Low carb diet - weekly recipe menu

In pursuit of harmony, toned and harmonious figure, people start exercising and following a healthy diet. The first problem you face is diet. Few people know that the problem lies in the excessive consumption of simple carbohydrates. And once they study information in known sources, without reading it to the end, they completely exclude carbohydrates from the diet. And here begins the breakdowns, health problems, loss of strength and so on. Where is the balance and the truth? Very near! Let us understand.

In recent years, there has been a dramatic change in ideas about why a person gains weight. The masses have realized that carbohydrates, not dietary fats, are converted to subcutaneous fat and become one of the leading causes of obesity.

For a long time, low fat diets were the basis of weight loss methods, but the real sensation was made by a low carb diet, which showed high results in losing excess weight. Studies have shown that simple and complex carbohydrates have different effects on the body. Excessive consumption of carbohydrate-rich foods leads to excess weight.

Low Carb Diet - An Effective Method To Lose Weight With A Diverse Menu

In this article you will learn:

  • what is a low carb diet and how does fat burning occur?
  • advantages and disadvantages of the method;
  • what foods are present in the diet of a low carb diet;
  • Interesting low carb recipe for a full menu.

What is the essence of the weight loss method

Carbohydrates provide the body with the necessary amount of energy spent during the day in vital processes and during physical activity. A complete rejection of a macronutrient will lead to malfunctions in the functioning of functional systems, and an excess of energy received will lead to an increase in fat reserves. The diet of a low-carbohydrate diet includes slow (complex) carbohydrates that do not cause a strong rise in blood sugar and require more time to be converted into energy.

The essence of the method lies in the fact that from the first day of the diet for safe and effective weight loss, every day the amount of carbohydrates consumed decreases, and protein increases. Thanks to this, the following processes begin in the body:

  1. Previously received energy is in short supply, which forces us to look for a new source.
  2. Glycogen in the first 2-3 days of the diet becomes the main energy supplier.
  3. Further, fats are broken down, synthesizing an additional source of energy - ketone.

Studies comparing the benefits of diets low in carbohydrates and fats for weight loss have shown that people who minimized the amount of carbohydrates lost more weight in 6 months than those who followed a low-fat diet.

With a low-carb diet, subjects felt full after eating, as proteins and fats break down more slowly than carbohydrates. In addition, the rise in blood sugar and insulin production occurred gradually. This means that they did not have sharp bursts of energy, which are replaced by fatigue and an increased feeling of hunger.

Conclusion: The principle of diet are biochemical processes that contribute to fat burning and loss of excess pounds.

The diet of a low-carbohydrate diet consists of products that contain animal and vegetable proteins with fats.

It is important to remember that during the diet, the fat layer is reduced evenly throughout the body, so it is impossible to reduce volumes locally.

Advantages and disadvantages

The low carbohydrate content in the menu favorably affects the state of the body, normalization of digestion, increased metabolic processes and rejuvenation.

The benefits:

  • there is no hunger in the diet, strength remains at the same level, there is no weakness;
  • suitable for diabetics;
  • food suitable for men and women to lose weight;
  • suitable for low, medium and high levels of activity;
  • does not require a significant change in calculations of daily caloric requirement for weight loss, protein and carbohydrate indicators vary.

Reducing the amount of a macronutrient helps in weight loss and improving health, it is recommended for:

  • overweight;
  • intensive training;
  • diabetes mellitus;
  • hypertension;
  • endocrine system disorders;
  • oncological diseases.

The method has gained trust among athletes and performing bodybuilders - it is a reliable opportunity to gain relief by reducing the percentage of subcutaneous fat and maintaining muscle mass.

Bodybuilders lose weight by maintaining muscle mass with a low carb diet

However, the diet has its drawbacks:

  • constipation - fiber reduction, which is associated with reduced carbohydrate intake, can lead to digestive problems;
  • carbohydrate starvation can cause headaches, irritability and irritability;
  • exacerbation of chronic diseases;
  • increases the load on the liver;
  • potassium and sodium are deficient;
  • lack of carbohydrates reduces concentration, which is critical for people engaged in mental work;
  • an increase in cholesterol levels due to a large number of animal products, which provokes the development of diseases of the cardiovascular system;

A low carb diet is not on the list of methods that can be followed for several years, as a large list of forbidden foods creates extra stress for the body. Therefore, after a few weeks or months of restrictions, a person returns to his usual diet.

Balance of proteins, fats, carbohydrates

The main source of protein in a low-carbohydrate diet are animal products: meat, poultry, offal, cottage cheese, eggs. For vegetarians, legumes and nuts are an alternative.

BJU's diet report is within:

  • Proteinate 40-50%;
  • Fat 30-35%;
  • Carbohydrates 20-25%.

