Low-carbohydrate diet. Menu for every day for weight loss. Table of products, recipes. Photos and results. Reviews

Advantages and disadvantages

A low-carbohydrate diet for weight loss (the menu for each day will be described later in the article), like any other, has its pros and cons. There is no need to completely remove carbohydrates from your diet. Their consumption should be limited.

Pros of the diet:

• No feeling of hunger.
• Less restrictive than other diets.
• Meat and fish can be eaten in large quantities.
• During a diet, the amount of sugar in the blood decreases, which promotes fat burning and energy production.
• By playing sports while dieting, you can achieve beautiful relief on your body.
• If you follow the rules about the correct exit from the diet, the lost kilograms will not return.
• After 1-2 weeks you can see a positive result.

Minuses:

• Since the amount of protein consumed during the diet increases, in order to avoid dehydration, you need to drink more water than usual.
• Minimal consumption of carbohydrates can lead to deficiency of B vitamins and folic acid.
• Psychological factor. It’s not easy to give up gastronomic habits developed over the years.
• The body is being rebuilt, resulting in rapid fatigue, lethargy, nervousness, and aggression.
• Gastrointestinal problems, constipation may occur.
• Due to a sharp decrease in carbohydrate intake, changes occur in the body's metabolic processes. There may be bad breath.
• High protein consumption overloads the kidneys and liver.
• Possible poisoning by ketone bodies. Harms the kidneys, liver, and brain.

How to get out of a low-carb diet?

To avoid regaining excess weight, you need to be able to control your own eating behavior. There should be no less strictness than during the diet.

The main thing is not to relax after the restrictions. Don't rush to reward yourself with your favorite cakes, French fries and other foods that clearly lead to weight gain.

There must be restrictions. Try to learn how to study the contents of your plate not only during the diet or when you are going off it. This should become your habit for life.

The transition from dietary nutrition to a regular diet should be gradual. In addition to regaining lost kilograms, you can cause a serious blow to the body if you pounce on high-calorie foods.

Try to stay physically active. After all, the caloric content of the diet gradually increases, and the chances of gaining excess weight increase. An important point is a positive psycho-emotional background. A bad mood makes a person eat unnecessary chocolate or cake. A positive attitude helps to create the right motivation, engage in physical activity and maintain the achieved results.

Changes in the body when you give up carbohydrates

Carbohydrates are responsible for producing energy in the body. Long-term abstinence from carbohydrates leads to impaired brain function. One of these manifestations is ketosis (formation of ketone bodies). General fatigue, dry mouth, insomnia, and runny nose appear. Next, dehydration develops. On a protein diet, extra pounds are quickly lost.

But first of all, all the liquid leaves; 1 g of carbohydrates (in the form of glycogen) retains 3-4 g of water.

Good mood, tone, energy - all this is the result of carbohydrate consumption. Excluding them from the diet increases the risk of losing vital energy. Due to surges in blood sugar during a carbohydrate-free diet, attacks of increased appetite become more frequent. The production of serotonin decreases, which means your mood worsens. Due to a lack of fiber, problems with the gastrointestinal tract and constipation appear.

Low-carbohydrate diet at home

When starting a low-carbohydrate diet at home, you must definitely consult a doctor, as there are a number of contraindications: diseases of the digestive and cardiovascular systems; disturbances in the functioning of the genitourinary system; presence of chronic diseases; period of pregnancy and lactation.

To make it easier to follow such a diet at home, it is recommended to alternate two different days with different diets and, accordingly, the ratio of nutrients. The main and unchangeable rule for any day is to drink a glass of melt water immediately after waking up.

1st day

Breakfast: 150 grams of cheese and 1 pc. tomato

Lunch: 120 grams of hard cheese and 1 apple.

Lunch: 200 grams of boiled meat and a portion of vegetable salad.

Afternoon snack: salad of grilled vegetables.

Dinner: 4 pcs. boiled chicken eggs and 2 pcs. tomatoes

Approximate ratio of nutrients:

• 150 grams – proteins.
• 140 grams – fat.
• 30 grams – carbohydrates (fiber only).
• 2000 calories.

2nd day

Breakfast: 220 boiled chicken fillets and 2 pcs. cucumber

Lunch: 120 grams of herring and 1 pc. tomato

Lunch: 250 grams of baked fish and 100 grams of fresh cabbage salad.

Afternoon snack: 200 grams of low-fat cottage cheese and a glass of fermented baked milk.

Dinner: 3 pcs. shallot eggs and 2 pcs. tomato

Approximate ratio of nutrients:

• 170 grams – proteins.
• 120 grams – fat.
• 40 grams – carbohydrates (fiber only).
• 2200 calories.

You can vary the menu according to your personal preferences. The main thing is that your diet contains foods with a minimum content of carbohydrates, and ideally with their complete absence. And products containing protein and fat are ideal for preparing dishes on a low-carbohydrate diet.

