Low carb diet plan. The amount of carbohydrates consumed during weight loss

Is a low carb diet effective? According to some dietary concepts, the cause of weight gain is mainly an excess of carbohydrates in the daily diet. Giving them up is the easiest way to achieve thinness. We bring to your attention an example of a diet for 7 days based on low-carb foods.

Carbohydrates are the most important source of energy for the body. After absorption and digestion, they reach the tissues in the form of glucose. There, glucose is converted into energy, the body receives 4 kcal of energy from the breakdown of 1 g of carbohydrates. Carbohydrates are also essential for burning fat. Carbohydrate reserves in the body are small, about 12 hours (energy requirement 2000 kcal, and with insufficient carbohydrates, your body burns its own muscles). If the amount of carbohydrates is less than 100 g / 24 hours, incomplete combustion of fats occurs, which leads to the accumulation of ketones in the body. , Kwasniewski, and Dukan are well known as "classic" low-carb programs. The American Family Physicians Association defines a low-carbohydrate diet as a diet in which carbohydrate intake does not exceed 60 grams per day, and in 2008 a group of researchers specializing in the study of low-carbohydrate diets proposed the following classification:

• very low carbohydrate (LCKD) contains less than 50 g of carbohydrates per day, which is less than 10% of total caloric intake
• low carb diet (LCD): 50-130g carbs, 10-26% calories
• moderate diet (MCD): 130-225g carbs, 26-45% of calories.

Low carb diets have proven effective when used for weight loss. However, we don't know how they work or if they really are not harmful to health.

Side effects of low carb diets

• constipation caused by a lack of fiber in the diet
• dizziness, headaches and loss of concentration due to lack of glucose
• muscle spasms caused by a lack of potassium, magnesium, and calcium
• bad breath, insomnia and nausea
• risk of kidney disease, gout, and exacerbation of joint diseases due to excess protein intake

Low carb diet menu for the week

The following diet should be used under the supervision of a specialist and is intended for those who are obese and overweight. It should last no more than three weeks and requires the control of ketones in the urine, blood glucose. During the diet, you should drink plenty of water (2-3 liters per day). The diet provides about 1500 calories, which will help you "lose" 0.5-1 kg per week. For men, daily calorie intake should be increased by about 500 calories. This can be achieved by adding extra snacks and/or multiplying some food quotas, as shown in the example below:

Day 1: Breakfast
1. extra egg = 74 kcal
2. extra slice of buttered toast - 102 calories
snack extra 20 almonds = 139 kcal

The low-carbohydrate diet cannot be used by women during pregnancy and lactation. People with chronic diseases require medical advice before starting a diet.

1st day

1524 calories; 119 g of protein; 79 g of carbohydrates; 105 g fat

Breakfast: 323 calories; 21 g protein; 14 g of carbohydrates; 20 g fat
3 egg omelette, whole grain toast

Almonds 20 pieces

Lunch: 440 calories; 37 g of protein; 19 g of carbohydrates; 45 g fat
steamed prawns 100 g, salad with 1/4 avocado, a handful of lettuce leaves and a few cherry tomatoes. Salad: a tablespoon of olive oil, a tablespoon of lemon juice, 1/3 red chili pepper finely chopped mixed with vegetables.

Afternoon snack: 157 calories; 12 g of protein; 14 g of carbohydrates; 5 g fat
Spread 2 wholemeal crackers with shrimp curd paste

Dinner: 331 calories; 37 g protein, 14 g carbohydrates, 17 g fat
cod in caper sauce with vegetables; 80 g of beans and 100 g of boiled broccoli. Steam cod fillet 100 g, pour sauce from a mixture of a tablespoon of olive oil, a teaspoon of capers, a tablespoon of chopped parsley and lemon juice. Eat with boiled vegetables.

Dessert: 134 calories; 7 g protein; 13 g of carbohydrates; 6 g fat
natural yoghurt 150 g + 2 tablespoons blueberries

2nd day

1,508 calories; 100 g of protein; 83 g of carbohydrates; 88 g fat

Breakfast: 313 calories; 13 g protein; 25 g of carbohydrates; 20 g fat
natural yoghurt 150 g + 30 g raspberries and pistachios. mix the ingredients

Second breakfast: 145 calories; 6 g protein; 4 g carbohydrates; 12 grams of fat.
Handful (25 g) pumpkin seeds

Lunch: 552 calories; 33 g protein; 36 g of carbohydrates; 32 g fat
salmon, quinoa salad with sauce. Rub with spices (pepper, garlic) salmon grilled in a pan, Salad dressing: a tablespoon of olive oil, lemon juice and pepper

Afternoon snack: 78 calories; 2 g protein; 7 g carbohydrates; 5 g fat
Spoonful of hummus and small carrots

Dinner: 420 calories; 46 g protein; 11 g of carbohydrates; 19 g fat
pork tenderloin lightly beaten and cut into strips 100 g, vegetables cut into a saucepan (onion, bean sprouts, broccoli, pepper) 200 g. brown sugar.

3rd day

1488 kcal; 95 g protein; 78 g of carbohydrates; 109 g fat

Breakfast: 356 calories; 26 g protein; 31 g of carbohydrates; 15 g fat
two hard-boiled eggs, 50 g of smoked salmon, a few radishes; pear

Second breakfast: 138 calories; 5 g protein; 8 g of carbohydrates; 11 g fat
a handful of cashew nuts (25 g)

Lunch: 523 calories; 22 g protein; 23 g of carbohydrates; 57 g fat
salad with mozzarella cheese: cut into slices 120 g of cheese, tomatoes, avocado, dressing spoon of olive oil, balsamic vinegar, pepper. The whole salad is sprinkled with fresh basil.

