Non-carbohydrate diet for weight loss: menu table for the week and month
Today, the Internet space is just teeming with all sorts of diets and various ways to lose weight, but most of these methods are either empty words that can harm health or any marketing move that leads to the purchase of goods. Indeed, there are few working diets: different popular protein, group blood or borscht diets are so absurd that they sometimes go beyond all sides of common sense. How to choose the right diet or lose a couple extra pounds?
It is necessary to begin with an understanding of the word diet. The process of dietary fasting or restriction is not a panacea for body weight loss, providing easy weight loss. Diet is a constant load on the body, a restriction on the vital calories.
The human body needs a lot of useful elements, therefore, to reduce the load it is necessary to choose a balanced dietary diet that provides absolutely all the necessary nutrients. The most thoughtful and balanced diet is a carbohydrate diet, whose benefits are repeatedly proven by treating doctors, nutritionists and athletes.
Non-carbohydrate diet: what kind of animal and who is suitable?
Despite the severe name, a carbohydrate diet is considered the most favorable and easily tolerated diet, contributing to the guaranteed achievement of the result without harm to the body. Carbohydrates from the diet are not completely excluded: it is allowed to consume complex carbohydrates in a minimal amount.
Applying this diet, the main source of energy (carbohydrates) is minimized, which causes the body to switch to increased consumption of another type of energy – proteins. During the carbohydrate diet, proteins, due to a deficiency of carbohydrates, become the main fuel for the body, the cleavage of which occurs as a result of a long process of protein degradation to amino acids and their further enhanced assimilation. As a result of this process, even small portions of food are absorbed for a long time, ensuring a constant supply of the necessary nutrients to the body and, accordingly, a sense of satiety and saturation.
Bezuglevodka is widely popular among sports people due to the easy reduction of the fat layer and the preservation of the accumulated muscle mass. However, this method of weight loss is suitable for anyone who wants to lose weight, because a gentle process and a guaranteed result can achieve the desired results without much effort and harm – enough to develop a small habit and extra pounds will forever disappear from your life!
Drinking and hydration during the diet
Since this diet is demanding in the choice of food, proper hydration of the body is the key to well-being. The main type of products on the carbohydrate diet are vegetables, the number of which is several times higher than the volume of protein food. Vegetables and fruits are the main stimulants of intestinal peristalsis and contain a high level of fiber. The over-saturation with cellulose in the gastrointestinal tract is fraught with disruptions in metabolism: both in the slowing down of metabolism, and in inhibiting the digestibility of foods.
To save yourself from unnecessary problems, you must properly observe the drinking regime and eat up to 2,5 – 3 L of water daily. For the full functioning of all organ systems in the human body, you need to consume 30 milliliters of water per kilogram of body weight per day. In addition, it is recommended to drink a couple of times a week mineral water, saturated with all the necessary macro- and micronutrients.
It is also possible to enrich the table water with salt in small amounts independently: the pharmacy preparation "Regidron" will saturate the table water with the necessary quantity of mineral salts. The recommended dose should be reduced by three to four times according to the instructions and mixed in a liter of water. This method is widely known in athletes and will bring a lot of benefit in hot dry weather or during high-intensity workouts with increased sweating.
In addition to water, you can use green natural tea or fresh coffee, but remember the diuretic functions of these types of products. It is recommended to drink natural juices or fresh, but alcohol is completely banned in any form.
List of junk foods: what can not be eaten during a diet?
The list of prohibited products includes:
- flour products,
- starchy vegetables,
- sweet fruit other than citrus fruits,
- salt as an additive to food,
- convenience foods and fast food,
- as well as various chemical additives.
There is an opinion about the undesirable use of cereals, but this is not entirely true: cereals or solid varieties of pasta are allowed in small amounts. You should remember the rule "250 gram" – just as many complex carbohydrates are allowed per day during body drying, which is also true for a carbohydrate diet. Complex carbohydrates are also needed by the body, like other nutrients, and without their necessary amount of destructive processes or a drop in strength of mind during a diet, a person will become susceptible to diseases and depression, and the benefits of the diet will be reduced to zero.
Also, do not trust different "diet" or "healthy" foods on supermarket shelves. Often such products are saturated with a large number of food supplements identical to natural ones. Take the rule of eating only healthy and tested food.
Dishes for a carbohydrate diet: how tasty to eat?
