Low-carb diet - weekly menu with recipes

If diets were nominated for an Oscar, the low-carb diet would win in all categories. Why? In this article we will analyze this power system in detail.

Imagine not having to starve, eating only two peas a day, you can eat almost everything except unhealthy carbohydrates, and you will soon see your sculpted body. This diet is good for your health. It is considered the most harmless and effective. This is not even a diet, but rather proper nutrition.

According to nutritionists, carbohydrates are not in trend today. It is their excess that is deposited directly into fat. And subcutaneous fat does not have any beneficial properties, except, perhaps, for one thing: to keep you warm in severe frost. But for this you have a stylish down jacket, right?

Our body certainly needs carbohydrates, but not in the quantities in which we consume them. If you undress, stand in front of a nude mirror and, after assessing your figure, decide that you have something to lose, then this diet is for you.

The essence and basic rules of the diet

A low-carb diet limits carbohydrate intake. These types of foods include sugar, grains, starchy vegetables and fruits - and the emphasis is on foods rich in protein and fat.

Low carb diets are nothing new. They have been used in medicine for many different purposes for a long time, over a hundred years, and based on decades of research, their positive properties include:

• rapid weight loss;
• decreased feeling of hunger;
• control over sugar and insulin levels;
• improved mental capabilities;
• reduced risk of heart disease;
• reduced risk of cancer.

The positive properties of low-carbohydrate diets are achieved through restrictions, or even complete removal of glucose from the diet. Glucose and the molecules that transform into it are found in all carbohydrate foods, be it cereals, beans, potatoes, fruits or sweets.

How does low carb nutrition work? It is effective because the body quickly uses up all the glucose, and when its supply is spent, it begins to burn fat - either the one that comes with food or your subcutaneous reserve.

Our body is accustomed to working on glucose and sugar, but cannot produce them itself. It can store sugar only for one day, in the liver. When this reserve is depleted, and carbohydrates do not come with food, the body has to switch to fat reserves. This is why a low-carb diet allows you to lose fat so quickly and improve your health in a short time.

Without receiving carbohydrates from food, your body will be forced to consume its own fat, stored in fat depots for a rainy day.

That is, for your body, this carbohydrate deficit that you arrange for it will be a black day. The accumulated fat deposits will melt, and after a while you will become the owner of a beautiful figure.

What does 20 grams of carbohydrates look like?

For example, a meal consisting of 4 ounces of roasted pork tenderloin, ½ plate of spinach and ⅔ plate of sweet potatoes contains about 20 grams of carbohydrates, which is just one meal. One serving of fruit or vegetables - about 15 g of carbohydrates; One serving of dairy provides about 15 grams of carbohydrates at the absolute minimum.

So on this diet, you'll consume very small amounts of fruits, vegetables, dairy, and grains—four of the five recommended food groups. As a result, you'll eat mostly protein and fat rather than processed, junk food. If this is not something you want every day, then this meal plan is not for you.

Maintaining Glucose Levels

Low-carb diets are designed to reduce the amount of glucose in the blood. In addition to losing weight, we also try to get healthy sugar levels. To fully understand this connection, you must first become familiar with the process of maintaining blood sugar levels and even understand how diabetes affects these levels.

Sugar is just a form of carbohydrate. Any source of carbohydrates - be it rice, jam, beans or watermelon - will inevitably turn into sugar in our body due to metabolism. It is this process that causes the blood glucose level to rise.

Carbohydrates in many starchy foods, potatoes and bread, for example, are simply chains of glucose molecules that quickly break down into individual molecules in the body.

When sugar levels rise, our body begins to secrete insulin to stabilize it. Sugar is taken from the blood and turned into fat. Diabetics, for example, are unable to balance their blood sugar levels while food is being digested.

When sugar levels are high, pancreatic cells cannot secrete insulin effectively. Then the gland tries to compensate and begins to work harder. Now the insulin level remains high, as does the sugar level. Over time, the pancreas becomes irreparably damaged, causing damage to other systems, such as the circulatory system.

The benefits of a low-carb diet in fighting disease

Excess weight causes the appearance of many pathological conditions, so it is necessary to get rid of the accumulated kilograms, even if there are no tangible health problems yet. A low-carbohydrate diet should be the mainstay of nutrition for patients with diabetes, heart disease, reproductive disease and neurological disease.

• Diabetes

  Changing the diet to reduce carbohydrates while increasing fat has multiple beneficial effects in obese patients with type 2 diabetes. By adhering to such a diet, they stabilize blood glucose levels and can take lower dosages of pharmacological drugs prescribed for this pathology.

• Neurological disease

  For people with epilepsy, a low-carbohydrate diet has long been recommended as a simple and effective way to reduce the risk of seizures. For Alzheimer's disease, as well as to prevent its occurrence, neurologists advise including more high-fat foods in the diet and minimizing the consumption of simple carbohydrates.

  According to some data, a low-carbohydrate diet has a positive effect on the cognitive abilities of older people, and an addiction to sugar and processed carbohydrates, on the contrary, leads to the rapid development of senile dementia.

• Heart diseases

  By following a low-carbohydrate diet, patients with heart problems can significantly improve their condition.

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  One study involved 55 overweight subjects. After 12 weeks of following a low-carbohydrate diet, they showed a decrease in triglycerides, C-reactive protein (one of the main markers of inflammation), and an improvement in “good” cholesterol in the composition of HDL (high-density lipoprotein).

Problems with high blood sugar

For many people this process works fine. But for some people, there comes a point when a glitch appears. This is called insulin insensitivity. As a result, the pancreas secretes excess insulin in an attempt to lower sugar levels.

When a person has excess insulin, he begins to gain weight, since the main function of this hormone is to store fat. On the other hand, such people lose weight more easily on a low-carb diet.

Maintaining normal glucose levels has other benefits. For example, stable glucose levels are associated with a reduced risk of heart disease and diabetes. Even people without diabetes have an increased risk of heart disease if they have high glucose levels.

What can't you eat?

In order to quickly lose weight and not gain extra pounds in the future (which a low-carb diet has already helped you lose), you need to know the list of foods that are best excluded from your daily diet.

Prohibited foods on a low-carb diet:

• bread, buns. You can replace them with muesli or special bread for losing weight;
• pasta;
• chocolate;
• honey;
• candies;
• potato;
• sausage;
• sweet fruits;
• semolina, wheat and rice porridges. Only buckwheat and oatmeal porridge will not harm;
• cream and sour cream. But cheese, kefir, cottage cheese and milk are allowed to be eaten;
• sweet drinks (packaged juices, sparkling water, tea).

A low-carb diet and rice can be compatible. When drying, you can eat brown and red rice in moderation.

A low-carb diet excludes foods that contain natural sugar, starch, lactose and sucrose, which can greatly harm your figure. Habitual but forbidden dishes should be replaced with healthier ones.

What is the glycemic index?

This is a relative indicator of the effect of carbohydrates in food on changes in blood glucose levels, the body's response to the form of carbohydrate. White wheat bread and pastries have the highest GI – 100, and parsley has the lowest – 5.

However, remember that serving size matters. Eating large amounts of low glycemic index foods will also raise your blood glucose levels. Therefore, it is often easier to simply limit your intake of foods high in carbohydrates by following a low-carb diet.

