The Complete Guide to Low Carb Diet for Weight Loss + Before and After Results

Few people can be happy with extra pounds on their own body. In an effort to get rid of unnecessary burden, many give up fatty and high-calorie foods, try out all kinds of diets and train hard in the gym. Often, in an effort to lose weight, we do not realize that it is not the quantity of food eaten, but the quality of the food that can change something. But sometimes it’s enough to reduce the amount of carbohydrates you eat.

Low-carb diet - menu for the week

Also read: Is it really possible to lose 20 kg in 2 months?

Low Carb Diet Review

We tend to eat a lot of processed foods that are loaded with sugars. One of the tenets underlying the diet is to reduce the amount of sugar consumed daily, especially added to soft drinks and desserts. This step will also help reduce the amount of simple carbohydrates that our bodies process as sugars. Whether it's real sugar or simple carbohydrates, cutting them out of your diet can greatly benefit your overall health.

Reducing the amount of sugar you consume will help you finally find the answer to the question: “How can you lose 2-3 kilograms per week?” Basically, low-carb diets are effective when people not only eat less sugar, but also control their portion sizes and choose healthier snacks. Snacking on something high in protein and fat will keep you full for much longer than eating a carbohydrate snack.

Fully or partially limited products

Those who are losing weight should choose their food wisely. Products that are partially or completely contraindicated for a diet of this kind include:

• sugar, chocolate, candy;
• sweet sodas and alcohol;
• raisins, bananas, grapes, dried fruits;
• baked goods (cakes, cookies);
• spicy foods (pepper, garlic, mustard);
• fatty meat, lard;
• snacks with spicy, smoked, salty or sour taste.

Table of prohibited products

Calorie and nutritional value values ​​per 100 grams.

Basics and rules of diet

Typically, throughout the day, we get at least half of our calories from carbohydrates, and most people consume between 50 and 150 grams of them per day. The recommended daily intake for adults is 130 grams. But as someone who wants to lose weight on a low-carb diet, you will need to reduce the amount to about 20-50 grams per day.

This can be a radical change for many people. If you are used to a lot of carbohydrates in your diet, then switching to a diet low in them will be a big shock to the whole body. Instead of cutting all carbs to the bare minimum at once, reduce your carb intake gradually, otherwise you may just give up after 2-3 days. Start with one meal at a time: reduce your carb intake at dinner and work backwards—cutting carbs later in the day won't be as much of a shock to your body. Once you cut down on lunch, move on to snacks and eventually breakfast. It's completely doable, you just need to retrain your body.

What is a low carb diet

In fact, the secret to a slim figure has long been known. Excess carbohydrates lead to obesity - this is a scientific fact. Reducing carbohydrate intake will help you lose weight and prevent related diseases.

By the way, these organic compounds are divided into “fast” and “slow”. If carbohydrates of the first group are quickly absorbed and converted into fat reserves, then the components of the second, on the contrary, are slowly absorbed and saturate the body with the necessary energy.

A low-carbohydrate diet is an ambulance for people who cannot lose weight in other ways.

What does 20 grams of carbohydrates look like?

For example, a meal consisting of 4 ounces of roasted pork tenderloin, ½ plate of spinach and ⅔ plate of sweet potatoes contains about 20 grams of carbohydrates, which is just one meal. One serving of fruit or vegetables - about 15 g of carbohydrates; One serving of dairy provides about 15 grams of carbohydrates at the absolute minimum.

So on this diet, you'll consume very small amounts of fruits, vegetables, dairy, and grains—four of the five recommended food groups. As a result, you'll eat mostly protein and fat rather than processed, junk food. If this is not something you want every day, then this meal plan is not for you.

Keto croutons

Crispy keto bread croutons are absolutely versatile: they're incredibly delicious on their own, and when paired with a slice of salmon, a boiled egg, or avocado, they make a balanced breakfast. Also, keto croutons will complement cream soup, any salad and serve as the basis for sandwiches.

