Every girl wants to lose weight, achieve her ideal and win men's hearts with beauty and a stunning figure. There are hundreds and even thousands of different diets that can help you get rid of extra pounds very quickly if, for example, you need to lose weight for an important event or an event in life. But such extreme types of weight loss can lead to serious problems with the body and overall health. This article will talk about the low-carb diet menu, which will give a quick result and, with a competent approach, will not affect health. Observing all its rules, you are guaranteed to lose weight by the right time!
The principle of a low-carb diet
The main rule of the diet is to reduce the intake of carbohydrate foods to the minimum, due to which a fairly rapid weight loss occurs. The less carbohydrates in your diet, the faster and more effective weight loss will be. The diet is not hungry, you do not have to count hours, minutes and seconds in anticipation of the next meal. Due to the high content of protein products in the diet menu, you will walk full and not feel discomfort.
There is one caveat here: any weight loss is a cause of calorie deficiency. Download the program for counting calories to your phone or use special sites that calculate your daily calorie intake and tell you how much you need to take for a comfortable and effective weight loss. Do not assume that, abandoning your favorite side dishes, sweet and starchy, it will be easy for you - although the proteins are hearty, they will not replace all your favorite harmful snacks.
Products that should be categorically discarded:
- Fast carbohydrates. They include sugar-containing drinks, chocolate, fast food, chips and snacks, as well as flour products and fried meat and vegetables in vegetable oil or animal fat.
- Alcohol. The unspoken rule of losing weight: if you drink at least a gram of alcohol, then in a day, no matter how you stick to the diet and the right amount of calories, you will not lose a single gram. Alcohol promotes water retention in the body, which, in turn, blocks the breakdown and burning of subcutaneous fat. Set aside alcohol for the duration of the diet so that the low-carb diet menu does not suffer in any way because of your fleeting desire to drink.
- Cigarettes Another point of weight loss: when smoking, weight loss is blocked. Chemical processes that occur when smoking a cigarette are equivalent to taking alcoholic beverages. Anyway, the girl should not smoke, it kills beauty and youth!
- You should also abandon cereals: buckwheat, oatmeal, spelled, millet, oats, pasta, rice in any form, corn grits, cooked breakfasts in any form (including granola and cornflakes for breakfast).
In moderate amounts, the menu of a low-carb diet for weight loss for women allows you to use:
- Fruits. It is allowed to eat fruits with a low fructose content (it is identical to sucrose in its action on the body, causes a sharp jump in blood sugar and is immediately deposited in fat). For example, you can eat green apples, lemons, unsweetened oranges, grapefruits, mangoes and hard pears.
- Non-starchy vegetables. Starch is a fast carbohydrate, although it is good for the body, but it is better to exclude it from the low-carb diet menu. You can eat zucchini, tomatoes, eggplant, zucchini, white cabbage and Beijing cabbage, sweet bell pepper (in moderation), celery (which is number one among fat-burning foods after grapefruit).
With such a menu of a low-carb diet for a week minus 5 kilograms you are guaranteed!
Essential Diet Foods
You will probably ask yourself: "But what then should be included in the menu of a low-carb diet, if almost everything is forbidden? Eat only grass?" No, of course not! The correct answer: squirrels! A lot of protein-rich food, which will give you strength, energy and the ability to build muscle! Below is a list of exercises that, if done at home, will contribute to muscle growth, strengthening the body and the body as a whole! So, here is a list of foods allowed on a low-carb diet:
- Sour-milk products (yogurts with toppings will not work, they contain a lot of sugar: five teaspoons of sugar are added to half a liter of yogurt with strawberries!). You can drink kefir, fermented baked milk, varenets, eat cottage cheese with a low percentage of fat (but not fat-free - healthy female fatty acids are vital for the normal functioning of the reproductive organs), cottage cheese (it’s better to cook it yourself, add a lot of salt to the store cheese, which delays water in the body, we wrote about the consequences of this above), bifidokefir will also contribute to the proper and comfortable digestion and assimilation of food.
- Protein products. Eggs (boiled soft-boiled, hard-boiled, in a pouch - as you want, most importantly, do not fry in oil, it puts pressure on the liver and worsens its work), you can make omelettes by adding a small amount of milk (milk contains lactose and sucrose - a quick carbohydrate, not should it be abused), chicken, turkey, goose, duck, lean beef. It is better to refuse pork and lamb - they contain a lot of fat.
