Low-carb diet for losing weight and lowering blood sugar

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For overweight people, a high-protein diet is salvation. Low-carb diets limit the intake of carbohydrates – sweets, pastries, vegetables containing starch, and include the use of proteins, fats, and fiber. This diet promotes rapid weight loss and improves health..

What to eat on a low-carb diet

Food pyramid

Allowed and properly selected foods with a low carbohydrate content are the key to successful weight loss. You can eat as many as you like. A low-carb diet will not hurt if you follow it for an unlimited time..

Products

 

Meat

Beef, poultry, lamb, pork.

Fish

Salmon, trout, pollock, hake, shrimp.

Eggs

Best homework.

Vegetables

Spinach, peppers, broccoli, carrots, cauliflower, cucumbers, zucchini, tomato, eggplant.

Fruits, berries

Apples, oranges, grapefruits, strawberries, blueberries, avocados.

Nuts, seeds

Almonds, walnuts, sunflower seeds.

Milk products

Cheese, butter, yogurt, cream, cottage cheese, kefir.

Fats

Butter, Fish Oil, Olive Oil.

Limited products

If you follow a diet, you should minimize the use of the following products:

  • Tubers (150 g): potatoes, sweet potato, beets.
  • Unrefined grains (200 g): brown rice, oats, quinoa, bulgur, etc..
  • Legumes (160 g): lentils, beans, peas, chickpeas.
  • Dark chocolate: not less than 70% cocoa.
  • Wine: dry without added sugar (a glass a week).
  • The drinks: coffee, tea, water (up to 2 liters per day).

Prohibited Products

Allowed and Prohibited Products

A carbohydrate-free diet excludes:

  1. Honey or sugar in any form: juices, sodas, sweets, cakes, ice cream, etc..
  2. Bread, cereals, pasta. Whole grain products and those made from refined flour are not suitable. Most cereals, including rice, wheat and oats, restrict.
  3. Fruits, dried fruits. It is forbidden to eat bananas, mangoes, pears, raisins, dates.
  4. Starchy vegetables: corn, potatoes, boiled beets.
  5. Legumes: lentils, beans, peas, chickpeas. They contain fiber and a lot of carbohydrates. They are rarely included in the diet, but are best avoided..
  6. Whole milk. If you have a habit of drinking coffee with it, then it’s more useful to add diluted cream – they have much less carbohydrates.
  7. Fruit juice. Quickly raises blood sugar.
  8. Trans fats. Fried or smoked foods are not suitable for diet.
  9. Beer. Liquid prohibited foods increase weight more than solid foods.

2-week low-carb diet menu

The ratio in the diet of proteins, fats and carbohydrates

Not only the diet is important, but also the cooking method: cooking, baking, grilling. If there is a desire to add fried to the low-carb diet menu, then a minimum amount of oil is used during frying. During a 14-day diet, they drink at least two liters of plain or sparkling water per day..

Week 1

Omelet on a plate

Day

Breakfast

Dinner

High tea

Dinner

1

Fritters with berries, not sweet coffee

Sliced ​​meat in broth, cucumber

Orange

Fish dish, salad

2

Blueberry smoothie

Meat soup (potatoes – not allowed)