To prepare you will need:

• Keto bread (almond flour in this recipe) - 2 slices
• Chicken egg - 2 pcs.
• Butter-40 g

KBZHU ready-made keto croutons (per 100 g)

Preparation

1. Lightly beat the eggs with a fork.
2. Melt the butter.
3. Add 20 g of melted butter to the eggs.
4. Heat a frying pan and grease it with 20 g of melted butter.
5. Dip each slice of bread into a mixture of beaten eggs and butter and fry on both sides until golden brown.

Is it possible to eat zero carbs?

No. And you shouldn't even try. Technically you could if you only ate meat and only drank water, but there are no health benefits. While low-carb diets are safe and can help you stay healthy, completely eliminating carbohydrates from your diet will leave you unable to maintain normal body functions, not to mention make you go crazy with boredom.

Contraindications

Not everyone is suitable for a low-carb diet, despite its amazing results. Due to a lack of energy in the body, the work of some systems increases, and if there were any problems with them in the past, they get worse.

Contraindications include:

• age under 18 and after 60;
• pregnancy and lactation;
• chronic pathologies of the kidneys, liver, heart and blood vessels;
• pathological pain in the joints;
• predisposition to constipation;
• disturbances in the gastrointestinal tract: gastritis with high acidity, ulcers, colitis, increased gas formation;
• excessive physical and mental stress;
• allergic reaction to protein;
• infectious diseases;
• impaired metabolism;
• recovery period after surgery;
• serious nervous disorders.

Such a list is not absolute and in each case there may be deviations from the rules. Therefore, you should first consult a specialist.

List of foods that are considered low carb

• zucchini
• cauliflower
• curly cabbage
• spinach
• broccoli
• tops
• arugula
• mushrooms
• celery
• tomatoes
• Bell pepper
• olives
• eggplant
• radish
• watercress
• bok choy
• avocado
• strawberries
• fish
• chicken
• turkey
• pork
• roast beef
• eggs
• Oil
• cottage cheese
• full fat greek yogurt
• tofu

Syrniki

To prepare cheesecakes, take:

• cream cheese - 60 g;
• two eggs;
• oil - one and a half teaspoons.

Preparation:

1. Mix cheese and eggs in a blender until smooth.
2. Melt a quarter teaspoon of butter in a hot frying pan.
3. Infusion 2 tbsp. l. dough into the pan, turn it so that the mass is evenly distributed.
4. Cook for 90 seconds on one side, flip and simmer for another 30 seconds.
5. Use all the dough in this way, greasing the pan with oil each time.

Unlike the usual pancakes, which we like to eat for breakfast with jam or sour cream, these cheesecakes are healthier and are also suitable for those who are watching their figure.

Prohibited Products

• chips and crackers
• pastas, breads and cereals
• sugar (you will have to drink unsweetened tea and coffee)
• plenty of fruits, vegetables and low-fat dairy products
• bananas and grapes (they contain a lot of fructose, a natural sugar)
• desserts such as cakes, pies and cookies
• cream (for coffee and ice cream)
• frozen meals
• fatty sauces, ketchup, mayonnaise
• juices, compotes and any other sweet drinks
• starchy vegetables (potatoes, sweet potatoes, etc.)

How much protein should you eat on a diet?

Signs of your body's natural hunger and satiety dates back long before people started measuring the nutritional value of food in numbers. Eating more protein will make you feel fuller than grains, starches, and fruits because it takes longer for your body to absorb the protein. A balanced intake of protein with some complex carbohydrates (especially fiber) is great for improving digestion, which in turn is beneficial for effective weight loss.

If you really need a certain amount you should aim to consume, it's 1.8 grams of protein per kilogram of body weight.

Low-carbohydrate diet for athletes

Among bodybuilders, a no-carb diet is known as a “cut” diet because it quickly removes moisture and allows you to get a more defined body in a short time.

