Low carb menu for the week. What about starchy vegetables, beans and fruits: can they be used in diet meals? Oven baked fish recipe

Excessive fullness negatively affects well-being, mood, can cause problems in personal life and slow down career advancement. A low-carb diet will help to return a slim figure and delight in seeing a completely different reflection in the mirror. Its advantage will be especially appreciated by people who can hardly tolerate the feeling of hunger. And this condition accompanies almost any weight loss program.

Video opinion on a low-carb diet

How the diet works

From the name it is clear that the diet involves a menu of foods low in carbohydrates. Many common diets are based on this principle. The program can be called a proper nutrition system. If it becomes a habit, a person stabilizes his weight without experiencing discomfort.

Carbohydrates are made up of sugar molecules. Together with food, it enters the body. Insulin is produced, which sends part of the glucose into the blood. And from the rest, fat deposits accumulate. This process is long and complicated, but the bottom line is that sugar contributes to the formation of extra folds on the stomach and an increase in the volume of other parts of the body.

Carbohydrates supply the body with the energy it needs. With insufficient amounts, a state of ketosis occurs. The body begins to use fat to replenish the energy spent.

Norm of carbohydrates

It is impossible to completely exclude carbohydrates, because intellectual activity is impossible only on protein foods. Already on the second day of such nutrition, fatigue, drowsiness, and apathy quickly appear. A low-carb diet allows you to make a varied menu, while burning fat and maintaining normal health.

The optimal amount that should not be increased or decreased is 100-150 g of carbohydrates per day (or 3-5 g per 1 kg of body weight). Reduce carbohydrate levels gradually. First, it is better to analyze your usual diet and determine how many carbohydrates are included in your usual meals. Then make a menu for the week, daily reducing the rate to the optimal level.

The system allows you to get rid of extra pounds without the presence of hunger

Supply system

The body needs time to readjust. The first two weeks, the weight may increase. But this is not fat, but accumulated fluid. After about a month, burning fat, not carbohydrates, will begin to replenish the expended energy. Then the weight will drop rapidly.

A low-carb diet is not short-lived, so for those who like to measure their weight daily, it will bring little joy at the initial stage. And those who are patient will be rewarded according to their deserts. Do not forget about physical activity. They improve efficiency, maintain skin elasticity. The result obtained will be fixed for a long time.

Interesting to know! It is better if low-carbohydrate nutrition becomes a way of life.

In order for the body to adapt to the new rhythm, it needs help.

• Drink at least 1.5 liters of pure water. The liquid maintains the metabolism at the proper level, enriches it with minerals and trace elements.
• Take vitamin complexes and nutritional supplements.

If you correctly compose the menu of a low-carb diet, you can lose up to 3-5 extra pounds in a week. For many, this becomes enough to get rid of the complex.

Large selection of low-carbohydrate products allows you to cook different dishes

Product selection

With a low-carb diet, the list of foods that can be consumed is quite wide. You will have to completely give up only bakery products, starchy vegetables (potatoes, corn, cauliflower, squash, Jerusalem artichoke, edible green roots), pasta, most fruits, sweet sparkling water, beer.

Meat, fish, seeds, nuts, most vegetables (cucumbers, beans, peppers, all types of cabbage except cauliflower, asparagus, rhubarb, radish, dill, sorrel, garlic, onion, green beet and turnip leaves, lettuce, zucchini, eggplant) , mushrooms can be eaten in large quantities. Just do not forget that in cooked dishes carbohydrates should also be at a minimum. This applies to sausages, canned vegetables, batter for meat and fish.

Different types of meat are not prohibited. Of the fish, marine species are more useful (salmon, cod, salmon, halibut, mackerel, herring, tuna). You can eat all seafood (oysters, mussels, shrimp, crabs).

Allowed products on a low-carbohydrate diet include low-fat dairy products. They can be eaten as is or made into delicious desserts.

Any kind of meat is allowed

Sample menu for the week

If you follow a low-carbohydrate diet, the menu for the week can be compiled in different ways. To do this, you need to familiarize yourself with the content of carbohydrates in products according to the tables.

For starters, you can use the basic diet. In it, each breakfast must be supplemented with a glass of unsweetened tea or coffee.