One of the tricks of a low-carbohydrate diet is the use of mayonnaise, which is prepared according to a special recipe. 50 ml three percent vinegar, 250 ml olive oil, 1 pc. chicken egg, head of garlic, salt, sugar to taste.

When preparing the product, take the yolk and start whisking, gradually pouring in 25 ml of olive oil. Having added 100 ml, take a mixer and continue to beat until all the butter has been added. The final touch is adding salt and all the spices according to personal preference.

It is not recommended to stick to the diet for a long period of time. This is due to the fact that a long-term absence of carbohydrates in the diet negatively affects the functioning of the body, and especially the activity of the brain. The maximum permissible period of a carbohydrate-free diet is no more than 30 days.

Types of low-carbohydrate diets and their goals

A low-carbohydrate diet for weight loss (a daily menu with recipes will be later in the article) comes in several types. The goal of these diets is one - weight loss. An ordinary protein (constant) diet contains a large amount of proteins and a minimal amount of carbohydrates.

It is necessary to switch to this diet by gradually removing carbohydrates to a minimum. This low-carb diet can be used on an ongoing basis. Periodically (once a week) arrange a “belly festival” so that the metabolism does not begin to slow down. By reducing your carbohydrate intake to 50 g per day, you can quickly lose weight.

Consumption predominates:

• meat;
• fish;
• nuts;
• eggs;
• fruit;
• vegetables;
• seeds;
• healthy fats.

Ketogenic diet. Most often it is preferred by athletes. The purpose of such a diet is drying (getting rid of fat through a certain diet and training). Drying allows the muscles to look sculpted and aesthetically beautiful. During this diet, it is recommended to consume more calories than you eat. The duration of the diet is about 2 months.

Circular food system. Intensively eliminates excess weight.

Features of this diet:

1. a certain sequence of meals;
2. optimal breaks between meals;
3. Possibility to slightly change the menu.

The result of this mode directly depends on some rules:

• Alternate intake of liquids and solids. This is done in order to reduce the risk of fat deposits. It is strictly forbidden to drink food with water. You can drink liquid 2 hours after eating.
• Maintain a two-hour interval between liquid and solid foods. This regime speeds up metabolism.
• Circular nutrition. The time between doses is 2 hours. Choose a certain set of products and repeat it in a circle.

Low carb recipes. Low carb recipes for weight loss

You should include more protein and fiber in your diet for weight loss. Sauces, mayonnaise, and seasonings are rarely added. The low-carb diet menu is varied and effective, and it is not difficult to follow.

Blueberry smoothie

400 ml of milk, 85 g of fresh berries, 1 tablespoon of lemon juice and half a teaspoon of vanillin are placed in a blender and mixed until smooth. If necessary, add a little lemon juice at the end.

Salad with nuts and zucchini

First, prepare the dressing so that it infuses. Combine 2 tablespoons of olive oil, the same amount of mayonnaise, 2 teaspoons of lemon juice, chopped garlic clove, salt and pepper to taste.

Preparation:

1. Chop vegetables: lettuce, arugula, green onions.
2. Add olive oil, salt, pepper.
3. Peel, cut two zucchini into cubes, and fry until slightly browned.
4. Combine with greens.
5. 100 g of walnuts are slightly heated in the remaining oil and added to the vegetables.
6. Add the dressing and mix.

Baked salmon with broccoli and cheese

Recipe:

1. Cut 500 g of cabbage into inflorescences.
2. Leave for 2 minutes in lightly salted water.
3. Drain, scald and dry.
4. Place in a greased baking dish. Add oil and pepper to taste.
5. Sprinkle with cheese (140 g).

The salmon must be salted and peppered, then fried in a large amount of oil, 2-4 minutes on each side. Add to vegetables shortly before they are ready and sprinkle with cheese.

Table of permitted products

A low-carbohydrate diet for weight loss (a menu for every day, a table of allowed foods is presented below) is an excellent way to combat excess weight. The variety of foods makes this nutrition program easy and affordable.

Can also be consumed in small quantities:

• cereals (polished rice, buckwheat);
• butter, vegetable oil, coconut oil;
• garlic;
• pears.

From drinks:

• water;
• freshly squeezed juices;
• coffee;
• tea without added sugar.

Baked pink salmon

Ingredients: whole pink salmon, herbs, lemon, salt, spices, olive oil

Clean the fish (if you are unlucky and bought unpeeled pink salmon) and make several oblique cuts on each side of the carcass. Rub it with salt and pepper. Stuff the belly of the fish with herbs - parsley, dill, onion, garlic, basil - in short, everything that is drying in the refrigerator. Place thin halves of lemon slices into the slits.

Cover the baking sheet with a large piece of foil, spread a spoonful of olive oil on the foil and place the pink salmon there. Wrap the foil so that it covers the fish and bake in a preheated oven for 30 minutes.