In endurance athletes, going carbohydrate-free is known as carbohydrate depletion. It is carried out before carbohydrate loading. The “unload-load” diet is followed for about 6 days before the marathon. Nutrition plans can be different and are selected individually: 3 days of unloading, then 3 days of loading, or 2/4. In cyclic sports, this regimen helps to stock up on carbohydrates.

Carbohydrates in the form of glycogen in the muscles and liver are the main fuel during the race. The more glycogen reserves, the later the marathon runner will be overtaken by the “marathon wall”: a sharp loss of strength when glycogen runs out. To force the body to stock up on fuel for future use, first create a severe carbohydrate deficit using a no-carbohydrate diet. Then, over 3-4 days, a lot of carbohydrates are loaded, and the body, against the background of a previous deficiency, stores more glycogen than usual. That is why the day before the marathon they organize a Pasta Party : a pasta dinner rich in carbohydrates.

How much fat should you eat?

Fat is often portrayed as an evil macronutrient, which is unfortunate since it is essential for the body. Reducing your carbohydrate intake means you'll make room for other types of calories. While protein is a great alternative, you can't eat it all the time. It's also important to consume enough healthy fats, not only for your health but also for your satiety. Like protein, fat is a slow-release energy source. It takes time for your body to digest it so that it is released slowly, providing a steady stream of energy. This helps prevent spikes and dips in blood sugar levels, which are the main cause of low energy levels at certain times during the day.

How much fat should you consume? Depending on your calorie intake, you should aim for 55-65 grams of fat per day.

Opinion of nutritionists

A low-carbohydrate weight loss system is followed for a week or a month. Per day, carbohydrate consumption during this period varies from 40 to 60 g. Dietitians do not consider such nutrition rational. An excess of protein coupled with a lack of carbohydrates causes unwanted disorders and the development of side effects in the human body.

Experts advise those losing weight to adhere to a balanced, healthy diet. It involves maintaining a balance of dietary fat, when the amount of both protein and carbohydrates consumed is strictly controlled. A balanced diet and moderate exercise guarantee stable weight loss without any serious health problems. If we talk about the speed of weight loss, it will not be inferior in effectiveness to a low-carb diet.

Sample menu for the week

№1

№2

Limiting the amount of carbohydrates you eat per day may cause you to binge on them throughout the day. Therefore, foods high in protein and fat are now your best friends. Permanent hunger is the main culprit why people have a hard time sticking to a diet.

Here's a sample three-course and appetizer menu that can give you an idea of ​​what you can prepare for your day on a low-carb diet. If it seems that this is much less than you are used to eating, do not be alarmed, you will quickly get used to it.

Shopping list

1. Cottage cheese, yogurt, cheese;
2. Fish;
3. Seafood;
4. Beef and pork;
5. Eggs;
6. Nuts and seeds;
7. Fresh fruits and vegetables

Buying low carb foods is much easier if you do it several times. Here's a general list of products to look out for to help you if you're still not sure what you should buy. Stick to fresh foods as much as possible, such as fresh vegetables and meat products.

Is this diet effective for losing weight?

Low-carb diets have been shown to be more effective for weight loss than low-fat diets, which have generally been ineffective. These diets reduce insulin levels in the body, which helps us lose weight.

Reducing carbohydrates in itself does not lead to weight loss, and a low-carb diet, according to all the rules of nutrition, just leads to long-term prospects, but due to the fact that you change your life habits and eating behavior.

Dish recipes

We bring to your attention several simple recipes for dietary dishes, from which you can easily create a menu for the week.

Recipe No. 1: meat with cheese and tomatoes in the oven

Ingredients for 4 servings:

• lean pork or beef – 800 g;
• cheese – 300 g;
• tomatoes – 5 pieces;
• onions – 3 pieces;
• soy sauce – 3 tablespoons;
• mayonnaise – 100 g;
• seasoning for meat, salt and black pepper - to taste.