The main reason for the ineffectiveness of various diets is the monotony of the food consumed. Even limited to everything sweet, you can treat yourself to delicious and exquisite dishes, making a variety in your menu.
A real hit among athletes on drying is a pizza omelet. To make pizza, lay the bottom of the baking tray with minced meat, then add a layer of vegetables or mushrooms, and then grease the surface with egg mixture or cheese and put in the oven for half an hour at a temperature of 160 C. The new taste of the dish will make you relax and nourish, a set of products will provide low cost and ease in cooking. Another tasty option is to make stuffed tomatoes with a boiled egg or minced meat, then bake in the oven at 160 from 20 minutes.
Also, a good way to diversify their food will be to prepare cocktails from a mixture of fruits and juices or prepare decoctions of medicinal herbs. The most popular low-carb foods are baked or steamed dishes. Just try to experiment and enjoy a pleasant meal.
List of non-carbohydrate products
Of course, when leading a healthy lifestyle, it is advisable to consume only fresh and natural food. Do not buy food in small shops, it is better to walk around the supermarket or market, where the chance to find fresh goods will be greater. Avoid long-term products, canned food or preserves, sublimates and semi-finished products.
Focus more on meat, since other protein foods, such as milk or eggs, contain an undesirable amount of lipids and sugars. Do not completely limit the body from the use of lipids: for proper digestion, you need to consume a sufficient amount of unsaturated fats, in particular omega-3. Eat noble varieties of sea fish, which will saturate the body not only with useful fats, but also with fat-containing vitamins.
Best foods: how to eat deliciously during a diet?
During the carbohydrate diet, it is necessary not only to minimize the amount of carbohydrates consumed, but also to monitor the amount of fat fed. It is necessary to give preference to protein foods: meat, milk and eggs, which will allow to rebuild the body for a different type of fuel and reduce the amount of fat and carbohydrates.
The optimal choice of food for a carbohydrate diet will be:
- Meats: rabbit and chicken, low-fat varieties of beef and veal.
- Seafood and seafood
- Dairy products: kefir, low-fat yogurt and sour cream.
- Fruits: citrus fruits.
- Vegetables: greens, salads, cabbage, zucchini and beans.
If farm milk is too fat, you should look for products on the market that have undergone initial processing after the farms. The processes of degreasing or normalization will eliminate excessive fat content of products, while preserving the naturalness of production and high protein content.
Among vegetables, a good choice will be the use of any green vegetables or sour taste. Such vegetables have low calorie content and are ideal for light snacks or salad cooking.
Menu options for day, week and month
A good example with a balanced diet will be the following example of a diet for a day:
(the last intake of carbohydrates in pure form)
It should be remembered that the monotonous menu is more harmful to health, especially at the time of food restriction. In order to minimize the harmful effects it is recommended to make a diet plan for a week or a month. The nutrition plan below is suitable for long-term use and allows you to saturate the body with all the necessary nutrients.
This menu is also suitable for use throughout the month. In order to diversify the diet, it is recommended to alternate randomly chaotic days during the last weeks. To provide the body with the necessary nutrients during a monthly carbohydrate diet, it is recommended to take a daily multivitamin and include at least one meal of soups or soup. During a monthly carbohydrate should be consumed daily:
- 300 grams of low-fat meat or fish;
- 3-4 chicken eggs;
- 300-400 gram of vegetables and fruits;
- 300 gram of low-fat cottage cheese or 0.6 l of yogurt or kefir;
- A handful of nuts or dried fruits;
- Some cereal or cereals.
The principle of the carbohydrate diets can be found in the following video:
Easy tolerability of the body and a quick result made a carbohydrate diet the most effective way to normalize metabolism and weight loss for a couple of extra pounds. However, it is worth remembering that any, even the most effective diet, requires high-intensity physical exertion, without which the process of weight loss will only be a gastronomical test for the digestive system. Lose weight on health and in a good mood!
Without carbohydrate diet is well suited to reduce excess weight. Still, you can not sit on it for a long time. Before a diet it is necessary to be surveyed at the doctor and
then just start to diet. Good luck, patience and health!
One protein is very harmful to eat! Do not risk your health. Eat a little carbohydrates and fats in the morning, and in the evening you can have one protein food.
Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.
And women also 3-4 times a week doing exercises?
Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.
Kiwi used to be like a fairy fruit, now it is sold in every grocery store. Very good.