Dinner: 395 calories; 40 g of protein; 12 g of carbohydrates; 21 g fat
- 150 g salmon fillet, sprinkle with a spoonful of olive oil, grind with garlic; cauliflower 100 g, 80 g peas

Evening: 76 calories; 2 g protein; 4 g carbohydrates; 5 g fat
a glass of warm almond milk

4th day

1444 kcal; 97 g of protein; 85 g of carbohydrates; 91 g fat

Breakfast: 338 calories; 9 g protein; 42 g of carbohydrates; 15 g fat
almond fruit - 3 tablespoons of almond flakes mixed with a small banana, 100 g of blueberries or other seasonal fruits or frozen fruits. Active filled with almond milk 150 ml.

Second breakfast: 38 calories; 1 g of protein; 9 g carbohydrates; 0 g fat
peach

Lunch: 461 calories; 50 g of protein; 16 g of carbohydrates; 31 g fat
chicken and avocado salad - mix cooked and chopped chicken with half an avocado, lettuce, a few cherry tomatoes. Sprinkle everything with lemon juice and sprinkle with 10 g of pine nuts.

Afternoon snack: 139 kcal; 5 g protein; 5 g carbohydrates; 12 g fat
Almonds 20 g (handful)

Dinner: 468 kcal; 32 g protein; 13 g of carbohydrates; 33 g fat
Frittata with pumpkin - brown sugar, a spoonful of olive oil, 75 g of pumpkin cut into pieces - pour 3 eggs mixed with 50 g of crushed feta cheese. Eat with green salad.

5th day

1435 kcal; 92 g protein; 86 g of carbohydrates; 82 g fat

Breakfast: 391 calories; 12 g of protein; 35 g of carbohydrates; 22 g fat
fruit yogurt - 200 g chopped melon and 100 g raspberries mixed with natural yogurt. Sprinkle with pumpkin seeds 15 g

Afternoon snack: 100 calories; 2 g protein; 2 g carbohydrates; 10 g fat
3 brazil nuts (can be Italian)

Lunch: 510 calories; 44 g of protein; 18 g of carbohydrates; 29 g fat
tuna salad - 135 g tuna (with brine) cut into pieces, mix with boiled and chopped hard-boiled egg, cook and cut green beans into pieces, boil and cut potatoes, cherry tomatoes 5 pcs, mix with sauce from a tablespoon of olive oil and lemon juice

Afternoon snack: 69 calories; 2 g protein; 17 g carbohydrates; 0 g fat
melon 70 g

Dinner: 310 calories; 31 g protein; 9 g carbohydrates; 17 g fat per
Grilled chicken breasts eaten with boiled spinach seasoned with garlic and almond milk 100 g, broccoli 100 g

Evening: 55 calories; 1 g of protein; 5 g carbohydrates; 4 g fat
10 g dark chocolate 70%

6th day

1438 calories: 106 g protein; 94 g of carbohydrates; 68 g fat

Breakfast: 464 calories 21g protein; 13 g of carbohydrates; 35 g fat
pancakes with fruit - mix 50 g of ground almonds with egg yolk, 2 tablespoons of natural yogurt, beat until foamy, bake pancakes; 50 g strawberries (thawed)

Second breakfast: 139 calories; 5 g protein; 5 g carbohydrates; 12 g fat
20 hazelnuts

Lunch: 342 calories; 35 g protein; 35 g of carbohydrates; 4 g fat
turkey sandwich - 125 g boiled turkey, rye bread, mustard, tomato, cucumber slices and arugula leaves

Afternoon snack: 69 calories; 10 g of protein; 1 g of carbohydrates; 1 g fat
a few sticks of celery

Dinner: 424 calories; 35 g protein; 36 g of carbohydrates; 16 g fat
fried in olive oil (teaspoon) tiger prawns (150 g), boiled red lentils (50 g), olive oil, curry, spinach, seasoned with garlic and almond milk

7th day

1560 calories; 112 g protein; 52 g of carbohydrates; 98 g fat

Breakfast: 427 calories; 43 g protein; 8 g of carbohydrates; 26 g fat
Fried eggs with salmon with cherry tomatoes - fry 3 beaten eggs in a pan, mixed with chopped pieces of smoked salmon 100 g; Cherry tomatoes.

Second breakfast: 116 kcal; 5 g protein; 4 g carbohydrates; 9 g fat
handful (20 g, or 2 teaspoons) pumpkin seeds

Lunch: 477 calories; 38 g protein; 19 g of carbohydrates; 28 g fat
chicken salad with green beans - 100 g boiled and chopped green beans mixed with boiled and chopped chicken breast 100 g, 3 tablespoons chopped black olives, cherry tomatoes, parsley. Mix with a spoonful of olive oil and lemon juice.

Afternoon snack: 56 calories; 0 g protein; 7 g carbohydrates; 0 g fat
2 tangerines

Dinner: 484 calories; 26 g protein; 14 g of carbohydrates; 35 g fat
Fried tofu with vegetables and nuts - a spoonful of coconut oil, 150g chopped tofu, 20g cashews, broccoli, a few green onions, paprika, soy sprouts. Season with soy sauce.

You will be surprised how beneficial it can be to reduce carbohydrates in your diet.

It has been proven that low-carb foods significantly reduce hunger and promote weight loss and lead to "automatic" weight loss without the need to count calories.