Features of a low-carbohydrate diet for diabetics, athletes, vegetarians and pregnant women

Diabetes mellitus is a disease that causes many complications. To prevent them, you must follow some rules. Proper nutrition is one of them. Snacking and an unbalanced diet with this diagnosis leads to obesity and numerous other problems. A low-carbohydrate diet for weight loss, helps type 1 and type 2 diabetics.

A diet for patients with type 1 diabetes (insulin is administered by injection) is an excellent way to lose excess weight, as well as to stabilize blood sugar levels. For type 2, this diet is no less important. Eating fiber significantly slows down the process of fat absorption. Prevents obesity and reduces blood sugar levels.

Using a low-carb diet in conjunction with exercise can help you lose 200 to 400 grams per week.

A protein diet is often used by athletes in order to “dry out.” Drying is a process during which subcutaneous fat is removed, preserving muscle mass, making the body beautiful and sculpted. This happens due to abundant protein consumption. The maximum carbohydrate intake during the drying period is 250 kcal. During a high-protein diet, baked goods and fats are excluded.

Proteins are consumed per 1 kg of body weight, 2.5 kg of protein (daily). Divide the diet into 5 meals. To avoid health problems (vitaminosis), you need to take minerals and vitamins during your diet. Vegetarianism excludes the consumption of animal protein. But that doesn't mean vegetarians can't try a low-carb diet.

Meat, dairy products, fish are replaced:

• analogues from soy;
• beans;
• cereals.

During pregnancy, a woman's body is completely rebuilt. Proper nutrition is important for the health of the expectant mother and her baby. A strict low-carbohydrate diet is prohibited for pregnant women.

Excessive protein intake can cause kidney and liver problems. This may lead to undesirable consequences. Only by the second trimester can you think about a non-strict protein diet.

Low carb salads

EGG SALAD

Ingredients (for 12 servings): Eggs – 12 pcs. Peeled shrimp – 450 g Mayonnaise, salt, pepper – to taste Paprika – optional

1. Place a saucepan with eggs on the fire. While they are cooking, drain the shrimp. Make sure to squeeze out all the excess liquid from each shrimp, otherwise the salad will be runny.
2. Place all the hard-boiled and peeled eggs in one large plate and crush them thoroughly using a potato masher.
3. Add mayonnaise. Add a few tablespoons and then add a little at a time, bringing the salad to the desired consistency: not too thin, not too thick. Salt and pepper to taste.
4. Add shrimp. If desired, sprinkle the salad with paprika to decorate and enhance the flavor. Refrigerate.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 0.5

CELERY AND SEAFOOD SALAD

Ingredients: Celery (stems) – 200 g Sea cocktail – 200 g Mayonnaise – 1 tbsp. spoon Salt, pepper - to taste

1. Cut the celery stalks into thin strips (by hand or in a food processor).
2. Boil the seafood cocktail for 5 minutes.
3. Mix the ingredients and season with mayonnaise. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 3.5

SALAD OF CRAB STICKS

Ingredients: Crab sticks – 200 g Fresh cucumber – 200 g Mayonnaise – 1 tbsp. spoon

1. Cut crab sticks and cucumber into cubes.
2. Mix everything and season with mayonnaise, salt and pepper to taste.
3. If desired, you can replace the fresh cucumber with a salted one (pickled or lightly salted), and add a pinch of curry powder to the mayonnaise.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 2.5

CHINESE CABBAGE, CHICKEN AND PINEAPPLE SALAD

Ingredients: Chinese cabbage – 400 g Pineapple (fresh or canned) – 250 g Chicken – 200 g Green onion – 100 g Mayonnaise – 6 tbsp. spoons

1. Boil the chicken.
2. Cut all ingredients into cubes, mix and season with mayonnaise. Add salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 4.2

LIVER AND MUSHROOMS SALAD

Ingredients (for 4 servings): Beef liver – 200 g Eggs – 2 pcs. Dried mushrooms – 40 g Onions – 2 heads Mayonnaise – 100 g Vegetable oil – 100 g Salt, ground black pepper – to taste Dill.

