Low carb diet for weight loss

Let's look at a low -carbohydrate diet for weight loss: principles, benefits, and contraindications. In addition, we offer the appropriate menu for this week and the appropriate recipes.

low carb diet foods

Beautiful appearance and healthy content - this, it seems, is an ideal that everyone must strive for. Especially when it comes to girls. And, while everyone needs to monitor their health, control their weight and adhere to a proper lifestyle, not everyone is ready to eat properly. Realizing the presence of some additional disorders in themselves, most usually use a diet to get rid of them. In particular, low carbohydrates are quite popular. Maybe just because it’s tempting: they say, eat fewer carbs - and it’ll all be good for you! But what are the things to keep in mind when planning to lose weight through diet?

For starters - without starting it - you need to see the appropriate doctor, pass the necessary tests, and be checked. The ability to limit oneself to certain foods for some time must be determined and approved by a professional. The same doctor will give precise advice on which diet to cure (or, at the very least, not harm) with indications of unhealthy individuals.

Also, you should immediately understand that diet should not be considered a way to lose weight at all. These are therapeutic measures against certain diseases and pathologies, which have very short weight loss side effects.

So, now you can get back to the story of a quick but temporary weight loss "technique". Precisely enough here to list the principles of a low -carb diet. This includes:

  • does not exceed the normalized amount of depleted carbohydrates;
  • reject flour products;
  • exclude honey, sugar, molasses, syrup, sucrose, maltose;
  • drinking water for thirst (the average rate for a person is 30 milligrams per 1 kilogram of body weight);
  • add flaxseed oil, carnitine, selenium to the diet;
  • taking vitamins;
  • excluding starchy foods;
  • stop drinking alcohol and carbonated beverages.

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

Low-carbohydrate diets are contraindicated in people with poor intestinal function, adolescents, children, lactating or pregnant women. Diabetics, people with liver disease, cardiovascular system or kidneys should also skip this way to lose excess weight. However, your doctor should tell you all of this.

Low carb diet for weight loss

A low -carbohydrate diet is based on limiting the intake of complex carbohydrates, while moderate foods should be abandoned entirely. The diet must consist of protein. They will provide a long -term feeling of fullness, supplying the amount of energy needed to sustain vital activities. At the same time, it is important to remember that food should be healthy, contain adequate amounts of vitamins, minerals and vegetable fiber. Therefore, along with protein, you must eat vegetables in sufficient amounts.

What is the essence of weight loss methods

Due to moderate carbohydrate restriction, there is a general decrease in caloric content in the diet. Due to the lack of a normal amount of calories, the body seeks new sources of energy within itself. He found them in glycogen, which is abundant in muscles, fat layers and liver. It turns out that the body damages itself and instead of losing weight, getting rid of extra pounds, a person gets serious problems (for example, poisoning due to the release of decomposition products of nutrients found and used into 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;
  • improved well -being;
  • the person does not experience constant hunger.

The main disadvantage of low -carbohydrate diets is the increased load on the liver and lymphatic systems, as the products of protein breakdown, ketones, enter the bloodstream. A person experiences general malaise, weakness, dizziness and frequent nausea. All these are symptoms of poisoning, poisoning of the body. If you find at least one of these, you should see a doctor right away.

In addition to:

  • due to an increase in the amount of protein processed, constipation may occur;
  • high fiber content in the diet can cause gastrointestinal diseases;
  • cholesterol contained in meat can cause diseases of the cardiovascular system;
  • due to the rejection of some vegetables and fruits, the body may be deficient in vitamins and other useful substances.

Balance of proteins, fats, carbohydrates

Any type of healthy food - not a diet - the diet must maintain the right balance of fats, carbohydrates, and proteins. He is the one who makes us feel relieved all day long. And the weight will not increase. Traditionally, it is believed that the ideal nutrient ratios are as follows:

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

In this case, you should forget about such hints. On a low -carb diet, reduce the amount to 25% -30%. From day one, you don’t have to set a low percentage on yourself: the body can experience stress. But gradually need to approach these values. Protein should be eaten around 20% -30%. Fat must be around 30% -40%.

You need to monitor your condition closely. If the health condition deteriorates, it is better to abandon this diet and seek help from a specialist, because health is at stake.

Low Carb Diet - Table of foods with quantitative carbohydrate content (in 100 grams)

Products Carbohydrate content (grams)
sugar 99. 8
love 95. 8
pasta 70. 5
chocolate milk 50. 4
sunflower seed eighteen
tomato four
milk 12
bananas 22
potatoes sixteen
Apple 10
citrus 7
walnut eleven

Low Carbohydrate Diet for Diabetes

The first thing to keep in mind while reading dietary introductory materials is that any of the latter must be prescribed by a doctor. And not just like that, but after examining the patient's test results, with his medical history and other necessary documents. The drugs themselves are dangerous and dangerous.