At least 23 studies show that low-carbohydrate diets promote greater weight loss than low-fat diets, sometimes as much as 2-3 times more effective.

Reducing carbohydrates in the diet also has a beneficial effect on overall metabolism.

We are talking, among other things, about the content of sugar in the blood, blood pressure, triglyceride levels, and “good” cholesterol and so on.

Fortunately, making such a diet is not at all difficult, but we have collected low-carb foods in a list and divided into groups for convenience.

Eat a natural, low-carb diet that will help you lose weight and benefit your health.

This is a list of 44 low carb foods. Most of them are not only healthy, but also nutritious and amazingly tasty.

Under each item, I've listed the amount of carbs per standard serving as well as the amount of carbs per 100 grams.

However, keep in mind that some of them are high in fiber, so sometimes their digestible (net) carbohydrate content is even lower.

List of low carb foods

1. Eggs (virtually zero)

Eggs are one of the healthiest and most nutritious foods on the planet.

They are loaded with nutrients, including important micronutrients for the brain, as well as components that are good for vision.

Carbohydrates: almost none

Meat

All types of meat contain almost no carbohydrates. The only exception is such parts as the liver, in which carbohydrates are about 5%.

2. Beef (zero)

Beef is highly satiating and rich in important elements such as iron and B12. There are dozens of ways to cook it, from ribs to minced meat and cutlets.

Carbohydrates: zero

3. Lamb (zero)

Like beef, lamb meat contains a lot of nutrients, iron and B12. Because the animal is often grass-fed, meat often contains a beneficial fatty acid called conjugated linoleic acid, or CLA (14).

Carbohydrates: zero

4. Chicken (zero)

Chicken is one of the most popular foods on earth. It is full of nutrients and is an excellent source of protein.

If you're on a low-carb diet, you might want to opt for higher-fat parts like wings or thighs.

Carbohydrates: zero

5. Pork including bacon (usually nil)

Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.

Bacon, however, is a processed meat, so it's hardly a "healthy" food. However, on a low-carb diet, it is perfectly acceptable to eat a moderate amount of it.

Most importantly, try to buy bacon from resellers you trust, make sure it's free of artificial additives, and don't overcook the meat when cooking.

Carbohydrates: zero. But read the label carefully and avoid smoked or sugar-cured bacon.

6. Jerky (usually nil)

Vyalenina is meat cut into thin pieces and dried. And, as long as there's no added sugar or artificial additives, it can be a great addition to a low-carb diet.

However, one should not forget that what is sold in stores is often heavily processed and ceases to be healthy food. Therefore, it is best to make such meat yourself.

Carbohydrates: depends on the type. If it's just meat with seasoning, then about zero.

Other low carb meats

• Turkey
• Veal
• Venison
• Buffalo

Fish and seafood

Fish and other seafood are generally very nutritious and healthy.

They are especially high in vitamin B12, iodine, and omega-3 fatty acids, which are precisely the elements that many people's diets lack.

Like meat, almost all fish and seafood contains almost no carbohydrates.

7. Salmon (zero)

Salmon is one of the most popular types of fish among health conscious people, and with good reason.

It is an oily fish, which means it contains significant stores of heart-healthy fats, in this case, omega-3 fatty acids.

Salmon is also rich in vitamin B12, D3 and iodine.

Carbohydrates: zero.

8. Trout (zero)

Carbohydrates: zero.

Like salmon, trout is a type of oily fish rich in omega-3 fatty acids and other essential nutrients.

9. Sardine (zero)

The sardine is a fatty fish that is usually eaten almost whole, with bones and all.

The sardine is one of the most nutritious fish on the planet and contains almost everything the human body needs.

Carbohydrates: zero.

10. Shellfish (4-5% carbs)

Unfortunately, shellfish get into our daily diet much less often than they deserve. However, they are on a par with the most useful products in the world, and in terms of nutrient richness they can compete with meat from the internal organs.

Shellfish tend to contain small amounts of carbohydrates.

Carbohydrates: 4-5 grams of carbohydrates per 100 grams of shellfish.

Other low carb fish and seafood

• Shrimp
• Haddock
• Herring
• Tuna
• Cod
• Halibut

Vegetables

Most vegetables are almost carb-free, especially leafy greens and cruciferous vegetables, as nearly all of their carbs are found in fiber.

On the other hand, starchy root vegetables like potatoes and sweet potatoes are rich in carbohydrates.

11. Broccoli (7%)

Broccoli is a delicious cruciferous vegetable that can be cooked or eaten raw. It's high in vitamin C, vitamin K, and fiber, and contains powerful plant compounds that help prevent cancer.

Carbohydrates: 6 grams per cup or 7 grams per 100 grams.

12. Tomatoes (4%)

Technically, tomatoes are berries, but they are classified as vegetables when they are together. They are rich in vitamin C and potassium.

Carbohydrates: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Bow (9%)

Onions are one of the tastiest vegetables in the world and add a rich flavor to dishes. It is loaded with fiber, antioxidants, and a variety of anti-inflammatory compounds.

Carbohydrates: 11 grams per cup or 9 grams per 100 grams.

14. Brussels sprouts (7%)

Brussels sprouts are an incredibly nutritious vegetable, related to broccoli and cabbage. Rich in vitamin C, K and many other useful elements.

Carbohydrates: 6 grams per half cup or 7 grams per 100 grams.

15. Cauliflower (5%)

Cauliflower is a tasty and versatile vegetable that can be used to cook a variety of interesting dishes. It is rich in vitamins C, K and folate.