Some types of low-carb diets, such as ketogenic diets, are not only very effective for weight loss, but also improve all aspects of health: normalize sugar levels, neurological health, hormonal balance.

How much protein should you eat on a diet?

Signs of your body's natural hunger and satiety dates back long before people started measuring the nutritional value of food in numbers. Eating more protein will make you feel fuller than grains, starches, and fruits because it takes longer for your body to absorb the protein. A balanced intake of protein with some complex carbohydrates (especially fiber) is great for improving digestion, which in turn is beneficial for effective weight loss.

If you really need a certain amount you should aim to consume, it's 1.8 grams of protein per kilogram of body weight.

Differences Between Low Carb Diets

High fat low carbohydrate diet (ketogenic)

A ketogenic diet is a fat-rich diet that removes almost all sources of glucose from the diet to put the body in a state of ketosis. The body will use primarily fat as fuel.

The ketogenic diet has been used for many years as a treatment for many heart diseases and nervous system problems.

When you follow a ketogenic diet, you consume about 75% of your calories from healthy fats, 5% from carbohydrates, and 20% from protein.

The ketogenic menu allows you to eat no more than 20-30 grams of carbohydrates per day. But if you eat vegetables, you can eat a little more because fiber is not considered a carbohydrate.

Although this method is a good solution for many people, some will still get better results if they add some carbohydrates to their diet once a week.

High protein low carbohydrate diet

Generally speaking, people who don't control their diet get on average 15-25% of their calories from protein.

If you choose a high-protein version of a low-carb diet, then 40% of your energy will come from protein, 20% or less from carbohydrates and 40% from fat. It is advisable to include enough protein at each meal from a healthy source, such as meat or fish.

The main difference between high-fat and high-protein diets is the amount of protein you get from food.

List of approved products

To get rid of excess weight without feeling hungry and harming your health, the creators of low-carbohydrate nutrition systems focus on foods high in fat and protein.

This list includes:

• Eggs

  . They contain a lot of healthy fats and an almost complete absence of carbohydrates. In particular, it is a source of biotin, fat-soluble vitamins (A, D and E), as well as choline - a precursor of one of the main mediators of the nervous system - acetylcholine.

• Oils

  . All types of oils can be used in the diet, but olive, coconut and avocado oils are considered the recognized leaders in terms of benefits for the body.

• Fish

  . It is better to give preference to fatty varieties - salmon, trout, sardines. Their sufficient consumption will provide the body with omega-3 fatty acids, thereby significantly reducing the risks of pathologies of the cardiovascular system and impaired cognitive functions.

• Meat and poultry

  . Veal, chicken, turkey, and rabbit meat are recommended.

• Dairy

  . Cream, yogurt without sweeteners, butter, cottage cheese, cheeses.

• Non-starchy vegetables

  . Any greens, broccoli, all types of lettuce, asparagus, cauliflower, peppers, mushrooms.

• Avocado

  . A unique fruit with a high content of healthy fat.

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How to eat on a low carb diet?

How much carbohydrates can you consume? Depending on the type of diet, you can get up to 30% of your calories from them.

Table: ratio of BZHU with a low-carbohydrate diet for women and men.

Now let's talk about what should be excluded from the diet.

The first thing you should do is remove all major sources of carbohydrates and sugar from your diet - this would be sweets and sweetened drinks, then grains, fruits and maybe beans and peas. At the same time, make sure you're getting enough calories from healthy fats and quality proteins. By following these simple rules, many people notice rapid weight loss and improved overall health.

Keep in mind that everyone responds differently to different diets, and there is no one option that will suit everyone.

Factors such as age and gender, genetics and weight, amount of activity and goal all affect how you feel when you're trying to lose weight.

Therefore, you need to take care of yourself if you are going to reduce the amount of carbohydrates in your diet. Find the alignment that you like best and that works best for your body. This will allow you to avoid fatigue and the impulsive desire to break out and eat sweets or starchy foods.

What can you eat on a low carb diet?

Low-carbohydrate foods that do not cause a sharp rise in insulin in the blood have been added to the recommended list.

1. Healthy fats

Many foods rich in healthy fats contain almost no carbohydrates, especially the ones we list below. Fats should be included in food in large quantities throughout the day.

Healthy fats are saturated, monounsaturated and polyunsaturated. It is especially beneficial to add omega-3 to your diet. It is best to include all types of fats in your diet.

Coconut oil, olive oil, flaxseed oil, avocado oil, butter and ghee are all good, healthy alternatives.

1. Quality proteins

Animal proteins, such as fish and meat, contain almost no carbohydrates. You can eat them as much as you like to control your hunger. Choose organic meat as it contains healthier fats.

Fatty beef contains omega-3, and in large quantities, so try to choose it. The liver is also very useful in this regard. Eggs, especially the yolks, are also an excellent source of both protein and healthy fat. And, of course, all kinds of fish, especially tuna, salmon, mackerel and sardines.

1. Non-starchy vegetables

All leafy green vegetables, such as beet tops, mustard and turnip tops, sorrel and parsley. Also cabbage, spinach and broccoli, cucumber and onion. Bean sprouts and asparagus, radishes and tomatoes.

1. Dairy

Dairy products should be consumed occasionally as they contain natural sugar. But you can eat hard cheese at any time, because it contains almost no carbohydrates, and is relatively high in protein and fat.

1. What can you eat for a snack?

• Protein shake;
• Beef jerky;
• Boiled eggs;
• Vegetable salad with dressing;
• Avocado or salmon;
• Chicken breast with lettuce leaves.

1. Seasonings

You can use vinegar, unsweetened mustard, cocoa powder, vanilla, stevia.

1. Beverages

Water, unsweetened coffee, unsweetened black or green tea, and unsweetened vegetable juice.

What can you eat in limited quantities?

You should eat less sweet or carbohydrate-rich vegetables, which include sweet peas, artichokes, carrots, beets and potatoes. You should also eat less beans and dairy products, such as kefir or yogurt.

What can't you eat on a low-carb diet?

1. Any type of sugar:

• White, brown and cane sugars, as well as fructose;
• Honey;
• Any types of syrup;
• Any food containing glucose, fructose, maltose, dextrose and lactose.

1. Cereals:

One slice of bread can contain up to 30 grams of net carbs! Cereal porridges contain about 15-35 grams of carbohydrates per 50 g of dry product, depending on the type of cereal.

Cereals include:

• Wheat, oats and all types of rice (white or brown) quinoa, couscous, pilaf;
• Corn and all products containing corn, such as popcorn and hominy;
• All flour products, such as bread, cakes and pasta.

1. Almost all processed foods:

• Crackers, pretzels and chips;
• All candies;
• All desserts (ice cream, cakes, pies);
• Pancakes, waffles and quick breakfasts;
• Oatmeal and muesli;
• Canned soups.

It is strictly forbidden to: all food products with artificial sweeteners such as sucralose or aspartame. Also, do not eat food with preservatives, dyes or flavor enhancers.

1. Sweet and high-calorie drinks:

• Cola and the like;
• Alcohol (beer, wine and liquor);
• Sweet teas or coffee;
• Milk and milk substitutes, such as soy milk, and cream;
• Fruit juices.

Different types of menus for a low-carb diet

There are several types of diets based on low carbohydrate intake. Their essence is the same, only the details differ. For example, Atkins, Dukan, protein, and “low carb” diets are also referred to as low-carb diets.

