of complex carbohydrates, while simple ones should be completely abandoned. The diet should consist mainly of protein. They will provide a long-term feeling of satiety, will supply the amount of energy needed to maintain vital activity. At the same time, it is important to remember that food must be healthy, contain sufficient amounts of vitamins, minerals and plant fiber. Therefore, along with protein, you should eat enough vegetables.

What is the essence of the method of weight loss

Due to the restriction of simple carbohydrates, there is a general reduction in the caloric content of the diet. Due to the lack of normal amounts of calories, the body seeks new sources of energy within itself. It finds them in glycogen, which is found in large amounts in muscle, fat and liver. It turns out that the body self-destructs and instead of losing weight, getting rid of extra pounds, a person gets serious problems (for example, intoxication due to the release of products from the decomposition of found and used nutrients in the bloodstream).

Advantages and disadvantages

The benefits of a low carb diet include:

• cooking does not require much effort and time;
• the digestive process is normalized;
• welfare improves;
• the person does not experience a constant feeling of hunger.

The main disadvantage of a low-carbohydrate diet is the increased load on the liver and lymphatic system, as the breakdown products of proteins, ketones, enter the bloodstream. A person develops general malaise, weakness, frequent dizziness and nausea. All these are symptoms of intoxication, poisoning of the body. If you find at least one of them, you should consult a doctor immediately.

Furthermore:

• due to an increase in the amount of processed proteins, constipation may occur;
• high fiber content in the diet can cause gastrointestinal diseases;
• the cholesterol contained in meat can cause diseases of the cardiovascular system;
• Due to the rejection of certain vegetables and fruits, the body may lack vitamins and other nutrients.

Balance of proteins, fats, carbohydrates

Any type of healthy diet, not a diet, must maintain the right balance of fats, carbohydrates and proteins. He is the one who makes us feel good all day. And the weight will not go up. It is traditionally believed that the ideal ratio of nutrients is as follows:

• proteins from 25% to 30%;
• fat from 20% to 25%;
• carbohydrates from 40% to 50%.

In this case, you need to forget about such indicators. On a low carb diet, reduce the amount to 25% -30%. From the first day you do not need to set such low percentages: the body can be stressed. But gradually we need to get closer to these values. Protein should be consumed approximately 20% -30%. Fat should be about 30% -40%.

You need to monitor your condition carefully. In case of deteriorating health, it is better to abandon this diet and seek professional help, as health is at stake.

Low Carb Diet - Table of Foods with Quantitative Carbohydrate (in 100 grams)

Products	Carbohydrate content (grams)
sugar	99, 8
honey	95. 8
pastry	70. 5
milk chocolate	50. 4
sunflower seeds	eighteen
tomato	four
milk	12
banana	22.
potatoes	sixteen
apples	10
citrus fruits	7
walnuts	eleven

Low carb diet for diabetes

The first thing to keep in mind when reading dietary introductory material is that each of the latter should be prescribed by a doctor. And not just like that, but after reviewing the results of the patient's test, with his medical history and other necessary documents. Self-medication is harmful and dangerous.

Well, as basic information you can add here that many people mistakenly believe that with diabetes you should stop eating carbohydrates forever. This is not true. They should be present in the diet. Without them, insulin levels simply will not bounce.

Allowed products

Low carb meals are made according to the list of permitted foods. And that's long enough: there are so many low-carb foods. You do not have to worry about this, the menu for "low carb weight loss" will always be varied.

Table of approved products

Indicators of calorie content and BZHU per 100 grams.

