Low Carb Diet: Menu For Each Day Of The Week
A low carb diet is trendy among dieters. This diet restricts the consumption of carbohydrate-rich foods and instead chooses more low-carb energy sources such as vegetables and some fruits.
In order to compensate for the low carbohydrate content, it is recommended to add protein and unsaturated so-called the amount of good fats. Due to their high energy content, they stimulate metabolism, maximizing fat burning.
Compared to many other diets, a low-carbohydrate diet is full-fledged, as the amount of carbohydrates is only reduced, not eliminated altogether. What are the benefits of this diet? How are meals planned?
Next, we’ll talk about some of the benefits of this diet and share simple rules so you can put them into practice. However, keep in mind that the menus we suggest should be followed for only 7 days, after which you should return to a fully balanced diet.
What are the benefits of a low carb diet?
The purpose of a low carb diet is to limit the eating of foods like rice, pasta and bread and thus lose weight faster. This is not a completely restrictive diet, as it does include some slow carbs, protein and fat.
Carbohydrates are macronutrients that are part of the foundation of the food pyramid. If the goal is to lose weight, it is important to limit their number and choose foods that contain less carbohydrates instead.
Reducing carbohydrates also has other benefits for the body. It is recommended as a way to reduce the risk of cardiovascular disease, which is higher in obesity. Here’s more about the health benefits of such a diet:
- Reduces appetite.
- Balances the secretion of stomach acids.
- Improves liver function.
- Suppresses high blood sugar levels.
- Reduces fat accumulation and stimulates muscle mass formation.
Low carb diet: allowed and forbidden foods
In order to follow a low carb diet, it is important to learn to identify allowed and forbidden foods. Based on this, you need to get to know other suitable sources of energy and vary the menu of the day.
Allowed foods
- Fresh fruits and vegetables
- Legumes and wood nuts
- Lean meats (chicken, fish, etc.)
- Low fat dairy products
- Eggs
- Olive oil
- Healthy seeds (chia, flax, sesame, etc.)
- Avocado (fruit and oil)
- Coffee and tea without sugar
Prohibited foods
- Confectionery and industrial desserts
- Bleached sugar
- Whole milk and flavored milk products
- Fruit in sugar syrup
- Chocolate and products containing chocolate
- Sugar desserts
- Potatoes and rice
- Liquors and sweetened beverages
- Pasta and whole grains
- Maize and maize derivatives
Menu of the week according to a low carb diet
This week-long low-carb diet is designed to reduce body fat. Instead of carbohydrates, you mostly utilize other macronutrients, i.e. protein and fat, which act as the main sources of energy in this diet.
Nevertheless, it is important to monitor your total calories , as excessive calories prevent you from achieving your goals.
Monday
- Breakfast: a glass of skim milk, a couple of diced chopped strawberries and two boiled eggs.
- Lunch: a serving of chicken or fish, a sliced tomato with olive oil and a serving of legumes.
- Dinner: a green salad with chicken or ham and any tea.
Tuesday
- Breakfast: sliced grapefruit, one slice of wholemeal bread with peanut butter and the desired amount of coffee.
- Lunch: a portion of grilled steak, mixed salad with tomato, green apple and iced tea.
- Dinner: tuna, watercress salad and tea.
Wednesday
- Breakfast: omelette with red peppers and onions, wholemeal toast and black coffee.
- Lunch: a portion of grilled chicken breast, lettuce and tomato salad, kiwi and tea.
- Dinner: Spinach salad with green peppers, cheese and ham, and any tea.
Thursday
- Breakfast: strawberry-blueberry smoothie with coconut milk and a slice of wholemeal bread with cream cheese.
- Lunch: a serving of fish and herbs, cherry tomatoes, avocado and any tea.
- Dinner: one grilled ground beef steak, green salad and tea.
Friday
- Breakfast: a medium serving of blackberries, nonfat yogurt and nuts.
- Lunch: a portion of pork and a salad of lettuce, tomato and onion.
- Dinner: tuna salad, a slice of wholemeal bread and an orange.
Saturday
- Breakfast: boiled egg, nonfat yogurt and a couple of deci strawberries or blueberries.
- Lunch: mixed salad of green vegetables and nuts, a serving of fish and iced tea.
- Dinner: two slices of turkey, cucumber and lemon, and any tea.
Sunday
- Breakfast: a couple of desi yogurt with almonds and desi blackberries.
- Lunch: one serving of salmon, salad with cucumber, avocado and iced tea.
- Dinner: mixed salad with turkey strips, tea and half a grapefruit.
Snacks
- A handful of wood nuts
- Tea
- Lean natural yoghurt
- Fruit salad
- Vegetable smoothies
Note: These menus are just an example of a low carb diet. You can include some of the forbidden foods as needed. Also, if your goal is to lose weight, you may want to add an exercise routine to your diet.
Finally
A low carb diet is a simple model of foods that get a lot of benefits. Nevertheless, adherence to it is not recommended for very long, as carbohydrate is one of the body’s main sources of energy.