1. Boil the liver and eggs. Wash the mushrooms, soak in cold water for 3 hours, then cook in the same water. Cool and drain the broth.
2. Cut the mushrooms and liver into strips, and the eggs into slices.
3. Cut the onion into half rings and fry in vegetable oil.
4. Place all ingredients on lettuce leaves. Salt, pepper and season with mayonnaise. Decorate with greens.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 2

PATE SALAD WITH TOFU AND TUNA

Ingredients: Tofu – 360 g Canned tuna (salmon) – small jar (120 g) Celery stalk – 1 pc. Carrots – 2 pcs. Onions – 1 onion Garlic – 1 clove Red wine vinegar – 100 ml Cayenne pepper – to taste

1. Mash 360g soft tofu with a fork. Pour 100 ml of red wine vinegar over it and leave to marinate for 15-30 minutes. Then drain off the excess vinegar.
2. Combine tofu and a small can of canned tuna or salmon in a blender.
3. Finely chop a stalk of celery, 1 onion, 2 carrots. Crush the garlic clove.
4. Place everything in a salad bowl and mix with tofu and tuna paste.
5. Pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 5

SALAD "POETRY"

Ingredients: Canned tuna - small jar (120 g) Egg - 1 pc. Cheese – 120 g Fresh cucumber – 50 g Onion – 40 g Wine vinegar – 1 tbsp. spoon Vegetable oil - 1 tbsp. spoon

1. Finely chop the onion and pour vinegar over it.
2. Mash the tuna with a fork in a salad bowl. Grate the cheese. Cut the egg and cucumber into cubes.
3. Mix all ingredients and season with oil. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 1.8

SALAD “TENDERNESS”

Ingredients: Beets – 2-3 pcs. medium size Onions – 1 small onion Eggs – 4 pcs. Cheese – 100 g Mayonnaise – 100 g

1. Boil the beets and eggs.
2. Grate the beets and cheese. Mash the yolk with a fork. Finely chop the onion and white with a knife.
3. All ingredients are placed in a salad bowl in layers: onion, protein, cheese, beets, yolk. Spread mayonnaise every 2-3 layers and lightly add salt.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 5

SALAD WITH TONGUE

Ingredients: Mushrooms - glass Tongue - 250-300 g Chicken - 150 g Celery root - 100 g Mayonnaise - 50 g Sour cream - 50 g Lemon juice - 1 teaspoon

1. Boil the chicken, tongue and celery root, and stew the mushrooms.
2. Cut all ingredients into strips and mix in a salad bowl.
3. Season with a mixture of mayonnaise, sour cream and lemon juice. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 1.5

How to create a menu for the day

The variety of acceptable products allows you to come up with an interesting menu.

Example for one day:

• Breakfast: 2-3 boiled or fried eggs (omelet), 100-150 g of hard cheese, tea or coffee (without sugar).
• Second breakfast: cottage cheese (5%-9%) - 200 g, sour cream 10%.
• Lunch: lean meat or fish soup (no pasta, potatoes). You can add a little herbs and salt.
• Afternoon snack: kefir or yogurt without additives. Cheese (100 g), pomegranate or apple.
• Dinner: boiled lean meat 200-250 g or seafood. After 30 min. After meals you can eat an apple or orange.

Drink water throughout the day and after dinner.

Low carb salads

Recipes for a Low Carb Diet

DIETA.RU - August 2007

Egg salad

Low carb recipe

Ingredients (for 12 servings): Eggs – 12 pcs. Peeled shrimp – 450 g Mayonnaise, salt, pepper – to taste Paprika – optional

Preparation:

1. Place a saucepan with eggs on the fire. While they are cooking, drain the shrimp. Make sure to squeeze out all the excess liquid from each shrimp, otherwise the salad will be runny.
2. Place all the hard-boiled and peeled eggs in one large plate and crush them thoroughly using a potato masher.
3. Add mayonnaise. Add a few tablespoons and then add a little at a time, bringing the salad to the desired consistency: not too thin, not too thick. Salt and pepper to taste.
4. Add shrimp. If desired, sprinkle the salad with paprika to decorate and enhance the flavor. Refrigerate.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 0,5

Celery and seafood salad

Low carb recipe

Ingredients: Celery (stems) – 200 g Sea cocktail – 200 g Mayonnaise – 1 tbsp. spoon Salt, pepper - to taste

Preparation:

1. Cut the celery stalks into thin strips (by hand or in a food processor).
2. Boil the seafood cocktail for 5 minutes.
3. Mix the ingredients and season with mayonnaise. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 3,5

Crab stick salad

Low carb recipe

Ingredients: Crab sticks – 200 g Fresh cucumber – 200 g Mayonnaise – 1 tbsp. spoon

Preparation:

1. Cut crab sticks and cucumber into cubes.
2. Mix everything and season with mayonnaise, salt and pepper to taste.
3. If desired, you can replace the fresh cucumber with a salted one (pickled or lightly salted), and add a pinch of curry powder to the mayonnaise.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 2,5

Chinese cabbage, chicken and pineapple salad

Low carb recipe

Ingredients: Chinese cabbage – 400 g Pineapple (fresh or canned) – 250 g Chicken – 200 g Green onion – 100 g Mayonnaise – 6 tbsp. spoons

Preparation:

1. Boil the chicken.
2. Cut all ingredients into cubes, mix and season with mayonnaise. Add salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 4,2

Liver and mushroom salad

Low carb recipe

Ingredients (for 4 servings): Beef liver – 200 g Eggs – 2 pcs. Dried mushrooms – 40 g Onions – 2 heads Mayonnaise – 100 g Vegetable oil – 100 g Salt, ground black pepper – to taste Dill.