Product	Calories (kcal)	Carbohydrates (grams)	Protein (grams)	Fat (grams)
chicken breasts	116	0, 3	June 19	4. 1
turkey	193	0	June 21	12
veal	89	0	April 20	0. 9
pork	171	0	30. 46	4. 62
fish	86	0	June 16	2. 2
mussels	77	3. 3	11. 5	2
shrimp	87	0. 8	March 18	1, 2
cheese	173	2	24. 35	7
chicken egg	157	0. 6	12. 7	11. 5
Champignon	27	0, 1	4. 3	one
cottage cheese (5%)	145	3	21.	five
rice	112	May 23	2. 32	0, 83
green tea	one	0, 3	0	0
citrus fruits	43	8. 1	0. 9	0. 2
bran (oatmeal)	40	11. 4	3. 21	0. 86
cucumbers	fourteen	2. 5	0. 8	0, 1
fat-free kefir	40	four	3	one
cabbage	28	4. 7	1. 8	0. 2
buckwheat	92	19, 95	3. 38	0, 62
sweet pepper	26	five	1, 3	0, 1
apples	52	13, 81	0, 26	0, 17

Slow carbohydrates are found in grains, fruits and vegetables. Protein - in fish, meat, eggs. It is these foods that should predominate in the diet.

Fully or partially restricted products

Weight loss should be the right approach to food choices. Partially or completely contraindicated foods for this type of diet include:

• sugar, chocolate, pastries;
• baking soda and alcohol;
• raisins, bananas, grapes, dried fruits;
• pastries (cakes, cookies);
• spicy foods (black pepper, garlic, mustard);
• fatty meat, lard;
• snacks with spicy, smoked, salty or sour taste.

Table of prohibited products

Calories and BJU per 100 grams.

Product	Calories (kcal)	Carbohydrates (grams)	Protein (grams)	Fat (grams)
potatoes	192	April 23	2. 8	May 9
beets	40	8. 8	1. 5	0, 1
radish	nineteen	3. 4	1, 2	0, 1
turnips	thirty	6. 2	1. 5	0, 1
figs	49	July 13	0. 7	0. 2
grapes	65	July 16	0. 6	0. 2
dates	274	69. 2	2. 5	0, 5
raisins	264	66	2. 9	0. 6
dumplings	155	July 18	7. 6	2, 3
pastry	337	69. 7	10. 4	1. 1
dumplings	275	29	11. 9	12. 3
pancakes	233	26	6. 1	12. 3
bread	242	48. 8	8. 1	one
rollers	317	51	7. 2	6. 2
halva	523	54	11. 6	June 29
jam	238	56	0, 3	0, 1
cake	397	47	3. 8	June 22
candy	453	67, 5	4. 3	19. 8
cake	407	45. 2	4. 4	April 23
mayonnaise	629	3. 9	2. 4	67
sugar	398	99, 8	0	0
honey	329	81. 5	0. 8	0
sausage	360	0	28. 2	April 27
alcohol	235	0, 1	0	0
car	42	10. 4	0	0

Low carb menu for the week (with recipes)

A low carb diet means a varied and nutritious diet. It is not necessary to completely eliminate carbohydrates. Otherwise, you may feel unwell the next day. The ideal option is to consume carbohydrates in acceptable doses. However, you should come to them gradually. There should be no drastic change in eating habits. Those who want to lose weight fast (albeit briefly) are advised to compile a menu a week in advance.

Monday

• Breakfast: oatmeal, an apple, coffee or tea without sugar.
• Breakfast: 150 grams of kefir, a handful of nuts.
• Lunch: vegetable stew, boiled chicken or turkey breast.
• Afternoon snack: low percentage of cottage cheese.
• Dinner: steamed fish, vegetable salad.

Tuesday

• Breakfast: 2 boiled eggs, hard cheese, fruit smoothie.
• Breakfast: biscuits, natural yogurt.
• Lunch: chicken broth, cucumber.
• Afternoon snack: orange.
• Dinner: stew.

Wednesday

• Breakfast: steamed omelet, coffee with low-fat milk.
• Breakfast: a handful of dried fruit.
• Lunch: steamed meatballs, broccoli and other vegetables.
• Afternoon snack: a small handful of nuts.
• Dinner: roasted breasts, tomato.

Thursday

• Breakfast: natural yogurt with berries, green tea.
• Breakfast: a glass of milk.
• Lunch: vegetable stew.
• Afternoon snack: fermented baked milk (kefir).
• Dinner: light salad.

Friday

• Breakfast: oatmeal, unsweetened tea, hard cheese.
• Second breakfast: green tea.
• Lunch: mushroom soup.
• Afternoon snack: low-fat cottage cheese.
• Dinner: baked omelette with cabbage and vegetables.