In professional sources you can find different types of low-carb diets, varying depending on the amount of carbohydrates consumed:

1. Liberal view. You are allowed to consume 50–100 g of carbohydrates per day.
2. Moderate view. You can take 20–50 g of carbohydrates per day.
3. Ketogenic type. This is the strictest diet, allowing a maximum of 20 grams of carbohydrates per day.

Dr. Atkins Diet

The low-carb Atkins diet is one of the weight loss methods that uses the process of ketosis. The body, which does not receive carbohydrates (mainly in the form of classic refined sugar and white flour), switches to burning fat after 2-3 days. Since ketosis reduces the feeling of hunger due to unlimited protein intake, extra pounds disappear quite quickly.

In fact, the Atkins diet can be followed indefinitely, but it puts a lot of stress on the body and is characterized by a deficiency of a number of important nutrients. Therefore, the recommended duration is a maximum of 3–4 weeks.

The Atkins diet is based on natural proteins. But to achieve the expected effect, all 4 phases must be strictly observed:

1. Phase 1. Lasts approximately 2 weeks. During this time, the greatest weight loss occurs. The proportion of carbohydrates should not exceed 20 g.
2. Phase 2. Lasts until the desired weight is achieved. The amount of carbohydrates increases by about 5 g per day. It is recommended to add small portions of nuts and starchy vegetables to the menu. At this stage, alcohol is allowed (in moderation).
3. Phase 3. Gradual preparation for stopping the diet. Carbohydrate intake increases by another 10 g per day. The main goal of this stage is to determine the optimal level of carbohydrates at which weight will neither decrease nor increase (maintenance phase).
4. Phase 4. Transition to normal food. It is advisable to use the acquired dietary experience and control the level of carbohydrates consumed. When the kilograms return, it is recommended to return to phase 3.

Principles of the Atkins Diet:

• eat food at least 3 times a day (the best option is 4-5 small portions);
• do not exceed the minimum amount of carbohydrates per day;
• consumption of meat, fish and eggs is not limited;
• spices are allowed, but without added sugars;
• mature cheeses are recommended, fresh cheese is too rich in carbohydrates;
• avoid foods low in fat (= excess carbohydrates);
• raw vegetables (tomatoes, spinach) contain less carbohydrates than cooked ones;
• when consuming vegetables rich in carbohydrates, it is recommended to combine them with protein and fat;
• when you feel hungry, satisfy it with protein and fat;
• eat enough vitamin supplements (eg, multivitamin tablets);
• Milk and dairy products are consumed only whole, with a slight reduction in quantity.

An important aspect is strict adherence to the drinking regime. Drink at least 2–3 liters of fluid per day. The best option is clean water (mineral, spring), tea (unsweetened).

Ducan's diet

The basis of the Dukan low-carb diet is also natural proteins. As with the weight loss scheme described above, it is important to follow 4 phases:

1. At stage 1, weight loss begins. Its duration is maximum 10 days.
2. Stage 2 continues until the desired body weight is achieved.
3. Phase 3 is used to maintain weight.
4. Phase 4 is lifelong, aimed at avoiding the “yo-yo” effect.

The duration of phase 1 depends on the desired result:

• loss of 4 kg = 2 days duration;
• 8 kg = 3 days;
• 12 kg = 4 days;
• 16 kg = 5 days.

Allowed food in phase 1:

• meat: chicken, turkey, veal, rabbit, salmon, cod, trout, pike, seafood;
• other products: eggs, low-fat yogurt, skim milk, low-fat cheese and cottage cheese, bran, baked goods with bran.

The duration of phase 2 is variable - it continues until the desired body weight is achieved. Protein days alternate with protein-vegetable days (don’t forget: bran + drinking regime + at least 30 minutes of movement).

Allowed food in phase 2:

• all products from phase 1;
• vegetables: spinach, cucumber, tomato, pepper, broccoli, cabbage, kohlrabi, onion, carrots, beets, pumpkin, soy, zucchini, eggplant.

Once your target body weight is reached, phase 3 maintains it. Its duration depends on the number of kilograms lost, with 1 kg = 10 days (i.e., after losing 10 kg, phase 3 lasts 100 days).

Allowed food for phase 3:

• all products from 1–2 phases;
• other products: 1 time per day - any fruit (except bananas, cherries, grapes, nuts), a slice of whole grain bread; 2 times a week - pasta or rice, any meat.

Achieving Phase 4 is a testament to success. The diet can be enriched with almost any product. Do not overindulge in food. Do protein fasting 1 day a week, consume bran daily. Don’t forget about drinking regime and physical activity (not necessarily every day). The duration of this stage is equal to life expectancy.

Who is suitable for the Dukan and Atkins diets?

These food patterns are suitable for both adult men and women; The low-carb diet menu for a week or longer is intended for all people who want to achieve quick and guaranteed weight loss without the risk of the “yo-yo” effect.

This method of losing weight is not recommended for people with serious health problems. If in doubt, consult your doctor or professional nutritionist.

Sample menu for one week

Every day you will get 50 grams of carbohydrates. But if you are healthy and lead an active lifestyle, then you can consume a little more.

Monday:

• Breakfast: two-egg omelet with various vegetables, a cup of coffee without sugar;
• Snack: 150 g cottage cheese, apple;
• Lunch: chicken breast with vegetables, yogurt with blueberries and a handful of almonds, green tea without sugar;
• Dinner: vegetables (tomatoes, cucumbers) with cheese and salsa.

Tuesday:

• Breakfast: two boiled eggs, coffee with cream without sugar, orange;
• Snack: a handful of nuts, yogurt;
• Lunch: stewed fish with vegetables, cheese, apple;
• Dinner: salmon with olive oil and vegetables, tea without sugar.

Wednesday:

• Breakfast: eggs with vegetables, coffee;
• Snack: cottage cheese, half an avocado;
• Lunch: salad with shrimp, dressed with olive oil, boiled fish, tea;
• Dinner: fried chicken with vegetables.

Thursday:

• Breakfast: omelet with various vegetables, coffee, grapefruit;
• Snack: Smoothie with coconut milk, berries, nuts and protein powder;
• Lunch: chicken breast with cucumber and tomato salad with herbs, tea;
• Dinner: steak and vegetables.

Friday:

• Breakfast: eggs, cottage cheese, coffee;
• Snack: a handful of nuts, avocado;
• Lunch: chicken salad dressed with olive oil, orange;
• Dinner: pork with vegetables.

Saturday:

• Breakfast: omelet filled with any vegetables, coffee;
• Snack: natural milk yogurt with coconut flakes;
• Lunch: fish stew with vegetables, orange;
• Dinner: cutlets with vegetables, cottage cheese.

Sunday:

• Breakfast: eggs with bacon and coffee;
• Snack: smoothie with protein powder and any berries;
• Lunch: steak with stewed cabbage and onions, tomatoes, cucumbers, parsley, green tea;
• Dinner: fried chicken wings with spinach, cottage cheese.

Include more non-carbohydrate vegetables in your diet. If you're trying to eat less than 50 grams of carbs a day, you still have room for healthy vegetables and one piece of fruit.

If you are generally healthy and exercise regularly, you can add a few potatoes and some healthy grains such as oatmeal.