1st day

• Breakfast: cottage cheese casserole, cucumber (tomato).
• Lunch: 200 g of stewed fish with bean garnish, bread.
• Afternoon snack: grapefruit.
• Dinner: dark rice porridge with vegetables.

2nd day

• Breakfast: boiled chicken, two egg scrambled eggs.
• Lunch: mushroom soup without potatoes, seasoned with sour cream.
• Snack: natural yogurt or a glass of kefir with chopped cucumbers and herbs.
• Dinner: boiled beef, vegetable salad.

3rd day

• Breakfast: stewed vegetables sprinkled with grated cheese.
• Lunch: vegetable soup with chicken broth.
• Snack: natural yogurt or an apple
• Dinner: boiled chicken breast with stewed cabbage.

Vegetables take center stage on the menu

4th day

• Breakfast: oatmeal with dried fruits.
• Lunch: chicken (veal) stew with vegetables.
• Snack: half a grapefruit, 30 g almonds.
• Dinner: buckwheat porridge with beetroot salad.

5th day

• Breakfast: 2 boiled eggs, 50 g of cheese.
• Lunch: beef, chicken or turkey baked with cheese, vegetable salad.
• Afternoon snack: a glass of kefir.
• Dinner: stewed vegetables.

6th day

• Breakfast: scrambled eggs or 2 boiled eggs, 200 g of natural yogurt.
• Lunch: pea soup with chicken or turkey, vegetable salad.
• Snack: green apple or pear.
• Dinner: seafood with boiled dark rice.

7th day

• Breakfast: buckwheat porridge with milk.
• Lunch: fish baked with any allowed vegetables.
• Snack: natural yogurt or a glass of kefir.
• Dinner: stewed vegetables.

With mayonnaise substitute, you can cook all your favorite salads

Gourmet Recipes

With the right calculation, the menu can consist of only your favorite products. Recipes for a low-carb diet can be found online. It is enough to enter the name of the product into the search engine. There are also secrets.

• All kinds of hearty salads and other dishes are not prohibited if you cook your own mayonnaise. For filling one serving, 25 g is enough. Carbohydrates with this amount will be only 0.6
• The whole family will love this low carb mushroom soup. Boil 1 kg of chicken breasts in 3 liters of salted water. Cut into pieces and put back. Add 400 g of champignons and 3 processed cheeses. Before serving, grind the contents of the pan with a blender. 1 serving (500 g) contains only 0.1 g of carbohydrates.
• Rolls can be made from a “boring” omelet if the thin baked layers are rolled into a tube or an envelope, after filling with chicken, fish, mushrooms. Sprinkle finely chopped herbs on top. 1 serving (210 g) of this "yummy" contains approximately 0.3 g of carbohydrates.

Important ! Do not overeat, presenting yourself with large portions.

With a low-carb diet, the table will be the best assistant.

Without a table it is impossible to make the right menu

Unpleasant nuances

We must be prepared for the negative aspects of the diet.

• Low fiber intake found in fruits and vegetables can cause bowel problems.
• A large amount of cholesterol in meat products adversely affects the functioning of the cardiovascular system.
• Restriction in the consumption of fruits and certain vegetables can lead to a deficiency of vitamins, beneficial micro- and macroelements, harming the body as a whole.

They can be minimized if everything is calculated correctly and exactly following the advice. Alternating between high and low carb foods is a good idea. Our body adapts to any diet and after a while will slow down metabolic processes. The result of this can be significantly reduced. This does not happen with alternation. The scheme can also be chosen independently. For example, stick to a low-carb menu for 5 days, and then give the body a carbohydrate load for 2 days. Or alternate two days after two.

Subject to the necessary conditions, the desired result is not long in coming

With the right approach and moderate restriction, the diet definitely gives positive results. Excess fat will go away, and an additional bonus will be good health and high spirits.

Low-carbohydrate foods include the bulk of vegetables, fruits (with some exceptions), fish and meat, but at the same time, the classification of food groups is rather ambiguous, in each of them there are foods that have a high and low carbohydrate content. For example, the average amount of carbohydrates in vegetables is 5%, while potatoes have as much as 16% carbohydrates. When compiling a diet, you should carefully check each product included for the percentage of carbohydrates.