Preparation:

1. Boil the liver and eggs. Wash the mushrooms, soak in cold water for 3 hours, then cook in the same water. Cool and drain the broth.
2. Cut the mushrooms and liver into strips, and the eggs into slices.
3. Cut the onion into half rings and fry in vegetable oil.
4. Place all ingredients on lettuce leaves. Salt, pepper and season with mayonnaise. Decorate with greens.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 2

Pate salad with tofu and tuna

Low carb recipe

Ingredients: Tofu – 360 g Canned tuna (salmon) – small jar (120 g) Celery stalk – 1 pc. Carrots – 2 pcs. Onions – 1 onion Garlic – 1 clove Red wine vinegar – 100 ml Cayenne pepper – to taste

Preparation:

1. Mash 360g soft tofu with a fork. Pour 100 ml of red wine vinegar over it and leave to marinate for 15-30 minutes. Then drain off the excess vinegar.
2. Combine tofu and a small can of canned tuna or salmon in a blender.
3. Finely chop a stalk of celery, 1 onion, 2 carrots. Crush the garlic clove.
4. Place everything in a salad bowl and mix with tofu and tuna paste.
5. Pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 5

Salad "Poetry"

Low carb recipe

Ingredients: Canned tuna - small jar (120 g) Egg - 1 pc. Cheese – 120 g Fresh cucumber – 50 g Onion – 40 g Wine vinegar – 1 tbsp. spoon Vegetable oil - 1 tbsp. spoon

Preparation:

1. Finely chop the onion and pour vinegar over it.
2. Mash the tuna with a fork in a salad bowl. Grate the cheese. Cut the egg and cucumber into cubes.
3. Mix all ingredients and season with oil. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 1,8

Salad “Tenderness”

Low carb recipe

Ingredients: Beets – 2-3 pcs. medium size Onions – 1 small onion Eggs – 4 pcs. Cheese – 100 g Mayonnaise – 100 g

Preparation:

1. Boil the beets and eggs.
2. Grate the beets and cheese. Mash the yolk with a fork. Finely chop the onion and white with a knife.
3. All ingredients are placed in a salad bowl in layers: onion, protein, cheese, beets, yolk. Spread mayonnaise every 2-3 layers and lightly add salt.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 5

Salad with tongue

Low carb recipe

Ingredients: Mushrooms - glass Tongue - 250-300 g Chicken - 150 g Celery root - 100 g Mayonnaise - 50 g Sour cream - 50 g Lemon juice - 1 teaspoon

Preparation:

1. Boil the chicken, tongue and celery root, and stew the mushrooms.
2. Cut all ingredients into strips and mix in a salad bowl.
3. Season with a mixture of mayonnaise, sour cream and lemon juice. Salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 1 serving: 1,5

English Salad

Low carb recipe

Ingredients: Mushrooms (white or champignons) – 150 g Chicken – 200 g Pickled cucumber – 1 pc. Mayonnaise – 20 g

Preparation:

1. Fry the mushrooms, boil the chicken.
2. Cut all ingredients into cubes and mix.
3. Season with mayonnaise, salt and pepper to taste.

Content of carbohydrates/conventional units according to the Kremlin diet in 100 grams: 1

BARIATRICS is the most effective method in the world today of LOSSING WEIGHT and MAINTAINING WEIGHT after LOSSING WEIGHT.

Detailed menu for the week

Below is an approximate menu for 7 days:

1. Monday. For breakfast you can eat cottage cheese (low-fat) and a cup of green tea. After a couple of hours, one small apple. For lunch and dinner, boiled chicken. Cook the meat with a little salt. Dull the feeling of hunger (if it occurs) with vegetable juice.
2. Tuesday. In the morning, fried eggs and ham. For second breakfast, half a piece of fruit (grapefruit or orange). During the day, baked or boiled fish. Vegetable salad for dinner. On the second day of the diet, you can drink coffee without sugar or black tea.
3. Wednesday. On the third day, increase the amount of protein. Divide boiled meat into 3 meals. In the evening, meat combined with vegetable salad. Suitable liquids include rosehip decoction, tea or coffee.
4. Thursday. For breakfast, boiled eggs and kefir. Baked meat for lunch, and a vegetable salad for dinner (you can add seafood). Satisfy your hunger between meals with fruit from the permitted table.
5. Friday. On the fifth day of the diet, you can add broth cooked with lean meat. For breakfast, cottage cheese casserole, low-fat kefir. Eat steamed fish for lunch. For the evening, a salad from permitted products.
6. Saturday. In the morning, omelet with ham. For lunch, baked rabbit (any lean meat). In between meals, kefir or apple. For dinner, a vegetable salad with a small amount of lean meat or fish. Tea or coffee.
7. Sunday. For breakfast, eggs in a bag, tea or coffee. After some time, fruit. For lunch, a dish of fish and seafood. In the evening, salad with ham. During the day, take a rosehip decoction.