Preparation:

Peel the pork or beef pulp from bones and veins, rinse thoroughly with cold water and cut into large pieces 2-3 cm thick. Prepare the marinade for meat: mix soy sauce with meat seasoning, salt and black pepper. Beat the pieces of meat with a special hammer to a thickness of 1-1.5 cm and place in the prepared marinade for 2-3 hours. Cut the tomatoes into thin slices (no more than 1 cm in thickness), grate the cheese on a fine grater, cut the onions into thin rings.

Take a baking dish or grease a baking sheet with vegetable oil. Place the marinated pieces of meat at a distance of 2-3 cm from each other, grease each piece with mayonnaise, put 2-3 onion rings, put one piece of tomato on the onion, sprinkle everything with cheese on top and put in the oven to bake for 1-1 .5 hours at a temperature of 180-200 degrees. Serve the prepared dish with any vegetable salad or side dish.

© wideonet — depositphotos.com

Recipe No. 2: chicken fillet with beans and peppers

Ingredients for 4 servings:

• chicken fillet – 800 g;
• green beans – 400 g;
• tomatoes - 4 pieces;
• onions – 2 pieces;
• carrots – 1 piece;
• bell pepper – 3 pieces;
• tomato paste – 2 tablespoons;
• seasoning for chicken, salt, black pepper - to taste.

Preparation:

Cut the chicken fillet into small pieces and fry in a deep frying pan greased with vegetable or olive oil. Cut the green beans into small pieces 2-3 cm in length. Cut the onion into thin half rings. Grate the carrots on a coarse grater. Cut the bell pepper into thin strips. Place all the chopped vegetables in the pan with the chicken and lightly fry. Wash the tomatoes, scald with boiling water, remove the skin and cut into small cubes. Place in a frying pan with vegetables, add tomato paste, pour 300 ml of water, add spices, salt and pepper, cover with a lid.

Simmer chicken fillet with vegetables in tomato sauce over low heat for 40-50 minutes until fully cooked. The dish can be served either hot or cold.

© igorr1 — depositphotos.com

Recipe No. 3: protein cake

Ingredients:

• eggs – 7 pieces;
• milk – 7 tablespoons;
• minced chicken – 300 g;
• butter – 50 g;
• onion – 1 piece;
• sour cream – 200 g;
• cheese – 300 g;
• salt, black pepper - to taste;
• parsley, dill, green onions - optional.

Preparation:

To make a protein cake, we need egg pancakes. It is better to bake pancakes one at a time, each time mixing one egg with a tablespoon of milk and salt. Pancakes are baked quickly, 1 minute on each side, in a frying pan greased with butter. When all seven pancakes are ready, move on to the minced chicken. Place the minced chicken in a frying pan greased with vegetable oil and fry. Add finely diced onions to the minced meat and mix. Sprinkle the minced meat with salt, black pepper and spices, add 5 tablespoons of sour cream, cover and cook over low heat. Cool the finished minced meat.

© ch_ch — depositphotos.com

Place pancakes with minced meat and cheese on a large flat cake plate in this order: 1st layer – egg pancake, grease it with sour cream, 2nd layer – minced chicken, sprinkle it with grated cheese, 3rd layer – egg pancake, then – minced chicken, cheese. We lay everything out in order until the egg pancakes are gone; you can sprinkle the protein cake on top with finely chopped herbs. Place the finished protein cake in the refrigerator for 1 hour. Then cut the cake into pieces and serve.

Recipes for healthy eating

Chicken thighs with rice in a frying pan

• 24.6 g Protein
• 13.2 g Fat
• 58.7 g Carbohydrates
• 452 kcal

80 min.

