Low carbohydrate diet - weekly menu with recipes

In search of harmony, toned and harmonious figure, people begin to exercise and follow a healthy diet. The first problem to be addressed is the diet. Few people know that the problem lies in the excessive consumption of simple carbohydrates. And as soon as they study the information on popular sources, without reading it to the end, they completely exclude carbohydrates from the diet. And here the breakdowns, health problems, loss of strength and so on begin. Where is the balance and the truth? Very close! Let's find out.

In recent years, there has been a dramatic shift in ideas about why a person gets fat. The masses have realized that carbohydrates, not dietary fats, are converted into subcutaneous fat and become a major cause of obesity.

For a long time low-fat diets have been the basis of weight loss methods, but the real sensation was given by a low-carb diet, which has shown high results in excess weight loss. 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-carbohydrate diet an effective method of losing weight with a varied menu

In this article you will learn:

  • what is a low carbohydrate diet and how fat burning occurs;
  • advantages and disadvantages of the method;
  • what foods are present in the diet of a low carbohydrate diet;
  • interesting low-carb recipes for a complete menu.

What is the essence of the method of losing weight

Carbohydrates provide the body with the necessary amount of energy that is spent throughout the day on life processes and during physical activity. A complete rejection of a macronutrient will lead to malfunctions in the functioning of functional systems, and a surplus of received energy will lead to an increase in fat reserves. The diet of a low-carb diet includes slow (complex) carbohydrates that do not cause a large rise in blood sugar and take longer to convert to energy.

The essence of the method lies in the fact that from the first day of a diet for safe and effective weight loss, every day the amount of carbohydrates consumed decreases and proteins increase. Thanks to this, the following processes are initiated 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 supplier of energy.
  3. In addition, fats are broken down, synthesizing an additional source of energy: ketone.

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

On a low-carbohydrate diet, subjects felt full after eating, as proteins and fats break down more slowly than carbohydrates. Furthermore, the increase in blood sugar and insulin production occurred gradually. This means that they did not have strong bursts of energy, which were replaced by fatigue and an increased sense of hunger.

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

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

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

Advantages and disadvantages

The low carbohydrate content in the menu favorably affects the state of the body, normalizing digestion, increasing metabolic processes and rejuvenating.


  • there is no hunger in the diet, strength remains at the same level, there is no weakness;
  • suitable for diabetics;
  • adequate nutrition for men and women for the purpose of losing weight;
  • suitable for low, medium and high activity levels;
  • does not require a significant change in the calculations of the daily calorie requirement for weight loss, the indicators of proteins and carbohydrates change.

Reducing the amount of a macronutrient helps to lose weight and improve health, it is recommended for:

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

The method has gained confidence among athletes and bodybuilders - this is a reliable opportunity to achieve relief, reducing the percentage of subcutaneous fat and maintaining muscle mass.

Bodybuilders lose weight by maintaining muscle mass on a low-carb diet

However, the diet has its drawbacks:

  • constipation - the reduction in fiber, which is associated with a reduction in carbohydrate intake, can lead to digestive problems;
  • carbohydrate starvation can cause headaches, irritability and nervousness;
  • exacerbation of chronic diseases;
  • increases the load on the liver;
  • potassium and sodium are in short supply;
  • carbohydrate deficiency reduces concentration, which is crucial 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 prohibited foods creates additional stress for the body. Therefore, after several weeks or months of restrictions, a person returns to his usual diet again.

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.

The ratio of BJU in the diet is between:

  • Proteins 40-50%;
  • Fats 30-35%;
  • Carbohydrates 20-25%.

The opinion of dieticians

Nutritionists are wary of the method, because a low-carbohydrate diet (for a week or a month) involves using 50-70g of a macronutrient per day. The deficiency leads to unwanted ailments with a number of side effects, such as a surplus.

Doctors recommend giving preference to proper and balanced nutrition, controlling the intake of carbohydrate foods. Healthy eating habits combined with physical activity will help reduce the amount of body fat: the method can not be attributed to express weight loss, but without harm to health.


Before "going on a diet", you should consult a doctor, since 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 manifest themselves, which means that you may not even know that you have a disease. By changing your diet in the direction of increasing protein intake, you provoke the launch of a serious pathological mechanism in your body.