Meat- contains from 0 to 2% carbohydrates, but when compiling a diet, it should be borne in mind that many types of meat are high in fat, so meat products made from lean meats should be included in the diet. These include - poultry, rabbit, veal and lean beef, offal (heart, lungs, liver). You should be especially careful when eating sausages, often they use soy or starch as a meat substitute, so boiled sausages and sausages should by no means be classified as low-carbohydrate foods.

Vegetables- almost all products included in this group have a low carbohydrate content, with the exception of potatoes and green peas, they can be used only in small quantities as part of the first courses.

Fruit- in its total mass, fruits can be safely classified as low-carbohydrate foods, however, with some exceptions. Grapes, persimmons, red currants, melons have a high content of carbohydrates in this group.

Fish and seafood- an excellent dietary product for a low-carbohydrate diet, is easily absorbed by the body and is quite low in calories.

Bird- one of the most suitable products for nutrition during weight loss, contains high quality animal protein and at the same time has a low carbohydrate content.

Dairy- can also be used in a low-calorie diet, but only low-fat foods such as cottage cheese, milk, kefirs and yogurts should be taken.

Low carb foods: meat, poultry, eggs

Low carb foods: fish, seafood

Low carb foods. Fruits and vegetables.

Most vegetables are low in carbohydrates. The most useful of them: lettuce, green beans, asparagus, all types of cabbage, especially broccoli and white cabbage. But some vegetables are not low-carb. With such diets, you should stay away from potatoes, peas, parsnips and carrots.

Most fruits are good for the body, but they contain a lot of carbohydrates. The high level of fructose in fruits makes them cross off the list of foods allowed in low-carb diets. Raspberries, rhubarb, and blueberries have the lowest levels of fructose, so they are allowed in some cases.

Greetings, readers. Excess weight has long been a problem for many people, giving them not only disappointment and dissatisfaction with their figure, but subsequently leading to the development of serious diseases. In an effort to get rid of excess kilograms, most people simply reduce the amount of food eaten, mistakenly considering this the only way out. Another part of those who want to lose weight work hard in gyms, resort to various diets up to starvation, use recipes for preparing low-calorie meals, spend hours studying the Internet in search of ready-made menu solutions for the week, but they still cannot achieve their goal.

The secret of success lies in taking into account the quality of food consumed, and not in reducing their quantity. The best assistant in the fight against excess weight, which has proven its effectiveness in practice, is recognized as a low-carbohydrate diet.

Description of the low carb diet

The desire of people to consume flour products, various sweets and other carbohydrates is explained by the need to energize their body, which is not all consumed later. Part of it turns into fat reserves. Carbohydrates increase blood sugar levels, which is dangerous for people with type 1 and type 2 diabetes, when insulin is not released in the right amount. The essence of a low-carb diet is precisely to reduce the level of carbohydrates consumed in the daily diet and replace part of them mainly protein food. With a lack of carbohydrates, the body uses stored fat. When switching to such a diet, the body needs about two weeks to adapt and be able to accumulate incoming energy in a new way. The absorption of proteins and fats in the body is much slower compared to carbohydrates. As a result, the appetite decreases, and the food received earlier is enough for a longer period. A moderate intake of carbohydrates from food according to a low-carbohydrate diet helps to reduce insulin release and actively burn fat. This approach to nutrition is actively used not only for weight loss, but is also a success in the treatment of diabetes of any type.

Nutrition Basics

A low-carb diet for diabetics of each type and people who want to lose extra pounds does not completely exclude carbohydrates, but allows you to create a menu in such a way that a person consumes the optimal amount daily to maintain intellectual activity. Otherwise, drowsiness, fatigue and apathy will appear.

A diet with a minimum amount of carbohydrates is based on protein foods, but despite this, it allows the body to receive nutrients in the required amount. For the correct preparation of the menu for the week, you need to know what dishes should be on the table.

Allowed Foods

The list of foods that can be consumed with a low-carb diet is quite rich in its variety, since it includes most meat and fish dishes, vegetables and dairy products.