This is an approximate menu for 7 days. Every day you can eat tasty and varied food. The list of products allows you to add seafood to soups and salads, cook eggs in three versions (omelet, in a bag, scrambled eggs), make pates from the liver, and dietary desserts from fruits.

Diet protein dinner. Menu options

So, your protein dinner must meet several basic criteria: dietary, tasty, low-calorie, healthy and simple.

All these words can describe a protein dinner, the options for which we offer you a menu: meat + vegetables; eggs + vegetables; cottage cheese + vegetables; cottage cheese + unsweetened fruits or berries.

Protein dinner - menu options:

1. Chicken breast + salad of tomatoes, cucumbers and spinach, dressed with a tablespoon of oil and lemon juice.
2. Rabbit + zucchini, tomatoes, Brussels sprouts, steamed asparagus.
3. Turkey + green beans, sweet peppers, carrots and onions, baked in the oven.
4. Beef + boiled beets, cauliflower and artichokes.
5. Eggs + broccoli salad, thinly sliced ​​zucchini, cherry tomatoes dressed with balsamic vinegar.
6. Cottage cheese + fruits or berries (you can choose any seasonal product: blueberries, plums, cherries, currants, strawberries, peach, raspberries, cranberries, kiwi, viburnum, tangerine, blackberries, melon, blueberries, quince, apricot, orange).
7. Cottage cheese + vegetables (choose any seasonal vegetable: sweet peppers, tomatoes, green peas)
8. Low-fat fish (hake, pike, pike perch, blue whiting, perch, pollock, carp, crucian carp) + lettuce, parsley, radish, celery stalk, arugula, tomatoes.
9. Omelette of 4 whites (remove the yolks) + spinach, cucumbers, radishes, sweet peppers.

Note: Meat for dinner should be boiled or steamed. The dietary method of baking in the oven is also allowed.

Competent menu planning for the month

A low-carbohydrate diet for weight loss, the menu for each day of which is described below, can be followed for a month.

• Breakfast is the first meal of the day and should be light and nutritious. It is best to eat egg dishes in the morning. Ham also goes well with breakfast. Low-fat cottage cheese, cottage cheese casserole, yogurt (without additives), kefir (you can use it to flavor the cottage cheese), a little low-fat sour cream. It is allowed to add a small amount of greens.
• A second breakfast is needed to maintain energy. A glass of kefir or a small fruit is great for a second meal.
• Lunch should be complete and satisfying. Hot first courses, porridge and meat are suitable for the third meal.
• In the afternoon, drink 250 g of kefir or yogurt. Fruits are also suitable for intermediate (between main) meals.
• The ideal dinner is a combination of proteins and vegetables. In the evening, the portion should not exceed 250 g.

A well-designed menu will help you lose extra pounds without harming your health.

Carbohydrate table

Simple and delicious recipes for low-carb dishes

To avoid getting bored with your diet, there are many tasty and easy-to-prepare dishes made from approved foods.

Vegetable cauliflower soup

• cauliflower - 150 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• sweet red pepper - 1 pc.;
• white beans - 50 g;

Boil the beans for 1-1.5 hours. Chop all the vegetables. Add to the pan with beans, cook for 20 minutes. over medium heat. You can add bay leaf and some herbs.

Fish soup with vegetable broth

• fish (any of the permitted products) - 200-250 g;
• onion - 50 g;
• carrots - 80-100 g;
• tomato - 1 pc.;
• a handful of greens;
• Bay leaf;
• peppercorns.

Chop the vegetables, place them in a saucepan, add herbs, bay leaves, peppercorns, and add water. Cook over low heat until the carrots are cooked. Place the fish cut into pieces into the vegetable broth and cook for 7 minutes. (if more fish will fall apart).

Meat soup

• any lean meat - 200 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• a handful of buckwheat;
• greenery;
• Bay leaf.

Pour water over the meat and boil. Add chopped onions, carrots, and bay leaves to the boiled meat. Cook for min. 10-15. Then add buckwheat (you can add zucchini) and cook until tender. At the end, sprinkle with herbs.

Mushroom soup

• mushrooms - 400 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• greenery;
• green peas (frozen or fresh) - 100 g;
• sour cream (low-fat) for serving.

Mushroom soup is a simple recipe for losing weight on a low-carb diet.
Pour water into a saucepan (half a saucepan). Bring the water to a boil and alternately at intervals of 5 minutes. add chopped onions, carrots, mushrooms, green peas, herbs (spices to taste). Serve the dish with sour cream.

