Low carb diet for weight loss

Let's look at a low-carb diet for weight loss: principles, benefits and contraindications. In addition, we offer menus suitable for the week and suitable recipes.

low carb diet food

Beautiful appearance and healthy content - these, it seems, are ideals that everyone should strive for. Especially when it comes to girls. And, although everyone needs to monitor their health, control their weight and follow the right lifestyle, not everyone is ready to eat right. Seeing some kind of extra annoyance in them, the majority usually go on a diet to get rid of it. In particular, the low-carb ones are quite popular. Maybe it's just because it sounds tempting: they say, eat less carbs - and everything will be fine for you! But what to keep in mind when planning to lose weight through dieting?

To get started - without starting any of them - you need to visit the appropriate doctor, pass the necessary tests and be examined. The ability to limit oneself to certain foods for some time must be determined and approved by a professional. The same doctor will advise exactly a diet that will cure (or, at least, will not harm) with specific individual health indicators.

Also, you should immediately understand that dieting cannot be considered a way of losing weight at all. This is a course of therapeutic action against certain diseases and pathologies, which has a very short side effect of losing weight.

So, now you can return to the story of another "technique" of quick, but temporary weight loss. It is appropriate here to list the principles of a low-carb diet. This includes:

  • do not exceed the normal amount of carbohydrates consumed;
  • refuse flour products;
  • set aside honey, sugar, molasses, syrup, sucrose, maltose;
  • drink water for thirst (the average level for a person is 30 milligrams per 1 kilogram of weight);
  • add linseed oil, carnitine, selenium to the diet;
  • taking vitamins;
  • exclude foods containing starch;
  • give up alcohol and carbonated drinks.

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

Low-carbohydrate diets are contraindicated in people with poor bowel function, adolescents, children, breastfeeding or pregnant women. Diabetics, people with liver disease, cardiovascular system or kidneys should also give up how to lose excess weight. However, your doctor should tell you all this.

Low carb diet for weight loss

Low-carb diets are based on limiting the intake of complex carbohydrates, while the simple ones should be completely abandoned. The diet should consist of protein. They will provide a long-term feeling of fullness, supplying the necessary amount of energy to maintain vital activity. At the same time, it is important to remember that the diet should be healthy, contain sufficient amounts of vitamins, minerals and vegetable fiber. Therefore, in addition to protein, you should also eat vegetables in sufficient quantities.

What is the essence of the method of losing weight?

Due to the restriction of simple carbohydrates, there is a general decrease in the calorie content of the food. Due to the lack of the usual number of calories, the body looks for new sources of energy within itself. He found them in glycogen, which is found in large amounts in muscle, fat layers and liver. It turns out that the body destroys itself and instead of losing weight, getting rid of excess weight, a person gets into serious problems (for example, poisoning due to the release of found and used nutrient breakdown products into the bloodstream).

Advantages and disadvantages

The benefits of a low-carb diet include:

  • cooking does not require much effort and time;
  • the digestive process is normalized;
  • welfare increases;
  • the person does not experience constant hunger.

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

Apart from:

  • due to an increase in the amount of processed protein, constipation may occur;
  • high fiber content in food can cause gastrointestinal diseases;
  • cholesterol contained in meat can cause diseases of the cardiovascular system;
  • due to the rejection of some vegetables and fruits, the body may lack vitamins and other useful substances.

Balance protein, fat, carbohydrates

Any type of healthy diet - not diet - must maintain the correct balance of fats, carbohydrates, and proteins. He is the one who makes us feel good all day long. And the weight will not increase. Traditionally, it is believed that the ideal nutrient ratio is as follows:

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

In this case, you should forget about the indicator. On a low-carb diet, reduce the amount to 25%-30%. From day one, you don't have to set the percentage that low: the body can be stressed. But gradually it is necessary to approach these values. Protein that must be consumed is approximately 20%-30%. Fat should be around 30%-40%.

You need to carefully monitor your condition. In case of deterioration in health, it is better to abandon this diet and seek help from specialists, because health is at stake.

Low Carb Diet - Table of foods with quantitative carbohydrate content (in 100 grams)

Product Carbohydrate content (grams)
Sugar 99. 8
honey 95. 8
Some kind of spaghetti 70. 5
chocolate milk 50. 4
sunflower seed eighteen
a tomato four
milk 12
banana 22
potato sixteen
Apple 10
orange 7
walnut eleven

Low Carb Diet for Diabetes

The first thing to remember when reading introductory diet materials is that any of the latter must be prescribed by a doctor. And not just like that, but after reviewing the test results of the patient, with his medical history and other necessary documents. Self-medication is dangerous and dangerous.

Well, as background information, you might add here that a lot of people mistakenly think that with diabetes, you should stop eating carbohydrates forever. This is not true. They must be in the diet. Without them, insulin levels will not bounce back.

woman's blood pressure measured

Allowed Products

Low-carbohydrate foods are carried out according to the list of allowed foods. And that's quite a while: there are so many low-carb foods out there. You don't have to worry about this, the menu for "low carb weight loss" will always vary.