Diet food table

Foods that can be consumed in small quantities include:

1. Oil: oil from walnuts, pumpkin seeds, grape seeds, olives, corn, sunflowers and the like.
2. Fats: margarine, lard, lard, butter, cream, sour cream, whole milk yogurt.
3. Nuts: walnuts, coconuts, hazelnuts, brazil nuts, pistachios, almonds, cashews.
4. Seeds: pumpkin, sesame and sunflower.

Food Exceptions to a Low-Carb Diet

The use of a large number of carbohydrates in food adversely affects the functioning of the whole organism as a whole. It is important to know what exactly you should limit yourself to. Representatives of such food are products containing a lot of sugar or containing starch and sugar syrups.

Carbohydrate table

An example of a low carb diet

An impressive list of protein foods allows you to saturate your diet in nutrition with a variety of delicious dishes. As an example of a weekly menu allowed for type 1 and type 2 diabetes, you can use the option below.

1 day:

• breakfast: cottage cheese casserole, tomato or cucumber, unsweetened tea;
• 2 breakfast for type 1 and type 2 diabetics: 0.5 cups of kefir;
• lunch: bread, 150 grams of stewed fish, you can use fresh cabbage salad as a side dish;
• afternoon snack: grapefruit;
• dinner: rice porridge with vegetables.

2 day:

• breakfast dish: two-egg omelette, 150 grams of boiled chicken;
• 2 breakfast for diabetics: 100 grams of low-fat cottage cheese;
• lunch: mushroom soup without potatoes with sour cream, unsweetened tea, bread;
• afternoon snack: 1 glass of milk;
• dinner: 150 grams of boiled beef, fresh cucumber salad and tomato.

Menu for day 3:

• breakfast: stewed vegetables, cheese sandwich and 1 piece of bran bread;
• 2 breakfast for type 1 and type 2 diabetes: 0.5 cups of milk;
• lunch: vegetable soup with chicken broth;
• afternoon snack: medium-sized apple;
• dinner: 200 grams of boiled chicken breast, stewed cabbage.

Day 4:

• breakfast dish: unsweetened oatmeal with dried fruits;
• 2 breakfast for type 1 and type 2 diabetics: half a small banana;
• lunch: stew of veal or chicken with vegetables;
• afternoon snack: fat-free cottage cheese 150 grams;
• dinner: buckwheat porridge with beetroot salad.

Menu 5 days:

• breakfast: 50 grams of cheese, 1 piece of rye bread, 2 boiled eggs;
• 2 breakfast for type 1 and type 2 diabetics: apple;
• lunch: chicken soup with peas, vegetable salad, beef cutlet;
• afternoon snack: 0.5 cups of kefir;
• dinner: mussels or any seafood with boiled rice.

Day 6:

• breakfast dish: 50 grams of cheese, 3 tablespoons of squash caviar, 1 piece of bread, 1 boiled egg;
• 2 breakfast for type 1 and type 2 diabetics: 100 grams of natural yogurt;
• lunch: fresh vegetable salad, oven-baked meat with cheese;
• afternoon snack: kiwi;
• dinner: a dish of stewed vegetables.

Menu 7 days:

• breakfast: milk buckwheat porridge;
• 2 breakfast for type 1 and type 2 diabetics: 100 grams of low-fat cottage cheese;
• lunch: fish baked with any allowed vegetables;
• afternoon snack: 0.5 cups of kefir;
• dinner: 1 small potato, 100 grams of baked chicken fillet.

A diet based on protein foods requires the presence of water to flush the kidneys and remove ketones from the body. It is important to consume at least 2 liters of water per day. It can be non-carbonated and mineral water, unsweetened herbal or regular tea, in rare cases a small mug of coffee.

Dish recipes

A large selection of protein foods with a low-carb diet makes it possible to cook many delicious dishes and make various recipes.

Salad of squid meat

To prepare this dish, you need to grind 1 boiled egg and mix with 100 g of squid rings. In the salad, you need to add 2 tablespoons of corn, a couple of drops of lemon and pour olive oil.

Braised chicken meat

First you need to remove the skin from the chicken carcass and remove all the fat, rinse thoroughly, salt and sprinkle with a little black pepper. Put in a multicooker bowl, mix and add a few bay leaves and 150 grams of water. Set the program "extinguishing" lasting 1.5 hours.

Additionally, you can add potatoes, cut into cubes. Do not change the duration of the extinguishing.