• #second course
• #polka dots
• #chicken
• #turmeric
• #poultry
• #dinner
• #roasting
• #vegetable oil
• #onion
• #rice
• #butter
• #spices
• #dinner
• #garlic

Other recipes

Flaws

1. Limiting your carbohydrate intake not only eliminates unhealthy carbohydrates, but also healthy ones. For example, you can't eat very many fruits and vegetables on this diet, which goes against general recommendations that half of each meal should contain fruits and vegetables as part of a balanced diet.
2. You may need to take fiber supplements to compensate for your lack of fiber. But remember, there are plenty of low-carb vegetables that are also a great source of fiber.
3. The weight loss at the beginning of a low carb diet is impressive, but it's mostly water.
4. The weight loss process will slow down significantly after an explosive start.
5. Reducing your carb intake will make you crave sugar for the first week or two, but the craving will eventually subside and your body will adjust to the new fuel source. The diet doesn't work if you cheat, so if you can't avoid sugar, it may not work for you.

Breakfast with halloumi cheese

Have to take:

• one egg;
• 1.5 tsp. olive oil;
• 55g halloumi cheese, cut into 1cm pieces;
• a small bunch of asparagus, peeled, with the ends trimmed;
• 25 g green snow (sugar) peas;
• 1 cup young spinach;
• a quarter of a lemon, cut into slices.

Cooking method:

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1. Boil the egg soft-boiled, peel.
2. Sauté asparagus and peas in olive oil until tender, about 2-3 minutes.
3. Place asparagus and peas on a plate or tray, top with eggs cut in half, cheese, and garnish with lemon slices.

Before and after photos of the diet

Giving up bread and pizza may seem like a huge sacrifice, but if it brings you these results and improves your health, it may be worth it.

Heather (@keto_kray_)

“I made a commitment to start the diet on New Year's Day as part of my New Year's resolution. January 1, 2016. My starting weight was 126 kg, and my current weight is 97. I didn’t measure my parameters at the start, which I regret now. I have no idea how much they have changed, but I can tell you that I was a size XXXL, and NOW I'm already wearing an L, and that's in less than one year.

The most difficult aspect of the diet is attending any events, carbs/refined sugars are everywhere, it is especially difficult to visit a friend for lunch or a party.

The easiest thing about this diet is to stick to it! Lots of great recipes and they're easy to make and delicious to eat. In my first week, I lost 3.5 kg! After that it was very easy to stay motivated.

It is very important not to fool yourself and drink alcohol during the first 6 weeks as your body learns to become “fat-adapted” and burn fat, entering a state of ketosis. Stick to it and the long-term results will be impressive. My energy is now endless, and I now run and do strength training, which I was physically unable to do before. It was a big life change!”

Kimmy (@simply_lchfkim)

“I started eating low carb on May 18, 2016.

I lost a total of 13 kg! Now I regret not taking measurements because there were weeks where the scale didn't move, but my clothes gradually became looser and eventually I had to size down. While my weight loss isn't as dramatic as some, the amazing amount of energy I now have is almost unreal. Once my body adapted to this new way of eating, I began to sleep better, although I usually took sleeping pills to get a good night's sleep.

In the beginning, the hardest thing was the desire for all the sweet, fried goodies and bread. But after 2 weeks, the cravings had already subsided, and I realized how sustainable this “diet” is. After a month, I already felt the best I had in a long time and realized that this was not just a diet or a passing trend for me, but a complete lifestyle change.

What I have learned and am still learning is all individual. No two people's bodies are the same, and when someone else is losing weight faster than you, it doesn't mean you have to give up and quit! Sometimes I get upset when that scale on the scale doesn't show where I want it to be and I'm doing everything right, but then I quickly realize how far I've come and that changes in the quality of my life are the most important thing to me. Not a number! Then I just continue to eat right and out of nowhere, the kilo just went away! Money. Eating this way is expensive, only if you want to. Just know that if your oil is branded and not infused with herbs from a farm, or if your coffee is not bulletproof, you can still achieve your goals!”