Carbohydrates: 5 grams per cup and 5 grams per 100 grams.

16. Curly cabbage (10%)

Kale or kale is very popular among health conscious people. It has a lot of fiber, vitamins C, K and carotene antioxidants. Among other things, kale in general is incredibly healthy.

Carbohydrates: 7 grams per cup or 10 grams per 100 grams.

17. Eggplant (6%)

Eggplant is another fruit often mistaken for a vegetable. It is rich in fiber and very versatile in use.

Carbohydrates: 5 grams per cup or 6 grams per 100 grams.

18. Cucumber (4%)

Cucumber is a common vegetable with a mild flavor. It consists mainly of water with a small amount of vitamin K. [goes well with lard - approx. transl.]

Carbohydrates: 2 grams per half cup or 4 grams per 100 grams.

19. Bell pepper (6%)

Bulgarian pepper is a well-known vegetable with a pronounced pleasant taste. It is rich in fiber, vitamin C and carotene antioxidants.

Carbohydrates: 9 grams per cup or 6 grams per 100 grams.

20. Asparagus (2%)

Asparagus is an amazingly tasty spring vegetable. It is loaded with fiber, vitamin C, folate, vitamin K, and carotene antioxidants. It also has a lot of protein compared to other vegetables.

Carbohydrates: 3 grams per cup or 2 grams per 100 grams.

21. String beans (7%)

Technically, green beans belong to the legume family, but they are cooked and eaten as a vegetable.

Each bite is packed with nutrients, as well as fiber, protein, vitamin C, K, magnesium, and potassium.

Carbohydrates: 8 grams per cup or 7 grams per 100 grams.

22. Mushrooms (3%)

Mushrooms, generally speaking, do not belong to plants, but edible mushrooms, for simplicity, are classified as vegetables. They contain significant amounts of potassium and some B vitamins.

Carbohydrates: 3 grams per cup and 3 grams per 100 grams (porcini mushrooms).

Other Low Carb Vegetables

• Celery
• Spinach
• zucchini
• swiss chard
• Cabbage

Almost all vegetables, with the exception of starchy root vegetables, contain almost no carbohydrates. You can eat a huge amount of vegetables and stay within the required carbohydrate limit.

Fruits and berries

Although the conventional wisdom about fruit is that it is a healthy food, the attitude of supporters of a low-carb diet is quite controversial.

And all due to the fact that fruits sometimes contain quite a lot of carbohydrates in comparison with vegetables.

Depending on what threshold you have set for yourself, you may need to limit your fruit intake to one or two per day.

This, however, does not apply to fatty fruits such as avocados or olives.

Berries with a low sugar content, such as strawberries, are also good for you.

23. Avocado (8.5%)

Avocado is a unique fruit. Instead of carbohydrates, it is loaded to the eyeballs with healthy fats.

Avocados are high in fiber, potassium, and all sorts of other nutrients.

Carbohydrates: 13 grams per cup or 8.5 grams per 100 grams.

Keep in mind that the carbohydrates mentioned (about 78%) are found mainly in fiber, so there are practically no digestible (“net”) carbohydrates in it.

24. Olives (6%)

Olives are another delicious high-fat fruit. It is rich in iron, copper and vitamin E.

Carbohydrates: 2 grams per ounce or 6 grams per 100 grams.

25. Strawberry (8%)

Strawberries are the lowest-carb, highest-nutrient fruit you can find on your table. It is rich in vitamin C, manganese and various antioxidants.

Carbohydrates: 11 grams per cup or 8 grams per 100 grams.

26. Grapefruit (11%)

Grapefruits are citrus fruits related to oranges. They are very rich in vitamin C and carotene antioxidants.

Carbohydrates: 13 grams in half a grapefruit, or 11 grams per 100 grams.

27. Apricot (11%)

Apricot is an incredibly appetizing fruit. Each apricot contains few carbohydrates, but a lot of vitamin C and potassium.

Carbohydrates: 8 grams in two apricots or 11 grams per 100 grams.

Other Low Carb Fruits

• Lemon
• Orange
• Mulberry
• Raspberry

Nuts and seeds

Nuts and seeds are very popular in low carb diets. They are usually low in carbohydrates, but high in fat, fiber, protein and various trace elements.

Nuts are typically used as a snack food, but seeds are more commonly used to add texture to salads and other dishes.

Nut and seed flours (such as almond, coconut, and flaxseed flours) are also used to make low-carb breads and other baked goods.

28. Almonds (22%)

Almonds are a wonderful delicacy. It's high in fiber, vitamin E, and one of the world's best sources of magnesium, a mineral most people lack in one way or another.

In addition, almonds make you feel full quickly, which, according to some studies, helps you lose weight.

Carbohydrates: 11 grams per ounce or 22 grams per 100 grams.

29. Walnut (14%)

Walnuts are another delicious type of nut. It is especially high in omega-3 fatty acids, as well as a variety of other nutrients.

Carbohydrates: 4 grams per ounce or 14 grams per 100 grams.

30. Peanuts (16%)

Technically, peanuts belong to the legume family, but everyone is used to thinking of them as a nut. It is loaded with fiber, magnesium, vitamin E, and many other important vitamins and minerals.

Carbohydrates: 5 grams per ounce or 16 grams per 100 grams.

31. Chia seeds (44%)

Chia seeds are gaining popularity among healthy eaters. They're loaded to the brim with a variety of important nutrients and are great additions to many low-carb recipes.

This is one of the best known sources of dietary fiber that you can find on the shelves.