Oven baked fish recipe

Fish, cut into small pieces, salt, add pepper or a special seasoning. Baking time is about 1 hour. The finished dish can be served with salad, pepper or boiled egg. Optionally, you can use soy sauce, pine nuts.

Chicken fillet with vegetables in a pot

Rinse and finely chop 400 grams of spinach and the same amount of broccoli. Cut 1 onion into rings and make a marinade with 2 teaspoons of apple juice, half a glass of wine and 200 ml of vegetable broth. Salt and pepper to taste. Mix vegetables and chicken cut into thin strips. Arrange the prepared mixture in pots and season with marinade, previously covered with foil with holes for steam to escape. Baking time in the oven is about an hour.
A low-carbohydrate diet can achieve good results for people with diabetes and overweight problems, but it also has some limitations. For example, it is not recommended for use by athletes, adolescents, during pregnancy, lactation, people with various diseases.

Hello my dear readers! Today I want to tell you about one of the most effective diets. On this nutrition system, you do not have to starve, and also sit on the same foods. This diet is approved by nutritionists. This is a carbohydrate-free diet, I will give a menu and a table of products as an approximate diet below.

Usually, 2-4 weeks of such a diet is enough for weight loss. Further, to maintain weight, you need to continue to limit carbohydrates. You can not exclude them completely from your diet. But if, after a diet, you get hooked on cakes, sweets and buns, the weight will return.

There are several types of diets based on a carbohydrate-free diet. This is the Dukan diet, Atkins, the Kremlin diet, etc. Let us consider in detail such a diet, what are its differences.

Basic principles

Why are carbohydrates excluded from the diet? This is done so that the body begins to experience stress. Then he is actively looking for an alternative source of energy. They become our fat cells. By burning fat, the body receives the necessary energy.

Then carbohydrates are gradually introduced into the menu. Their number is individual for each. Both Atkins and Dukan allow the amount of carbohydrates at which the weight remains stable. Those. at first it is no more than 20 gr. per day, then 40 gr. etc. Each week, carbohydrates are increased by 5 g. Until weight gain begins. So you will be able to determine your limit of carbohydrate food. Such a diet is designed from several weeks to months. Until you reach the desired result.

The basis of this diet is the use of animal products. such as meat and fish. Eggs must be included in the diet

When cooking, give preference to sautéing, baking and boiling. If you really want fried - do not pour oil into the pan, but lubricate it. Or fry on a grill pan.

In the first two weeks are allowed: meat products, fresh and canned fish, vegetables (except potatoes), some fruits, eggs. Yeast bread and sweets are excluded. The consumption of fruits and berries is also reduced to a minimum.

At 3-4 weeks, cereals, fruits, dairy products are gradually introduced into the diet. Also seeds and nuts. A small amount of bran bread is not prohibited. You can also use durum wheat pasta. True, in small quantities. The principle of a low-carb menu is not starvation. It is important to understand this and not skip lunches or dinners.

Table of allowed products

How effective a carbohydrate-free diet can be, read in the article "Carbohydrate-free diet reviews of those who have lost weight". Before describing the menu, I want to acquaint you with the allowed products. The main rule is that the glycemic index of the product should not exceed 50. You can download this list and use it to create a menu for every day.

Menu for 1 and 2 weeks

Monday

• For breakfast boiled eggs - 1-2 pcs. with a piece of sausage. From coffee drinks, tea without sugar.
• At lunch you can eat cucumber. Beef broth with meat.
• have a bite to eat fruits are allowed. An apple or an orange.
• For dinner you can prepare cucumber and tomato salad. Also boiled fish.

Tuesday

• For breakfast boiled chicken without skin.
• At lunch you can eat vegetable salad with sunflower oil. Shchi lean without potatoes. A piece of sausage.
• Have a snack green apple.
• For dinner cook vegetable stew - cabbage, carrots, eggplant.

Wednesday

• For breakfast two sausages and green peas.
• At lunch- cabbage and carrot salad. As well as vegetable soup in chicken broth without potatoes. Steamed chicken or beef cutlet.
• Snack- a small pear.
• For dinner vegetable stew without potatoes. Choose vegetables from the list of allowed foods with the lowest GI.