What else can you snack on between meals? A scoop of protein powder will provide you with 24 grams of protein, minimal carbs, and 100 calories.

Diet:

• Eat small meals;
• Avoid long breaks between meals;
• Drink enough;
• Give preference to stewing and boiling.

Basics and rules of diet

Typically, throughout the day, we get at least half of our calories from carbohydrates, and most people consume between 50 and 150 grams of them per day. The recommended daily intake for adults is 130 grams. But as someone who wants to lose weight on a low-carb diet, you will need to reduce the amount to about 20-50 grams per day.

This can be a radical change for many people. If you are used to a lot of carbohydrates in your diet, then switching to a diet low in them will be a big shock to the whole body. Instead of cutting all carbs to the bare minimum at once, reduce your carb intake gradually, otherwise you may just give up after 2-3 days. Start with one meal at a time: reduce your carb intake at dinner and work backwards—cutting carbs later in the day won't be as much of a shock to your body. Once you cut down on lunch, move on to snacks and eventually breakfast. It's completely doable, you just need to retrain your body.

Benefits of a Low Carb Diet

1. Fast weight loss

When it comes time to lose weight, a person begins to count calories, but one should control where these calories come from. Paying attention to the types of foods and the ratio of BJUs can work wonders. In addition, people who switch to a low-carb diet notice improvement even when they have “tried everything” and got nothing.

Why is it so effective for weight loss, even for those who could not do it before? When we consume sweets or carbohydrates, the hormone insulin is released, which causes the body to store excess sugar as fat. But first, sugars are converted into glycogen and stored in the liver.

If glycogen is not used for a long time, as a person continues to eat carbohydrates, then it is transformed into fat, which is stored under the skin in fat cells. But if you don’t consume carbohydrates, glycogen will soon run out, and fat reserves will begin to release stored energy.

1. Improvement of mental abilities

Fat and carbohydrates generally have opposite meanings in the human diet. Many people keep their protein intake constant, but carbohydrates often cause problems. The more sugar and carbohydrates a person eats, the less healthy fat they get. This is bad because the brain needs healthy fats to function properly. And although we feel pleasure from eating sweets, after some time a person becomes irritable and tired.

Sugar is addictive and has negative effects on the brain, especially when it comes to unhealthy cravings for certain foods. On the other hand, many types of fat, even cholesterol, work as antioxidants and precursors to many molecules used by neurons for memory and data transmission. Therefore, healthy fats have a positive effect on mood and many other brain functions. The brain in general consists mostly of fats and requires a constant supply of them in order to function properly.

1. Reduced risk of heart disease

Studies have shown that low-carb diets are much more effective at reducing the risk of heart disease than fat-free diets.

Those who limited their carbohydrate intake had higher levels of good cholesterol and reduced levels of bad triglycerides.

1. Reducing the risk of type 2 diabetes

Nutritionists say that despite rising costs of treating people with type 1 and type 2 diabetes, doctors are unable to successfully reduce the number of people with diabetes or its many complications. Although medications, often expensive, can correct the situation, there is only one real solution - to consume less sugar and carbohydrates.

A low-carb diet is a natural cure for type 2 diabetes. It also helps reduce the risk of ever developing diabetes.

There is growing evidence that healthy carbohydrates, such as whole grains, that are recommended to patients do not provide as much benefit as a low-carb diet, which also normalizes insulin secretion and lowers blood pressure.

1. Helps fight cancer

Research has shown that a diet rich in refined and processed types of carbohydrates increases the number of free radicals in the body and simply directly feeds cancer cells, allowing them to grow and multiply. And a low-carbohydrate diet reduces the amount of sugar, as a result of which it will help both stop the development of cancer and provide immunity to it by reducing free radicals in the body.

When you cut off the sugar supply to cancer cells, your own cells will not be harmed because they, fortunately, know how to use fat for nutrition. Cancer cells do not know how to feed on fat.

1. Lack of hunger and cravings for unhealthy foods

One of the biggest benefits of a low-carb diet is that it completely shuts down the production of ghrelin, the “hunger hormone.” After all, proteins and fats make you feel full quickly.

Insulin directly controls the release of ghrelin. Therefore, when you eat carbohydrates, insulin is released. When blood sugar levels drop sharply because insulin has caused the liver to store this sugar, ghrelin is released. It is responsible for the impulsive desire to eat something sweet.

1. Improved digestion

Less sugar – improved digestion. Why? Because almost all people have “bad bacteria” in their intestines. They usually do not cause any harm by breaking down fiber. But when you consume sugar, they get out of control and multiply wildly. And vegetables, quality protein and healthy fats nourish intestinal epithelial cells and stop the rapid growth of bacteria.

1. Improved hormone regulation

In addition to insulin and ghrelin, this diet also affects other types of hormones. The function of all hormones involved in data transmission in the brain also improves. It improves memory and mood.

How much fat should you eat?

Fat is often portrayed as an evil macronutrient, which is unfortunate since it is essential for the body. Reducing your carbohydrate intake means you'll make room for other types of calories. While protein is a great alternative, you can't eat it all the time. It's also important to consume enough healthy fats, not only for your health but also for your satiety. Like protein, fat is a slow-release energy source. It takes time for your body to digest it so that it is released slowly, providing a steady stream of energy. This helps prevent spikes and dips in blood sugar levels, which are the main cause of low energy levels at certain times during the day.

How much fat should you consume? Depending on your calorie intake, you should aim for 55-65 grams of fat per day.

Risks

The effects of the diet are different for everyone - some people notice improvements immediately, while others find it difficult to adjust to it initially. After all, the bad habit of uncontrolled eating has been developing for years. Therefore, it is important to take care of yourself when you start a new diet. Make changes as needed.

Some people may experience symptoms such as confusion or irritability - but these are only characteristic of those cases when a person has cut carbohydrates to zero. After two weeks, the symptoms disappear, even in such cases.

Obviously, symptoms such as irritability and fatigue will spoil the impression of such a diet for many. If you notice such signs, then add some carbohydrates and enter the diet gradually - slowly remove its sources from your diet. Be patient everywhere.

Dairy

Dairy products are rich in protein, potassium, amino acids and vitamins necessary for the body. They contain calcium and phosphorus, which are responsible for the strength of bones and teeth, as well as prebiotics and beneficial lactobacilli, which improve intestinal microflora and the functioning of the gastrointestinal tract.

However, you should buy only natural, organic dairy products without adding preservatives, colors or sweeteners.

Quitting the diet and maintaining the result

How to get out of the diet and not gain weight? Gradually. Increase the amount of carbohydrates gradually by 30 g per period. The period depends on your body; you will have to listen and take a closer look at yourself to understand that your body has adapted to the changes. Start adding grains to your diet, then fruits. You can and should forget about sugar and various desserts. They only bring harm to your body. Thus, after a low-carb diet, when your subcutaneous fat disappears, you simply switch to a properly balanced diet. The result is a beautiful body, beautiful thoughts and excellent health.

No carbohydrate diet

This diet can be called hard cutting, in which carbohydrate consumption is reduced to a minimum - 0.5 g per 1 kg of weight. The diet includes chicken breast and fish, which have 0 carbohydrates, and leafy vegetables. Water consumption in sufficient quantities – 2 liters per day. The exit from such a diet is also gradual. We increase the amount of carbohydrates in portions: 0.7 g per kg of weight, 1 g per kg of weight, accustoming the body and accelerating metabolism. And then we reach a comfortable level - 2 -2.5 g per kg of weight and maintain the result, enjoying an athletic body.

Flaws

1. Limiting your carbohydrate intake not only eliminates unhealthy carbohydrates, but also healthy ones. For example, you can't eat very many fruits and vegetables on this diet, which goes against general recommendations that half of each meal should contain fruits and vegetables as part of a balanced diet.
2. You may need to take fiber supplements to compensate for your lack of fiber. But remember, there are plenty of low-carb vegetables that are also a great source of fiber.
3. The weight loss at the beginning of a low carb diet is impressive, but it's mostly water.
4. The weight loss process will slow down significantly after an explosive start.
5. Reducing your carb intake will make you crave sugar for the first week or two, but the craving will eventually subside and your body will adjust to the new fuel source. The diet doesn't work if you cheat, so if you can't avoid sugar, it may not work for you.

Opinion of nutritionists

What do nutritionists think about hypocarbohydrate diets? They are all in favor of abolishing carbohydrates completely. A person needs 40 grams of glucose per day (8 teaspoons) to meet the body's needs. If we calculate how much glucose a person (especially children) eats, recalculating all carbohydrates into sugar, we get 0.5 kg!

Here you can count the carbohydrates and sugar contained in foods.

If you think that a low-carb diet is a meager diet, then you are mistaken. Try cooking this:

Carbohydrate norm

You cannot completely remove sugar from your diet. After all, intellectual and physical activity is impossible only on protein foods. On the second day of such a diet, drowsiness, weakness and apathy appear.

This does not happen on a low-carb diet. The menu allows you to maintain normal health and at the same time quickly lose extra pounds.

When deciding to go on a diet, you need to know the optimal amount of carbohydrates: you should consume 100-150 grams per day (3-5 grams per 1 kilogram of body weight). Moreover, fiber should be 30-40, and starch and sugar – 110-120 grams.

It is important that the decrease in sugar levels occurs gradually. First, you need to review your usual diet and determine the content of organic substances in it. Next, you need to create a menu for 7 days, while reducing carbohydrates every day up to the optimal level.

It is worth noting that the consumption of sugars below the norm is dangerous for problems with the digestive tract and physical exhaustion. Some nutritionists advise alternating low-carb diet days with loading days for more effective weight loss.

Fish, seafood, meat

The dietary nutrition system proposed by Robert Atkins will appeal to those who love fish and seafood. It is recommended to eat sea fish. Because river water contains more organic substances, which act as a source of energy.

It is useful to include trout, flounder, mackerel, salmon, and tuna in your low-carbohydrate diet. Such dishes will saturate the body with light proteins and polyunsaturated fatty acids.

Rainbow trout

But when adding seafood dishes to the menu, you need to be careful. Since in large quantities such food can provoke the development of allergic reactions in some people. As for meat, it is recommended to include chicken, duck, goose, and turkey in your diet. It is not recommended to use prepared meat and fish products (sausages, sausages, canned food, ham).

Often these products contain large amounts of sugar. Therefore, when deciding to buy such food, you must carefully study the information on the label. To correctly create a menu, it is useful to know how many carbohydrates are contained in a certain type of fish and meat.

Below is a table of what you can eat on a low-carb diet, which shows the amount of carbohydrates per 100 grams of product:

The above foods for a low-carb diet are highly recommended to include in your daily diet for those people who are trying to get rid of extra pounds.

Vegetables

In addition to meat and fish, the menu should include vegetables. Some people think that you cannot eat such foods on the diet proposed by Robert Atkins. But this is misleading: many fruit and vegetable dishes also help you lose weight. The main thing is to choose foods that contain more fiber.

The low-carbohydrate diet list of allowed foods is as follows:

• cucumbers;
• turnip;
• cabbage;
• mushrooms;
• melons;
• celery;
• radish.

The table below shows the amount of carbohydrates in some vegetables:

It is worth considering that the carbohydrate content of a dish largely depends on the method of its preparation. Therefore, nutritionists do not recommend frying vegetables. It is better to steam, boil or stew them.

Fruits and berries

Some berries and fruits are allowed for consumption during the Robert Atkins diet. Pineapples, plums, papaya, and apricots are especially useful. These products stimulate fat burning. You can also diversify your diet with sugar-free strawberries.

Including papaya in your diet will be beneficial

Grapefruits, oranges, apples and lemons will not harm you. These fruits will enrich the body with vitamins and fiber. You are also allowed to eat pears, tangerines and grapes in small quantities. The beneficial substances contained in berries and fruits will help support the body during a diet.

The table below shows the sugar content of some fruits and berries:

Considering the carbohydrate content of foods, you can easily choose those fruits and berries that will help you lose weight.

Minced meat casserole with cheese for a low-calorie diet

The best thing about this recipe is that while the oven is preheating, you will have time to cook everything. Just put it in the oven.

This can be served with salad and greens.

This recipe is incredibly simple. But first you need to prepare the ground beef. It needs to be baked for forty minutes to get it cooked through.

Provided that you have boiled beef, you will only have to cook the dish for 15 minutes. Simply combine the prepared minced meat (chop the boiled beef in a blender), garlic, cheese and onion in a glass baking container. Season with any sauce and bake for 15 minutes until golden brown.

Ingredients:

• 1 onion;
• 1 clove of garlic;
• 750 grams of ground beef;
• 60 grams of fat cheese;
• 3 pieces of bacon;
• Salt and pepper to taste.

Cheese sauce:

• 3 eggs;
• 125 ml cream;
• 100 grams of cheese;
• 2 tablespoons mustard;
• 50 grams of grated cheese for sprinkling.

Dish recipes

We bring to your attention several simple recipes for dietary dishes, from which you can easily create a menu for the week.

Recipe No. 1: meat with cheese and tomatoes in the oven

Ingredients for 4 servings:

• lean pork or beef – 800 g;
• cheese – 300 g;
• tomatoes – 5 pieces;
• onions – 3 pieces;
• soy sauce – 3 tablespoons;
• mayonnaise – 100 g;
• seasoning for meat, salt and black pepper - to taste.

Preparation:

Peel the pork or beef pulp from bones and veins, rinse thoroughly with cold water and cut into large pieces 2-3 cm thick. Prepare the marinade for meat: mix soy sauce with meat seasoning, salt and black pepper. Beat the pieces of meat with a special hammer to a thickness of 1-1.5 cm and place in the prepared marinade for 2-3 hours. Cut the tomatoes into thin slices (no more than 1 cm in thickness), grate the cheese on a fine grater, cut the onions into thin rings.

Take a baking dish or grease a baking sheet with vegetable oil. Place the marinated pieces of meat at a distance of 2-3 cm from each other, grease each piece with mayonnaise, put 2-3 onion rings, put one piece of tomato on the onion, sprinkle everything with cheese on top and put in the oven to bake for 1-1 .5 hours at a temperature of 180-200 degrees. Serve the prepared dish with any vegetable salad or side dish.

Recipe No. 2: chicken fillet with beans and peppers

Ingredients for 4 servings:

• chicken fillet – 800 g;
• green beans – 400 g;
• tomatoes - 4 pieces;
• onions – 2 pieces;
• carrots – 1 piece;
• bell pepper – 3 pieces;
• tomato paste – 2 tablespoons;
• seasoning for chicken, salt, black pepper - to taste.

Preparation:

Cut the chicken fillet into small pieces and fry in a deep frying pan greased with vegetable or olive oil. Cut the green beans into small pieces 2-3 cm in length. Cut the onion into thin half rings. Grate the carrots on a coarse grater. Cut the bell pepper into thin strips. Place all the chopped vegetables in the pan with the chicken and lightly fry. Wash the tomatoes, scald with boiling water, remove the skin and cut into small cubes. Place in a frying pan with vegetables, add tomato paste, pour 300 ml of water, add spices, salt and pepper, cover with a lid.

Simmer chicken fillet with vegetables in tomato sauce over low heat for 40-50 minutes until fully cooked. The dish can be served either hot or cold.

Recipe No. 3: protein cake

Ingredients:

• eggs – 7 pieces;
• milk – 7 tablespoons;
• minced chicken – 300 g;
• butter – 50 g;
• onion – 1 piece;
• sour cream – 200 g;
• cheese – 300 g;
• salt, black pepper - to taste;
• parsley, dill, green onions - optional.

Preparation:

To make a protein cake, we need egg pancakes. It is better to bake pancakes one at a time, each time mixing one egg with a tablespoon of milk and salt. Pancakes are baked quickly, 1 minute on each side, in a frying pan greased with butter. When all seven pancakes are ready, move on to the minced chicken. Place the minced chicken in a frying pan greased with vegetable oil and fry. Add finely diced onions to the minced meat and mix. Sprinkle the minced meat with salt, black pepper and spices, add 5 tablespoons of sour cream, cover and cook over low heat. Cool the finished minced meat.

Place pancakes with minced meat and cheese on a large flat cake plate in this order: 1st layer – egg pancake, grease it with sour cream, 2nd layer – minced chicken, sprinkle it with grated cheese, 3rd layer – egg pancake, then – minced chicken, cheese. We lay everything out in order until the egg pancakes are gone; you can sprinkle the protein cake on top with finely chopped herbs. Place the finished protein cake in the refrigerator for 1 hour. Then cut the cake into pieces and serve.

Fish with greens

First, make the green chili sauce using a blender.

Heat the oil in a frying pan. Add sea salt to it and fry the cod fillet. Add freshly ground black pepper and simmer until it is ready.

Meanwhile, cook greens (green peppers or any non-carbohydrate vegetable) in boiling water. After 1-2 minutes, when the greens have softened, put them on a dish and add bean sprouts.

Place the vegetable mixture on a dish, put the fish there and pour over the chili sauce. Serve with lime wedges.

Ingredients:

• 2 tablespoons olive oil;
• 4 fillets, 180 grams each;
• 2 bunches of any greens to taste;
• 200 g bean sprouts;
• Lime.

Sauce:

• 1 clove of garlic;
• 2 green chilies;
• Lime zest;
• Two tablespoons of fish sauce;
• Coriander to taste.

Useful video

Even diabetics are recommended to eat a low-carb diet. What can you eat and what dishes can you prepare? Answers in the video:

Thus, for those who want to get rid of extra pounds, a table of foods for a low-carb diet will be useful. By creating a diet using this table, you will be able to quickly lose weight and stabilize your weight.

Proper nutrition speeds up metabolic processes, reduces insulin levels, testosterone, and removes excess fluid. At the same time, it is useful and allows you to saturate the body with necessary micro- and macroelements.

Results and reviews about the diet

The result of following a low-carb diet for 55 days.

For two months I did the most difficult thing for me - a low-carb diet.

Even before I describe it, I will say that I really love everything sweet. If I could eat an entire French muffin for breakfast, I would be the happiest person in the world. When choosing between sex and a fresh, fragrant, rosy croissant, I will not hesitate to choose the croissant. Can you imagine the scale of the problem?

Before I started studying the list of allowed foods on this menu, I had no idea how much carbohydrates and sugar were contained in apples, bananas and cauliflower. I thought this was the best food for weight loss. Of course, this is true, but their use must be controlled.

I have heard reviews about low-carb more than once and decided that now is the time to try it.

Since I couldn’t imagine life without sweets, I first spent two weeks searching on the Internet for ways not to die or turn into a hysterical fury during the diet itself. I knew it would be difficult.

My goal is to lose weight, but people follow it for many other reasons, like it helps them lower their blood pressure or cure diabetes.

I've looked at the advice of all the top experts in the field and have come to the conclusion that you shouldn't eat more than 50 grams of carbohydrates per day. To give you an idea, a fast food restaurant might serve you a side of French fries that contain 66 grams of carbohydrates. The average person consumes 300-500 grams of carbohydrates per day.

So, I finally completed two months of this diet!

Can I strictly follow it? No. But I can greatly reduce the amount of carbs I consume in a day, even if I still enjoy the bad ones occasionally. In addition, I realized that this is necessary for my health. I don’t want to have diabetes in my old age. Will I forget about cookies forever? Never! But I won't indulge in it often. The same rule applies to pasta, French fries and pizza. They are harmful, but only if you eat a lot of them. It's all about the dose.

After those 55 days passed, I got into the habit of checking food labels to quickly see the amount of protein and carbohydrates in them. Every week I try to remove something forbidden from my diet. I replace this product with vegetables.

This diet has helped me see a lot. I never realized how unhealthy some of my favorite foods are. From now on, I strictly watch what I put in my mouth.

Foods to Avoid on a Low-Carb Diet

Dieting involves excluding the following foods from your diet:

• Cereals and starches

  : bread, rolls, pies, pasta, rice, and other cereals.

• Sweet drinks

  : juices, tea with sugar, milkshakes, fruit smoothies, sports drinks, cocoa, sweet lemonades.

• Sweeteners

  : sugar, honey, agave, syrups.

• Vegetables high in starch and sugar

  : potatoes, sweet potatoes, zucchini, beets, peas.

• Alcoholic drinks

  : beer, sweet cocktails and sweet wines.

• Commercially available low-calorie and diet foods

  . This labeling is often misleading: light mayonnaise contains starch, and products for diabetics contain fructose.

• Semi-finished products and sausages

  : Not suitable due to high sugar, starch and soy content. They are also a hidden source of gluten.

• Fruits can be consumed in limited quantities, berries - in small portions.

These are general recommendations for all types of low-carb diets. The exact amount of carbohydrates that can be consumed during the day depends on the goal and, accordingly, the type of diet. Thus, ketosis can only be achieved with a maximum reduction in carbohydrate-containing foods. Other types of diets allow you to include up to 50 and even 100 g of carbohydrates in your diet.

Photos before and after

The photo shows that the results are different for everyone, it depends on the initial parameters of each person, the duration, severity of the diet, the characteristics of the body, the use and quality of physical activity.

Reviews for two months

I lost nine kilograms of weight in a couple of months, and my waist became six centimeters narrower. For me this was a breakthrough. Tatiana.

I've had a hard time losing weight over the last few years, I've tried different eating methods and I can honestly say that the low carb high fat diet is one of the best. While following it, I was not constantly hungry. On the contrary, I felt more full than usual. I didn’t even notice that time passed between breakfast and lunch. Svetlana

The best part was not even that I lost weight. I began to feel confident again because I had a reason to think that I looked good. Irina

Question answer

How do you know if foods are truly low in carbohydrates?