Saturday

• Breakfast: chicken breast, 2 eggs, coffee or tea.
• Second breakfast: fruit slices.
• Lunch: light salad with brown rice.
• Afternoon snack: grapefruit.
• Dinner: stew.

Sunday

• Breakfast: casserole with cottage cheese, fruit juice.
• Breakfast: wholemeal toast, meat.
• Lunch: buckwheat with beef.
• Afternoon snack: dried fruit compote.
• Dinner: stew with vegetables.

Diet recipes

There are a huge number of foods that are allowed on a low carb diet. This makes it possible to offer a wide variety of delicious and healthy dishes. They are easy to make at home. You can either use ready-made recipes or develop them yourself. The main thing is to adhere to the basic principles:

• cook mainly on steam or in the oven;
• use lemon juice instead of salt as a dressing.

Squid salad

Composition:

• chicken egg - 1 or 2 pieces;
• squid - 150 grams;
• canned corn - 70 grams;
• cucumber - 1 piece;
• lemon juice, olive oil.

Preparation:

• Leave the boiled eggs under cold water for a few minutes. Clear.
• Cut into small pieces of any shape.
• Rinse the squid well under cold water. Immerse in boiling water for 3 minutes.
• Cut them and the cucumber into thin strips.
• Mix all ingredients.
• Season with lemon juice or olive oil. Stir again. Serve at the table.

Chicken fillet stewed in a slow cooker

Used by:

• chicken fillet - 260 grams;
• water - 160 milliliters;
• ground black pepper to taste;
• tomato puree - 60 milliliters;
• bay leaf - 2 pieces.

Preparation:

• Wash the meat well, remove excess moisture with a towel.
• Cut into portions, season with pepper and salt.
• Send to the multicooker. Add bay leaves, pasta, water.
• Stir.
• Turn on "Quenching" for 1, 5 hours.

Chicken stew in pots

Components:

• spinach - 400 grams;
• green - a bunch;
• vegetable broth - 240 milliliters;
• chicken meat - 500 grams;
• broccoli - 300 grams;
• wine - 100 milliliters;
• onion - 1 piece;
• carrots - 2 pieces;
• apple juice - 70 milliliters.

How to cook:

• Rinse the vegetables, chop. Divide the cabbage into inflorescences.
• Cut the chicken into small pieces.
• Chop the greens.
• Stir. Add spices to taste.
• Juice, wine, broth are useful as a marinade.
• Arrange all ingredients in pots. Add the marinade.
• Cover with foil.
• Place in a preheated oven (180 ° C). Bake for an hour.

Vegetable soup with beef meatballs

You will need:

• onion - 80 grams;
• chicken egg - 1 piece;
• bay leaf - 5 pieces;
• beef - 415 grams;
• pepper - 180 grams;
• cauliflower - 200 grams;
• meat seasoning - to taste;
• greens - 50 grams.

Cooking:

• Wrap the beef until minced. No need to wash.
• Add the egg. Forge. Sol. Form small balls.
• Chop the vegetables. Chop the greens. Chop the cabbage.
• Boiling water.
• Cook meatballs and other preparations for 17 minutes.
• Add greens. Serve the dish.

Vegetarian borsch

Components:

• water - 1, 7 liters;
• beets - 1 piece;
• dill - 10 grams;
• onion - 1 piece;
• parsley - 10 grams;
• tomato puree - 30 grams;
• carrots - 1 piece;
• salt - 1 gram.

Cooking:

• Peel a squash, grate it and cook until soft.
• Stew onions, carrots. In this case, use a small amount of vegetable oil.
• Grate the beets on a coarse grater.
• Put all the ingredients in the resulting beet broth.
• Add paste, salt after boiling water.
• When setting the table, decorate the plate with a plate of chopped herbs.

Dried chicken breasts

Products:

• chicken breast - 500 grams;
• cognac - 110 milliliters;
• sol.