An Apple

Vegetable stew

3

Omelet with tomatoes, tea

Vegetable soup with meat broth

Yogurt

Steamed fish

4

Cottage cheese, coffee

Vegetable salad, mushroom soup

Two tangerines

Curry with Chicken and Cauliflower

5

Strawberry smoothie, tea, cheese

Steam Cutlet, Cauliflower

An Apple

Boiled fish, carrot salad

6

Two eggs, salad, coffee

Passed Broccoli Chicken

Kefir

Baked salmon with vegetables

7

Cottage cheese, apple, tea

Salad with nuts and zucchini

Yogurt

Vegetables with mushrooms

2 week

Mushroom Cappuccino Soup

Day

Breakfast

Dinner

High tea

Dinner

1

Greek salad, tea

Buckwheat with meat

Orange

Baked hake with vegetables

2

Omelet, coffee

Mushroom soup

Sugar free yogurt

Beef Stew, Salad

3

Low-fat cheese, orange, tea or coffee

Chicken soup

An Apple

Stewed cabbage, meat

4

Buckwheat

Brown rice, fish

Unsweetened fruit

Meat with vegetables

5

Cheese, Eggs, Coffee

Lean pork salad

Glass of kefir, apple

Steamed vegetables, chicken

6

Cottage cheese, coffee

Meat soup

Orange

Baked fish, vegetables

7

Buckwheat porridge, tea

Mushroom soup

Orange, sugar free yogurt

Low-fat pork, vegetable salad

Low Carb Diet Recipes

In the diet for weight loss should include more protein and fiber. Sauces, mayonnaise, seasonings are rarely added. The low-carb diet menu is varied and effective, and keeping it simple.

Blueberry smoothie

Smoothies of i year of blueberry

400 ml of milk, 85 g of fresh berries, 1 tablespoon of lemon juice and half a teaspoon of vanillin are placed in a blender, mixed until smooth. If necessary, add a little lemon juice at the end.

Salad with nuts and zucchini

Zucchini with walnuts

First prepare a dressing so that it is infused. Combine 2 tablespoons of olive oil, the same amount of mayonnaise, 2 teaspoons of lemon juice, chopped garlic clove, salt, pepper to taste.

Cooking:

  1. Grind vegetables: salad, arugula, green onions.
  2. Add olive oil, salt, pepper.
  3. Peel, dice two zucchini, fry until slightly rosy.
  4. Combined with herbs.
  5. 100 g of walnuts are slightly warmed in the remaining oil, added to vegetables.
  6. Introduce dressing, mix.

Baked Salmon with Broccoli and Cheese

Salmon broccoli with cheese cap

Recipe:

  1. Cut 500 g of cabbage into inflorescences.
  2. Leave for 2 minutes in slightly salted water..
  3. Drain, scald and dry.
  4. Place in a greased baking dish. Add oil, pepper to taste.
  5. Sprinkled with cheese (140 g).
  6. Bake for 20 minutes until crusty.

Salmon must be salted, pepper, and then fry in large quantities of oil, for 2-4 minutes on each side. Add to vegetables shortly before cooking, sprinkle with cheese.

Curry with Chicken and Cauliflower

Finished curry

Cooking:

  1. Cut the half of the onion with 3 cloves of garlic and rub the ginger on a fine grater. Fry the mixture until golden brown, send to the stewpan. Add cumin, curry.
  2. There they lay half of the chopped head of cauliflower. Fry for 2-3 minutes.
  3. Pour crushed tomatoes in a blender (300 g). Salt and pepper are added to taste..
  4. Keep on low heat until the cabbage softens.
  5. Skinless chicken (400 g) is taken apart into medium pieces. Add to the stewpan. Keep until the meat is ready.
  6. Introduce lemon juice to taste.
  7. Sprinkled with parsley.

Goulash soup

Hungarian goulash

The diet dish is prepared according to the following recipe:

  1. Sauté the onion and garlic over medium heat until tender..
  2. Add minced meat (500 g) and simmer until tender, stirring occasionally.
  3. They put bell pepper, celery root, paprika, oregano, caraway seeds, salt. Shredded tomatoes and 2 cups of water are poured.
  4. Increase the heat for 10 minutes, bring the soup to a slight boil.
  5. Red wine vinegar is introduced before use to taste.
  6. Served with chopped parsley and sour cream.

Kettle pancakes with berries

Blueberry Fritters

Ingredients:

  • 4 eggs;
  • 200 g of cottage cheese;
  • 1 tablespoon ground flax seeds.

Cooking:

  1. Everyone mixes. Let it brew for 5-10 minutes, so that the composition thickens.
  2. Pancakes are fried in butter, over medium heat. Make them not too big, otherwise it will be difficult to turn.
  3. Choose whipped cream and berries on the table.

Omelet with vegetables

Ready omelet with tomatoes and mozzarella

Recipe:

  1. Combine 6 eggs, salt, black pepper to taste.
  2. Beat with a fork until completely mixed. Lay fresh or dried basil.
  3. Fried tomatoes (200 g) in oil.
  4. Pour beaten eggs onto vegetables, wait one minute, then add mozzarella, diced.
  5. Reduce the fire and let the omelet sit.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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