- Vegetables - carrots, onions, asparagus, mushrooms, the above vegetables in moderation.
- Of sauces, it is better to give preference to natural yogurt and sour cream with a low percentage of fat content.
The low-carb diet menu recipes with these foods will be given below.
Water - an indispensable companion for weight loss
The more water you drink, the more weight you lose. Be sure to drink thirty milliliters of water per kilogram of weight, so that the cells, joints and all internal organs are saturated with moisture and work properly.
Water helps to cope with hunger, and if you drink two glasses of water half an hour before the meal, then eat much less! But here there is one caveat: you should not drink water two hours before bedtime: this contributes to swelling, which leads to stagnation of water and a worsening of the fat burning process.
Drink water with lemon and honey, add apples, cucumbers, greens, berries and ice to it - it does not become caloric from this, but it acquires a pleasant taste and is saturated with vitamins! When compiling a menu of a low-carb diet for weight loss, you must always consider the presence of at least two liters of pure water in the diet.
Sport exercises
Sport is an indispensable companion to weight loss. Without leading an active lifestyle, little can be achieved in changing your body. No, you, of course, will lose weight, but you will remain with saggy and sagging skin, and nobody really needs this? Of course not. So, the third “elephant”, on which the rule of an ideal body rests, after water and a low-carb diet menu, is a sports load for weight loss.
It is needed not only for fat burning, but also for building muscle mass, strengthening and improving the body. Below you will find a set of exercises for practicing at home, for which you only need comfortable clothes, shoes and a stopwatch.
- Warm up. As elsewhere, in this complex it is necessary to begin training with a warm-up. Make turns of the head, shoulders, arms, body, making several approaches to each part of the body. Warm up and warm up so as not to get injured during training. Also, thanks to the warm-up, your muscles will hurt much less the day after exercise.
- Squats Do twenty squats. Do not bend your back, do not tear your heels off the floor - as you were taught at school in physical education classes. The position of the hands can be arbitrary, just do not rest against their knees. You can put them on your waist, so it will be a little easier. Squats pump muscles of the buttocks, back and calves, if you do twenty squats every day, after two months you will get a nut butt (of course, if you combine classes with the right diet with a high protein content)!
- Push ups. Push up from the wall or from the floor as much as you can, if you have poor physical fitness, even five times will be enough for the first time. The main thing is not to push up from your knees and keep your body at a right angle.
- Twisting. Starting position - lying on your back. Bend your legs to your chest, and turn your body to the right and left, in turn straightening your legs and holding in this position for 10-15 seconds. Repeat ten times if you have never played sports before.
- Jumping in place. Everything is simple here. If you have a skipping rope, then it will be easier for you and the result will be much more tangible. For lack of such, just jump, spreading and moving your legs together, so that in addition to strength training there is the effect of cardio loading.
If you wish and opportunity, you can add to this complex a lesson with dumbbells, sports elastic bands, a lesson on a rubber ball, a bar, Pilates and vacuum. But already this basic set of exercises is enough so that the body does not turn into a "decrepit sausage" after a diet.
Below you will find a menu of a low-carb diet for weight loss with recipes that will be easy to translate into reality even with minimal culinary skills. This will not require any expensive or hard-to-reach products, everything is in the usual supermarket in the public domain.
Low-carb diet for weight loss: a daily menu
In order to correctly calculate the calorie content of dishes, you should purchase a kitchen scale - their abundance in equipment stores will allow you to choose the best option for the price category and size. They are small and very comfortable, it is better to weigh raw products in them and write them in your food diary. As a rule, weighing by eye is fraught with huge errors.
The reviews on the low-carb diet menu are only positive: with the right approach, the results are amazing!
Beginning of the diet "from Monday"
Monday is a hard day. It should begin with a gradual transition to a diet diet. A low-carb diet for every day will allow you to adjust your meals.
Breakfast: Eggs with butter. Beat eggs with salt and pepper using a fork. Melt the butter in a skillet over medium heat. Watch carefully - the oil should not be brown! Pour the eggs into a skillet and stir for 1-2 minutes until they are creamy and boiled. Remember that the eggs will cook even after you put them on the plate.
