Carbohydrate-free diet - menu and table of products for weight loss

A carbohydrate-free diet is an effective and quick method of losing weight. It allows a person not to deny themselves good, plentiful food, but at the same time it eliminates excess weight. In this article we will analyze all its cons and pros, as well as offer a menu and a table of products of a carbohydrate-free diet.

The essence and principles of a carbohydrate-free diet

Carbohydrates are one of the sources of energy for the human body. When a person consumes them in too large quantities, without having to spend the energy received, carbohydrates are converted into fat accumulations.

 

The diet under discussion is aimed at reducing the amount of carbohydrates entering the body. Then the fat in the body will begin to split, as a result of which the extra pounds will go away, and the figure will acquire beautiful relief outlines. This will be especially noticeable if you reinforce the diet with sports. In this case, you do not have to starve and severely limit yourself in food. However, as with any diet, with a carbohydrate-free one you need to know the measure.

To make the most of all the advantages of this method of nutrition, you should adhere to some principles:

1. The duration of the diet course is 3 weeks. This is the maximum that you can afford without harming your health.
2. Eat 5 times a day, but in small portions.
3. Consumed foods should be saturated with vegetable fats and proteins.
4. The last meal is 4 hours before bedtime, but no later.
5. The amount of drinking water consumed should be about 2 liters. Various juices, teas and other liquids are not included in this volume.
6. A diet trimmed by eliminating carbohydrate foods may not be rich enough in vitamins. Therefore, it is additionally necessary to take vitamin-mineral complexes.
7. It is impossible to completely exclude the intake of carbohydrates in the body. But their volume per day should not be higher than 220 Kcal.

Benefit and possible harm

A carbohydrate-free diet for weight loss is very effective for rapid fat loss and muscle building. If you observe it correctly and finish it in time, you will only feel the advantages of this method of losing weight.

• The exclusion of carbohydrates from your diet for a short period of time equally well helps to lose weight for both men and women.
• The insulin level is controlled. It not only breaks down fat, but also prevents its new accumulation.
• The body produces a substance called ketone, which forms energy. As a result, hunger is suppressed and at the same time there is a surge of strength.

However, if you do not control the process, the diet can cause pathological conditions and exhaustion of the body.

Cons of the diet:

• Great load on the liver. Do not eat in accordance with this diet if this body is not healthy. He simply will not be able to cope with the restructuring of the metabolic process.
• Excessive consumption of foods rich in animal fats can cause atherosclerosis and cardiovascular disease.
• There is a possibility of a deficiency of potassium, which is necessary for the body to function normally.
• Excessive amounts of protein and fat in the diet can overload the digestive system.
• The occurrence of insomnia and increased irritability.

Menu Rules

Before making a detailed menu for the week ahead, it is worth considering all the principles of the diet and its nuances.

When compiling the menu, we take into account the following rules:

1. The menu can include any number of green vegetables and fresh herbs.
2. The amount of salt in the diet must be significantly reduced.
3. Almost no sugar in any form. Do not forget that it is also found in juices sold in tetrapacks, grapes, figs, flour products, etc.
4. The base of diet products is fish, eggs and meat.
5. Steamed, cooked, stewed or baked foods are preferred.
6. The volume of sweet fruits and vegetables per day is not more than 300 grams in total weight.
7. If you consume dairy products, then their volume per day should be about 500 grams.
8. It is important to exclude fried foods.
9. Fruits and vegetables are best consumed raw.
10. From flour products, prefer rye or bran bread.
11. In addition, vitamins of groups A, B and C. should be taken.
12. Consider that food should be five to six times.

How many carbohydrates can I eat on a carbohydrate-free diet?

It is impossible to completely abandon carbohydrates while you are losing weight. Otherwise, the body will not receive the substances it needs and will weaken from exhaustion. Allocate the maximum amount of carbohydrates that a person can eat per day. It depends on the mass and mode of the day losing weight.

But averaged, if the diet lasts 2 weeks, then it is optimal to consume 250 grams of carbohydrates per day.

Controlling this is quite simple - read the composition of the purchased products. The packaging always says how much BJU is contained inside.

What is absolutely impossible?

Carbohydrate food is the most loved by those who are overweight. This is all the most delicious, sweet and “fast."

For example:

• fast food;
• sweet sparkling water, alcohol;
• sweet flour products;
• sugar and honey;
• potatoes, especially in large quantities;
• sweet dried fruits - raisins, dates;
• sweets - chocolate, sweets, etc.

All of the above should be mercilessly deleted from the daily menu. In addition, try not to include in your diet too fatty meat, lard and nuts.

Table: carbohydrate-free diet for weight loss products

The following is a list of foods that can and should be consumed during the diet in question.They have a minimum of carbohydrates, but they give the whole necessary spectrum of vitamins and minerals.

