Detailed description and menu of a low-carbohydrate diet for a week

A low-carbohydrate diet is one of the most discussed topics not only among professional athletes, but also among ordinary people whose goal is to get rid of extra pounds.

Despite the popularity of drying the body and the effective results, you should not, at any cost, start a “no-carbohydrate diet” without finding out all the nuances.

What is a no-carb diet?

A low-carbohydrate diet is a special diet that is based on limiting the amount of carbohydrates consumed.

Reducing carbohydrates in the diet to an extreme minimum (or strictly controlling their quantity) is the principle on which the well-known Dukan, Montignac, Kremlin, low-carbohydrate keto diets, as well as the low-carbohydrate fasting Atkins diet are based.

Following such a diet leads to weight loss, although it does not require cutting, monitoring or counting calories. This happens because harmful foods containing both slow and fast carbohydrates, which contribute to the gain of unnecessary centimeters of fat tissue, are removed from the diet.

How is it dangerous?

Despite such an absolute advantage as rapid weight loss, there are some dangers in this diet:

• Due to a sharp decrease in the amount of carbohydrates, as an energy source for the body, memory problems first arise, there is constant lethargy and absent-mindedness.
• Since the diet involves the inclusion of more fatty foods in the diet, this does not have the best effect on the condition of blood vessels, the liver and the functioning of the gallbladder.
• With a thoughtless and illiterate approach to diet, the development of substandard formations in internal organs is possible.

Diet principle

To achieve the desired result, you must follow the following rules and restrictions of a carbohydrate-free diet:

• Be sure to combine diet with exercise. Firstly, the result of training in combination with a diet will be the loss not of muscle mass, but of subcutaneous fat. And secondly, physical activity will help maintain skin elasticity. Periodic training helps ensure that with rapid weight loss, the skin will not sag excessively.
• Establish control over water consumption. The volume of water consumed per day (clean - not soup, not tea) should be at least 2 liters. It is recommended not to drink for half an hour after eating (do not drink food).
• Eat at least 6 times a day (or 5 depending on the length of time you are awake). Eliminate “unauthorized” or “accidental” eating. The energy from a properly set portion of protein food, which provides a feeling of fullness, will undoubtedly be enough until the next meal.
• It is advisable to take your final meal at 8 pm (or no later than 3 hours before bedtime). Water will help satisfy your hunger. It has zero calorie content, stretches the walls of the stomach and helps relieve the feeling of hunger. This move is ideal for the stomach. But only for a while. After this “deception” of your own body, it is advisable not to delay the moment of going to bed, since the stomach will again “demand” food intake.
• Avoid oil when cooking and seasoning foods. Or use flaxseed, or, in extreme cases, olive oil. It is allowed to cook food in the oven or on the grill. But it’s best if the menu includes boiled or steamed dishes. Season salads with lemon juice.
• Under no circumstances should you try to eliminate carbohydrates from your diet, even in minimal quantities. A complete refusal of carbohydrates will not benefit the body and will lead to significant health problems. The daily diet should contain complex carbohydrates (porridge, vegetables) - at least 20 g per meal.

Chicken salad with spinach

We offer another option for a tasty and satisfying meat salad. We will need:

• 150 g grilled chicken breast;
• half a yellow bell pepper;
• 2 tablespoons spinach;
• lettuce leaves;
• for dressing: 1 teaspoon lemon juice, 2 teaspoons olive oil.

Remove the skin from the breast and cut into strips. Cut the bell pepper into small strips. Boil frozen spinach in salted water. Tear lettuce leaves with your hands. Season the salad with oil and lemon juice, salt and add your favorite spices.

Important: prepare all salad dressings yourself, as store-bought versions contain many carbohydrate additives.

Advantages and disadvantages

How it works

We’ve sorted out the glycemic index, now let’s find out what causes weight loss on a carbohydrate-free diet. It's simple.

To produce glucose and obtain other sources of energy, the body needs a substance called alanine. The body does not receive enough carbohydrates, so it has to use “fat reserves” to produce alanine. To prevent muscle mass from shrinking, you need to consume protein foods.

You gradually lose weight, the body is cleansed and unloaded. Vigor and well-being are guaranteed.

Note: Alanine is an aliphatic amino acid that plays an important role in human energy metabolism. Thanks to the interaction of alanine with various biologically active compounds, other useful substances are formed in the body.

Permitted and prohibited products

Glycemic index (GI) is an indicator that reflects the rate of breakdown and transformation of saccharides into glucose. A high GI indicates a rapid rate of carbohydrate digestion. This provokes an insulin surge, which, in turn, promotes the conversion of excess carbon into fatty tissue, and, accordingly, leads to obesity.

Zucchini spaghetti with chicken and soy sauce

Proper, healthy zucchini paste that you can eat every day without harming your figure. Thanks to the chicken fillet, the dish contains healthy protein, and the unusual zucchini paste saturates it with fiber.

KBJU per 100 g: 43/6/0.7/3.