Lunch: Asian salad with beef. Make sesame mayonnaise by mixing egg yolk and mustard in a bowl. Add avocado oil in a thin stream, whisking continuously. You can do this manually using a hand mixer or a hand blender. Add sesame oil, lime juice and spices as soon as the mayonnaise is emulsified. Add beef and marinate in mayonnaise for 15 minutes or more at room temperature. Cut any salad vegetables, with the exception of onions, into bite-sized slices. Heat the skillet over medium heat. Add the sesame seeds to a dry pan and fry them for a couple of minutes or until they lightly fry and become fragrant. Set aside. Fry the meat for a minute on each side at high temperature. Slice the meat into thin slices. Put the beef on the vegetables. Serve with toasted sesame seeds.
Dinner: a glass of kefir (a low-carb diet for a week will sometimes include such a dinner if there was too much hearty dinner).
Daily menu option
Breakfast: bacon with eggs and spinach. Preheat the oven to 175 degrees. Fry the bacon in oil until crisp. Add the spinach. Beat eggs and cream together and pour into a greased baking dish. Add the bacon, spinach and cheese on top and place them on the middle level of the oven. Bake for 25-30 minutes.
Lunch: scrambled eggs with tomatoes. Beat the eggs in a bowl, add salt and black pepper to your liking. Beat well with a fork until smooth. Add basil and mix. Cut the tomatoes in half or slices. Grate or slice the cheese. Heat the oil in a large frying pan. Sauté the tomatoes for a few minutes. Pour the egg dough on top of the tomatoes. Wait until the dough is firm before adding cheese. Reduce the heat and leave the omelette for a couple of minutes.
Dinner: Chicken with feta cheese and olives. Preheat the oven to 200 degrees. Cut the chicken thighs or fillets into pieces. Season with salt and pepper and fry in oil until golden brown. Combine the pesto and cream in a bowl. Place the fried chicken in a baking dish with olives, feta cheese and garlic. Add the pesto. Bake in the oven for 20-30 minutes, until the dish becomes "bubbly" and light brown at the edges.
Using the menu of a low-carb diet for weight loss, for a month you can easily make the right diet, understanding the principle of its work.
When you want hot ...
Some may find it difficult without their beloved coffee, soups and familiar side dishes. Below is a diet that you can supplement or replace one of the days of the week on a low-carb diet for weight loss.
Breakfast: milkless carbohydrate latte. Mix 2 eggs, 2 teaspoons of coconut oil, half a glass of boiling water, a pinch of vanilla extract and a teaspoon of ground ginger in a blender.
Lunch: chicken soup. Melt the butter in a large saucepan. Cut celery stalks and mushrooms into small pieces. Add dried onions, celery, mushrooms and garlic to the pot and cook for three to four minutes. Add the broth, carrots, parsley, salt and pepper. Simmer until cooked. Add cooked chicken and cabbage. Simmer for another 8-12 minutes, until the "noodles" of chopped cabbage are soft.
Dinner: Carbohydrate-free carbonara. Pour the cream in a saucepan and bring to a boil. Reduce heat and let simmer for a few minutes. Sauté the bacon in butter until crisp. Drain the fat into a bowl. Mix the mayonnaise with cream in a saucepan. Add salt and pepper to taste, and cook until the mayonnaise has warmed up. Make zucchini spirals or cut into thin strips. Add it to warm creamy sauce. Add the bacon, egg yolks, parsley and a large handful of freshly grated Parmesan. Pour the bacon over the dish and serve immediately.
Important!
You can use any amount of protein foods in your dishes, but do not forget that excessive consumption of them can lead to problems with the kidneys and liver. Therefore, remember when compiling the menu: a low-carb diet should not be followed no more than a month.
results
Many are interested in how much you can lose weight on this diet. Here are sample numbers:
- 1 week - 5 kg;
- 2 weeks - 7 kg;
- 1 month - 10-12 kg.
You must also make the right exit from the diet. After it, gradually turn on carbohydrates, adding 30-50 grams of side dishes per day. When you get to the normal amount, you can return to your usual diet. Now you yourself can make a menu of a low-carb diet for weight loss for a week or a month!