Opinion of nutritionists

Nutritionists are wary of the method because a low-carb diet (for a week or a month) means using 50-70 g of a macronutrient per day. Deficiency leads to unwanted disorders with a range of side effects, like an excess.

Doctors recommend giving priority to proper and balanced food, controlling carbohydrate food intake. Healthy eating habits combined with physical activity will help reduce the amount of fat in the body - the method can not be attributed to pronounced weight loss, but without harming health.


Before "going on a diet", you should consult a doctor, as a high content of protein foods is contraindicated for people with impaired metabolism (for example, urolithiasis, gout).

The fact is that with a normal diet, these metabolic disorders may not show up, which means you may not even know you have a disease. By changing your diet in the direction of increasing protein intake, you provoke the onset of a severe pathological mechanism in your body.

Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (cholecystitis, pancreatitis, cholelithiasis, stomach ulcers, gastritis). Fatty foods provoke the intake of large amounts of cholesterol in the body, which can cause or accelerate the growth of atherosclerotic plaques.

Seek medical advice before following a low carb diet

The weight loss method is also not recommended:

  • pregnant and lactating;
  • persons under the age of 18;
  • with cardiovascular disease;
  • at the time of exacerbation of chronic diseases.

Basic rules for a low carb diet

The method involves using a minimal portion of enough carbohydrates to maintain the body's work. For women, 2 grams per kilogram of weight is required, for men - 3 g. If the daily intake is 120-150 g, then for weight loss the figure gradually and gradually decreases to 50-70 g per day. Eating protein becomes a substitute for an energy source and maintains muscle tone.

A low-carb diet lowers insulin levels, which suppress appetite. Ketone bodies, which come from animal and vegetable proteins and fats, block the flow of information about the feeling of hunger.

Following some principles will help you achieve your goals:

  • exclude from the diet products with a high glycemic index;
  • take extra vitamins and minerals;
  • preferred way of cooking is boiling, simmering, grilling, steaming. Fry the ingredients without adding oil or in a small amount;
  • do not skip meals and do not reduce calories;
  • remove complex carbohydrates in the first half and before exercise, in the second - protein foods;
  • make sure you eat breakfast;
  • observe the drinking regime: at least 2 liters of pure juice.
To achieve your weight loss goal, you need to follow a low carb diet plan.

Remember that accurately calculating your daily energy requirement for weight loss is the first step before starting any diet.

Approved products

The list of products for maintaining a low carb diet is extensive, which diversifies the menu and will not allow you to starve. It is important to study the information about the ingredient using the food calorie charts or on the label.

Table of permitted products

The diet includes certain restrictions. With the help of the table, you can get acquainted with the products suitable for low-carbohydrate food.

Product groups

Approved products


Lean pork, beef and veal, poultry, offal

Fish and seafood

Sea fish: salmon, salmon, cod, mackerel, herring, tuna, halibut

Seafood - no restrictions

Dairy products

Cottage cheese, cheese, kefir, natural yogurt without additives - all with a low fat content


Chicken and quail

Vegetables, raw and canned

Everything except vegetables with high starch: potatoes, Jerusalem artichoke, sweet potatoes


No restrictions in any way

Fruits, berries

Citrus, sugar-free green apples


Long cooked oatmeal, brown rice and buckwheat

Nuts and seeds



Unrefined vegetables


Balsamic vinegar


Free of sorbitol and fructose


Coffee, tea - no added sugar, mineral water, vegetable juices

Prohibited Products

If your favorite product is not on the list of allowed ingredients, then it is very likely that it is on the banned list:

  • bakery and confectionery products;
  • processed cereals (white rice, instant oatmeal, oatmeal), premium wheat pasta;
  • potatoes, corn;
  • semi-finished products, smoked products;
  • food ingredients (mayonnaise, ketchup and sauces, except soy);
  • chocolate;
  • sweet fruits (bananas, grapes);
  • sugar and sugar products;
  • packaged juices, fruit drinks (due to the addition of sugar);
  • soda;
  • alcoholic drink.
Foods to Avoid in a Low Carb Diet

It is necessary to abandon the above products for the first time and after 3-4 weeks, gradually introduce them into the diet in small portions.

Example of menu for the week

At first glance, it seems that a low carb diet is not very varied, however, after preparing a menu for a week ago, you can make sure that the diet is saturated.

Table: sample of low carb diet for 7 days

The table contains possible combinations of breakfasts, lunches and dinners, which can be taken as a basis and replaced with your favorite meal. Remember that it is important to accurately calculate the caloric content of the finished dish in order to match your daily energy intake. Alternation and repetition of products is possible.