Thursday

• For breakfast go scrambled eggs or scrambled eggs with tomatoes and onions.
• For lunch- tomatoes and cucumbers (can be in a salad). Chicken soup.
• Snack- two small tangerines.
• For dinner boiled or sautéed fish with tomatoes and carrots.

Friday

• For breakfast stewed mushrooms with vegetables.
• At lunch- cucumbers and tomatoes, vegetable soup. Steam cutlet of minced pork and beef.
• have a bite to eat maybe an apple.
• For dinner passivated fish, it is possible with carrots and tomatoes or boiled.

Saturday

• For breakfast two boiled eggs with fresh cucumber or tomato.
• For lunch sautéed broccoli with chicken.
• Have a snack orange.
• Dinner- salad of radishes and herbs. Canned tuna. Unsweetened drinks.

Sunday

• A couple of boiled sausages and stewed eggplant can be eaten for breakfast.
• At lunch green salad (cabbage, cucumbers, tomatoes). Passivated or boiled chicken without skin.
• Have a snack pear.
• Dinner- vegetable stew with mushrooms.

Menu for 3 and 4 weeks

During this period, you need to gradually introduce cereals, low-fat dairy products into the diet. You can also eat nuts and seeds in snacks. Of course, in a small amount, as they are high in calories. The table below shows an example menu. You can change products. Portions should be small.

Although low-carb diets are popular all over the world, especially among those who want to lose weight or shed a few extra pounds, out of fear, not many dare to try to give up many tasty foods. The main thing that scares them is whether low-carb foods will also taste good. Many simply do not know which foods are low-carbohydrate. In this article, you will learn how to determine which foods are low-carb, you will find a list of such foods.

In fact, there are quite a few delicious recipes that can be made from low carb foods to keep enjoying all sorts of recipes and ways to prepare them. With such products, you can cook everything from light snacks to gourmet holiday dishes. They can include green and protein shakes, desserts made with almond or coconut flour, meat broth dishes, and meat and fish dishes.

Reasons why many people want to cut down on their diet high carbohydrate There may be several products. Some want to cut down on sugar and break their sugar addiction, some need to shed a few pounds or start living a healthier lifestyle.

Removing foods like bread, cereals, sweetened drinks, processed dairy products, and even whole grains or starchy vegetables from your diet are important dietary changes that will cause your body to release less insulin. This will help balance blood sugar levels, reduce sugar cravings, speed up weight loss, and even reduce your risk for conditions like heart disease and diabetes.

Replacement high carbohydrate eating low-carbohydrate foods such as non-starchy vegetables, healthy fats, high-quality proteins allows you to take another step towards changing your diet.

What are low carb foods

What are net carbs? This is the amount of carbs left after dietary fiber is subtracted from total carbs. In other words, fiber doesn't count towards net carbs because it's not absorbed after consumption, nor does it raise blood sugar levels like glucose does. For this reason, most people who eat even a very low-carbohydrate diet try to still consume some high-fiber foods, such as starchy vegetables or nuts.

All carbohydrates are the sum of sugar, starch and dietary fiber.

Manufacturers on their products may indicate the amount of carbohydrates in different ways. Nutritional information can be listed separately: the amount of net carbohydrates, sugar and fiber. Others are total carbohydrates, including sugar and starch.

Try to choose foods with the least amount of sugar. Sugar contains empty calories (that is, with zero nutritional value), but more importantly, sugar and high-carbohydrate foods “crowd out” nutrients.

Best low carb foods list

Are you curious to know what low carb foods are? Below is a list of low carbs.

low carb vegetables

1. Broccoli
2. Cauliflower
3. Mushrooms
4. Sweet pepper
5. Leafy green salads
6. Asparagus
7. kale
8. Spinach
9. green beans
10. 10. Bow
11. Leek
12. Tomatoes
13. Brussels sprouts
14. Avocado (although considered a fruit, it is often used as a vegetable)
15. 15 Turnip
16. White cabbage
17. Carrots (moderate carbs)
18. cucumbers
19. Celery
20. Zucchini
21. Chard

This list goes on. You just need to remember that almost all vegetables, with the exception of starchy ones, such as potatoes, contain a small amount of carbohydrates.