As background information, you can add here that many people mistakenly believe that with diabetes, you should stop eating carbs forever. This is not true. They must be in the diet. Without them, insulin levels will not return.

a woman's blood pressure is measured

Permitted products

Low carb diets are run according to the list of allowed foods. And long enough: there are plenty of low -carb foods out there. You don’t have to worry about this, the menu for "low carb weight loss" will be constantly changing.

Approved Product Schedule

Indicators of caloric content and BZHU per 100 grams.

Products Calories (kcal) Carbohydrate (grams) Protein (grams) Fat (grams)
chicken breast 116 0. 3 19. 6 4. 1
Turkey 193 0 21. 6 12
beef 89 0 20. 4 0. 9
pork 171 0 30. 46 4. 62
a fish 86 0 16. 6 2. 2
Shells 77 3. 3 11. 5 2
Shrimp 87 0. 8 18. 3 1, 2
cheese 173 2 24. 35 7
egg 157 0. 6 12. 7 11. 5
Champignon 27 0. 1 4. 3 one
cottage cheese (5%) 145 3 21 five
rice 112 23. 5 2. 32 0. 83
green tea one 0. 3 0 0
citrus 43 8. 1 0. 9 0. 2
bran (oatmeal) 40 11. 4 3. 21 0. 86
cucumber fourteen 2. 5 0. 8 0. 1
fat -free kefir 40 four 3 one
cabbage 28 4. 7 1. 8 0. 2
soba 92 19. 95 3. 38 0. 62
sweet pepper 26 five 1, 3 0. 1
Apple 52 13. 81 0. 26 0. 17

Slow carbohydrates are found in grains, fruits, and vegetables. Protein - in fish, meat, eggs. This is the food that should be used in the diet.

Products that are wholly or partially limited

Losing weight should approach food choices correctly. Foods that are partially or completely contraindicated for this type of diet include:

  • sugar, chocolate, candy;
  • sugary sodas and alcohol;
  • raisins, bananas, grapes, dried fruit;
  • pastries (cakes, cookies);
  • spicy foods (pepper, garlic, mustard);
  • fatty meats, lard;
  • snacks with a spicy, smoked, salty or sour taste.

Schedule of Prohibited Products

Calorie value and BJU per 100 grams.

Products Calories (kcal) Carbohydrate (grams) Protein (grams) Fat (grams)
potatoes 192 23. 4 2. 8 9. 5
bit 40 8. 8 1. 5 0. 1
radish nineteen 3. 4 1, 2 0. 1
radish thirty 6. 2 1. 5 0. 1
figs 49 13. 7 0. 7 0. 2
wine 65 16. 7 0. 6 0. 2
dates 274 69. 2 2. 5 0. 5
raisins 264 66 2. 9 0. 6
vareniki 155 18. 7 7. 6 2, 3
pasta 337 69. 7 10. 4 1. 1
dumplings 275 29 11. 9 12. 3
straight 233 26 6. 1 12. 3
roti 242 48. 8 8. 1 one
roll 317 51 7. 2 6. 2
halva 523 54 11. 6 29. 6
jem 238 56 0. 3 0. 1
cake 397 47 3. 8 22. 6
candy 453 67. 5 4. 3 19. 8
cake 407 45. 2 4. 4 23. 4
mayonnaise 629 3. 9 2. 4 67
sugar 398 99. 8 0 0
love 329 81. 5 0. 8 0
sausage 360 0 28. 2 27. 4
alcohol 235 0. 1 0 0
cola 42 10. 4 0 0

Low carb menu for this week (with recipes)

A low carb diet means a varied and nutritious diet. No need to get rid of carbohydrates completely. Otherwise, the next day, you may feel unwell. The ideal option is to consume carbohydrates in acceptable doses. However, you need to come to them gradually. There should be no dramatic change in eating habits. Those who want to lose weight quickly (even for a short time) are advised to make a menu for a week in advance.

low carb diet


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


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


  • Breakfast: steamed omelet, coffee with low -fat milk.
  • Second breakfast: a handful of dried fruit.
  • Lunch: steamed meatballs, broccoli and other vegetables.
  • Afternoon snack: a handful of nuts.
  • Dinner: grilled breast, tomatoes.


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


  • Breakfast: oatmeal, tea without sugar, hard cheese.
  • Second breakfast: green tea.
  • Lunch: mushroom soup.
  • Afternoon snack: fat -free cottage cheese.
  • Dinner: grilled omelet with cabbage and vegetables.


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


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

Diet recipes

There are a large number of foods that are allowed in a low carb diet. This makes it possible to present a wide variety of delicious and healthy dishes. They are easy to make at home. You can use ready -made recipes or make your own. The main thing is to adhere to the basic principles:

  • cook mostly steamed or in the oven;
  • use lemon juice instead of salt as a dressing.

Squid meat salad


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


  • Let the eggs boil under cold water for a few minutes. Obviously.
  • Cut into small pieces of any shape.
  • Rinse the squid well under cold water. Dip in boiling water for 3 minutes.
  • Cut them and cucumber into thin slices.
  • Stir all ingredients.
  • Season with lemon juice or olive oil. Messed up again. Serve on the table.

