Low-carbohydrate diet for weight loss - meal, recipes, and food table

 To get rid of excess ballast and maintain a figure in a normal state, it is necessary to consume amino acids. It is a strong protein structure that looks like a long chain. In the process of digestion, this chain is split into single amino acids, which are actively absorbed by the blood.

Digestion of food is a long and stressful process, during which protein helps to satisfy hunger and strengthens muscles, and ensures metabolic processes. Therefore, a protein diet for weight loss is often used.

The essence of a low-carb diet for weight loss

The essence of a low-carb diet is to reduce carbohydrates in the daily diet. The main principle of such a diet is increased intake of protein and plant foods, which are rich in fiber. The daily norm of carbohydrates is 40 grams. Such a diet is popular among athletes, because it allows the body to lose excess painlessly and noticeably “dry out”. With intensive training, such a nutrition system can, in a short time, allow you to get rid of excess and achieve a clearer muscle relief. With a low level of carbohydrates in the body, the accumulated reserves of fat begin to be consumed, which just leads to weight loss. But even without active sports, you can achieve remarkable results if you follow the necessary rules. A low-carbohydrate diet is effective not only for weight loss, but also for fighting diabetes.

Essence and contraindications

Ideal for a protein diet can be dishes from dietary turkey and chicken, veal and rabbit meat, sea fish, whose meat is white, tuna, pink salmon, salmon. Do not forget about low-fat cheese, skim milk and yogurt, egg whites. Although the body is fed with protein foods, it lacks carbohydrates. Therefore, he begins to starve and devastate hidden carbohydrate reserves, regularly removing water. But for the synthesis of glucose, protein reserves in the muscles are destroyed, after which fat in the subcutaneous tissue begins to break down and is also excreted. The increased content of proteins in the protein diet can compensate for the consumption of proteins in the muscles. Therefore, a week on a protein diet will allow you to get rid of extra - 3-5 kg ​​of weight.

The protein diet menu is more suitable for meat-eaters with an active lifestyle: men, athletes and bodybuilders (at the stage of the so-called drying), to a lesser extent - women. This technique, in parallel with physical exercises, increases (preserves) muscle mass and breaks down fat with the assistance of a minimum amount of carbohydrates. The diet can be used by pregnant women and women who have given birth, who have gained a lot of weight and people who are obese.

See also:   Dangerous diets of stars who are ready to do anything to lose weight

A protein-rich diet with a predominance of meat is not recommended:

• Sweet tooth, since cravings for sweets will reduce all efforts to zero, the weight will return and increase.
• People in age.
• Very obese people and with the presence of diseases of the digestive system: chronic pancreatitis, colitis, dysbacteriosis, irritable bowel syndrome, as well as impaired renal function.
• With hypertension, increased tone of blood vessels (high blood pressure), as meat amines contribute to this.
• In the presence of gout, since it develops from a high content of purine bases and nucleic acids in meat, which is more common in old people.

Benefits of a low carb diet

• Carbohydrates ignite the feeling of hunger and delay the moment of saturation. With their reduction in the diet, the body begins to get a feeling of satiety from the breakdown of proteins and fiber, so losing weight practically does not experience hunger, as with unbalanced mono-diets with severe restrictions.
• Muscles remain in good shape, as the body receives a lot of protein, which is the main building material for our cells. Another reason why athletes love low-carb diets so much.
• Weight loss occurs in a comfortable mode, because the list of allowed products is quite large.
• A low-carb diet can be followed for a long time, the optimal period for girls is 1-2 weeks
• There is even a low-carbohydrate diet for one day, its meaning lies in the rapid cleansing of the body, because excess blood sugar affects not only weight, but also overall well-being.

How to lose weight in 2 weeks: chicken diet

You can effectively and safely lose weight in two weeks on a diet in which the main product is white chicken meat. This technique is approved by experts, considering it to be quite balanced in terms of macro- and micronutrients. Following the chicken diet, you definitely will not suffer from hunger, because poultry meat is rich in protein. It gives a long feeling of satiety, and the body spends an extra 100-150 kcal on its digestion. Chicken meat shifts the pH of the internal environment to the acid side, which reduces the rate of weight loss. Therefore, it is recommended to eat the bird with herbs and non-starchy vegetables that have alkalizing properties. Protein has the ability to remove fluid well. But such a diet can only be recommended to people with healthy kidneys.