Ingredients:

• Zucchini – 3 pcs.
• Chicken fillet – 600 g.
• Garlic – 2 cloves.
• Soy sauce.
• Italian herbs.

Preparation:

1. Wash three medium zucchini and grate them on a Korean carrot grater along with the peel. You can also cut zucchini without using a grater, but it will be much longer and more difficult.
2. Cut the chicken breast fillet into small pieces. Finely chop the garlic.
3. Next, you need to fry the fillet and zucchini separately. Place two frying pans on heat and add a drop of olive oil to each.
4. Add the zucchini noodles and chicken and fry, stirring occasionally. 3-4 minutes before the zucchini is ready, add garlic and spices.
5. Place the finished spaghetti on a plate and add chicken fillet. We complement the dish with a small amount of soy sauce and sesame seeds.

Table of no-carbohydrate foods

A table that shows the amount of nutrients in 100 g of product will help you determine the list of foods that are desirable for consumption on a diet and create a competent diet.

Beef salad

This salad is suitable for holiday feasts and as lunch or dinner. Instead of beef, you can use veal or boiled chicken.

Salad composition:

• 200 g boiled beef;
• 4-5 cherry tomatoes;
• lettuce leaves;
• 4-5 quail eggs.

Salad dressing:

• 1 teaspoon olive oil;
• 1 teaspoon apple cider vinegar;
• 1 teaspoon classic mild mustard;
• garlic clove;
• salt, pepper, spices.

Boil the beef in advance, then cool it and cut it into strips. Tear lettuce leaves into small pieces with your hands. Mix all salad dressing ingredients and add crushed garlic. Cut tomatoes and boiled quail eggs into halves. Place lettuce leaves on a plate, then pieces of meat, eggs and tomatoes, pour over the sauce.

Menu for the week

Based on the data from the table, you can personally create an approximate diet for each day and month. As a possible menu for the week, below is a combination of dishes and products (can be changed).

Low Carb Recipes

As mentioned above, the above menu is not the only one. Product and dish combinations may vary. Below are some examples for updating your diet.

Cottage cheese casserole

Ingredients:

• cottage cheese 0% - 200 g;
• eggs – 1 pc.;
• oatmeal – 2 tbsp. l.;
• yogurt 0% - 50 g;

Cooking method:

• Grind cottage cheese with egg, add flakes, stir;
• Place the dishes with the mixture in a preheated oven at 120 degrees;
• oven cooking time – 30 minutes;
• then take it out, let it cool a little and pour over the yogurt;
• It is allowed to add sour fruits or berries.

Omelette pizza

Ingredients:

• eggs – 3 pcs.;
• medium tomato – 1 pc.;
• kefir 0% - 150 ml;
• beef (boiled) – 50 g;
• greens – 8 g;
• hard cheese – 20 g.

Cooking method:

• finely chop tomatoes and meat;
• grate the cheese on a fine grater, chop the herbs;
• mix kefir with eggs, beat with a whisk;
• pour this mixture into a preheated frying pan;
• Place prepared tomatoes, meat, herbs and cheese on top;
• After 3 minutes, cover the pan with a lid and reduce heat;
• cook for about 10 minutes;
• such a dish can be an excellent replacement for regular scrambled eggs, and if served after cutting into triangles, it can be a pizza.

Soup with semolina dumplings and cheese

Ingredients:

• potatoes – 100 g:
• carrots – 50 g:
• semolina – 1 tbsp:
• eggs – 1 pc.:
• processed cheese – 1 pc.:
• greens – 5 g.

Cooking method:

• Place finely chopped potatoes and carrots in slightly salted water;
• after boiling, cook for 20 minutes over low heat until tender;
• While the vegetable broth is cooking, you can form dumplings;
• mix the egg with semolina, add a little salt, let the mixture swell;
• when the broth boils, use a teaspoon to separate 5 g from the resulting semolina mass and drop into the soup;
• reduce heat;
• after 10-15 minutes turn off;
• then add greens and grated processed cheese.

Steamed chicken cutlets

Ingredients:

• minced chicken (fillet) – 300 g;
• onions – 1 pc. (small onion);
• egg – 1 pc.

Cooking method:

• add onion and egg to ready-made or self-prepared minced meat;
• mix thoroughly, form cutlets;
• Place a colander in a pan filled one-third with water (so that it does not touch the water);
• The bottom of the colander should be slightly greased with oil so that the cutlets do not stick;
• place the cutlets, cover with a lid;
• cook over medium heat for 20-25 minutes;
• ready-made cutlets can be sprinkled with herbs on top;
• It is also possible to season the dish with low-fat sour cream.

Vegetable salad with mushrooms

Ingredients:

• pickled mushrooms – up to 200 g;
• boiled carrots – 2 pcs. (small);
• green peas - 1 can;
• onion (green) – 15 g;
• olive oil – 5-7 g;
• low-fat sour cream (for dressing) – 10 g.