Low-carb foods: meats and seafood, herbs and spices, oils, some dairy products (such as Greek yogurt), lots of nuts and seeds, vegetables, fruits and eggs. If you were to stick to a no-carb meal plan (don't do this), you would basically be able to eat meat and drink water because meat is the only no-carb food. The diet ranges from 50 to 150 g of carbohydrates per day. As long as the total amount of carbohydrates you consume per day does not exceed the above, you can vary your food intake significantly.

However, the best way to count carbs is to learn to read and interpret food labels. They will indicate exactly how many carbohydrates are contained in one serving of a particular product. Most common low-carb foods contain less than 20 grams of carbohydrates per serving, but always be mindful of the overall quality of what you're eating.

How many calories per day should I consume on a diet?

This is 100 percent dependent on your individual energy needs. There is no set number of calories that suits everyone because energy needs vary by gender, age, height and weight, and activity level.

Many doctors and nutritionists use something called the Harris-Benedict equation to calculate calorie intake. However, the average person should consume between 1,500 and 2,000 calories. If you are physically active, this number may be higher. If you're trying to lose weight, go a little lower.

A low-carb diet should not affect your calorie intake. But since you'll end up eating far fewer sweets and other high-carb junk foods, you may automatically consume fewer calories without even trying. It's important to remember that dieting doesn't necessarily mean you have to be hungry. If you're hungry, you can snack on something high in protein and low in carbs. In fact, you even should.

Instead of just focusing on calories, try paying attention to how many calories are coming from carbs, protein, and fat separately.

Other types of diet

High protein

A high protein diet is another example of a low carbohydrate diet.

It is ideal during “drying”, in which they want to preserve muscle tissue and get rid of deposits in a short period of time.

Protein is one of the main structural functional components of the body's cells; normal life activity is impossible if it is deficient.

In case of its deficiency, memory significantly deteriorates, dysfunction of organs and organ systems appears, and immune mechanisms are disrupted.

A constant supply of proteins provides strength for physical activity and increased stress.

The duration of the “drying” course is 2 weeks. The weight for this period of weight loss is 5–12 kg. Due to its high effectiveness, it is prescribed for diabetes mellitus and type 2 obesity.

Despite the meager and limited diet, a feeling of hunger does not accompany this period, since protein components take a long time to break down and give a feeling of long-term satiety.

To find out your individual protein intake, a system has been developed that takes into account physical activity.

Each activity level is assigned a specific coefficient:

• for a sedentary lifestyle – 0.4;
• for an average level of activity – 0.6;
• for increased activity – 0.75;
• with regular exercise – 0.85.

120 g (average protein consumption) must be multiplied by a factor to find out your daily dose.

The main principles of a high protein diet

1. Carbohydrate consumption is differentiated by gender: for men – 3 g per kilogram of weight, for women – 2 g per kilogram.
2. Every day you need to organize 3 meals, snacks are not provided.
3. It is important to maintain a drinking regime, consuming 2-3 liters of clean water.
4. Carbohydrates should be eaten in the first half of the day.
5. Eat foods with a high glycemic index for breakfast.
6. Do not eat 3-4 hours before bedtime.
7. The best cooking methods are steaming, slow cooker, steamer, or grilling.
8. The most difficult are the 3rd, 4th, 5th and last 2 days of the diet. During these periods, the body activates the extraction of fat deposits. You need to keep yourself busy as much as possible and not concentrate on hunger.

Ketogenic

Making an independent decision to use a ketogenic diet is not recommended; such a decision must be approved by a nutritionist or gastroenterologist.

This technique is characterized by the presence of a large amount of fat along with a decrease in carbohydrates and proteins. It is often used during “cutting” for bodybuilders, gymnasts and athletes, as it gives quick results while maintaining excellent muscle condition. In this case, its period does not exceed a week and can be reused only after 2 months.

During such weight loss, 70% of all food eaten is allocated to fats and 15% each to proteins and carbohydrates. Without restrictions, you can eat dairy products, meat, bacon and lard, seafood, fish, hard cheeses, eggs, leafy vegetables, mushrooms and oils.

Carbohydrates come from vegetables, and the amount of berries, nuts, dark chocolate and root vegetables is also controlled.

Prohibited foods include honey and sugar, sweet sodas, cereals, dried fruits, spreads, baked goods, bread and low-fat foods.

Drinks should contain purified water; you can drink tea and coffee with lemon, but without sugar. It is also allowed to drink a moderate amount of dry white wine, light beer and natural apple cider.

Since this system has an extensive list of contraindications, it must be carried out under the supervision of a doctor who will assess the condition of the person losing weight. The decision on the timing, continuation or termination of the diet is made by the same specialist based on the test results.

Read more: Ketogenic diet

Fat

Its second name is the Kwasniewski diet. The author presents it as a comprehensive weight loss system that has no specific time limits.

The basis of the diet is vegetable fats and fats of animal origin. Meat, lard, cheeses and cream should often be present on the table; sometimes potato dishes and durum wheat pasta are allowed. To actively lose weight, other foods must be excluded from the diet, and after the weight reaches the desired values, the prohibited components can be introduced into the menu in small portions.

This method rejects fractional meals; the menu consists of breakfast, lunch and dinner or breakfast and lunch, without snacks.

One of the main requirements is a gradual transition to a fat diet, which should last about a week. For 7 days you need to increase the proportion of fats and reduce the amount of carbohydrates.

The developer of the fat diet calls for concentrating on eating food every time you eat and chewing it thoroughly. After finishing the meal, if possible, set aside 15–20 minutes to lie down and relax.

Protein-carbohydrate alternation (PCA)

This is a mixed type of nutrition that can be used for an unlimited amount of time, based on how you feel. If your health condition deteriorates, dizziness and high fatigue occur, this type of weight loss must be completed or a more suitable one must be selected.

When eating a low-carbohydrate diet, the effectiveness of weight loss sometimes decreases due to the fact that the metabolism goes into an even rhythm. To activate the “drying” processes, alternating low-carbohydrate and low-protein (ketone) periods are used.

This alternation occurs according to the following principle:

• 2 protein days;
• 1 carbohydrate day;
• 1 day, combining both components in equal proportions.

The explanation of the mechanism is quite simple: in the first days, reserve glycogen from muscle and fat tissue is consumed. If you continue to eat in this mode, you will begin to use muscle tissue as the main source of energy. The protective mechanism is the appearance on the 3rd day of carbohydrates, replenishing glycogen stores in the muscles while energy continues to be generated from fat. On the last day of the cycle, the mechanism gradually shifts to the initial level.

The use of such cycles allows you to get rid of the fat layer in a short period of time, without sacrificing the muscle layer. This characteristic makes the technique often used for athletes during “drying”.

The 5-day cycle is built on a similar principle. The difference is that the number of protein days increases to 3. The effectiveness of such cycles is higher, but they are also harder to sustain.

Three basic rules of BEAM

1. For the first 2 days of the diet, per 1 kg of weight, ensure the supply of:

• 4 g proteins;
• 1 g carbohydrates.

2. On the 3rd day, per 1 kg of weight, provide the following:

• 1 g proteins;
• 5 g carbohydrates.