It's necessary:

1. Grate the chicken breasts with salt.
2. Fold in a glass jar, add cognac. Cover with cling film. Refrigerate for two days. Remove and mix twice a day.
3. Rinse the meat. Leave in cold water for 20 minutes. Remove, dry with towels.
4. Wrap pieces of meat in a linen cloth, leave in the refrigerator for two days.
5. Boil the meat over the stove for 3 hours.

Oat bran soup

What to take:

• onion - 1 piece;
• chopped dill - 1, 5 tbsp;
• turkey - 170 grams;
• green bow - 3 arrows;
• chicken egg - 1 piece;
• water - 1, 2 liters;
• oat bran - 300 grams;
• salt to taste.

How to cook:

• Cut the meat into small pieces. Boil in fresh water for 20 minutes.
• Add vegetables, onions. Separation.
• Cook for 7 minutes. Fill the bran.
• Remove from heat after 15 minutes.

Chinese cabbage and fruit salad

Must:

• head of cabbage - 1 piece;
• apple - 1 piece;
• citrus fruits or grapefruit - 1 piece;
• lemon juice - 30 milliliters;
• green onions - 10 grams;
• salt to taste.

Process:

• Peel an orange. Cut the pulp into large slices.
• Cut the apple into cubes.
• Chop the cabbage. Add to the fruit.
• Add herbs and salt. Season with lemon juice.

Meat with feta cheese in the oven

Mandatory:

• feta cheese - 120 grams;
• veal - 450 grams;
• refined vegetable oil - 40 milliliters;
• milk - 110 milliliters;
• salt on request.

Instructions:

• Rinse the meat under running cold water. Incision. Refuse.
• Spread in a form, pre-greased with oil.
• Salt and pepper. Pour milk.
• Send in an oven preheated to 190 ° C. Time: 60 minutes.
• Remove from oven. Garnish with slices of cheese.
• Put it back. Bake for another 30 minutes.

White fish with vegetables

Composition:

• white fish - 0, 5 kg;
• tomato - 3 pieces;
• eggplant - 1 piece;
• salt - optional.

Actions:

• Cut the fish into small portions.
• Sprinkle with salt.
• Place on a baking sheet with vegetables.
• Bake at 180 ° C for one hour.
• The dish will be more appetizing when combined with eggs, salads or sauce.

Getting out of the diet

It is impossible for healthy people to go on diets indefinitely. When you intend to return to a more familiar diet, there are a few things to keep in mind. The main recommendation is a smooth transition. There should be no abrupt replacement of some eating habits with others. Even after a diet, it is best to follow the advice of experts.

Important recommendations:

• the daily calorie content should be gradually increased to the usual daily norm. About 50 calories should be added each week;
• in one day you should eat no more than 5 grams of carbohydrates per kilogram of body;
• Have a low carb day at least once a week. To do this, you can use the recipes for the above dishes;
• you should drink at least 2 liters of clean water a day;
• 90% of dishes should be cooked in the oven or steamed. You can cook if necessary;
• you should do light exercises every day. This is to keep fit.

Expert opinion

A low-carb diet involves daily intake of various amounts of carbohydrates (about 40 grams for women and about 60 grams for men). With prolonged practice, this can lead to the side effects mentioned above.

It is known that eating in a balanced way is good for health. But every diet is an example of a diet that is NOT always balanced. Some nutrients needed by the body will always be missing to normal: whether carbohydrates, proteins, fats. Diet is medicine. And the drug can not be taken forever. This is a temporary measure. But once you accept it, everyone has two ways: you can go back to your old habits (which led him to the disease and gain weight), or you can start eating properly, balanced, rationally. Most go the first time. And this is natural: both science and practice have long proven that 95% of people are unable to maintain their weight after losing weight. This, alas, is a "law of nature. "

But to go the second way and maintain a normal weight and health, 95% of them need the help of weight loss professionals, psychologists and psychotherapists. With the help of special patented techniques, these professionals can teach you the right eating behavior in the form of a set of good habits that will relieve your brain, nerves and center, making your whole life easier and more comfortable.

Just imagine how calm and happy all normal people live in healthy habits, who do not think about how many calories and carbohydrates they have just eaten, but just eat every day without the slightest stress what and how much they want - and at the same timemaintain the right size and weight throughout your life.