Basic rules for a low carb diet

• Count the calories that come from food. You can stick to the proposed menu, or you can create your own, focusing on your own taste preferences.
• Eat fractionally: 4-5 times a day, chew slowly and watch the feeling of fullness.
• Drink at least 2 liters of pure water a day, it speeds up the metabolism and normalizes the work of the stomach and intestines.
• Avoid saturated fats found in fatty meats, junk food, and other junk foods.
• Eat 3-4 hours before bedtime, leave complex carbohydrates for the first half of the day (cereals and some types of vegetables).

Rules for exiting the protein diet:

If you've finished your diet and are happy with the number on the scale, it doesn't mean that the next day you start eating whatever you want. At this rate, kilos come back. So that the kilograms dropped by such labor do not return, you need to leave the protein diet gradually .

To consolidate the result, you need to accustom yourself to drink tea and coffee without sugar , eat as little sweet and starchy foods as possible, and do not get carried away with fatty foods. Train yourself to drink before breakfast, drink a glass of water, and have breakfast with oatmeal or low-fat cottage cheese. Low-fat soups are perfect for lunch, and fish or meat can be baked, steamed, grilled, but not fried in oil. Eat vegetables in any form, except for frying. At first, also refrain from potatoes, they contain a lot of starch. Gradually introduce familiar foods into your diet. Do not forget to eat 3-5 times a day in small portions , so it will be easier for the stomach to work.

If you approach the protein diet creatively and with a good attitude, go in for sports, swim, visit nature more often, visit massage rooms, spas, saunas, take care of your body, skin, continue a healthy diet - the effect of losing weight will be beneficial, will be preserved for a long time. The person will feel rejuvenated and healthy.

Cheat sheet: how to count calories on a low-carb diet for a woman

There are several types of low-carbohydrate diets, the difference lies in the allowable daily intake of carbohydrates. The limits of the norm vary from 20 to 250 grams, but for weight loss it is better to stick to the interval of 40-50.

An individual diet is based on the calculation of the needs of a particular organism.

According to the Harris-Benedict formula, you can calculate the daily rate using the formula: weight (kg), age (years), height (cm). For women and girls, this calculation scheme looks like this:

BMR = 447.6 + (9.2 x weight) + (3.1 x height) - (4.3 x age)

Daily rate of BMR- (basal metabolic rate)

Women on a low-carb diet need about 1200 calories per day. Thus, it is important to know 2 main indicators: the level of carbohydrates in foods to fit into the norm and the number of calories in food.

For whom diets are not recommended

1. Children of preschool and school age - any diet is strictly prohibited. Diet is a restriction in nutrition, and childhood requires a large amount of building material that is found in food. Insufficient consumption of fats, proteins and carbohydrates will lead to improper metabolism, skeletal formation and inadequate development of internal organs.

In adolescence, dietary restrictions can lead to irreparable problems in sexual life and infertility in girls . Because this period is the stage of maturation of the organism, the transition to the adult state. Internal secretion begins to work hard, hormonal changes occur, and puberty begins.

How to lose weight by 10 kg per month at home and not harm your health.

See also:   Wheat porridge in a slow cooker - recipes with photos. How to cook porridge from wheat groats in a slow cooker step by step

Restriction in the diet of glucose will affect the negative brain activity during the study period. Therefore, for the full growth and development of the growing organism, a balanced, nutritious diet is required.

To solve the problem of overweight in children and adolescents, there are specialists who will help with this issue.

1. Women during pregnancy and lactation are not recommended to resort to diets. To bear and give birth to a full and healthy child, the body requires a large amount of various minerals, vitamins and nutrients. The body may react negatively to the absence of important elements during the development and growth of the fetus. This can lead to the birth of a weakened or sick child, as well as provoke a “miscarriage”.

For full development, the baby receives all the nutrients and nutrients from mother's milk. During the diet period, the mother develops a deficiency of nutrients, which can affect the poor growth and development of the baby.

1. Women during menopause (menopause) are not recommended a diet that implies a restriction in the intake of nutrients into the body. During menopause, there is a complete extinction of sexual functions. The body needs a lot of strength and energy to rebuild. In this period, a balanced diet will come to help the body, which will help maintain good health and good spirits.
2. For people with chronic diseases , dieting can be detrimental to health. Restrictions and prohibition in food can cause stress, which in turn activates chronic diseases. This is especially true for people suffering from diseases: intestines, liver, diabetes, and inflammation of the gallbladder. As well as people with heart failure, with endocrine pathology and kidney failure, strict diets should also be avoided.

Low-carb diet for weight loss: menu for the week

The menu of a low-carb diet is quite diverse. Choose cottage cheese and sour cream with a low percentage of fat content, limit alcohol intake, lean on green and herbal teas without sugar. And remember: 2 liters of water a day!

