Recipes for a low-carbohydrate diet and a list of permitted diets

A carbohydrate-free nutrition system, as one of the types of weight loss systems, appeared in ancient times. With its help, you can not only reduce the amount of subcutaneous fat, but also maintain the amount of muscle mass.

Any diet is stressful for the body and entails a number of restrictions and adherence to basic rules and principles.

But with strict observance of all conditions during this diet, which, in turn, is quite satisfying, the effectiveness of weight loss reaches from 5 to 8 kilograms over a period of 14 days.

Cutlets with filling

You can treat yourself to these cutlets for lunch or dinner. Your loved ones will also like them. You will need:

To prepare minced meat:

half a kilogram of minced chicken;
1 egg;
1 clove of garlic;
1 onion;
salt and spices.

To prepare the filling:

150 g cheese;
2 boiled eggs;
2 tablespoons butter;
finely chopped herbs, salt, seasonings.

To prepare minced meat, you need to finely chop the onion, chop the garlic, and add them to the minced meat. Beat the egg into the minced meat, add salt and pepper. Then prepare the filling. Grate the cheese and eggs on a fine grater, mix with slightly melted butter, add herbs and spices. Then start forming the cutlets. Use a tablespoon to scoop out the minced meat, make a well in it, fill it with the filling, then cover the filling with a layer of minced meat. The final shaping of the cutlets is best done with wet hands. This way the minced meat will not stick to the skin. You can fry the cutlets in a small amount of vegetable oil until golden brown. Can be baked in the oven or microwave.

Hearts in sour cream and cheese sauce

To prepare this hearty and tasty dish you will need:

half a kilogram of chicken hearts;
1 onion;
50 g hard cheese;
4 tablespoons of sour cream;
herbs, salt, spices, a little oil for frying.

The hearts should be thoroughly washed, cleaned of films and all excess, and fried in a frying pan until brownish. Then cover with a lid and simmer the hearts until the liquid evaporates. Add onion, cut into half rings, to the hearts. After frying it, add sour cream, grated cheese, and simmer for another fifteen minutes. At the end, add herbs, salt and spices to taste.

Preparing vitamin soup for a low-carbohydrate diet

1. Peel, wash and chop the carrots, onions and garlic: the onion and carrots into larger pieces of 1-1.5 cm, and the garlic into smaller pieces.

2. Wash the zucchini, eggplant and tomatoes and cut into cubes. It is advisable to use eggplant and zucchini young. Otherwise, they will have to be peeled and hard seeds removed. And also soak the eggplant in a saline solution to remove the specific bitterness.

Peel the sweet pepper from seeds and membranes, remove the tail and cut into pieces.

3. Place all vegetables in a 2 liter cooking pot.

4. Add bay leaf, peppercorns, salt and ground pepper.

5. Pour the ingredients with broth or regular drinking water and put everything on the fire.

6. Bring the food to a boil, reduce the temperature, cover with a lid and simmer for about half an hour. If desired, the finished soup can be blended with a blender to make a creamy soup.

7. Pour the finished dish into deep mugs and serve at the table with crackers, croutons or bread.

Watch also the video recipe on how to prepare vegetable vitamin soup for losing weight, dieting or fasting.

Chicken balls with cheese

This dish is suitable even for a festive table, as an original and extremely tasty snack. To prepare the balls we will need:

half a kilogram of chicken fillet;
200 g cheese;
2 cloves of garlic;
1 egg;
a little vegetable oil;
salt and pepper to taste.

So, let's start cooking. Chicken fillet must be scrolled through a meat grinder, add chopped garlic, salt and pepper to the meat. Mix everything thoroughly, then beat in a raw egg and add coarsely grated cheese. Mix everything thoroughly again. Grease the baking dish with sunflower oil, and then begin to form small meat balls. The balls should be baked in the oven at 200 degrees for 20 minutes. Halfway through baking, turn the balls over to the other side. Serve the balls hot. You can decorate them with finely chopped herbs.

Recipes for main courses for a low-carbohydrate diet

࿋ Rabbit in sour cream sauce

It is known that rabbit meat is a dietary meat. It is rich in vitamins and microelements necessary for the human body. This recipe is quite easy to prepare. And the dish itself is easy to digest, satisfying and healthy.

rabbit meat (preferably the back part)
vegetable oil
onions (2 pcs.)
fresh tomatoes
sour cream (500 g)
garlic (2 cloves)
Bay leaf
1 carrot
ground pepper (red or black), cumin

Delicious wings

Many of us love chicken wings in one form or another. There is not much meat on them, however, they always turn out very tasty and well baked. We offer you a recipe for delicious wings in a quick marinade. For the recipe we need the following ingredients:

1 kilogram of chicken wings (choose lean and small wings, without thick skin);
200 g sour cream;
2 cloves of garlic;
50 g cheese;
salt and pepper to taste.