2nd breakfast


afternoon tea


1 day

Casserole with sugar-free cottage cheese + tomato / cucumber


Brown rice porridge with vegetables

Kefir 1%

Steamed fish + cabbage salad + bread

2 days

Fried omelette or with two eggs + chicken

Fat-free cottage cheese

Mushroom soup with low-fat sour cream + bread

1% kefir with chopped cucumber and herb

Salad with boiled beef + cucumber and tomato

3 days

Boiled vegetables with grated cheese


Vegetable soup with chicken broth

milk 1. 5%

Boiled breast + boiled cabbage

Day 4

Oatmeal with minced apples


Buckwheat porridge + beet salad

Fat-free cottage cheese

Beef or chicken ragout with vegetables

Day 5

Cheese + boiled eggs


Boiled brown rice + seafood

Kefir 1%

Vegetable salad + lean beef steak

Day 6

Cheese + boiled egg + bread

Natural sugar-free yogurt 1. 5%

Roasted meat + vegetable salad


Boiled vegetables + boiled fish

Day 7

Milk buckwheat porridge

Fat-free cottage cheese

Baked fish with vegetables

Kefir 1%

Roasted breast + fresh vegetables and herbs

A long-term low-carb diet (from 30 days) should include a cheat meal or new food to avoid slowing down the metabolism.

Getting off the diet

A low carb diet is effective and affordable, but after 2 months you should return to your usual diet. Exit is done gradually to minimize stress for the body and not to regain previously lost pounds.

The result of losing weight on a low carb diet, which can be maintained through a gradual exit

Return to normal diet after 3-4 weeks:

  • in the first and second week the amount of fruits and vegetables (which do not contain starch) increases;
  • third week - reduction of protein foods by adding cereals;
  • the number of calories is also increasing every day.

What can be cooked during the period of weight loss - delicious recipes

A diet high in carbohydrates is not a reason to limit yourself exclusively to chicken fillets. The list of allowed products is extensive, so you can cook time-tested dishes or fantasize based on the ingredients available.

Chicken fillets in a slow cooker

Recipe number 1

Method of cooking:

  • Rinse the chicken fillet, remove excess fat. Cut into arbitrary pieces, sprinkle with salt and spices, place at the bottom of the bowl with lots of pots.
  • Throw in water, add bay leaves.
  • Cook for 1, 5 hours in "Quench" mode.

Total carbohydrates: 0 g


  • chicken fillet - 250 g;
  • water - 150 g;
  • salt, ground pepper - to taste;
  • bay leaf - 1 pc.
Chicken fillet boiled in a slow cooker - a nutritious dinner on a low carb diet

Beef with cheese in the oven

Recipe number 2

Method of cooking:

  • Rinse the meat in cold water, cut lengthwise, beat.
  • Grease a pan with oil, place the beef, pour in the milk.
  • Send it in the preheated oven at 180 degrees for 40 minutes.
  • Immediately after that, salt the meat, add salt and spices to taste.
  • Cut the cheese into thin slices, spread evenly over the meat, return to the oven for another 30 minutes.

Total carbohydrates: 7. 7 g


  • beef shoulder - 400 g;
  • cheese - 100 g;
  • milk 1, 5% - 100 ml;
  • vegetable oil - 20 ml;
  • salt, pepper, spices - to taste.
By following a low carb diet, you can cook beef with cheese in the oven

Oatmeal soup

Recipe number 3

Method of cooking:

  • Cut the turkey fillet into cubes, boil in 1 liter of water for 20 minutes.
  • Finally add the minced onion and bran.
  • Boil an egg tightly, cut into small pieces and add to the broth.
  • Finely chop the greens, send in the soup.

Total carbohydrates: 24 g


  • turkey fillet - 150 g;
  • water - 1 l;
  • onion - 60 g;
  • eggs - 58 g;
  • oat bran - 25 g;
  • chopped fennel - 10 g;
  • green onions - 5 g;
  • salt, pepper - to taste.
Oat bran soup for lunch on a low carb diet menu

Chinese cabbage salad with fruit

Recipe number 4

Method of cooking:

  • Peel an orange, grate it and squeeze the juice.
  • Fruits cut into cubes.
  • Finely chop the Chinese cabbage and onion. Combine all ingredients.
  • Add salt to taste to the salad, arrange with lemon juice, stir.

Total carbohydrates: 16. 5 g


  • Chinese cabbage - 150 g;
  • apples - 50 g;
  • orange - 60 g;
  • green onions - 5 g;
  • lemon juice - 20 ml;
  • salt - to taste.
Chinese cabbage, orange and apple salad - a dish with vitamins in a low carb diet

squid salad

Recipe number 5

Method of cooking:

  • Boil two eggs hard, peel. Cut into medium cubes.
  • Rinse the squid body, peel and offal, soak in boiling water for 15-20 seconds, no more! Otherwise, they will become "rubber".
  • Cut seafood into thin rings or strips.
  • Cucumber cut into thin strips.
  • Mix all ingredients.
  • Coat the salad with juice and olive oil, mix.