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

Consult a physician before following a low carbohydrate diet

The weight loss method is also not recommended:

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

Basic rules for a low carb diet

The method involves the use of a minimum portion of carbohydrates sufficient to maintain the body's work. For women, 2 grams per kilogram of weight are needed, for men - 3 g. If the daily intake is 120-150 g, then for weight loss the figure gradually decreases to 50-70 g per day. Protein food becomes a substitute for an energy source and maintains muscle tone.

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

Following a few principles will help you achieve your goals:

  • exclude products with a high glycemic index from the diet;
  • take additional vitamins and minerals;
  • the preferred cooking method is stew, boil, grill, steam. Fry the ingredients without adding oil or with a small amount;
  • do not skip meals and do not cut calories;
  • eliminate complex carbohydrates in the first half and before training, in the second - protein foods;
  • be sure to have breakfast;
  • observe the consumption regime: at least 2 liters of clean liquid.
To achieve your weight loss goal, you need to follow a low carb diet.

Do not forget that the correct calculation of the daily energy requirement for weight loss is the first step before starting any diet.

Approved products

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

Table of permitted products

The diet has some restrictions. With the help of the board, you can familiarize yourself with products suitable for low-carbohydrate nutrition.

Product groups

Approved products


Lean pork, veal and beef, 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 percentage of fat


Chicken and quail

Vegetables, raw and canned

Everything except vegetables with a high starch content: potatoes, Jerusalem artichokes, sweet potatoes


No restrictions in any way

Fruits, berries

Citrus fruits, unsweetened green apples


Oatmeal, brown rice and long-cooked buckwheat

Nuts and seeds

Without Borders


Unrefined vegetable


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, it is most likely on the list of prohibited products:

  • bakery and confectionery products;
  • processed cereals (white rice, instant oat flakes, semolina), soft wheat pasta;
  • potatoes, corn;
  • semi-finished products, smoked products;
  • food ingredients (mayonnaise, ketchup and sauces, excluding soy);
  • chocolate;
  • sweet fruits (banana, grapes);
  • sugar and sugar products;
  • packaged juices, fruit drinks (for added sugar);
  • drink;
  • alcoholic beverages.
Foods to avoid on a low carbohydrate diet

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

Sample menu for the week

At first glance, it seems that a low-carb diet is not very varied, however, having prepared a menu a week in advance, you can make sure that the diet is saturated.

Table: Example of a low carbohydrate diet menu for 7 days

The table contains the possible combinations of breakfasts, lunches and dinners, which can be taken as a basis and replaced with your favorite meal. Do not forget that it is important to correctly calculate the calorie content of the finished dish in order to respect the daily energy intake. You can alternate and repeat the products.



2nd breakfast


afternoon tea


1 day

Sugar-free cottage cheese casserole + tomato / cucumber


Brown rice porridge with vegetables

Kefir 1%

Steamed fish + coleslaw + bread

2 days

Scrambled omelette or with two eggs + chicken

Fat-free cottage cheese

Mushroom soup with lean sour cream + bread

1% kefir with chopped cucumber and aromatic herbs

Boiled beef + cucumber and tomato salad

Three days

Stewed vegetables with grated cheese


Vegetable soup with chicken broth

Milk 1, 5%

Boiled breast + stewed cabbage

Day 4

Oatmeal with grated apple


Buckwheat porridge + beet salad

Fat-free cottage cheese

Veal or chicken ragout with vegetables

Day 5

Cheese + hard-boiled eggs


Boiled brown rice + seafood

Kefir 1%

Vegetable salad + lean beef steak

Day 6

Cheese + hard-boiled egg + bread

Natural yogurt without sugar 1, 5%

Baked meat + vegetable salad


Stewed vegetables + boiled fish

Day 7

Buckwheat porridge with milk

Fat-free cottage cheese

Baked fish with vegetables

Kefir 1%

Baked breast + fresh vegetables and herbs

A long-term low-carb diet (starting 30 days) should include a cheat meal or refeed to avoid slowing your metabolism.

Get out of the diet

A low-carb diet is effective and affordable, but after 2 months you need to go back to your usual diet. The exit takes place gradually so as to minimize the stress for the body and not to return the previously lost kilograms.

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

Return to normal diet in 3-4 weeks:

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

What can be cooked during the weight loss period: delicious recipes

A low-carbohydrate diet is no reason to limit yourself exclusively to chicken fillet. The list of allowed products is extensive, so you can cook proven dishes or fantasize based on the available ingredients.