Cooking method:

• pour pre-finely chopped mushrooms, onions and carrots into the prepared bowl;
• add peas;
• season with butter and sour cream;
• Serve chilled.

Baked pumpkin with apples

Ingredients:

• pumpkin – 250 g;
• apple – 1 pc.;
• olive oil – 15 g;
• sour cream (low-fat) – 30 g;
• cinnamon – 2 g;
• honey – 5 g.

Cooking method:

• peel the pumpkin and remove the seeds;
• cut it into cubes and place in a heated frying pan;
• add oil and a few tablespoons of clean water, sauté for 7-10 minutes;
• then place it in a greased baking dish;
• Place apples cut into slices on top (width about 10 mm);
• Mix sour cream, honey and cinnamon separately;
• pour the resulting sauce over the pumpkin;
• cook in the oven for 30 -35 minutes at 250 degrees.

These recipes can easily be used for a low-carbohydrate diet for people suffering from diabetes.

Chicken balls with cheese

This dish is suitable even for a festive table, as an original and extremely tasty snack. To prepare the balls we will need:

• half a kilogram of chicken fillet;
• 200 g cheese;
• 2 cloves of garlic;
• 1 egg;
• a little vegetable oil;
• salt and pepper to taste.

So, let's start cooking. Chicken fillet must be scrolled through a meat grinder, add chopped garlic, salt and pepper to the meat. Mix everything thoroughly, then beat in a raw egg and add coarsely grated cheese. Mix everything thoroughly again. Grease the baking dish with sunflower oil, and then begin to form small meat balls. The balls should be baked in the oven at 200 degrees for 20 minutes. Halfway through baking, turn the balls over to the other side. Serve the balls hot. You can decorate them with finely chopped herbs.

Diet for diabetics

People with diabetes have their own reasons for following a diet consisting of certain foods. It is diabetics who most often suffer from excessive body weight (due to excess insulin).

The main task of following a carbohydrate-free diet is to achieve a decrease in the concentration of insulin in the blood. As body weight decreases, tissues become less susceptible to the hormone, and its total amount in the blood decreases. As a result, the process of normal glucose utilization in the body is established.

For diabetics, this diet is selected individually. It all depends on the characteristics of the body and the type of disease in the patient. Doctor's consultation and supervision required!

Contraindications

After weighing the pros and cons, doctors and nutritionists agree that a low-carbohydrate diet is unbalanced. And you should not resort to it as the main method of losing weight. Or stick to such a diet only in extreme cases for short periods of time, taking significant breaks.

The diet has clear contraindications:

• with reduced immunity and illness;
• during pregnancy and lactation;
• men and girls who have any problems with the digestive system;
• for diseases of the cardiovascular system;
• for kidney and liver diseases;
• for disorders of the nervous system.

No-bake salmon muffins

This appetizer is very unusual and delicious at the same time. You will need:

• several thinly sliced ​​salmon pieces;
• cottage cheese;
• herring fillet;
• dill.

Take a silicone muffin mold. Place a thin slice of salmon on the bottom of each. Then mix cottage cheese with herring fillets and salmon pieces in a blender. Add finely chopped dill to the curd-fish mixture. Place the curd muffins into the molds and seal with a spoon. Place in the refrigerator for a couple of hours. Then you can arrange them beautifully on a dish, and decorate with sprigs of dill on top.

Side effects

Like any diet, this nutritional method also has its negative aspects.

Among them:

• frequent constipation;
• development of kidney and liver diseases;
• avitaminosis;
• uncontrollable irritability;
• suppression of the body's immune function;
• fatigue, lethargy;
• decreased attention;
• depression of brain function.

The appearance of some side effects can be avoided with proper diet planning, additional intake of vitamins and macroelements, and monitoring the duration of the diet.

Quitting the diet

Getting out of the “no-carb” diet is just as important as the process of sticking to it. A competent exit will help you maintain your results and not gain more kilograms than you lost.

For this you need:

• at the end of the diet gradually allows you to add “new” foods to the diet - cereals, pasta, vegetables;
• try not to skip meals, maintain 5-6 meals a day;
• you can introduce a “healthy plate” rule;
• Drink sugar-free drinks and avoid soda;
• devote time to physical activity (gym exercises, walks, swimming).

Based on reviews from those who followed a no-carb diet, it becomes clear that this diet promotes rapid weight loss. But you need to listen to your body with special attention and carefully monitor your well-being. Perhaps beauty requires sacrifice, but not at the expense of health.

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.

Reviews

Below are some reviews about the no-carb diet and its results:

Photos before and after

Photos before and after a no-carb diet:

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Pizza omelette

This dish tastes like regular pizza, but instead of dough, omelette mixture is used. Beat eggs with milk, add salt. Pour into a baking dish or pan. Add chopped tomatoes, pieces of boiled chicken, grated cheese, and finely chopped herbs. When the pizza is ready, carefully remove it to a large platter and cut it like a regular pizza.

Low-carbohydrate diet. Recipe for egg rolls with vegetables: