Low carb diet for weight loss

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

low-carbohydrate diet foods

Good looks and healthy content - this may seem like an ideal that everyone should try. Especially when it comes to girls. Although everyone needs to monitor their health, manage their weight, and lead a healthy lifestyle, not everyone is ready to eat properly. Most people who see that they have some kind of additional anxiety generally resort to diets to eliminate it. In particular, the low-carbohydrate one is quite popular. Probably because it sounds appealing: they say, eat less carbs - and everything will be great for you! What should you keep in mind when planning to lose weight due to diet?

To get started - without starting any - you need to see a doctor, get the necessary tests and examinations. The ability to limit yourself to a certain food for a while should be determined and approved by a specialist. The same doctor will accurately advise a therapeutic (or at least will not hurt) diet with specific, individual indicators of health.

You should also immediately understand that diets cannot be considered a means to lose weight. These are courses of therapeutic measures against some diseases and pathologies with very short-term side effects of weight loss.

So you can return to the story of another "technique" of rapid but temporary weight loss. It is worthwhile to list the principles of a low-carbohydrate diet here. These include:

  • not to exceed the normalized amount of carbohydrates consumed;
  • to give up flour products;
  • put aside honey, sugar, molasses, syrup, sucrose, maltose;
  • drinking water for thirst (the average ratio per person is 30 milligrams per kilogram);
  • add flaxseed oil, carnitine, selenium to the diet;
  • consume vitamins;
  • exclude starchy foods;
  • Avoid alcohol and carbonated beverages.

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

Low carb diets are contraindicated in people without impaired bowel function, adolescents, children, breastfeeding or pregnant women. People with diabetes, liver, cardiovascular or kidney disease should also give up this way to lose weight. But your doctor should tell you all this.

Low carb diet for weight loss

A low-carbohydrate diet is based on limiting the intake of complex carbohydrates, while simple ones should be avoided altogether. The diet should consist mainly of proteins. They will give you a feeling of long-term satiety, provide the energy needed to continue their vital activities. At the same time, it is important to remember that food is healthy and contains enough vitamins, minerals and plant fiber. Therefore, you should eat enough vegetables with protein.

What is the essence of the method of losing weight

There is a general decrease in the caloric content of the diet due to the restriction of simple carbohydrates. Due to the lack of normal amounts of calories, the body is looking for new sources of energy within itself. They are found in glycogen, which is found in large amounts in muscles, fat deposits and the liver. Instead of the body destroying itself and losing weight, the person loses serious problems (for example, intoxication due to the release into the blood of the breakdown products of found and used nutrients).

Pros and cons

The benefits of a low carb diet are:

  • cooking does not require much effort and time;
  • digestive process is normalized;
  • well-being improves;
  • man does not experience a constant feeling of hunger.

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


  • there may be constipation due to an increase in the amount of processed proteins;
  • high fiber content in the diet can lead to gastrointestinal diseases;
  • Cholesterol 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 nutrients.

Balance of proteins, fats, carbohydrates

Any healthy - non-diet should maintain a proper balance of fats, carbohydrates and proteins. It makes us feel good all day long. And you will not gain weight. It is traditionally believed that the ideal ratio of nutrients is:

  • 25% to 30% proteins;
  • fat between 20% and 25%;
  • carbohydrates are between 40% and 50%.

In this case, you should forget about such indicators. On a low carb diet, reduce the amount to 25% -30%. You do not need to set such a low percentage for yourself from the first day: the body can be stressed. But it is necessary to gradually approach these values. Approximately 20-30% of protein should be consumed. The fat should be about 30-40%.

You need to monitor your situation carefully. In case of deteriorating health, it is better to abandon this diet and seek professional help, because health is in danger.

Low Carbohydrate Diet - Quantitative Carbohydrate Table (100 grams)

Products Carbohydrate content (grams)
sugar 99. 8
bal 95. 8
pasta 70. 5
milk chocolate 50. 4
sunflower seeds eighteen
a tomato four
milk 12
banana 22
potato sixteen
apple 10
citrus 7
walnut eleven

Low carb diet for diabetes

The first thing to remember when reading the introductory materials of the diet is that any of the latter is prescribed by a doctor. And not just like that, after getting acquainted with the patient's test history, medical history and other necessary documents. Self-medication is harmful and dangerous.