Chicken roll

• chicken breast - 600-700 g;
• low-fat cottage cheese - 200 g;
• greenery;
• spices;
• vegetable oil - 50 ml.

Marinate the chicken breast overnight in oil and spices. The next day, roll the breast and stuff it with cottage cheese and herbs. Wrap the roll with thread. Bake in a preheated oven at 180°C for 50 minutes.

Squid stuffed with egg and ham

• squid (fresh or frozen) - 400 g;
• chicken eggs - 4 pcs.;
• ham - 150 g;
• onion - 1 pc.;
• garlic 2 cloves;
• greenery;
• sour cream.

Pour boiling water over the squid (2 times), peel. Peel the onion and fry. Chop ham, eggs, garlic, herbs and mix with onions and sour cream. Stuff the squid, secure with a toothpick, brush with sour cream. Preheat the oven to 200°C. Stuffed squid covered with foil should be placed in the oven for 5-10 minutes.

Cottage cheese and pumpkin dessert

• pumpkin puree - 100 g;
• low-fat cottage cheese - 200 g;
• sweetener to taste;
• milk 3 tbsp;

Make pumpkin puree. Place the cottage cheese in a bowl. Beat it with a mixer or blender, gradually adding milk and sweetener. Place the dessert in layers in a glass or ice cream container. The first and last layers are cottage cheese, in the middle there is pumpkin puree.

Raspberry milk dessert

• raspberries (fresh or frozen) - 200 g;
• milk - 250 ml;
• gelatin - 15 g;
• sugar - 125g;
• water - 150 ml.

Dilute gelatin according to the instructions on the package. Combine milk and sugar. Bring gelatin to a boil (do not boil) and pour milk and sugar into it. Add raspberries to the resulting mixture. Pour it all into molds to harden. Cool and refrigerate for 1-1.5 hours.

Cottage cheese cheesecake without baking

• butter - 100g;
• cookies - 220 g;
• granulated sugar - 125g;
• low-fat cottage cheese - 400g;
• milk - 100 ml;
• low-fat sour cream - 125 g;
• gelatin - 20-25 g;
• canned apricot.

Melt the butter, break the cookies and grind into crumbs with a blender. Mix cookies with cooled melted butter. Place the mixture in the mold (press it firmly to the bottom). Place in the refrigerator for 30 minutes. Dissolve gelatin following the instructions on the package. Leave it to swell.

In a deep bowl, mix cottage cheese and sour cream until smooth. Pour milk into a small saucepan or ladle, add sugar and gelatin. Over medium heat, bring milk with sugar and gelatin to a boil. Turn off the stove. Pour the prepared liquid into the cottage cheese with sour cream.

Mix. Cool. Place the resulting mass on the cookies (cheesecake base) and place in the refrigerator for 2.5 hours. After time, carefully turn the pie onto a plate and back again. Decorate with melted chocolate.
Serve dessert with apricots.

Stuffed pepper

For the recipe prepare:

• 3 bell peppers, in different colors for beauty;
• 300 g boiled chicken meat;
• 200 g curd cheese;
• 80 g grated hard cheese;
• 2 cloves of garlic.

Carefully cut off the tops of the peppers and remove the seeds. Cut the chicken into cubes, add chopped garlic, curd cheese and grated cheese. Salt everything and mix thoroughly. Stuff the peppers and compact the filling inside. You can insert a boiled egg into the center of each pepper. Place them in the refrigerator for several hours. After this, cut the peppers into rings. The appetizer is ready.

Reviews from nutritionists about a low-carbohydrate diet

Nutritionists recommend gradually reducing the amount of carbohydrates. Approximately 30-40 g per day. Completely eliminating them from the diet is dangerous to health. Nutritionists also warn that a high-protein diet can cause health problems. It is undesirable to “sit” on such a nutrition system for more than 2 weeks.

You can repeat the diet 3-4 times. in year. Leaving a diet is an important moment. In order not to harm the body and not regain lost kilograms, carbohydrates should be introduced gradually, giving preference to slow carbohydrates. Doctors also noted that this diet is effective. The main thing is the right approach.

A no-carb diet for weight loss is an effective and quick way to get your body in shape. The list of permitted products allows you to create a varied menu for every day. By following the recommendations, you can forget about extra pounds forever.

Giblets in a pot

Ingredients: 400 g chicken giblets, natural yogurt, onion, salt

Of course, you will have ceramic pots in your household, we had no doubt. Place chicken livers and hearts at the bottom of the pot, add salt, add chopped onion - just a little - and fill them with natural yogurt.

Close the pots with lids. Giblet the carcass in the oven at 200C for at least 40 minutes. You can check from time to time to see if the yogurt has boiled over, otherwise it might.