Products	View	Number of carbohydrates, g
Seafood, 100 grams	boiled fish	3
	smoked salmon	0
	squid	4
	shrimp	0
Vegetables, 100 grams	eggplant	3
	beet	6
	pickle	2
	mushrooms	5
	carrot	5
	fresh cabbage	5
	squash	4
	onion	8
	canned tomato	4
	fresh cucumber	5
	green onions	5
	fresh beans	8
	sauerkraut	3
	fresh tomato	6
Dairy products, 100 g	cheese	1
	cottage cheese	3
	kefir	13
	sour cream	10
	milk (250 g)	6
Eggs	any cooking method	0,5
Juices, 250 g	tomato, grape	10
Fruit by the piece	pear	25
	orange	17
	plum	8
	an Apple	18
	mandarin	6
	kiwi	9
	apricot	3
Fats, 20 g	margarine	1
	butter	1
	vegetable oil	0
Berries, 100 g	cherry	16
	black currant	19
	blueberries	21
	cranberry	8
	raspberry	17
Meat, 100 g	boiled chicken	0
	steak	1
	sausage	1
	beef liver	6
	beef stew	5
	chops	0

Sample menu for the week

Nutrition with a diet should be varied. Therefore, it is better to think in advance what to cook for each meal, and what foods you need to buy in advance.

Day 1.

1. Breakfast: fresh carrot juice without sugar, scrambled eggs made with non-fat milk.
2. Lunch: low-fat kefir, ear from sea fish with vegetables.
3. Dinner: Boiled or baked chicken breast, green tea, cucumber-tomato salad with olive oil.

Day 2

1. Breakfast: black tea without sugar, low-fat cottage cheese with raspberries.
2. Lunch: vegetable stew without meat, tomato juice.
3. Dinner: stewed veal, cabbage salad, kefir.

Day 3

1. Breakfast: black coffee without sugar, oatmeal with fruit.
2. Lunch: buckwheat porridge with boiled meat, steamed vegetables, mineral water.
3. Dinner: chicken chop, asparagus, cherry compote or juice without sugar.

Day 4

1. Breakfast: cottage cheese casserole, green tea.
2. Lunch: soup with chicken and broccoli, a salad of boiled eggs and green onions with sour cream dressing, orange juice.
3. Dinner: fried fish, yogurt, boiled cauliflower.

Day 5

1. Breakfast: pancakes with pumpkin and sour cream, salad with green onions and radishes, herbal tea.
2. Lunch: beef soup without potatoes, cabbage rolls from chicken, uzvar.
3. Dinner: boiled egg, low-fat kefir.

Day 6

1. Breakfast: Beef bacon, mineral water, fresh cucumber.
2. Lunch: chicken pilaf, chicken broth, tomato juice.
3. Dinner: grilled vegetables, boiled meat, black tea without added sugar.

Day 7

1. Breakfast: boiled rice, sugar free coffee, chicken meatballs.
2. Lunch: soup with veal meatballs, a rosehip broth, a boiled egg.
3. Dinner: tomato with cucumber, baked mackerel, yogurt.

Between main meals, you can eat fruits, berries or low-fat yogurt.

Diet Recipes

Another plus of the diet is that the dishes on the menu are very simple and easy to prepare, but at the same time, tasty and healthy.

Baked mackerel

The composition of the recipe:

• juice of half a lemon;
• one small onion;
• mackerel - 2 pcs.;
• salt to taste;
• mayonnaise - 150 g.

Algorithm of actions:

1. Gutted carcasses of fish cut lengthwise into two parts, remove all bones.
2. Grind the peeled onion into gruel.
3. Combine lemon juice, mayonnaise and onions.
4. Immerse the fish in this mixture and leave for marinating for half an hour.
5. We heat the oven to 180 degrees.
6. We spread the mackerel and marinade on a baking sheet and cook for 30 minutes.

Soup with Meatballs and Cabbage

List of ingredients:

• two garlic cloves;
• water - 1 l;
• beef - 0.4 kg;
• cauliflower - 0.3 kg;
• salt with pepper to taste;
• green beans - 0.2 kg;
• vegetable mixture - carrots, onions, celery, sweet pepper - 50 g each;
• a bunch of fresh dill.

Step-by-step preparation:

1. We process beef in a meat grinder. Pour a little water into the resulting stuffing, pour pepper and salt. Mix everything and make small balls from the meat mass.
2. Immerse the cauliflower in boiling water, add salt, green beans and black pepper. Cook for 7 minutes.
3. Dip meatballs into the cabbage broth. We wait until the soup boils, and cook another 15 minutes.
4. At the end of the process, pour the vegetable mixture, finely chopped garlic and dill into the broth.
5. Insist fragrant soup 5 minutes and serve.

Meat salad

Recipe Components:

• onion - 1 pc.;
• one chicken breast;
• mushrooms - 100 g;
• salt to taste;
• low-fat mayonnaise - 40 g.

Cooking step by step:

1. For the salad, finely chop the mushrooms, chicken breast and onions.
2. We spread the products in a frying pan and sauté in olive oil with the addition of black pepper and salt.
3. When the ingredients have cooled, transfer them to a salad bowl and season with homemade mayonnaise.

A carbohydrate-free diet is one of many ways to lose weight. Positive reviews on the Web indicate its effectiveness and relative ease of compliance. But this is not a reason to rush thoughtlessly into dangerous games with health. Before you go on any diet, be sure to consult a doctor or nutritionist.