Low-carb weight loss diets: the menu of the week (month) for women and men

Many people are trying to be slender shapes. But not all moista, that is often a cause of the predominance of favors excessive consumption of simple carbohydrates. Therefore, it is gaining more and more popularity of low-carb diet losing weight.

The essence of the method of weight loss

It is known that carbohydrates provide the body with energy. When turned into energy is not achieved, then it is deposited in the form of fat layers.

measuring-waistline

Weight loss is when low carbohydrate diet is due to the fact that eating carbohydrates is reduced to a minimum and the amount of protein in the diet increases. In doing so, run the following processes. The body, stop the obtain the necessary energy, which starts to look for new sources. The first 2-3 days, the energy provider favors glycogen, which accumulates in the liver, muscle and adipose tissue layer. Then begin intensely split fats, bringing the synthesized additional energy sources — ketone (these are the substances, plus everything that is able to reduce the appetite).

So, a diet based on the biochemical processes, which result is active to burn the fats and going on wasting, if this week is possible to lose 3-5 kg of excess weight.

It should be noted that this diet is not just a method of weight loss, but a certain style of power supply, which can be used throughout your life. Strict restrictions on top of only the first phase and then to maintain and improve the result can be based normally not consume more carbohydrates 3.5 g 1 kg of body weight. If there is this kind of normal body functions is not corrupt, and weight are guaranteed to stick and not grow.

On the spot lose weight in a few areas (abdomen, hips, buttocks, etc.) will not succeed. The Mass is reduced uniformly throughout the body.

It should be noted that the full carbohydrate diet period is not excluded, because without them you can not carry out normal body's life activities. The diet recommends to eat is not simple, and complex (slow) carbohydrates, which are absorbed gradually, and the body is completely spends received them energy.

Opinion of doctors, nutritionists

Since the period of the change in the low-carbohydrate diet (7 days or month) to the daily use of carbohydrates does not exceed 40 to 60 g, then the majority of nutritionists are wary of this type of weight loss. Carbohydrates lack of in the products and an overabundance of protein can cause the body unwanted disturbances and side effects.

Experts recommend more adhere to the correct and balanced diet, where the reception of the carbohydrate products is also controlled. This kind of eating behaviour combined with moderate physical activity is guaranteed to ensure weight. It's not so fast speed, but it does not harm the health.

Contraindications

Because if the low carbohydrate diet balance in protein-fats-carbohydrates are corrupted, then there are certain limitations, which does not use this method for weight loss:

  • during pregnancy and lactation;
  • age up to 18 years;
  • kidney and liver disease;
  • elevated cholesterol in the blood;
  • failure of the cardiovascular system;
  • diseases of the gastrointestinal tract (ulcer, gastritis);
  • period chronic disease relapse.

The main rules are on low carbohydrate diet

The reset time of the body mass, can only be used on approved products. Throughout the period of weight loss is strictly prohibited to use:

  • sugar;
  • bread and other bakers ' wares;
  • confectionery;
  • white rice;
  • pasta;
  • vegetables, which in composition has a lot of starch;
  • fruit is high in sugar (bananas, grapes, dates, etc.);
  • carbonated beverages;
  • alcoholic beverages.
  1. Products, which are allowed, should the boil, cook for a few or bake.
  2. Eat carbohydrates, not exceed 100 g per day.
  3. At the time the tablets should be sure to follow the drinking regime: per day must drink 2 liters of clean water .
  4. The diet requires meals 5 times a day, with the last drinking should not be later than 2-3 hours before bedtime.
  5. Day should sleep at least 7 hours.
  6. Period pill must be consumed a vitamin-complexes.
  7. The diet is recommended to have a moderate physical load. It improves the final result and helps to maintain muscle mass.
  8. The duration of the low-carbohydrate diet with a severe restriction of carbohydrates must not exceed 30 days.
  9. Daily calorie norm is women should be at least 1200 kcal and for men — at least 1500 kcal.