Chop the garlic and mix it with sour cream. Then add salt, pepper and your favorite seasonings to the future marinade. Marinate the wings for half an hour in the prepared mixture. Then place the wings in a baking dish, pour over the marinade, sprinkle with grated cheese and bake at 200 degrees for half an hour until cooked. The wings turn out tender and juicy.

Beef salad

This salad is suitable for holiday feasts and as lunch or dinner. Instead of beef, you can use veal or boiled chicken.

Salad composition:

200 g boiled beef;
4-5 cherry tomatoes;
lettuce leaves;
4-5 quail eggs.

Salad dressing:

1 teaspoon olive oil;
1 teaspoon apple cider vinegar;
1 teaspoon classic mild mustard;
garlic clove;
salt, pepper, spices.

Boil the beef in advance, then cool it and cut it into strips. Tear lettuce leaves into small pieces with your hands. Mix all salad dressing ingredients and add crushed garlic. Cut tomatoes and boiled quail eggs into halves. Place lettuce leaves on a plate, then pieces of meat, eggs and tomatoes, pour over the sauce.

Chicken salad with spinach

We offer another option for a tasty and satisfying meat salad. We will need:

150 g grilled chicken breast;
half a yellow bell pepper;
2 tablespoons spinach;
lettuce leaves;
for dressing: 1 teaspoon lemon juice, 2 teaspoons olive oil.

Remove the skin from the breast and cut into strips. Cut the bell pepper into small strips. Boil frozen spinach in salted water. Tear lettuce leaves with your hands. Season the salad with oil and lemon juice, salt and add your favorite spices.

Stuffed pepper

For the recipe prepare:

3 bell peppers, in different colors for beauty;
300 g boiled chicken meat;
200 g curd cheese;
80 g grated hard cheese;
2 cloves of garlic.

Carefully cut off the tops of the peppers and remove the seeds. Cut the chicken into cubes, add chopped garlic, curd cheese and grated cheese. Salt everything and mix thoroughly. Stuff the peppers and compact the filling inside. You can insert a boiled egg into the center of each pepper. Place them in the refrigerator for several hours. After this, cut the peppers into rings. The appetizer is ready.

No-bake salmon muffins

This appetizer is very unusual and delicious at the same time. You will need:

several thinly sliced salmon pieces;
cottage cheese;
herring fillet;
dill.

Take a silicone muffin mold. Place a thin slice of salmon on the bottom of each. Then mix cottage cheese with herring fillets and salmon pieces in a blender. Add finely chopped dill to the curd-fish mixture. Place the curd muffins into the molds and seal with a spoon. Place in the refrigerator for a couple of hours. Then you can arrange them beautifully on a dish, and decorate with sprigs of dill on top.

Pork baked with vegetables

This is a very satisfying main dish that everyone in the household will enjoy. For the recipe we need:

half a kilogram of pork without fat;
2 zucchini;
1 onion;
100 g cheese;
a few spoons of sour cream;
salt pepper.

Grease a baking dish with a small amount of vegetable oil. Cut the meat into small pieces and place it in a mold. Sprinkle with salt and seasonings. Then cut the onion into half rings and place a second layer on the meat. Place the third layer of zucchini cut into slices, which are best peeled first. This makes the dish more tender. Salt the top layer and brush with sour cream. Sprinkle grated cheese on top. Cover the pan with foil or a lid and bake in the oven until the pork is cooked through. During the baking process, you can add a little water so that the meat and vegetables do not turn out dry.

Vitamin soup for a low-carb diet

Recipe contents:

Ingredients
Step-by-step preparation
Video recipe

If you want to look beautiful, not have fat deposits, problem areas and excess weight, then this recipe for healthy vitamin vegetable soup will suit you. A low-carbohydrate diet is the most sensational proposal from the “eat and lose weight” series. Such weight loss regimens are prescribed to “stars”, they are respected by bodybuilders, and there are real legends about them among women. According to statistics, such foods help you lose 12 kg in two weeks, while remaining cheerful and fresh. But for soup to improve your health and help you lose weight, it must be included in your daily diet.

To create this dish, you can use a variety of vegetables, the choice of which is up to the hostess. This soup is an excellent solution for serving as a first hot dish for lunch. You can adjust the thickness of the first dish yourself. This soup is recommended for absolutely everyone, with the exception of people with individual intolerance and patients with chronic diseases. It is allowed to be used by pregnant women, nursing mothers and people preparing for surgery. Such a specially designed diet will cleanse the body, improve the functioning of the digestive tract and restore metabolic processes.