Monday

Breakfast: oatmeal on the water with an apple and 4 walnut slices, green tea.

Snack: grapefruit, rocket salad, boiled egg, cucumber and olive oil.

Lunch: baked trout (200 grams), salad of tomatoes, cucumbers and fresh cabbage with olive oil, green tea.

Snack: 2 large green apples.

Dinner: low-fat cottage cheese (250 grams), boiled egg.

Tuesday

Breakfast: oatmeal on the water with not roasted almonds (7-8 nuts), green tea.

Snack: grated carrots with lemon juice and olive oil.

Lunch: baked chicken breast (200 grams), boiled beetroot salad (1 piece), arugula, olive oil and cucumber.

Snack: small peach or 2-3 apricots.

Dinner: stewed green beans without oil, a salad of any green vegetables with 1 tablespoon of sour cream.

Wednesday

Breakfast: boiled buckwheat (200 grams), green tea.

See also:   How long can you store breast milk after pumping

Snack: grapefruit and a handful of unroasted almonds.

Lunch: boiled cod (250 grams), cabbage salad, carrots and 1 boiled egg with olive oil.

Snack: 2 large green apples.

Dinner: stewed zucchini and a salad of any green vegetables.

Thursday

Breakfast: low-fat cottage cheese (200 grams), 5-6 seasonal berries, green tea.

Snack: a handful of unroasted hazelnuts, cucumber and tomato salad.

Lunch: baked turkey (200 grams), avocado salad and any green vegetables.

Snack: 2 boiled eggs.

Dinner: stewed broccoli and a salad of boiled beans, herbs and tomatoes.

Friday

Breakfast: oatmeal on the water with an apple and 4 walnut slices, green tea.

Snack: low-fat yogurt without additives.

Lunch: baked perch (200 grams), salad of tomatoes, cucumbers and fresh cabbage with olive oil.

Snack: 2 large green apples.

Dinner: beef stew (250 grams), seasonal vegetable salad.

Saturday

Breakfast: low-fat yogurt, 1 large pear, 5-6 unroasted almonds, green tea.

Snack: stewed vegetables (200 grams).

Lunch: pumpkin cream soup, boiled chicken salad and greens.

Snack: 1 boiled egg, a slice of low-fat cheese.

Dinner: baked eggplant, salad of fresh cabbage, cucumber and radish.

Sunday

Breakfast: oatmeal on the water with not roasted almonds (7-8 nuts), green tea.

Snack: grated carrots with lemon juice and olive oil.

Lunch: baked chicken breast (200 grams), boiled beetroot salad (1 piece), arugula, olive oil and cucumber.

Snack: small peach or 2-3 apricots.

Dinner: stewed green beans without oil, a salad of any green vegetables with 1 tablespoon of sour cream.

A few recipes for a low-carb diet, examples of dishes for a week:

mushroom omelette

Ingredients:

See also:   Kvass from chicory at home with dry yeast

1. Milk 100 ml;
2. Eggs 2 pcs;
3. Champignons 50 gr;
4. Vegetable oil 2 tbsp. spoons;
5. Salt;
6. Pepper.

Cooking method:

• Wash the mushrooms, cut into slices, fry in a pan with vegetable oil until golden brown.
• Pour milk into mushrooms, reduce heat, simmer for 3-4 minutes.
• Beat the eggs in a blender, add to the mushrooms, salt, pepper, mix.
• Cover the pan with a lid and simmer over low heat for 5 minutes.

Fish in sour cream

1. Fish to taste (hake, pike, pollock, cod);
2. Champignon;
3. Sour cream 10% 500 ml;
4. Hard cheese 50 gr;
5. Vegetable oil 2 tbsp. spoons;
6. Flour 2 tbsp. spoons;
7. Salt;
8. Pepper.

Cooking method:

• Clean the fish from scales, entrails and gills, rinse under running water, cut into medium pieces, roll in flour.
• Fry the fish in a frying pan heated with vegetable oil until golden brown.
• Fry the sliced ​​mushrooms in a separate pan.
• Put the fish with mushrooms in a baking dish, pour sour cream, salt and pepper.
• Sprinkle grated cheese on top.
• Bake in an oven preheated to 180 degrees for 15-20 minutes.