Table: the ratio of proteins/fats/carbs, if low carbohydrate diet for women and men

The daily norm
Women Men
Calories 1200 kcal 1500 kcal
Proteins 120 g 150 g
Fats 46,7 g 58,3 g
Carbs 75 g Of 93.8 g
vegetables

Allowed products

Low carb diet is characterized by a variety of products, therefore, the period of the diet do not have to starve. The table shows the main products used in the case if losing weight.

Table: permitted products

Indicators 100 g of product
Calories kcal Protein, g Fats, g Carbs, g
Chicken breast 116 19,6 4,1 0,3
Turkey 194 21,6 12 0
Beef 224 34,72 8,37 0
Veal 89 20,4 0,9 0
Lean pork 172 30,46 4,62 0
Not fatty fish (hake) 86 16,6 2,2 0
Shrimp 87 18,3 1,2 0,8
Mussels 77 11,5 2 3,3
Fungi (and mushrooms) 27 The 4.3 1 0,1
Curd 5% 145 21 5 3
Low-fat yogurt 40 3 1 4
Low-fat cheese (cheddar, colby) 173 24,35 7 1,91
Egg 157 12,7 11,5 0,7
Brown rice 112 2,32 0,83 23,51
Buckwheat 92 3,38 0,62 19,94
Kaerakliisid 40 3,21 0,86 11,44
Cabbage 28 1,8 0,2 4,7
Cucumber 14 0,8 0,1 2,5
Bulgarian pepper 26 1,3 0,1 4,9
Apples 52 0,26 0,17 13,81
Orange 43 0,9 0,2 The 8.1
Grapefruit 35 0,7 0,2 6,5
Green tea 1 0 0 0,3

The data in the table it is seen that the main protein present meat, fish and eggs. Cereals, vegetables and fruits will give the body the necessary slow carbs.

Exemplary menu for the week

Presented menus can be used, that the diet lasts 7 days. This menu may be taken as a basis weight. Allowed to have different variants of dishes allowed products.

Table: exemplary menu of low carbohydrate diet 7 days

Day Breakfast 2 breakfast lunch Kellaviietee Dinner
1 day Curd casserole — 150 g, tomato or cucumber — 1 pc., unsweetened tea — 200 ml Yogurt — 100 ml Stewed fish — 150 g cabbage salad — 150 g bread — 1 pcs Grapefruit — 1 pc Mash is one of brown rice and vegetables — 200 g
2 day Omelet is two eggs, cooked chicken — 150 g Lean curd cheese — 100 g Seenesupp with added fat-free sour cream — 200 g, bread, unsweetened tea — 200 ml Yogurt and chopped cucumber and greens — 200 ml Boiled beef 150 g, vegetable salad, cucumber and tomato — 150 g
3 days Steamed vegetables, grated cheese — 150 g Milk — 100 ml Vegetable soup with chicken broth — 200 g The apple — 1 pc Cooked crushed — 200 g stewed cabbage — 100 g
4 days Oatmeal apples — 150 g Grapefruit — 1 pc Sauteed veal or chicken with vegetables — 200 g Low-fat cottage cheese — 150 g Buckwheat — 150 g, beet salad — 100 g
5 days Cheese — 50 g boiled eggs — 2 pcs, unsweetened tea — 200 ml The apple — 1 pc Hernesupp is chicken broth — 150 g salad — 100 g, cutlet beef 50 g Yogurt — 100 ml Cooked brown rice — 150 g of mussels — 100 g
6 days Cheese — 50 g, boiled egg — 1 pc., unsweetened tea — 200 ml Natural yoghurt 100 ml Baked meat — 150 g, out of the vegetables in the salad — 150 g Kiwi — 1 pcs. Steamed vegetables — 200 g
7 days The dairy industry is buckwheat — 150 g Lean curd cheese — 100 g Fish, baked vegetables — 200 g Yogurt — 100 ml Baked breast — 150 a.

If over a long period of low carbohydrate diet (for example, 30 days) every 5-6 days the amount of complex carbs can raise up to a normal level. This allows the alert slows down the metabolism, which is characteristic of all kinds of diets.