Fruits and berries

Unlike vegetables, fruits and berries contain more sugar. Therefore, they cannot be called completely low-carb products. But the advantage of such products is the high content of nutrients and they are allowed in many diets. When sticking to a low-carb diet, just choose fruits and berries with a sour or neutral taste. It:

1. Raspberry
2. Strawberry
3. Mulberry
4. oranges
5. Grapefruit
6. Lemon
7. apricots
8. tangerines
9. Cranberry

There are quite a lot of berries and fruits that you can safely include in your diet without the risk of increasing carbohydrates.

Eggs and dairy products

1. Eggs
2. Fat unsweetened yogurt
3. Raw whole milk
4. Cheese, including hard cheese like cheddar, blue cheese, feta, goat and others
5. Fatty sour cream
6. Heavy cream
7. Kefir
8. Greek yogurt

Meat and meat products

1. Beef
2. Mutton
3. Chicken
4. Turkey
5. Pork
6. Bacon
7. Venison
8. Jerky
9. Rabbit
10. Nutria

Almost all meat products do not contain carbohydrates and their value tends to zero.

Fish and seafood

1. Salmon
2. Haddock
3. Trout
4. Halibut
5. sardines
6. Anchovies
7. Mackerel
8. Tuna
9. Cod (in moderation)
10. Scallops

Like meat products, fish and seafood contain virtually no carbohydrates. The only thing to watch out for is to choose marine fish and avoid large amounts of shellfish, such as shrimp, which can contain more mercury and other heavy metals.

Nuts and seeds

1. chia seeds
2. Flax seeds
3. Almond
4. Walnuts
5. Pumpkin seeds
6. Sesame
7. Cashew nuts
8. Brazilian nut
9. Coconut
10. Sunflower seeds
11. nuts macadamia
12. Hazelnut
13. pistachios

Oils and fats

All oils and fats have virtually zero carbs, the list below is by no means exhaustive.

1. coconut
2. olive
3. Hemp
4. Linen
5. Butter
6. walnut
7. Clarified butter (ghee)
8. Palm oil
9. pork fat
10. beef fat
11. Lamb fat

Condiments, herbs and spices

1. Herbs such as turmeric, ginger, oregano, rosemary, basil, sea salt, pepper, etc.
2. Spicy sauces

1. Vinegar, including apple, wine, balsamic and others
2. cocoa powder
3. Mustard
4. Soy sauce
5. bone broth
6. Olives

1. Tea (green, black, oolong, white and others)
2. Coffee
3. Herbal tea
4. Fresh juices
5. Green smoothies
6. Carbonated unsweetened water

Examples of Low Carb Recipes

Omelet with minced meat and vegetables

This nutritious breakfast dish includes eggs, ground beef with bell peppers, tomatoes, avocado, parsley or cilantro, which can be served on thin pita or tortilla.

Nutritious value per serving:

151 calories

46.8 grams squirrel

10.4 grams fat

1.7 grams Sahara

Pureed cauliflower with eggs, fried in ghee, to which you can add finely chopped onion or garlic, herbs.

food value per serving:

108 calories

9 grams of protein

3 grams of fat

1 gram sugar

Baked salmon with pecan (or other nut) pesto is nutritious and low in carbs.

Nutritious value per serving:

140 calories

17 grams of protein

5 grams of fat

2 grams of sugar

A low-carbohydrate diet can help people lose weight quickly and potentially improve health, reduce sugar addiction, improve brain function, memory in the elderly, reduce the risk of diabetes, and normalize blood sugar levels.

Depending on the state of health and the goal, it is advisable to avoid highly starchy foods, sweet fruits and berries.

If it is difficult to remember which vegetables are low starchy, then you need to know one important rule:

All vegetables that grow above ground tend to be low in starch. Conversely, vegetables that grow in the ground contain more starch.

Sprouted seeds and grains can sometimes be included in low-carb diets. Sprouts are higher in carbs, but given their caloric and nutritional value, you shouldn't cut out healthy sources of carbs entirely. Their moderate consumption is not forbidden. In addition, when sprouting, more protein, vitamins and minerals are released, their absorption and digestion are facilitated.

A low-carbohydrate diet sometimes improves hormonal balance, leading to better sleep, muscle pain, reduced bone loss, and increase in overall vitality and lower cholesterol.