Carbohydrates: 12 grams per ounce or 44 grams per 100 grams.

Keep in mind that about 86% of the carbs in chia seeds are in fiber, so there are almost no digestible (“net”) carbs.

Other low carb seeds and nuts

• Hazelnuts
• macadamia nuts
• Cashew
• coconuts
• pistachios
• Flax-seed
• Pumpkin seeds
• Sunflower seeds

Milk products

If you're not lactose intolerant, then low-fat, low-carb dairy products are for you. Most importantly, pay attention to the label and avoid anything with added sugar.

32. Cheese (1.3%)

Cheese is one of the tastiest low carb foods you can eat raw or invent a variety of interesting foods with it. It goes especially well with meat, as well as in a burger (without a bun, of course).

Cheese is also highly nutritious. A piece of cheese contains as many nutrients as a whole glass.

Carbohydrates: 0.4 grams per slice or 1.3 grams per 100 grams (cheddar).

33. Heavy cream (3%)

Heavy cream contains very little carbohydrate and protein, but a lot of milk fat. Many followers of a low-carb diet add them to coffee or other meals. A rosette of berries with whipped cream is a delicious low-carb dessert.

Carbohydrates: 1 gram per ounce or 3 grams per 100 grams.

34. Full fat yogurt (5%)

Fatty yogurt is an exceptionally healthy food. Contains the same substances as whole milk, but the live cultures in it are a source of highly beneficial probiotic bacteria.

Carbohydrates: 11 grams per 8 ounce pack or 5 grams per 100 grams.

35. Greek yogurt (4%)

Greek yogurt, also called filtered yogurt, is very thick compared to regular yogurt. It is rich in nutrients, especially protein.

Carbohydrates: 6 grams per package or 4 grams per 100 grams.

Fats and oils

There are many healthy fats and oils that are acceptable on a natural low-carbohydrate diet.

Most importantly, avoid refined vegetable oils such as soybean or corn because they are very harmful in large quantities.

36. Oil (zero)

Oil was once demonized for being rich in fat, but now it is coming back into its own right on our table. If possible, choose butter from the milk of grass-fed cows because it has more nutrients.

Carbohydrates: zero.

37. Extra virgin olive oil (zero)

Extra virgin olive oil is one of the healthiest things you can add to your diet. In addition, it is a product on which the Mediterranean diet is built.

It is full of powerful antioxidants and anti-inflammatory elements, and it is also incredibly beneficial for the cardiovascular system.

Carbohydrates: zero.

38. Coconut Oil (Zero)

Coconut oil contains healthy fats and medium chain fatty acids, which have an extremely beneficial effect on metabolism. Studies show that it helps reduce appetite, helps burn fat and shed abdominal fat.

Carbohydrates: zero.

Other low carb fats and oils

• avocado oil
• Smalets

The drinks

Most sugar-free drinks are suitable for a low-carb diet.

Keep in mind that fruit juices are very high in sugar and carbohydrates and should definitely be avoided.

39. Water

Water should be your main drink, no matter what the rest of your diet is based on.

Carbohydrates: zero.

40. Coffee

Despite the fact that at some point coffee was slandered, in fact the drink is very healthy.

It is the best source of antioxidants in the diet, and studies show that coffee drinkers live longer and are less at risk for serious diseases such as type 2 diabetes, Parkinson's and Alzheimer's.

Most importantly, do not add anything unhealthy to your coffee. Black coffee is best, but coffee with milk or cream is fine too.

Carbohydrates: zero

41. Tea

Tea, especially green tea, has come under scrutiny and has been confirmed to have an extremely positive effect on health. It also promotes fat burning.

Carbohydrates: zero.

42. Carbonated water

Carbonated water is just water with carbon dioxide added. So as long as there is no sugar in it, it is completely acceptable. Read the label carefully to make sure that no sugar has slipped inside.

Carbohydrates: zero.

43. Dark chocolate

This may come as a surprise to some, but dark chocolate is actually the perfect low-carb treat.

Make sure it has at least 70-85% cocoa, this will mean that there is almost no sugar in it.

Dark chocolate has many benefits, such as improving brain function and lowering blood pressure. Studies also show that dark chocolate lovers are much less at risk of heart disease.

Read more about the health benefits of dark chocolate in this article.

Carbohydrates: 13 grams per 1 ounce bar, or 46 grams per 100 grams. The carbohydrate content depends on the type of chocolate, so read the label carefully.

Keep in mind that about 25% of dark chocolate's carbs are in fiber, so the amount of edible carbs is even lower.

44. Herbs, spices and condiments

There are an infinite number of wonderful herbs, spices and seasonings recommended for consumption. Most of them do not contain carbohydrates, but will make your meals healthy, tasty and flavorful.

Examples of such seasonings include salt, pepper, garlic, ginger, cinnamon, mustard, and oregano. In this article, you will find 10 wonderful herbs and spices that are incredibly healthy at the same time.

Anything else?

You can invent countless variations on a low-carb diet using the low-carb foods on our list. They are difficult to overeat and your meals will always be healthy and healthy.

Nowadays, every person who wants to say goodbye to extra pounds has heard about the diet programs of Dukan, Pevsner, Atkins. Each of these diets has certain characteristics, but the base remains the same - low-carbohydrate foods. It is the transition to dishes characterized by a low concentration of carbohydrates that is considered one of the most effective ways to get rid of excess weight.