Approved Products Table

Indicator of calorie content and BZHU per 100 grams.

Product Calories (kcal) Carbohydrates (grams) Protein (grams) Fat (grams)
chicken breast 116 0, 3 19. 6 4. 1
Turkey 193 0 21. 6 12
Veal 89 0 20. 4 0. 9
Pig 171 0 30. 46 4. 62
a fish 86 0 16. 6 2. 2
clams 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
Champignons 27 0. 1 4. 3 one
cottage cheese (5%) 145 3 21 five
Rice 112 23. 5 2. 32 0. 83
green tea one 0, 3 0 0
orange 43 8. 1 0. 9 0. 2
bran (oatmeal) 40 11. 4 3. 21 0. 86
cucumber fourteen 2. 5 0. 8 0. 1
fat free kefir 40 four 3 one
cabbage 28 4. 7 1. 8 0. 2
buckwheat 92 19, 95 3. 38 0. 62
sweet peppers 26 five 1, 3 0. 1
Apple 52 13. 81 0. 26 0. 17

Slow carbohydrates are found in whole grains, fruits, and vegetables. Protein - in fish, meat, eggs. These foods must be in the diet.

Fully or partially limited products

Losing weight should approach the choice of food correctly. Foods that are partially or completely contraindicated for this type of diet include:

  • sugar, chocolate, candy;
  • sweet soda and alcohol;
  • raisins, bananas, grapes, dried fruits;
  • pastries (cakes, pastries);
  • spicy food (pepper, garlic, mustard);
  • fatty meat, lard;
  • snacks with a spicy, smoked, salty or sour taste.

Prohibited Products Table

Calorific value and BJU per 100 grams.

Product Calories (kcal) Carbohydrates (grams) Protein (grams) Fat (grams)
potato 192 23. 4 2. 8 9. 5
bit 40 8. 8 1. 5 0. 1
radish nineteen 3. 4 1, 2 0. 1
radish thirty 6. 2 1. 5 0. 1
FIG fruit 49 13. 7 0, 7 0. 2
Grape 65 16. 7 0. 6 0. 2
date 274 69. 2 2. 5 0. 5
raisins 264 66 2. 9 0. 6
vareniki 155 18. 7 7. 6 2, 3
Some kind of spaghetti 337 69. 7 10. 4 1. 1
Dumplings 275 29 11. 9 12. 3
pancakes 233 26 6. 1 12. 3
bread 242 48. 8 8. 1 one
Rolls 317 51 7. 2 6. 2
halva 523 54 11. 6 29. 6
jam 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
honey 329 81. 5 0. 8 0
sausage 360 0 28. 2 27. 4
alcohol 235 0. 1 0 0
soda 42 10. 4 0 0

Low-carb menu for the week (with recipe)

A low-carb diet means a varied and nutritious diet. There is no need to completely eliminate carbohydrates. Otherwise, the next day, you may feel unwell. The ideal option is to consume carbohydrates in acceptable doses. However, you have to come to them gradually. There should be no dramatic change in eating habits. Those who want to lose weight quickly (even for a short time) are advised to make a menu for a week in advance.

low carb diet


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


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


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


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


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


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


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

diet recipes

There are a large number of foods that are allowed on a low-carb diet. This makes it possible to come up with a wide variety of delicious and healthy dishes. They are easy to make at home. You can use ready-made recipes or develop your own. The main thing is to adhere to the basic principles:

  • cook mostly steamed or in the oven;
  • use lemon juice in place of salt for sauce

Squid salad Salad


  • chicken eggs - 1 or 2 pieces;
  • squid - 150 grams;
  • canned corn - 70 grams;
  • cucumber - 1 piece;
  • lemon juice, olive oil.


  • Let the eggs boil under cold water for a few minutes. Clean.
  • Cut into small pieces in any shape.
  • Rinse the squid well under cold water. Dip in boiling water for 3 minutes.
  • Cut them and cucumber into thin strips.
  • Stir all ingredients.
  • Season with lemon juice or olive oil. Stir again. Serve on the table.

Chicken fillet, stewed in a slow cooker

Used by:

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


  • Wash the meat thoroughly, removing excess moisture with a towel.
  • Cut into pieces, season with pepper and salt.
  • Send to the multicooker. Add bay leaf, paste, water.
  • Mix.
  • Turn on "Extinguishing" for 1. 5 hours.

Chicken stew in pot


  • spinach - 400 grams;
  • green - a lot;
  • vegetable broth - 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 vegetables, cut into pieces. Divide the cabbage by the inflorescences.
  • Cut the chicken into small pieces.
  • Cut green.
  • Mix. Add spices to taste.
  • Juices, wines, broths are useful as marinades.
  • Arrange all ingredients in a pot. Add the marinade.
  • Cover with foil.
  • Place in preheated oven (180°C). Bake for an hour.