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

The woman's blood pressure is measured

Licensed products

Low carb meals are made according to the list of allowed foods. And long enough: there are very few carbohydrate foods out there. You don't have to worry about that, the "lose less carbs" menu will always change.

Approved product schedule

Calories per 100 grams and BZHU indicators.

Product Calories (kcal) Carbohydrates (grams) Protein (grams) Fat (grams)
chicken breast 116 0. 3 19. 6 4. 1
turkey 193 0 21. 6 12
dana 89 0 20. 4 0. 9
pork 171 0 30. 46 4. 62
fish 86 0 16. 6 2. 2
mussels 77 3. 3 11. 5 2
shrimp 87 0. 8 18. 3 1, 2
Cheese 173 2 24. 35 7
chicken eggs 157 0. 6 12. 7 11. 5
Champignon 27 0. 1 4. 3 a
cottage cheese (5%) 145 3 21 five
rice 112 23. 5 2. 32 0. 83
green tea a 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
nonfat kefir 40 four 3 a
cabbage 28 4. 7 1. 8 0. 2
buckwheat 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 is found in fish, meat and eggs. These are the foods that dominate the diet.

Complete or partially limited products

Weight loss will be followed by diet and exercise. Foods that are partially or completely contraindicated for such a diet include:

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

Prohibited products table

Calorie values and BJU per 100 grams.

Product Calories (kcal) Carbohydrates (grams) Protein (grams) Fat (grams)
potato 192 23. 4 2. 8 9. 5
is a beet 40 8. 8 1. 5 0. 1
radish nineteen 3. 4 1, 2 0. 1
turnip thirty 6. 2 1. 5 0. 1
FIG 49 13. 7 0. 7 0. 2
grapes 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
pieces 275 29 11. 9 12. 3
pancake 233 26 6. 1 12. 3
bread 242 48. 8 8. 1 a
in rolls 317 51 7. 2 6. 2
halva 523 54 11. 6 29. 6
cem 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
bal 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 the week (with recipes)

A low carb diet means a varied and nutritious diet. There is no need to completely eliminate carbohydrates. Otherwise, you may feel bad the next day. The ideal choice is to consume carbohydrates in acceptable doses. However, you need to come to them gradually. There should be no dramatic change in eating habits. For those who want to lose weight quickly (albeit for a short time), it is recommended to prepare a menu a week in advance.

low carb diets


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


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


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


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


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


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


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

Diet recipes

There are many foods that are allowed in a low carb diet. This allows you to offer a variety of delicious and healthy dishes. Easy to prepare at home. You can either use ready-made recipes or make your own. The main thing is to follow the basic principles:

  • cook more in the steamer or 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.


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

Chicken fillets are cooked in a slow cooker


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


  • Wash the meat thoroughly, remove excess moisture with a towel.
  • Cut into portions, season with pepper and salt.
  • Send to a multi-cooker. Bay leaves, paste, add water.
  • Stir.
  • 1. Turn on "Off" for 5 hours.

Chicken casserole in the pot


  • spinach - 400 grams;
  • greens - a bunch;
  • vegetable juice - 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:

  • Wash and chop the vegetables. Divide the cabbage into inflorescences.
  • Cut the chicken into small pieces.
  • Chop the greens.
  • Stir. Add spices to taste.
  • Useful as juice, wine, broth marinade.
  • Arrange all ingredients in bowls. Add the marinade.
  • Cover with foil.
  • Place in a preheated oven (180 ° C). Cook for an hour.

Vegetable soup with beef meatballs

You will need:

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

To cook:

  • Bend until the beef is minced. No need to wash.
  • Add the eggs. Spices. Salt. Make small balls.
  • Chop the vegetables. Chop the greens. Chop the cabbage.
  • Boiled water.
  • Cook meatballs and other preparations for 17 minutes.
  • Add the herbs. Serve the meal.