The essence of a low-carbohydrate diet

The main goal of choosing a low-carbohydrate diet is to force the body to compensate for energy hunger at the expense of its own fat accumulations, getting rid of them. Lack of carbohydrates, which are a source of energy, leads to "hunger". Reducing the calorie content of food in this case does not play a special role.

Carbohydrates are usually divided into two groups: slow and fast. Fast low-carb foods are instantly absorbed by the body, causing maximum harm to the figure. Their consumption is minimized, while slow carbohydrates that need long-term splitting have the right to remain on the losing weight menu.

Low carb diet: pros and cons

Dietary systems based on reducing the amount of carbohydrates on the menu have their opponents and supporters. The first insist on the great harm of such food to health. The latter build a line of defense, focusing on the rapid weight loss that such a program provides.

pros

Arguments "for" look like this:

• Instant weight loss is one of the main benefits of a diet based on the lowest carbohydrate foods. Food rich in proteins and fat, almost devoid of carbohydrates, leads to rapid dehydration. As a result, weight is quickly reduced, fat burning is accelerated. On average, a week of protein diet brings relief from 5-6 kg. We will talk about the disadvantages of such a diet a little lower.
• Many diets are tiring with the need to constantly monitor the number of calories eaten. But in the case of the Atkins or Dukan nutrition system, calories do not play a role.
• A diet poor in carbohydrates attracts with its diversity. In particular, such programs appeal to avid meat eaters, who get the opportunity to eat a large number of their favorite dishes.
• Food restrictions do not mean you have to starve. Allowed foods are digested slowly, as a result, a feeling of satiety does not leave you for a long time.

Arguments against"

Not all modern doctors consider low-carb foods to be a godsend for people who want to lose weight. The arguments "against" are the following claims, among which the main argument is the destruction of health:

• Such dietary restrictions lead to a lack of glucose, which is essential for the full functioning of the human brain. As a result, a person who is losing weight loses memory, the reaction speed is reduced, and the sharpness of thought disappears. Following such a diet, it is difficult to engage in creative activities.
• A large amount of proteins heavily burdens the kidneys, the cardiovascular system, the liver, there are problems with the functioning of the gastrointestinal tract, and cholesterol levels rise.
• Low-carb foods that dominate the daily menu can also adversely affect the appearance. If the food is too fatty, skin problems, brittleness and dryness of the hair may appear.

Approved Products

The choice of products that may be present in the diet of a person who is losing weight depends on the name of the dietary system. The bulk of calories should come from protein foods. All meals should be characterized by a low glycemic index, otherwise the source of energy for the body will be glucose, not body fat.

If a person chooses a low-carbohydrate diet, the list of products should not include alcoholic beverages and sweets. It is also worth forgetting about soda, abandoning it at least temporarily.

Fish, seafood, meat

This dietary system will appeal to those who cannot imagine life without seafood and fish. Fish should be consumed precisely from the sea, including salmon, flounder, trout, tuna, mackerel and so on in the menu. Thanks to such dishes, the body will receive a sufficient number of polyunsaturated fatty acids, light proteins. In river fish, there are significantly more carbohydrates and less valuable fats.

The list of low-carb foods that serve as the basis for a diet will only benefit if you include squid, shrimp, oysters, mussels. They will also become suppliers of valuable micro and macro elements for the body. However, caution should be exercised here, as consuming large amounts of such food can cause allergic reactions. Crab sticks and canned fish are not recommended.

Meat lovers will not feel cheated either. They are advised to focus on beef, beef liver. It is allowed to make meat of ducks, geese, chickens part of the menu, you can also take turkey. Caution must be observed when buying ready-made meat products. When choosing ham, sausages, sausages, be sure to carefully study the information on the label. These products may already include carbohydrates.

Vegetables

Some people mistakenly believe that the low-carb food table cannot include fruits and vegetables. This is just a delusion, many vegetable and fruit dishes have the right to become part of the menu. You just need to focus on food that contains a minimum of carbohydrates and a maximum of fiber. Let's consider this question in more detail.

• Potato is a vegetable that has no place in such a diet, as it is oversaturated with carbohydrates. You should also limit the consumption of tomatoes, without refusing them completely, so as not to deprive the body of a huge amount of valuable elements. The same applies to onions and carrots.
• The ideal base for diet food is cucumbers. This vegetable is rich in fiber, useful trace elements and vitamins, and is practically devoid of carbohydrates. No less useful gourds, cabbage.
• Radishes, turnips, beets are effective low-carb foods for weight loss. The list of allowed foods must certainly include these vegetables. It is recommended to use them boiled or stewed.

Fruits and berries

The enemy of the dietary system in question, which should be abandoned in the first place, is bananas. They will cancel all efforts. As for the rest of the fruits, everything is not so sad here.

• Pears, apples. Carbohydrates are present in these products in small quantities. They also serve as an effective source of fiber, contain important vitamins, and therefore must be present in the diet.
• Lemons, oranges and grapefruits in small quantities will not harm the diet, because they contain a minimum of carbohydrates (for comparison, they are less than in tomatoes). These overseas fruits provide the body with fiber and vitamins. The same statement is true for grapes.
• When choosing low-carb products for weight loss, it is advisable to replenish the list with papaya, pineapples, apricots and plums. They not only do not complicate weight loss, but even accelerate it. Strawberries will also be useful if these berries are consumed without sugar.

