Low carb diet - weekly menu with recipes

Striving for harmony, a toned and harmonious shape, people begin to exercise and follow a healthy diet. The first problem to face is diet. Few know that the problem lies in the excessive consumption of simple carbohydrates. And as soon as they study the information from popular sources without reading it to the end, they completely exclude carbohydrates from their diet. And that’s where failures, health problems, power loss and more start. Where is the balance and truth? Very close! Let's figure it out.

Over the past few years, there has been a dramatic change in the ideas about why a person is obese. The masses have realized that carbohydrates are not converted into edible fats but into subcutaneous fats and become a major cause of obesity.

For a long time, low-fat diets formed the basis of weight loss methods, but the real sensation was caused by the 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 overweight.

Low carb diet - an effective way to lose weight with a varied menu

From this article you can learn:

  • what is a low carb diet and how do you burn fat;
  • advantages and disadvantages of the method;
  • what foods are present in the diet of a low carbohydrate diet;
  • interesting low carb recipes for the full menu.

What is the essence of the method of weight loss

Carbohydrates provide the body with the necessary amount of energy that is spent on vital processes and physical activity during the day. The complete rejection of the macronutrient leads to a malfunction of the functional systems and the resulting excess energy leads to an increase in fat reserves. A low carb diet contains slow (complex) carbohydrates that do not cause a sharp jump in blood sugar levels and take longer to convert into energy.

The essence of the method is that in order to lose weight safely and effectively, the amount of carbohydrates consumed decreases and the amount of protein increases every day from the first day of the diet. As a result, the following processes start in the organization:

  1. The energy received earlier is incomplete, which is looking for a new source.
  2. In the first 2-3 days of the diet, glycogen will be the main energy provider.
  3. In addition, fats are broken down and another source of energy, ketone, is synthesized.

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

With a low-carbohydrate diet, subjects felt satiated after eating because proteins and fats break down more slowly than carbohydrates. In addition, blood sugar levels and insulin production gradually increased. This means that they did not have sharp energy outbursts that were replaced by fatigue and increased hunger.

Conclusion: The principle of the diet is biochemical processes that contribute to fat burning and the release of extra pounds.

A low carb diet consists of products that contain animal and vegetable proteins and fats.

It is important to note that during the diet, the fat layer decreases evenly throughout the body, so it is not possible to reduce the amount locally.

Advantages and disadvantages

The low carbohydrate content of the menu has a positive effect on the condition of the body, normalizes digestion, enhances metabolic processes and rejuvenates.


  • there is no hunger in the diet, strength remains at the same level, no weakness;
  • suitable for diabetics;
  • proper nutrition for men and women to lose weight;
  • suitable for low, medium and high activity levels;
  • it does not require a significant change in the calculation of daily caloric requirements for weight loss, the indicators of proteins and carbohydrates change.

Reducing the amount of macronutrients will help you lose weight and improve your health, it is recommended:

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

The method has gained the trust of athletes and performing bodybuilders - it is a reliable way to get relief, reduce the percentage of fat under the skin and maintain muscle mass.

Bodybuilders Lose Weight While Maintaining Muscle Mass With A Low Carb Diet

However, the diet has disadvantages:

  • constipation - a decrease in fiber, which is associated with a decrease 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;
  • lack of potassium and sodium;
  • carbohydrate deficiency reduces concentration, which is critical for those doing mental work;
  • an increase in cholesterol levels due to a large number of animal products that cause the development of cardiovascular disease;

A low-carb diet is not on the list of methods that can be followed for several years because the large list of prohibited foods causes additional stress in the body. Therefore, after several weeks or months of restrictions, one returns to the normal diet again.

Balance of proteins, fats, carbohydrates

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

The proportion of BJU in the diet is within the following limits:

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

Opinions of dietitians

Nutritionists are wary of the method because a low carb diet (for a week or a month) involves the use of 50-70 g of macronutrients per day. Deficiency leads to a number of undesirable side effects, such as excess.

Doctors recommend that you prioritize a proper and balanced diet, regulating the intake of carbohydrate foods. Healthy eating habits and physical activity help reduce body fat - a method not attributable to express weight loss, but without compromising health.


Before starting a "diet", consult your doctor, as high-protein foods are contraindicated for those with metabolic disorders (such as urolithiasis, gout).

The situation is that with a normal diet, these metabolic disorders cannot occur, which means you don’t even know you have the disease. By changing your diet to increase protein intake, it triggers a severe pathological mechanism in your body.

Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (inflammation of the gallbladder, inflammation of the pancreas, inflammation of the gallbladder, gastric ulcer, gastritis). Fatty foods trigger 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 method of weight loss is also not recommended:

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

Basic rules for a low carb diet

The method involves using a minimal amount of carbohydrate that is sufficient to sustain the work of the body. Women need 2 grams per kilogram of body weight, men need 3 g, if the daily intake is 120-150 g, then for weight loss the number gradually decreases to 50-70 g per day. A protein diet replaces the energy source and maintains muscle tone.

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

Following these 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 methods are steaming, boiling, grilling, steaming. Fry the ingredients without adding oil or in small quantities;
  • do not skip meals and reduce calories;
  • take out complex carbs in the first half and before your workout, in the second - protein foods;
  • be sure to have breakfast;
  • follow the drinking order: at least 2 liters of clear liquid.
To achieve your weight loss goal, you should follow a low carb diet.

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

Approved products

The list of products needed to maintain a low-carb diet is extensive, which diversifies the menu and prevents hunger. It is important to study the ingredient information using food calorie charts or on the label.

Table of authorized products

Diet has some limitations. Use the table to learn about low-carb foods.

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 yoghurt without additives - all with low fat content


Chicken and quail

Vegetables, raw and preserved

All except high starch vegetables: potatoes, Jerusalem artichokes, sweet potatoes


Without any restrictions

Fruits, berries

Citrus, green, unsweetened apples


Long cooked oatmeal, brown rice and buckwheat

Nuts and seeds

Without limits


Vegetables are unrefined


Balsamic vinegar


Free of sorbitol and fructose


Coffee, tea - without added sugar, mineral water, vegetable juices

Prohibited products

If your favorite product isn't on the whitelist, it's probably on the blacklist:

  • bakery and confectionery products;
  • processed cereals (white rice, instant oatmeal, semolina), premium wheat pasta;
  • potatoes, corn;
  • semi-finished products, smoked products;
  • food ingredients (mayonnaise, ketchup and sauces, except soya);
  • chocolate;
  • sweet fruits (bananas, grapes);
  • sugar and sugar products;
  • packaged juices, fruit drinks (with added sugar);
  • soda;
  • alcoholic drinks.
Foods to avoid on a low carb diet

The above products should be discarded first, and after 3-4 weeks they should be gradually returned to the diet in small portions.

Sample menu for the week

At first glance, it seems that a low-carb diet isn’t very varied, but after a week-long menu, you can make sure your diet is saturated.

Table: Sample low carb diet menu for 7 days

The table includes possible combinations of breakfasts, lunches and dinners that you can use as a basis and substitute with your favorite food. Remember that it is important to calculate the caloric content of your finished food correctly to keep your daily energy intake. Alternation and repetition of products is possible.



2nd breakfast


afternoon tea


One day

Cottage cheese casserole without sugar + tomatoes / cucumbers


Brown rice porridge with vegetables

Kefir 1%

Steamed fish + cabbage salad + bread

2 days

Scrambled eggs or two-egg omelette + chicken

Fat-free cottage cheese

Mushroom soup with low-fat sour cream + bread

Kefir with 1% chopped cucumber and herbs

Boiled beef + cucumber and tomato salad

3 days

Stewed vegetables with grated cheese


Vegetable soup with chicken soup

Milk 1, 5%

Boiled breast + braised cabbage

4 days

Oatmeal with grated apples


Buckwheat porridge + beetroot salad

Fat-free cottage cheese

Veal or chicken stew with vegetables

5 days

Cheese + boiled eggs


Cooked brown rice + seafood

Kefir 1%

Vegetable salad + lean beef steak

6 days

Cheese + boiled eggs + bread

natural yogurt without sugar 1, 5%

Grilled meat + vegetable salad


Steamed vegetables + cooked fish

7 days

Milk buckwheat porridge

Fat-free cottage cheese

Fried fish with vegetables

Kefir 1%

Roasted breast + fresh vegetables and herbs

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

Exit your diet

A low carb diet is effective and affordable, but you need to get back to your regular diet after 2 months. Exit is done gradually to minimize body stress and not return pounds previously lost.

A low carb diet is the result of weight loss that can be sustained with gradual withdrawal

Return to a normal diet within 3-4 weeks:

  • the amount of (starch-free) fruits and vegetables increases in the first and second weeks;
  • third week - reduction of protein foods by adding cereals;
  • the number of calories is also increasing day by day.

What to cook during the weight loss period - delicious recipes

The hyposecarbohydrate diet is not a reason to be limited to chicken fillets alone. The list of approved products is extensive, so you can make well-proven meals or fantasize based on the ingredients available.