Authorized products

Low-carbohydrate nutrition is carried out according to the list of permitted products. And it's quite long: there are a lot of low-carb foods out there. There is no need to worry about this; the menu for “low-carbohydrate losers” will always be varied.

Table of permitted products

Indicators of calorie content and dietary fat per 100 grams.

Slow carbohydrates are found in cereals, fruits and vegetables. Protein - in fish, meat, eggs. These are the foods that should prevail in the diet.

Low carb diet for weight loss

A low-carbohydrate diet is based on limiting the consumption of complex carbohydrates, and simple ones should be completely abandoned. The diet should consist mainly of proteins. They will provide a long-lasting feeling of satiety and provide the amount of energy necessary to maintain life. It is important to remember that food should be healthy and contain a sufficient amount of vitamins, minerals and plant fiber. Therefore, along with protein, it is necessary to consume a sufficient amount of vegetables.

What is the essence of the weight loss method?

By limiting simple carbohydrates, there is a general reduction in calorie intake. Due to the lack of usual amounts of calories, the body searches within itself for new sources of energy. It finds them in glycogen, which is found in large quantities in muscles, fat layers and liver. It turns out that the body destroys itself and instead of losing weight, getting rid of extra pounds, a person gets serious problems (for example, intoxication due to the release of breakdown products of found and used nutrients into the blood).

Advantages and disadvantages

The following points can be considered as advantages of a low-carbohydrate diet:

• cooking does not require much effort and time;
• the digestion process is normalized;
• well-being improves;
• a person 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, since protein breakdown products - ketones - enter the blood. A person develops general malaise, weakness, frequent dizziness and nausea. All these are symptoms of intoxication, poisoning of the body. If you find at least one of them, you should immediately consult a doctor.

Besides:

• due to an increase in the amount of processed proteins, constipation may occur;
• a high fiber content in the diet can cause gastrointestinal diseases;
• Cholesterol contained in meat can cause cardiovascular diseases;
• Due to the refusal of certain vegetables and fruits, the body may lack vitamins and other useful substances.

Balance of proteins, fats, carbohydrates

With any type of healthy - non-diet - nutrition, the correct balance of fats, carbohydrates and proteins must be maintained. It is what allows us to feel good throughout the day. And you won't gain weight. Traditionally, the ideal nutrient ratio is considered to be:

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

In this case, you should forget about such indicators. When on a low carbohydrate diet, their amount should be reduced to 25% -30%. From day one, you don’t have to set yourself such low percentages: the body may be stressed. But gradually we need to get closer to these values. Protein should be consumed at approximately 20%-30%. Fat should be about 30%-40%.

You need to carefully monitor your condition. If your health worsens, it is better to abandon this diet and seek help from specialists, since health is “at stake.”

Low-carbohydrate diet - table of foods with quantitative carbohydrate content (per 100 grams)

Recipes for a low-carbohydrate diet, products, menus

A carbohydrate-free nutrition system, as one of the types of weight loss systems, appeared in ancient times. With its help, you can not only reduce the amount of subcutaneous fat, but also maintain the amount of muscle mass.

Any diet is stressful for the body and entails a number of restrictions and adherence to basic rules and principles.

But with strict observance of all conditions during this diet, which, in turn, is quite satisfying, the effectiveness of weight loss reaches from 5 to 8 kilograms over a period of 14 days.

Basic diet

Foods that can be eaten without restrictions:

• meat (beef, veal, rabbit, turkey);
• poultry eggs and offal (liver, tongue, heart);
• fish and seafood (sea fish fillets, shrimp, lobsters, crabs);
• dairy products (cottage cheese, sour cream, milk, unsweetened yogurt);
• berries, citrus fruits and other low GI fruits;
• vegetables (fresh cabbage, peas and beans, leafy greens and vegetables);
• nuts and seeds.

In general, the good thing about a carbohydrate-free way to lose weight is that you can create your own diet, based on the calorie content tables. In these tables you will also see the content of fats, proteins, and carbohydrates.

Quitting the diet

Getting out of a diet is no less important than the process of losing weight itself. As soon as you break any of the rules, all your efforts will go down the drain. How to get off the diet correctly:

1. Return to your normal diet gradually, adding new foods every week. For example, seven days after the end of the marathon you introduce pasta into the menu. After fourteen days - starchy vegetables, after three weeks - porridge, and so on...
2. Continue to eat fractionally: in small portions several times a day. Nutritionists say that eating 5 meals a day is much healthier than eating less frequently.
3. Follow the green plate rule. It goes like this: Half of it is filled with leafy greens and crunchy vegetables. One quarter of the plate: grains - rice, bulgur, beans, etc. and the second quarter: healthy protein products the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrates consumed increases by only 30 grams every day. It’s great if it’s slow carbohydrates.
5. Don't forget about physical activity. You don't have to spend your evenings in the gym; you can just walk briskly and do light exercises in the morning.
6. Limit your fat intake.