Chicken fillet in a slow cooker

Recipe # 1

Cooking method:

  • Rinse the chicken fillet, remove excess fat. Cut into arbitrary pieces, sprinkle with salt and spices, lay on the bottom of the multicooker bowl.
  • Pour in the water, add the bay leaf.
  • Cook for 1. 5 hours in "Off" mode.

Total carbohydrates: 0 g


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

Veal with cheese in the oven

Recipe # 2

Cooking method:

  • Rinse the meat in cold water, cut lengthwise, beat.
  • Grease a baking sheet with oil, put the veal, pour the milk.
  • Send in a preheated oven at 180 degrees for 40 minutes.
  • Immediately after, salt the meat, add salt and spices to taste.
  • Cut the cheese into thin slices, distribute it evenly over the meat, put it back in the oven for another 30 minutes.

Total carbohydrates: 7, 7 g


  • veal 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 veal with cheese in the oven

Soup with oat bran

Recipe # 3

Cooking method:

  • Cut the turkey fillet into cubes, boil in 1 liter of water for 20 minutes.
  • Finally add the chopped onion and bran.
  • Boil a hard-boiled egg, cut it into small pieces and add it to the broth.
  • Finely chop the vegetables, send to the soup.

Total carbohydrates: 24 g


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

Chinese cabbage salad with fruit

Recipe # 4

Cooking method:

  • Peel the orange from the peel, remove the white layers.
  • Fruit cut into cubes.
  • Finely chop the Chinese cabbage and onion. Combine all the ingredients.
  • Add salt to taste to the salad, season with lemon juice, mix.

Total carbohydrates: 16. 5 g


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

calamari salad

Recipe number 5

Cooking method:

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

Total carbohydrates: 3, 5 g.


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

White fish with vegetables

Recipe # 6

Cooking method:

  • Rinse the fish, remove the fins. Cut into medium pieces, rub with salt and pepper.
  • Coarsely chop the vegetables.
  • Distribute 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 baked cod with eggplant and tomatoes.

Cheese soup

Recipe number 7

Cooking method:

  • Boil the chicken fillet until tender, remove the meat and let it cool. Cut into medium pieces.
  • Grate the cheese on a coarse grater, add it to the broth, simmer over low heat for 20 minutes until a homogeneous consistency is obtained, stirring constantly. Add salt and pepper to taste.
  • Distribute the chicken fillet in each portion. Decorate with greenery.


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

Milk dessert

Recipe number 8

Cooking method:

  • Pour the milk into a deep whipping form, put in the freezer until an ice crust forms.
  • Pour gelatin with water, cook according to the instructions, add gelatin. Cool down.
  • Remove the milk, beat with an immersion blender, pour in the gelatin and continue whisking.
  • Remove in the freezer 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 indulge in a dairy-based dessert

Salad with canned tuna

Recipe # 9

Cooking method:

  • Finely chop the onion into half rings, pour over the vinegar, mix 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 tuna is too big, mash the pieces with a fork.
  • Mix all the ingredients, season with oil, salt and pepper to taste.

Total carbohydrates: 7. 5 g


  • canned tuna - 1 can, about 180 g;
  • egg - 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 diet

Diet cutlets

Recipe number 10

Cooking method:

  • Rinse all types of meat, dry them on absorbent paper, chop them finely or mince them with a blender / meat grinder.
  • Onion cut into cubes.
  • Add the egg, onion, salt and spices to the ground beef. Mix well, form meatballs with wet hands.
  • Steam for 20-30 minutes or fry in a non-stick pan without adding oil on both sides.

Total carbohydrates: 7 g.


  • beef shoulder - 200 g;
  • lean pork - 400 g;
  • chicken fillet - 250 g;
  • onion - 60 g;
  • chicken egg - 58 g;
  • salt, spices - to taste.
Diet cutlets relieve hunger on a low-carb diet

Low-carb Raffaello

Recipe # 11

Cooking method:

  • The curd must be dry. Grind a portion of cottage cheese with a sweetener through a sieve, add sour cream, mix.
  • Dry the almonds in a hot non-stick pan for 7-10 minutes, stirring constantly.
  • Light a ball of ricotta, flatten it, put an almond inside, roll it into a ball.
  • Roll the finished cakes into coconut flakes and refrigerate 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.
Raphael, home-cooked - a dessert allowed on a low-carbohydrate diet

A low-carb diet is an effective method of losing weight with a varied menu. By following the recommendations, you can quickly achieve the desired results and not be afraid of the return of lost weight after leaving the low-carbohydrate regimen. Study the contraindications carefully, monitor your well-being and be healthy!