Low-carb diet: daily instructions and menu

Carbohydrate-free diets are not very popular because many people find them quite difficult to maintain. However, the extensive list of approved products and rapid results may suggest otherwise.The no-carb diet is a type of diet that, despite its effectiveness, has attracted far fewer fans due to its apparent complexity. Many people believe that giving up carbs will be unbearable and will lead to ongoing crashes, resulting in less effective weight loss. At the same time, if you follow the rules carefully, you can easily follow the diet and lose up to seven kilograms of excess weight per week.Don’t self-medicate! Our articles collect the latest scientific data and opinions from leading experts in the field of health. But remember: Only a doctor can make a diagnosis and prescribe treatment.Why does this nutritional system achieve such excellent results? In fact, a low-carb diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.

The Essence of a Carb-Free Diet

The low-carbohydrate diet is based on the principles of ketogenic dietary therapy, which has been used to control epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully controlled epileptic seizures with the help of a ketogenic diet, created a science center to draw attention to carb-free diets.The no-carb diet is gentler than the ketogenic diet and does not put the body into ketosis (a state in which the body uses fat instead of carbohydrates as a source of energy), but it does help you lose weight.For women, a low-carb diet is a popular way to lose a few kilograms of excess weight in a short period of time. Sometimes, even if you only stick to the diet for a week, you can lose 6kg or more. The essence is that the body does not accept too many carbohydrates, thereby accumulating fat. During this diet, the body burns some of the accumulated fat instead of the carbohydrates consumed.

Low-carb diet: recommendations

For those who decide to follow a low-carb diet to lose weight, it is important to control the amount of salt and fluids. It's best to drink clean water, but unsweetened soda will also work. As for salt, it is important to eat a little more than usual. For example, you can drink one to two cups of broth per day.

Low Carb Diet: Snacks

To control your weight and avoid foods you can't eat on a carb-free diet, it's important to focus on safe snacks. This can be hard-boiled eggs, unsweetened yogurt or plain carrots.

Exercise on a low carb diet

Another important rule of the carb-free diet: for maximum results, you need to engage in some kind of physical activity every day, such as cycling, swimming, walking, strength training, or aerobics. But remember: the more frequently you exercise, the more foods containing complex carbohydrates you should eat.

Low-carb diet: allowed foods

The list of foods you can eat on a low-carb diet is extensive. From it you can easily create a varied menu for the week. The following products will help you achieve maximum results.

• Meat:Beef, mutton, pork, chicken.
• fish:Salmon, trout, haddock and more. River fish is the best choice.
• Egg:Eggs from all birds are rich in Omega-3.
• vegetable:Spinach, broccoli, cauliflower, carrots.
• Fruits and berries:Apples, oranges, pears, blueberries, strawberries.
• Nuts and seeds:Almonds, walnuts, sunflower seeds, etc.
• High-fat dairy products:Cheese, butter, heavy cream, yogurt.
• Fats and oils:Coconut oil, butter, lard, olive oil and fish oil.

On a low-carb diet, you can also drink black coffee without milk, wine, or chocolate. But in moderation.

Low Carb Diet: This Week's Menu

We've compiled a sample menu of one-week low-carb meals for effective weight loss. We remind you that the maximum result that can be achieved is a loss of up to 7 kg in a week.A daily carb-free diet menu contains less than 50 grams of carbohydrates per day.

on Monday

• breakfast:Omelette with a variety of vegetables, fried in butter or coconut oil.
• dinner:Yogurt with blueberries and a handful of almonds.
• dinner:Cheeseburger without bun, veggies and salsa.

Tuesday

• breakfast:Bacon and eggs.
• dinner:Burger without bun and greens.
• dinner:Salmon with butter and vegetables.

Wednesday

• breakfast:Fry eggs and vegetables in butter or coconut oil.
• dinner:Shrimp salad with olive oil.
• dinner:Grilled chicken with vegetables.

Thursday

• breakfast:Omelette with a variety of vegetables, fried in butter or coconut oil.
• dinner:Smoothie with coconut milk, berries, almonds and protein powder.
• dinner:Steak and vegetables.

Friday

• breakfast:Bacon and eggs.
• dinner:Chicken salad with olive oil.
• dinner:Steak with vegetables.

Saturday

• breakfast:Omelette with various vegetables.
• dinner:Yogurt with berries, coconut and a handful of walnuts.
• dinner:Meatballs with vegetables.

Sunday

• breakfast:Bacon and eggs.
• dinner:Coconut milkshake, some heavy cream, protein powder and berries.
• dinner:Grilled chicken wings with raw spinach.

Disadvantages of a no-carb diet

• Consuming limited amounts of food, especially fruits, vegetables, and whole grains, can lead to micronutrient deficiencies.
• Many people experience symptoms such as diarrhea, fatigue, cramps, and headaches when following a no-carbohydrate diet.
• Low-carb diets can cause elevated levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver disease and cardiovascular disease.
• Some people find it difficult to stick to a strict diet, so weight loss may be temporary. It can also lead to eating disorders.

Low-carbohydrate diet: risks and contraindications

Most people can follow a no-carbohydrate diet without serious risks, but some people should start one only if prescribed by a doctor:

• People with diabetes and taking insulin;
• Hypertensive patients;
• Pregnant and breastfeeding women;
• People with kidney disease;
• teenager.

Simple recipes for a low-carb diet

Fry eggs and vegetables in coconut oil

raw material:Coconut oil, fresh or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).

instruct:

• Add coconut oil to the pan and turn on the heat.
• Add vegetables. If using a frozen mix, allow the vegetables to thaw slightly for a few minutes.
• Add 3-4 eggs.
• Add spices - this can be a mixture or just salt and pepper.
• Add spinach (optional).
• Fry until cooked.

Herbed Fried Chicken Wings and Salsa

raw material:Chicken wings, spices, herbs, salsa.

instruct:

• Rub chicken wings with spice mixture of your choice.
• Place them in the oven and bake at 180-200°C for about 40 minutes until browned.
• Serve with vegetables and salsa.

No Carb Cheeseburger

raw material:Butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.

instruct:

• Add oil to the pan and turn on the heat.
• Chop the minced meat and fry in a frying pan, add spices.
• Flip the slices until done.
• Add a few slices of cheddar cheese and some cream cheese on top.
• Reduce heat and cover until cheese is melted.
• Serve with raw spinach. If you like, you can baste the greens and spinach with the grease from the pan.
• To make the burgers juicier, add a little salsa.