Chicken fillet on slow cooker

Recipe # 1

Cooking mode:

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

Total carbohydrates: 0 g


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

Veal with cheese in the oven

Recipe 2

Cooking mode:

  • The meat is rinsed in cold water, cut lengthwise and crushed.
  • Grease a baking sheet with oil, add the veal and pour in the milk.
  • Send to a preheated oven at 180 degrees for 40 minutes.
  • Immediately afterwards, salt the meat, salt and season to taste.
  • The cheese is cut into thin slices, evenly distributed on the meat, and put 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.
You can also fry veal with cheese in the oven following a low carb diet

Soup with oat bran

Recipe 3

Cooking mode:

  • Cut the turkey fillet into cubes and cook in 1 liter of water for 20 minutes.
  • At the end, add the chopped onion and bran.
  • The eggs are cooked hard, chopped and added to the broth.
  • The greens are finely chopped and sent into the soup.

Total carbohydrates: 24 g


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

Chinese cabbage salad with fruits

Recipe 4

Cooking mode:

  • Peel the orange from the peel, removing the white layers.
  • Fruit cut into cubes.
  • Chop the Chinese cabbage and onion. Mix all the ingredients.
  • Season the salad to taste, season with lemon juice and 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 - vitamin food in a low carb diet

squid salad

Recipe # 5

Cooking mode:

  • Cook two eggs hard, peel. Cut into medium cubes.
  • Rinse the squid carcass, peel and peel the intestines, soak in boiling water for 15-20 seconds, no more! Otherwise, they will become "rubber".
  • Cut the seafood into thin circles or strips.
  • Cucumbers cut into thin strips.
  • Mix all the ingredients.
  • Sprinkle 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.
Calamari salad with eggs and cucumbers on a low carb diet

White fish with vegetables

6. recipe

Cooking mode:

  • Rinse the fish, remove the fins. Cut into medium pieces, rub with salt and pepper.
  • Coarsely chop the vegetables.
  • Distribute all the ingredients evenly in a baking tray.
  • 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 cod fried with eggplant and tomatoes.

Cheese soup

Recipe # 7

Cooking mode:

  • Cook the chicken fillet until soft, remove the meat and allow to cool. Cut into medium pieces.
  • Grate the cheese on a coarse grater, add to the broth and simmer for 20 minutes until homogeneous, stirring constantly. Add salt and pepper to taste.
  • Sprinkle the chicken fillet in each serving. Decorate with green.


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

Milk dessert

Recipe # 8

Cooking mode:

  • The milk is poured into a deep mold for whipping and placed in a freezer until ice crust is formed.
  • Pour the gelatin with water, cook as instructed, add the gelatin. Calm down.
  • Take out the milk, beat it in a blender, pour in the gelatin and beat further.
  • Put 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.
You can treat yourself to a milky dessert on a low-carb diet

Salad with canned tuna

9. recipe

Cooking mode:

  • Finely chop the onion, pour in the vinegar, mix and let stand for 15 minutes. After draining the excess liquid.
  • Cook the eggs hard, grate with cheese on a coarse grater.
  • Cut the cucumber into strips.
  • If the tuna is too large, 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 box, about 180 g;
  • eggs - 58 g;
  • hard cheese - 100 g;
  • cucumber - 100 g;
  • onions - 40 g;
  • vinegar - 5 ml;
  • olive oil - 15 ml;
  • salt, pepper - to taste.
Canned tuna salad in a low carb diet

Dietary slice

Recipe number 10

Cooking mode:

  • Rinse all types of meat, dry on a paper towel, chop finely or chop with a blender / mincer.
  • Onions cut into small cubes.
  • Add eggs, onions, salt and spices to the minced meat. Mix thoroughly and form patties with wet hands.
  • Simmer 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;
  • onions - 60 g;
  • chicken eggs - 58 g;
  • salt, spices - to taste.
The diet slice reduces hunger with a low carb diet

Low carb Raffaello

11. recipe

Cooking mode:

  • The curd must be dry. A portion of cottage cheese is sweetened through a sieve with sweetener, sour cream is added and mixed.
  • The almonds are dried in a hot, non-stick pan for 7-10 minutes, stirring constantly.
  • Dazzle a curd ball, flatten it, put an almond in it, round it.
  • The finished sweets are rolled in coconut shavings and placed in the refrigerator for 1 hour.

Total carbohydrates: 28, 1 g


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

A low carb diet is an effective way to lose weight with a varied menu. By following the recommendations, you can get the results you want quickly and not have to worry about losing your weight after leaving your hyposehydrate regimen. Study the contraindications carefully, follow your well-being and be healthy!