What not to eat

If you want to lose weight, temporarily or permanently exclude certain foods from the menu:

• Bread does not meet the postulates of low-carbohydrate nutrition. If it is difficult to refrain from eating it, you can try special breads or muesli created for losing weight as an alternative.
• Pasta is strictly forbidden to eat, as well as rice, wheat, semolina. From cereals, you can use oatmeal and buckwheat in small quantities.
• If a low-carbohydrate diet is chosen, the food list should not contain sugar. Doctors recommend being careful with lately fashionable substitutes that can harm the body.
• Sour cream and cream should not be consumed, while there are no complaints about milk, kefir, cheeses and cottage cheese.

Sample menu for losing weight

To understand what a diet based on low-carbohydrate foods is, it is recommended that you familiarize yourself with an example of a daily menu.

• Option 1. For breakfast, you can eat 200 g of cottage cheese, adding a small amount of permitted fruits, drink unsweetened coffee or tea. The lunch menu includes 200 grams of fish stewed with vegetables, dietary bread can be added. During the afternoon snack, any fruit is consumed. The evening meal consists of buckwheat porridge with vegetables.
• Option 2. Breakfast is limited to oatmeal, a cup of coffee or tea. For lunch, you can cook stewed vegetables and chicken meat (200 grams). The fruit is eaten during the afternoon snack. Dinner is boiled fish.

A low-carb diet doesn't have to be tasteless. After all, there are a variety of dressings that improve the taste of dishes - lemon juice, balsamic vinegar, spices, wasabi.

As the name implies, a low-carbohydrate diet is characterized by a decrease in the consumption of the prescribed number, thereby leading the body to lose excess weight. There are many examples of such diets: the popular, high-fat Atkins diet - all of them are based on low carbohydrate intake, which reduces the release of insulin into the blood and thereby promotes active breakdown. Most likely, it is not necessary to say that the rejection of sweet, starchy foods, various fruits, sweets and chocolate will contribute to weight loss and helps to effectively get rid of extra pounds. Namely, they are simple, or in other words, fast carbohydrates. It is to reduce their consumption that the diet is aimed, which will be discussed further.

The essence and benefits of a low-carb diet

To understand the very essence of the diet, it is important to distinguish how simple carbohydrates differ from complex ones. The fact is that “simple” or “fast” carbohydrates have the ability to be absorbed very quickly and converted into body fat. “Slow”, or as they are also called “complex” carbohydrates, tend to be digested at a slow pace, charging the body with vigor and energy, so that a person does not feel hungry for a long time and is able to lose much more calories than acquired with a serving of food.

Simple carbohydrates include: a variety of pastries, sweets, smoked delicacies, fatty and flour foods. The use of these products is strictly prohibited. Complex carbohydrates include various cereals and all vegetables. But a low-carb diet allows vegetables and only a small amount of grains and some fruits.

Low-carb diets can be of two types: slow and hard. The first are designed for gradual weight loss. At the same time, later, if you adhere to certain norms in the diet, it is quite possible to avoid re-gaining unnecessary kilograms. Rigid diets are designed mainly for athletes. Often used by bodybuilders for drying, so using it by an ordinary person can lead to rapid uncontrolled weight gain.

The main advantage of a low-carbohydrate diet is that with its help you can painlessly, without suffering from a constant feeling of hunger, lose a decent amount of kilograms forever. But at the same time, you should not expect quick results. This is a long, controlled process that will help the body avoid unnecessary potential harm. One that is usually accompanied by various "hungry" diets. And in general, such a diet can subsequently become a nutrition system, the basis for a daily diet.

The benefits of a low-carb diet are as follows:

• it does not require fabulous costs, since it uses exclusively healthy and affordable dishes;
• with diabetes, such a diet helps to restore the lipid spectrum, normalizes blood levels, but such a diet can only be used under the supervision of a specialist;
• the diet is unbalanced, but you can safely stick to it for a long time, or you can make it a way of life, positioning it as a special nutrition system;
• it is quite in demand among athletes, as it helps to burn fat without touching muscle mass, and it also energizes for a long time.

Contraindications and cons of a low-carb diet

No matter how beautiful the system is, it has both advantages and disadvantages. In addition, a low-carb diet has a number of contraindications:

• it is not recommended to use this diet in childhood and adolescence, since the lack of carbohydrates in the developing body is fraught with unpleasant health consequences;
• during pregnancy and lactation, one should also not resort to such a weight loss system, since for pregnant women the state of health of the fetus is a priority, therefore, in principle, they should not go on diets;
• if there are health problems, a mandatory consultation with a specialist is necessary before the diet.

When following the principles of a low-carbohydrate diet, it should be remembered that eating protein foods every day can lead to undesirable consequences in the work of the heart and blood vessels, as well as to a heavy load on the kidneys. This is usually due to a deficiency in the body, which enters the body in small quantities with such a diet.

Glucose deficiency is undoubtedly also one of the disadvantages of a low-carbohydrate diet. This primarily affects mental activity, often there is a deterioration in memory and a slowdown in the speed of reaction. It is especially difficult for lovers of sweets to come to terms with such a diet. A large percentage of those who quit the diet are among such people.

Also, protein foods are rich in protein, which can accumulate in the body, and the absence of useful food in the menu can provoke problems in the intestines. With a high content in the diet, the body begins to produce ketone bodies. They, in turn, are able to flush out fat from the body, but at the same time they can also catch useful substances that are needed for the normal and coordinated work of important organs and systems. This can often lead to weakness, dizziness, and bouts of insomnia. In this case, you need to consult a doctor, most likely this method of losing weight is not for you.

Since the consumption of some healthy vegetables is limited with a low-carbohydrate diet, the body may lack the required amount of vitamins and minerals, so the use of additional vitamin complexes at this time is welcome.