Soup with chicken and cheese

Ingredients:

1. Chicken fillet;
2. Melted cheese;
3. Water;
4. Salt;
5. Pepper;
6. Greenery.

Cooking method:

• Boil chicken fillet until tender. Remove from pot, let cool and break into small pieces.
• Throw the melted cheese cut into small pieces into the remaining hot broth, cook over low heat for 15-20 minutes until the cheese is completely dissolved, stirring occasionally.
• Put the poultry meat on a plate, pour over the cheese broth, decorate with chopped herbs to taste.
• Fragrant and savory chicken cheese soup can be included in the menu of a low-carb diet for lunch.

low carb diet for diabetes

The low-carbohydrate diet for diabetics is divided into two types: the Type 1 diet is the same as for healthy people. It is based on the principles of a balanced diet, which consists of foods with a low GC (glycemic index).

The low-carbohydrate diet for type 2 diabetes is based on three key principles:

• An abundance of plant foods: vegetables and herbs in the daily diet should occupy a central place. With a low-carbohydrate diet, a woman needs to eat about 500 grams of vegetables per day with average physical activity, and with more intense loads up to 800 grams per day.
• Saturated fats: These increase blood cholesterol levels and should be kept to a minimum. Unsaturated fats, on the other hand, are important for the body because they are a source of essential nutrients. These healthy fats are found in lean fish, nuts, avocados, seeds, and vegetable oils.
• Avoid processed and canned foods: they have a high GI and can lead to diabetes. When following this diet, high GI foods should be replaced with low GI foods.

Reviews

It is extremely difficult to understand this diet with the head of a modern urban person. But in conditions of permafrost or constant severe cold, an extremely similar food system is the main one, since vegetables and fruits are quite rare there. The doctor himself, who created this creation, claims that plant foods rich in fiber do not carry any semantic load for the body, and vitamins can also be taken in capsules. However, what can we talk about if most vitamins and microelements simply do not have the ability to be absorbed in the body with such a diet, and some are dissolved in fats, and then simply excreted in transit.

For a modern person, getting vitamins is extremely important, because not everyone can afford to eat the meat of seals, reindeer and red fish with caviar. In the Far North, meat is completely different from our pork, the set of vitamins and microelements in it is different than in the products that we buy in cities. There can be no talk of fish - there is a whole treasury of vitamins. Therefore, this type of diet is a two-fold creation with the ambiguous opinion of ordinary people and nutritionists - for some it’s “normal”, for some it’s “what a horror”.

Elena, 23 years old, Moscow “Recently, I tried a protein-fat diet. I experienced it on myself for 11 days, and this time was very difficult for me. To be honest, I thought it would be easier, because I am a fan of fatty foods. Constant heaviness in the stomach, even though I ate twice a day, fatigue and bad mood held me hostage for almost a week. By the end, heartburn appeared, it even seemed like the aroma of fried eggs in butter. But we must pay tribute, 2 kilograms are gone. I decided that I would still switch to a balanced diet and it would be easier and more varied for me to lose weight. Still, I do not have enough vegetables and cereals. At the end of the diet, I terribly wanted to eat buckwheat, which I hadn’t watched myself before!”

Anastasia, 28 years old, Ufa “I stayed on a diet for 5 days, I couldn’t stand it anymore. Not my type of food at all. I was constantly thirsty, although I drank at least 2 liters. Meals 2 times a day are scarce and very depressing. I gave up everything, decided to try something more mundane. It took 300 grams in five days.

Natasha, 43 years old, Voronezh “Hello! I tried a protein-fat diet. I'm not exactly thrilled, but quite pleased with the result. I always thought if it was possible to lose weight on fatty foods, it turned out that a little, but it is possible! I ate my favorite fat (of course, a little) and scrambled eggs. I had a chance to try fatty fish (in my area it is quite expensive). I sat on a diet for 14 days, could no longer, I still wanted freshness, all the time I dreamed of an orange. Lost 1.5 kg. From the pros: fat loses weight, and from the minuses - the skin has become dull and the hair seems to have “withered”. Need to fix it. I will move on!”

Igor, 52 years old, Yekaterinburg“I am a hunter. I live near the taiga. I had some problems with being overweight. I found this diet and decided to try it. It turned out that initially I practically ate like this, because it is very cold here in winter. True, my problem was that I ate without feeling my satiety point and, accordingly, overate heavily, right from the belly, that it was unbearable to breathe. I decided to follow the diet, but along with dinner, limiting my portion - it became not so huge. As a result, for the period January - mid-March, I dropped almost everything that was superfluous - 14 kg, there were literally 2-3 kilograms left. Perhaps my physical activity also helped me - I constantly move in the forest. My wife could not eat, as I could not stand even two weeks. Complained of fatigue and depression. I didn’t have a bad mood or fatigue - there is no time to pay attention to this, I didn't notice any other changes either. It seems that the diet is "male". Thank you, I'm happy!"