What can be done in the period of slimming: delicious recipes

The chicken is a slow cooker

Ingredients:

  • fillet — 250 g;
  • water — 150 g;
  • salt and pepper — to taste;
  • bay leaf — 1 pc

The chicken should be washed, season with salt and pepper and put the bowl in the bottom of the slow cooker. Pour the water and add the bay leaf. Set the mode "Quenching" for 1.5 hours.

100 g of the dish includes:

  • calories — 103 kcal;
  • protein — 12,5 g;
  • fats — 5 g;
  • carbohydrates — 0 a
yogurt-cabbage

Meat with cheese in the oven

Ingredients:

  • veal — 400 grams;
  • cheese — 100 g;
  • milk — 100 ml;
  • cooking oil — 1 tbsp. l.;
  • salt, pepper, spices — to taste.

Veal should be rinsed in cold water, cut into pieces and recapture. Put the need to lubricate with oil, put it in the meat and pour the milk. The finished dish will need to put in a preheated 180 °C oven and allow to stand for 1 hour. After this the meat should be salt and pepper, add the spices. Cheese cut into thin slices and put on top, put again in the oven and bake for a further 30 min.

100 g of the finished dish contains:

  • calories — 129;
  • protein — 15,5 g;
  • fats — 6,4 g;
  • carbs — 0,7 a.

Soup with oat bran

Ingredients:

  • turkey — 150 g;
  • water — 1 litre;
  • onion — 1 pc;
  • egg — 1 pc;
  • kaerakliisid — 1,5 tbsp;
  • dill chopped — 1 tbsp. l.;
  • green onions — 2 the arrows;
  • salt and pepper — to taste.

Turkey cut into slices and boil for about 20 minutes. Add the broth dill, green onions and eggs and cook for 5 minutes, Then add the bran.

100 g of the food soup contains:

  • calories — 38 kcal;
  • proteins — 4,3 g;
  • fats — 2 g;
  • carbohydrates — 0.1 a

Lettuce, peking cabbage and fruit

Ingredients:

  • chinese cabbage the average – ½ pc;
  • the apple — 1 pc;
  • orange or grapefruit — 1 piece;
  • green onions — 2 the arrows;
  • lemon juice — 1 tbsp. l.;
  • salt — to taste.

Orange or grapefruit to cleanse (grapefruit cut the flesh out of the piers, because they are strongly taste bitter). All the fruits into cubes and mix with chopped cabbage. In addition to the salad dressing, add chopped green onion, salt and lemon juice. All mix thoroughly.

100 g of lettuce contain:

  • calories — 33 kcal);
  • protein — 2,7 g;
  • fats 0 g;
  • carbs — 6,6 a.

The way out of the diet

That pounds is not back after a week or a month a marathon on a low carbohydrate diet, must follow certain rules:

  • calories need to increase gradually up to day, adding to every week 50 kcal;
  • do not pay to exceed the recommended norms of consumption of carbohydrates per day (3-5 g on 1 kg of body weight);
  • recommended once a week do a day with low carbohydrates and to use when this menu out of the provided diet;
  • can't forget the drinking mode — 2 liters per day of clean water;
  • the products are the best to boil, bake in the oven for a couple;
  • not worth is later than 2-3 hours before bedtime;
  • recommended to go workout.

>The pitfalls of low carbohydrate diet

The lack of carbs and excessive protein consumption can cause some unwanted side effects.

vegetables-salad
  1. Disorders of the liver and kidney damage. These organs remove toxins from the body, including those that are formed during the degradation of protein. Therefore, the larger is consumed by the valgutoodete, the more is synthesized toxic substances, and load on the liver and kidneys, increases several times, which can cause inflammatory processes.
  2. The risk of atherosclerosis, coronary artery disease and other diseases of the cardiovascular system. It promotes raising the level of "bad" cholesterol levels in the blood, as protein diet.
  3. The occurrence of constipation and as a result, is hemorrhoids.
  4. Headache, low mental activity, irritability, and nervousness. These symptoms develop in the background of the carbs without eating.
  5. Deterioration of the skin. Dryness of the skin of the lids appears insufficient amount of fat.