Approved Products

The basis of the menu for a low-carbohydrate diet should be protein foods with a small addition of fats and carbohydrates. The following products are allowed:

• lean meat and lean fish;
• eggs;
• low-fat sour-milk and dairy products;
• mushrooms;
• seafood;
• various vegetables, if possible excluding potatoes, legumes, as well as olives and olives;
• a limited amount of fruit, the exception is grapes and bananas, as they have a fairly large;
• offal;
• dried fruits and nuts;
• buckwheat, oat bran or brown rice in limited quantities;
• various greens.

Prohibited Products

Prohibited foods on a low-carb diet include:

• rich vegetables and cereals: potatoes, white rice, pasta of any kind;
• bread and various products from it;
• sweet confectionery;
• smoked sausages and other delicacies;
• mayonnaise, ketchup and other fatty sauces;
• sugar in any form;
• grapes and bananas, which are rich in content;
• fruit juices and compotes;
• alcoholic drinks.

Nutritionists vying with each other insist on banning fatty foods and replacing them with low-fat counterparts, but the reviews of numerous adherents and supporters of this weight loss method suggest otherwise. They quietly adhered to this diet and lost weight by eating some types of fatty sausages and meat. Just eat them in moderation, without overdoing it.

Rules for a low carb diet

In order for such a diet to proceed as expected and not harm the body, certain rules must be observed:

• with such a diet, it is necessary to consume as much liquid as possible - more than one and a half liters per day;
• vegetables are recommended to bake, steam or stew;
• walking for at least twenty minutes a day or additional physical activity is desirable with such a system;
• in order to correctly compose a daily diet, you should use a table that shows the carbohydrate component of various foods.

Based on the table, you can create a personal menu, following which you can lose up to 9 kilograms in a week.

The principle of construction is based on limiting the use of foods containing a large amount of carbohydrates:

• for weight loss - you need to dial up to 40 conventional units per day;
• for weight stabilization - no more than 60 conventional units;
• to increase a kilogram - 60 conventional units or more.

Different types of menus for a week with a low-carbohydrate diet

A sample menu for the week can be presented in this form:

• breakfast - steamed omelet, green or herbal tea;
• second breakfast - low-fat cottage cheese;
• lunch - mushroom soup, boiled
• dinner - baked fish.

Menu for a week for weight loss

To lose about 10 extra pounds in a week, you can try this version of the weekly menu:

• breakfast - cottage cheese with dried fruits;
• lunch - cabbage soup;
• dinner - boiled veal.

Menu for a week with diabetes

A separate treatment menu can be used for diabetes:

• breakfast - low-fat cottage cheese, tea and 2 boiled eggs;
• second breakfast - 250 grams of curdled milk;
• lunch - soup from legumes;
• afternoon tea - orange;
• dinner - fish baked in the oven with vegetables.

High fat low carb diet

This diet was invented by Dr. Atkins. It proceeds in four phases:

• the first phase - the duration is 2 weeks, the restriction in carbohydrates is about 20 grams, proteins are allowed in any quantities;
• the second phase - lasts several months, during which you need to gradually increase the amount of carbohydrates consumed in food;
• the third phase - in order to maintain weight in the current state, it is recommended to increase the rate of available carbohydrates to 10 grams per day;
• the fourth phase - to consolidate the result, you need to consume the same amount of carbohydrates as in the third phase.

Sample menu for athletes

For effective fat burning without loss of muscle mass, it is recommended to use approximately the following menu for a week:

• breakfast - tea, oatmeal;
• second breakfast - 200 grams of low-fat cottage cheese;
• lunch - vegetable soup, seafood salad, stewed vegetables;
• afternoon snack - cottage cheese pudding;
• dinner - meat baked in the oven, steamed vegetables, kefir.

Low carb diet for vegetarians

There is a separate diet for those people who do not use meat in their diet. There are some rules for them:

• the calculation of carbohydrates consumed must be done in this way: 5 grams of carbohydrates per 10 kilograms of weight;
• meat and fish products should be replaced with soy analogues, beans, and cereals.

protein diet

Such a menu in their diet can be used by both athletes during the drying period, and ordinary people who prefer protein foods:

• breakfast - tea and 100 grams of fat-free cottage cheese;
• second breakfast - reaping nuts;
• lunch - boiled chicken with stewed vegetables;
• afternoon snack - kefir or yogurt;
• dinner - fish cooked in a double boiler.

Recipes for a low-carb diet

To prepare the soup you will need:

• shrimp - 1 kg;
• celery;
• tomato - 1 pc;
• onion - 1 pc;
• curry;
• lemon juice.

Peel the shrimps and rinse well, finely chop the vegetables and herbs. Pour the ingredients with water, add a little curry, sprinkle everything with lemon juice and put on the stove.

Beef ragout with spinach

To prepare such a dish, you can use the following recipe:

• beef - 1 kg;
• spinach - 400 grams;
• onion - 1 pc;
• celery root - 200 grams;
• garlic - 1 clove;
• tomatoes - 2 pcs;
• olive oil;
• caraway;
• ginger powder;
• beef broth - 250 grams.

Fry all the seasonings in oil, gradually add chopped onions and tomatoes there. Fry a little, add beef broth and remaining ingredients. Beef is best cut into strips so that cooking takes less time. Cover the dish and simmer for forty minutes.

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 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 a change in nutrition.

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 continue to 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. The nutritional value 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. This is:

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

There are quite a few more 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. Hen
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
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. Herb tea
4. Freshly squeezed 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 melted butter, 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.