Bridget (@keto_lovin_livin)

“I started the diet on June 27, 2016. After about 4 months I lost 13 kg and about 43 cm.

The hardest part of the diet for me is the sweet tooth. But there are plenty of ketogenic recipes to keep you on track. The easiest part is the ability to cook meals from a variety of ingredients. My meals make me feel so full that low carb is the easiest diet I've ever tried.

Rapid weight loss isn't the only amazing benefit that comes with adopting the keto diet and lifestyle. Mental clarity, increased energy levels and desire to exercise are all even more wonderful benefits!”

Hermione (@themarnz)

“I tried to eat a low-carb diet for many years, but it just didn’t work out. But this time I stuck to it for 5 weeks and during that time I lost 4kg.

The first 3 days of no sugar/carbs were the worst! I was emotionally unstable and grumpy, but after that everything went pretty easy.

Carbs are in everything, I use myfitnesspal to track the macronutrients of foods so I know I'm not eating any "sneaky and hidden" carbs.

Eating can seem like a daunting task, but once you get into this low-carb cycle of things, you'll quickly realize what's okay and what's not.

I no longer have cravings for sugar or flour products.”

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.

Question answer

How do you know if foods are truly low in carbohydrates?

Low-carb foods: meats and seafood, herbs and spices, oils, some dairy products (such as Greek yogurt), lots of nuts and seeds, vegetables, fruits and eggs. If you were to stick to a no-carb meal plan (don't do this), you would basically be able to eat meat and drink water because meat is the only no-carb food. The diet ranges from 50 to 150 g of carbohydrates per day. As long as the total amount of carbohydrates you consume per day does not exceed the above, you can vary your food intake significantly.

However, the best way to count carbs is to learn to read and interpret food labels. They will indicate exactly how many carbohydrates are contained in one serving of a particular product. Most common low-carb foods contain less than 20 grams of carbohydrates per serving, but always be mindful of the overall quality of what you're eating.

How many calories per day should I consume on a diet?

This is 100 percent dependent on your individual energy needs. There is no set number of calories that suits everyone because energy needs vary by gender, age, height and weight, and activity level.

Many doctors and nutritionists use something called the Harris-Benedict equation to calculate calorie intake. However, the average person should consume between 1,500 and 2,000 calories. If you are physically active, this number may be higher. If you're trying to lose weight, go a little lower.

A low-carb diet should not affect your calorie intake. But since you'll end up eating far fewer sweets and other high-carb junk foods, you may automatically consume fewer calories without even trying. It's important to remember that dieting doesn't necessarily mean you have to be hungry. If you're hungry, you can snack on something high in protein and low in carbs. In fact, you even should.

Instead of just focusing on calories, try paying attention to how many calories are coming from carbs, protein, and fat separately.

Keto rolls

Japanese rolls without rice for breakfast? Why not? A low-carb version of a favorite dish with smoked salmon and cauliflower instead of rice tastes just as good as the original recipe.

To prepare you will need:

• Cauliflower-500 g
• Smoked salmon-150 g
• Cream cheese-200 g
• Avocado-1/2 pcs.
• Nori-20 g (8 sheets)
• Fresh cucumber-100 g
• Soy sauce-20 g

KBJU of ready-made keto rolls (per 100 g)

Preparation

1. Finely chop the cauliflower and fry in a dry frying pan.
2. Add cream cheese and soy sauce to the prepared cabbage. Place in the refrigerator.
3. Cut avocado, fresh cucumber and smoked salmon into thin strips.
4. Prepare a bamboo mat and place a sheet of nori on it.
5. Fill the nori with cauliflower, cheese and sauce. Place salmon, avocado or cucumber filling on the opposite edge of the nori. Roll up tightly. Cut the roll into equal parts.
6. Serve with your favorite sauce.

By the way! By eating red fish, you get all the nutrients you need for health: omega-3, proteins, vitamin D, potassium, phosphorus. [4]

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