Chicken fillet, boil in a slow cooker

Used by:

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


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

Boil the chicken in a saucepan


  • spinach - 400 grams;
  • green - a group;
  • 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 vegetables, chop. Divide the cabbage by the inflorescences.
  • Cut the chicken into small pieces.
  • Cut vegetables.
  • Mix. Add spices to taste.
  • Juice, wine, broth are useful as a pickle.
  • Arrange all the ingredients in the pot. Add the marinade.
  • Cover with foil.
  • Place in a preheated oven (180 ° C). Bake for an hour.

Vegetable soup with beef balls

You need to:

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


  • Turn the beef until chopped. No need to wash.
  • Put in the eggs. Spicy. Salt. Small ball shape.
  • Cut vegetables. Cut vegetables. Cut the cabbage.
  • Boiling water.
  • Cook meatballs and other preparations for 17 minutes.
  • Add the vegetables. Serve the dish.

Vegetarian borscht


  • air - 1. 7 liters;
  • beets - 1 piece;
  • dill - 10 grams;
  • onion - 1 piece;
  • parsley - 10 grams;
  • tomato paste - 30 grams;
  • carrots - 1 piece;
  • salt - 1 gram.


  • Peel the beets and cook until tender over low heat.
  • Boil onions, carrots. In this case, use a small amount of vegetable oil.
  • Grate the beets on a coarse grater.
  • Put all the ingredients into the resulting beet soup.
  • Add the paste, salt after the water boils.
  • While setting the table, decorate the plate with a platter with chopped ingredients.

Dry chicken breast


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

It needs to:

  1. Grate chicken breast with salt.
  2. Fold into a glass container, 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, pat dry with a towel.
  4. Wrap the pieces of meat in a linen towel, leave in the refrigerator for two days.
  5. Steam the meat on 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 eggs - 1 piece;
  • water - 1. 2 liters;
  • oat bran - 300 grams;
  • salt to taste.

How to cook:

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

Peking cabbage and fruit salad


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


  • Peel an orange. Cut the pulp into large pieces.
  • Cut the apples into cubes.
  • Cut the cabbage. Insert fruit.
  • Add the ingredients and salt. Season with lemon juice.

Meat with feta cheese in the oven

Be required:

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


  • Rinse the meat under cold running water. Cut. Beat back.
  • Spread into a mold, before smearing it with oil.
  • Salt and pepper. Pour the milk.
  • Send to the oven preheated to 190 ° C. Time: 60 minutes.
  • Remove from the oven. Garnish with slices of cheese.
  • Return back. Bake for another 30 minutes.
low carb diet meat dishes

White fish with vegetables


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


  • Cut the fish into small pieces.
  • Sprinkle with salt.
  • Fill the pan with the vegetables.
  • Bake at 180 ° C for one hour.
  • The dish will be more appetizing when combined with eggs, salad or sauce.

Get out of the diet

It is impossible for a healthy person to go on a diet forever. While intending to return to a more regular diet, there are a few things to keep in mind. The main recommendation is a smooth transition. There can be no sharp substitution of some food habits for others. Even after a diet, it is best to follow expert advice.

Important suggestions:

  • the daily caloric content should be increased gradually to the normal daily rate. About 50 calories must be added each week;
  • for 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 recipe for the above dish;
  • you need to drink at least 2 liters of clean water per day;
  • 90% of dishes must be cooked in the oven or steamed. You can cook if necessary;
  • you need to do light exercise every day. This is to maintain health.

Expert opinion

A low-carbohydrate diet involves consuming different amounts of carbohydrates each day (about 40 grams for women and about 60 grams for men). With prolonged exercise, this can lead to the undesirable results, mentioned above.

Eating a balanced diet is known to be beneficial to health. But any diet is an example of a diet that is always UNBalanced. Some useful substances that the body needs will always be lacking: whether carbohydrates, proteins, fats. Diet is medicine. And the medicine should not be taken forever. This is a temporary measure. But after receiving it, everyone has two ways: you can go back to your old habits (which caused him pain and a set of extra pounds), or you can start eating right, balanced, rationally. Most go the first way. And this is justified: science and practice have long proven that 95% of people are unable to maintain their weight after losing weight. Unfortunately, this is a "law of nature. "

But to undergo the second way and maintain a normal weight and health, 95% of them need the help of weight loss specialists, psychologists and psychotherapists. With the help of special patented techniques, these professionals are able to instill proper eating behaviors in the form of a variety of good habits that will calm your brain, nerves and centers, making your whole life easier and more comfortable.

Imagine how calm and happy all normal people are living healthy habits, not thinking about how many calories and carbohydrates they eat, but just eating every day without the slightest bit of stress what and how much they want - and at the same time keeping size and weightthe right body throughout their lives.