3. On the 4th day, per 1 kg of weight, provide the following:

• 2 g proteins;
• 2 g carbohydrates.

The proportions of these components must be recalculated again before each cycle after weighing, since the number of kilograms will decrease each time.

Read more: BUTCH Diet

Sample menu for losing weight

To understand what a diet based on low-carb foods is, it is recommended that you familiarize yourself with an example of a daily menu.

• Option 1. For breakfast, you can eat 200 g of cottage cheese, adding a small amount of allowed fruit, and drink unsweetened coffee or tea. The lunch menu includes 200 grams of fish stewed with vegetables, you can add diet bread. During the afternoon snack, any fruit is consumed. The evening meal consists of buckwheat porridge with vegetables.
• Option 2. Breakfast is limited to oatmeal, a cup of coffee or tea. For lunch you can cook stewed vegetables and chicken meat (200 grams). The fruit is eaten during the afternoon snack. It's worth having boiled fish for dinner.

A low-carb diet doesn't have to taste bad. After all, there are a variety of dressings that improve the taste of dishes - lemon juice, balsamic vinegar, spices, wasabi.

Eggs

Eggs, as a low-carb product, are worth mentioning separately. Egg white is a source of amino acids, and the yolk contains iron, phosphorus, selenium, fat-soluble vitamins and B vitamins.

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1 egg can compensate up to 14% of the daily protein requirement, and egg white is well absorbed by the body.

Table of no-carbohydrate foods

Before creating a menu, you need to know what amount of calories remains the most optimal for a person losing weight. It is worth remembering that you cannot reduce your caloric intake below 1200 kcal per day. This figure is considered minimal, but everything is individual. Caloric content of the daily diet should be calculated by a nutritionist, taking into account the age, weight and gender of the patient.

When all the indicators are calculated, you can begin to compile the menu. A table of caloric content of non-carbohydrate foods will help in this matter.

The amount of food that does not contain even a minimal amount of carbohydrates is quite small, so many food groups are classified as low-carbohydrate.

Vegetables

Some people mistakenly believe that the low-carb food chart cannot include fruits and vegetables. This is just a misconception; many vegetable and fruit dishes have the right to become part of the menu. You just need to concentrate on foods that contain a minimum of carbohydrates and a maximum of fiber. Let's consider this issue in more detail.

• Potatoes are a vegetable that has no place in such a diet, as it is oversaturated with carbohydrates. You should also limit your consumption of tomatoes, without giving them up completely, so as not to deprive the body of a huge amount of valuable elements. The same applies to onions and carrots.
• The ideal base for dietary nutrition is cucumbers. This vegetable is rich in fiber, beneficial microelements and vitamins, and is practically devoid of carbohydrates. Melons and cabbage are no less useful.
• Radishes, turnips, beets are effective low-carb foods for weight loss. The list of permitted foods must certainly include these vegetables. It is recommended to consume them boiled or stewed.

Meat and Fish

• Som

  
  

This fish is highly valued by both professional fishermen and inexperienced amateurs. A distinctive feature of catfish is the almost complete absence of bones and an amazing range of vitamins and microelements. Potassium and fluorine, magnesium and sodium, zinc and sulfur - an impressive list with minimal calorie content. You can prepare such a valuable product in different ways: bake the whole thing in foil or steam the fillet.

• Pink salmon

  
  

This fish serves as an excellent source of protein and unsaturated fats, and also contains a large number of vitamins and minerals. And some elements are so valuable that you don’t need any additional incentive to include this fish in your diet! And of course, fish replenishes the body’s reserves with an important component - omega-3 acids. It is possible to replace fresh fish with a canned version, which will be a budget replacement that is not much inferior in useful properties. And the carbohydrate content of half a can is 0 g.

• 
  Chicken meat

If chicken fillet does not evoke much appetite or you want to add some variety, then chicken drumstick will be an excellent solution. The amount of carbohydrates in this part of the chicken is again an inspiring zero. At the same time, the juiciness is pleasantly pleasing and cannot be compared with breast meat. Do not remove the skin from the drumstick before cooking, but remove it immediately before eating, then the meat will be even juicier and more flavorful. By the way, this is an ideal post-workout meal - the antioxidant selenium in meat can alleviate the process of oxidative stress.

• Turkey

Turkey meat is ideal for those who follow a diet of almost any level of strictness. Low-carb ground turkey is an excellent source of protein that has an extremely positive effect on muscle growth, promoting this process due to its amino acid content. It is preferable to use white meat to prepare tasty and healthy dishes.

• Pork

Surprisingly, juicy pork tenderloin contains no carbohydrates per 100 g of product. Buying such meat will not blow your budget, and the pleasant ratio of proteins and fats will allow you to consume such a product without any remorse. It is better to refrain from a lot of seasonings if the meat is purchased in ready-made form. This way you can protect yourself from consuming unnecessary and unknown ingredients.

• Beef

The best part for those who adhere to a proper nutrition system will be beef tenderloin. The marinating process will help make it more tender. It is a known fact that this type of meat is respected by athletes due to the presence of a special substance called keratin, which can increase stamina and endurance, performing incredible miracles in gyms. To prepare an excellent snack, just make a roll with Swiss chard, a piece of roast beef stuffed with cheese.

Get lean without carbs: 5 rules for a no-carb diet

The peculiarity of a low-carbohydrate diet is that those who are losing weight do not need to adhere to a specific menu - they can eat according to their taste. Moreover, allowed foods are eaten in any quantity, whenever desired. Within reason, of course. The main thing in a low-carbohydrate diet is to adhere to the basic recommendations.

1. Calories and carbohydrates. The diet assumes that you will reduce the calorie content of your usual daily diet by about 20%. The good news is that you can’t completely give up carbohydrates. The limit is at least 20 g per day. Preference is given to products containing complex organic substances. Mostly carbohydrates come with eggs and vegetables, where detailed calculations are not required.
2. Fractional meals. When creating a carbohydrate-free diet menu for every day, you need to set yourself up for five to six meals. Moreover, you need to eat at regular intervals.
3. Drink plenty of fluids. A protein diet is a test for the kidneys. Therefore, it is important to maintain water balance. Anyone losing weight should drink at least one and a half liters of pure water without gas per day. However, half an hour before meals and half an hour after - all drinking is prohibited.
4. Physical exercise. It is not necessary to die on exercise machines, but gymnastics, swimming and walking in the fresh air will speed up the “plumb line”.
5. Clear deadlines. You can be on a strict low-carbohydrate diet, the menu of which was formed without consulting a nutritionist, for no more than a week. Even if you are encouraged by the first results and have no complaints about your health, a break is required.

You can prepare dishes on a low-carbohydrate diet in a variety of ways, including frying in vegetable oil. Although, boiling, stewing and baking are still considered the healthiest options. Salt and pepper are not prohibited. First courses are acceptable on the menu, but without potatoes. Salads can be dressed with olive oil or lemon juice. You can also diversify the taste of your food by adding some nuts or seeds.

Low carb drinks

If a person strives for proper nutrition and weight loss, he should drink more water, because it helps dissolve fat, cleanses the kidneys and liver, and helps remove toxins from the body.

Herbal tea has healing properties, and leaf tea helps burn fat. Coffee is one of the best sources of antioxidants, but it is better to drink black coffee.