Vegetarian borscht


  • water - 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.

To cook:

  • Peel a squash, grate it and cook until tender.
  • Cook onions and carrots. In this case, use a small amount of vegetable oil.
  • Pass the beets through a coarse grater.
  • Put all the ingredients in the resulting beet juice.
  • After boiling water, add salt to the pie.
  • When setting the table, decorate a plate with a dish with chopped herbs.

Dried chicken breasts


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


  1. Rub the chicken breast with salt.
  2. Fold in a glass jar, add cognac. Cover with cling film. Keep in the refrigerator for two days. Remove and mix twice a day.
  3. Wash the meat. Soak in cold water for 20 minutes. Remove and dry with towels.
  4. Wrap the pieces of meat in a linen towel and keep in the refrigerator for two days.
  5. Steam the meat in the oven for 3 hours.

Oat bran soup

What to do:

  • onion - 1 piece;
  • chopped dill - 1, 5 tablespoons;
  • 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 salted water for 20 minutes.
  • Add herbs and onions. Break.
  • Cook for 7 minutes. Fill the bran.
  • Remove from heat after 15 minutes.

Beijing cabbage and fruit salad


  • one head of cabbage - 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 slices.
  • Cut the apple into cubes.
  • Chop the cabbage. Add to the fruit.
  • Add herbs and salt. Season with lemon juice.

Meat with feta cheese in the oven

Is required:

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


  • Rinse the meat under cold water. Cut it out. Beat back.
  • It is spread in a mold after being previously lubricated with oil.
  • Salt and pepper. Pour the milk.
  • Send in an oven preheated to 190 ° C. Time: 60 minutes.
  • Take it out of the oven. Garnish with slices of cheese.
  • Give it back. Cook for another 30 minutes.
low-carbohydrate diet meat dish

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.
  • Put on a baking sheet with vegetables.
  • Bake for an hour at 180 ° C.
  • When combined with eggs, salad or sauce, the dish will be more appetizing.

Get off the diet

It is impossible for healthy people to continue their diet forever. There are a few things to keep in mind when planning to return to a more familiar diet. The main recommendation is a smooth transition. Some eating habits should not be drastically changed for others. Even after the diet, it is best to follow the recommendations of experts.

Important recommendations:

  • daily caloric intake should be gradually increased to the usual daily ratio. About 50 calories should be added each week;
  • you should eat more than 5 grams of carbohydrates per kilogram of body weight per day;
  • Spend a low-carb day at least once a week. To do this, you can use the recipes of the above dishes;
  • you should drink at least 2 liters of clean water a day;
  • 90% of food should be cooked or steamed in the oven. You can cook if necessary;
  • you should do light exercise every day. This is to stay in shape.

Expert opinion

A low-carbohydrate diet includes different amounts of carbohydrates per day (about 40 grams for women, about 60 grams for men). With long-term experience, this can lead to the undesirable consequences mentioned above.

Eating a balanced diet is known to be good for your health. But any diet is always an example of an unbalanced diet. Some of the nutrients needed by the body will always be deficient in the norm: carbohydrates, proteins, fats. Diet is a medicine. And the drug can not be taken forever. This is a temporary measure. But after taking it, everyone has two options: you can return to your old habits (which led to illness and weight gain) or you can start eating properly, balanced, rationally. Most of them go the first way. And this is natural: both science and practice have long proven that 95% of people can not lose weight after losing weight. This, unfortunately, is a "law of nature. "

But to go the second way and maintain a normal weight and health, 95% of them need the help of weight loss specialists, psychologists and psychotherapists. With the help of specially patented techniques, these experts can instill proper eating behavior in the form of a number of good habits that will relax your brain, nerves and center, making your whole life easier and more comfortable.

Imagine how comfortable and happy all normal people are with healthy habits of not thinking about how many calories and carbohydrates they eat, but eating how much and how much they want every day without the slightest stress - and at the same time maintain the right size and weight for life.