Total carbohydrates: 3. 5 g.


  • chicken eggs - 116 g (2 pcs. );
  • squid - 150 g;
  • cucumber - 70 g;
  • lemon juice - 15 ml;
  • olive oil - 15 ml.
Squid salad with eggs and cucumber on a low carb diet

White fish with vegetables

Recipe number 6

Method of cooking:

  • Rinse the fish, remove the feathers. Cut into medium pieces, rub with salt and pepper.
  • Chop the vegetables approximately.
  • Spread all the ingredients evenly on a baking sheet.
  • Bake in a preheated oven at 180 degrees for 50-60 minutes.

Total carbohydrates: 8. 7 g


  • cod - 500 g;
  • eggplant - 80 g;
  • tomatoes - 120 g;
  • pepper, salt.
The weekly low-carb menu includes roasted cod with eggplant and tomatoes.

Cheese soup

Recipe number 7

Method of cooking:

  • Boil the chicken fillet until tender, remove the meat and leave to cool. Cut into medium pieces.
  • Grind the cheese on a coarse grater, add to the gravy, simmer on low heat for 20 minutes until a homogeneous consistency is obtained, stirring constantly. Add salt and pepper to taste.
  • Spread the chicken fillet on each serving. Decorate with greenery.


  • chicken fillet - 300 g;
  • processed cheese - 100 g;
  • water - 1, 5 l;
  • salt, pepper - to taste;
  • fresh herbs - to taste.
Cheese soup with chicken for lunch on a low carb diet menu

Milk dessert

Recipe number 8

Method of cooking:

  • Pour the milk into a deep pan to beat, place in the fridge until an ice crust forms.
  • Pour the gelatin with water, cook according to the instructions, add the gelatin. Cool.
  • Remove the milk, beat with a diving blender, pour in the gelatin and continue beating.
  • Refrigerate for 20 minutes.

Total carbohydrates: 9, 9 g


  • milk 0, 5% - 200 ml;
  • gelatin - 10 g;
  • water - 40 ml;
  • sweetener - to taste.
On a low carb diet, you can treat yourself to a milk dessert

Canned tuna salad

Recipe number 9

Method of cooking:

  • Finely chop the onion in half rings, pour over the vinegar, stir and leave for 15 minutes. After draining the excess liquid.
  • Boil hard boiled egg, grate with cheese on a coarse grater.
  • Cut the cucumber into strips.
  • If the tone is too large, then grind the pieces with a fork.
  • Mix all ingredients, arrange with oil, add salt and pepper to taste.

Total carbohydrates: 7, 5 g


  • canned tuna - 1 can, about 180 g;
  • eggs - 58 g;
  • hard cheese - 100 g;
  • cucumber - 100 g;
  • onion - 40 g;
  • vinegar - 5 ml;
  • olive oil - 15 ml;
  • salt, pepper - to taste.
Canned tuna salad on a low carb diet

Dietary kittens

Recipe number 10

Method of cooking:

  • Wash all types of meat, dry on a paper towel, finely chop or chop with a blender / meat grinder.
  • Onions cut into small cubes.
  • Add egg, onion, salt and spices to the minced meat. Mix well, form noodles with wet hands.
  • Boil for 20-30 minutes or fry in a non-stick pan without adding oil on both sides.

Total carbohydrates: 7 g.


  • beef spatula - 200 g;
  • lean pork - 400 g;
  • chicken fillet - 250 g;
  • onion - 60 g;
  • chicken eggs - 58 g;
  • salt, spices - to taste.
Dietary chops will ease hunger on a low carb diet

Raffaello with less carbohydrates

Recipe number 11

Method of cooking:

  • Cottage cheese should be dry. Grind a piece of cottage cheese with a sweetener through a sieve, add sour cream, mix.
  • Dry the almonds in a hot pan that does not stick for 7-10 minutes, stirring constantly.
  • Buy a ball of cottage cheese, flatten, put an almond inside, roll into a ball.
  • Roll the finished cakes in coconut flakes and place in the fridge for 1 hour.

Total carbohydrates: 28. 1 g


  • cottage cheese 1, 8% - 250 g;
  • sour cream 10% - 40 g;
  • raw almonds - 20 g;
  • coconut flakes - 100 g;
  • sweetener - to taste.
Home-cooked Raffaello - a permissible dessert on a low carb diet

A low carb diet is an effective method to lose weight with a varied menu. By following the recommendations, you can quickly achieve the desired results and not be afraid to regain the weight lost after leaving the hypo-carbohydrate diet. Carefully study the contraindications, track your well-being and be healthy!