Vegetable soup with beef meatballs

You will need:

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


  • Grind the beef until it is chopped. No need to wash.
  • Add eggs. Spice up. Salt. Form small balls.
  • Cut vegetables. Cut green. Cut the cabbage.
  • Boiling water.
  • Cook meatballs and other preparations for 17 minutes.
  • Add vegetables. Serve the dish.

Borscht Vegetarian vegetarian


  • 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.


  • Peel the beets and cook until soft over low heat.
  • Boil onions, carrots. In this case, use a small amount of vegetable oil.
  • Grate the beets on a coarse grater.
  • Put all the ingredients into the resulting beet broth.
  • Add pasta, salt after boiling water.
  • When setting the table, decorate the dishes with dishes with chopped herbs.

Dry chicken breast


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

It is necessary:

  1. Grate chicken breast with salt.
  2. Fold into a glass container, add cognac. Cover with cling film. Refrigerate for two days. Take it out and mix it twice a day.
  3. Rinse the meat. Leave in cold water for 20 minutes. Remove, dry with a towel.
  4. Wrap the cutlets in a linen towel, leave in the refrigerator for two days.
  5. Steam the meat on the stove for 3 hours.

Wheat bran soup

What to take:

  • onion - 1 piece;
  • chopped dill - 1, 5 tablespoons;
  • turkey - 170 grams;
  • green bow - 3 arrows;
  • chicken eggs - 1 piece;
  • water - 1, 2 liters;
  • wheat bran - 300 grams;
  • salt to taste.

How to cook:

  • Cut the meat into small pieces. Boil in brackish water for 20 minutes.
  • Add vegetables, onions. Break.
  • Cook for 7 minutes. Fill in the bran.
  • Remove from heat after 15 minutes.

Peking cabbage and fruit salad


  • head of cabbage - 1 piece;
  • apples - 1 piece;
  • orange or grapefruit - 1 piece;
  • lemon juice - 30 milliliters;
  • green onions - 10 grams;
  • salt to taste.


  • Peel the oranges. Cut the pulp into large slices.
  • Cut the apple into cubes.
  • Cut the cabbage. Add to fruit.
  • Add spices and salt. Season with lemon juice.

Meat with feta cheese in the oven

What is needed:

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


  • Rinse the meat under cold running water. Cut. Hit back.
  • Spread it in the mold, having previously greased it with oil.
  • Salt and pepper. Pour in the milk.
  • Send to the oven preheated to 190 ° C. Time: 60 minutes.
  • Remove from oven. Garnish with cheese slices.
  • Return back. Bake for another 30 minutes.
low carb diet meat dishes

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.
  • Place on a baking sheet with vegetables.
  • Bake at 180 ° C for one hour.
  • This dish is even more appetizing when paired with eggs, salad, or dip.

Get off the diet

It is impossible for healthy people to diet indefinitely. When intending to return to a more familiar diet, there are a few things to keep in mind. The main recommendation is a smooth transition. There should be no sharp substitution of some food habits for others. Even after dieting, it is best to follow the advice of experts.

Important recommendations:

  • the daily calorie content should be gradually increased to the usual daily level. Approximately 50 calories should be added each week;
  • for one day you need to eat no more than 5 grams of carbohydrates per kilogram of the body;
  • Have a low-carb day at least once a week. To do this, you can use the recipe for the dish above;
  • You need to drink at least 2 liters of clean water per day;
  • 90% of dishes must be cooked in the oven or steamed. You can cook if you need to;
  • You need to do light exercise every day. This is to keep the shape.

Expert opinion

A low-carb diet involves daily intake of varying amounts of carbohydrates (about 40 grams for women and about 60 grams for men). With prolonged practice, this can lead to the undesirable results, which were mentioned above.

Eating a balanced diet is known to be beneficial for health. But any diet is an example of nutrition that is always NOT balanced. Some useful substances that the body needs will always be lacking in it normally: whether carbohydrates, proteins, fats. Diet is medicine. And the medicine can not be taken forever. This is a temporary measure. But after adopting it, everyone has two ways: you can return to your old habits (which lead to illness and a set of extra pounds), or you can start eating right, balanced, rational. Most go the first way. And this is natural: both science and practice have long proven that 95% of people cannot maintain their weight after losing weight. Unfortunately, this 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 experts, psychologists, and psychotherapists. With the help of special patented techniques, these professionals can instill in you proper eating behavior in the form of a series of good habits that will relax your brain, nerves and mind, making your whole life easier and more comfortable.

Just imagine how calmly and happily all normal people live by healthy habits, not thinking about how many calories and carbohydrates they just ate, but simply eating every day without any stress as much and as much as they want - and at the same timemaintain the correct size and weight throughout their lives.