Calorie content per 100 g - 18 kcal.
Number of servings - 4
Cooking time - 40 minutes

Ingredients:

Zucchini - 1 pc.
Eggplant - 1 pc.
Sweet pepper - 1 pc.
Carrots - 1 pc.
Tomatoes - 2 pcs.
Onions - 1 pc.
Garlic - 2 cloves
Chicken broth - 1.5 l
Salt - 0.5 tsp. or to taste
Ground black pepper - a pinch
Bay leaf - 2 pcs.
Allspice peas - 4 pcs.

Brisoli - a dish from Italy

To prepare this delicious dish you will need the following ingredients:

6 chicken eggs;
6 tablespoons of milk;
400 g minced chicken;
a tablespoon of sour cream;
grated cheese;
salt, pepper, seasonings;
for the filling, champignons.

First of all, egg pancakes are baked. To do this, take 1 egg and beat it with 1 tablespoon of milk, like for an omelet. The mass should be salted. An egg pancake is baked in a frying pan. So all 6 pancakes are baked in turn. Finely chopped champignons are also fried until tender in a frying pan with salt added. We also add salt and favorite spices to the minced chicken. Spread the minced meat onto the pancake, cover with a layer of sour cream, and place a spoonful of mushrooms on the edge of the pancake. Roll the pancake into a roll and place it in a greased pan. The pancake can also be greased with sour cream and sprinkled with grated cheese. Brizoli should be baked in the oven at 200 degrees for half an hour until cooked.

Tips for Cooking Low Carb Meals

And now some more tips...

If you're looking for healthy, low-carb meal ideas, your best bet is to make your own.
Use: nuts, seeds, coconut flour or coconut oil, protein powders (like whey), cocoa powder, etc.
When you start eating low carbs, don't try to eat too light. Try to eat more healthy fatty foods.
And don't rely on ready-made snacks and store-bought yoghurts. After all, in order to compensate for fat, manufacturers usually make such products with the addition of flour or other carbohydrates, as well as thickeners, emulsifiers or artificial sweeteners. I do not recommend eating such foods.

Eat foods whose composition you know 100%! ...

Pizza omelette

This dish tastes like regular pizza, but instead of dough, omelette mixture is used. Beat eggs with milk, add salt. Pour into a baking dish or pan. Add chopped tomatoes, pieces of boiled chicken, grated cheese, and finely chopped herbs. When the pizza is ready, carefully remove it to a large platter and cut it like a regular pizza.

Low-carbohydrate diet. Recipe for egg rolls with vegetables:

What is a no-carb diet

This weight loss scheme was born through the efforts of Robert Atkins in the second half of the 20th century and was designed for those who want to lose weight in a week or two. Afterwards, based on it, more than one diet without carbohydrates was formed - of varying durations, with a strict menu or a satisfying diet. However, the essence remained almost the same: allow a person to eat whatever he wants, but impose restrictions on carbohydrates. Clarification - not only harmful foods that consist of sugars (i.e. sweets, white bread, etc.), but also cereals and part of plant foods will be prohibited.

Due to the lack of carbohydrate nutrition, insulin does not jump, which prevents the formation of new fat reserves.
Whatever the carbohydrate-free diet, any weekly menu for weight loss requires a person to drink a lot of water.
During pregnancy, carbohydrate-free weight loss is prohibited.

How many carbohydrates can you eat on a no-carb diet?

The original Atkins method has since undergone a lot of changes, so today the definition of a low-carbohydrate diet can mean both sports cutting, which requires the use of only protein in the diet, and a low-carbohydrate regimen that is gentler on the body. However, in all situations, one thing remains unchanged: it is prohibited to reset the share of this nutrient, so a person needs to figure out how many carbohydrates can be eaten on a low-carbohydrate diet of different types in order to lose weight:

The calorie limit is 250 kcal: this is how many carbohydrate foods you can eat per day.
When cutting, the maximum is 20 kcal, but such a diet is dangerous, it is only practiced for a week.

No-carbohydrate foods

The main components of the plate when losing weight with such a diet are protein sources (mainly animal). Due to them, this technique is considered not hungry. Additionally, healthy fats are used - they are needed by the blood vessels and the endocrine system, and are not abandoned. Green vegetables are allowed in minimal quantities. The list of carbohydrate-free foods for the diet of the same name looks like this:

All types of meat without restrictions on fat content (sausage and derivatives do not count).
Any fish.
Eggs.
Olive oil (refined is not recommended).
Nuts.
Cheese.
Cottage cheese.
Cucumbers, broccoli, green beans.
Lettuce, arugula and other greens.

What can you eat on a low-carb diet: allowed foods

Unlike a protein diet for gaining muscle mass, the basis of the diet is meat and fish products in any form (fried, baked, boiled). You can also have unlimited quantities of seafood, eggs (stuffed, including with permitted products), and certain types of cheeses. Smoked meats and sausages (with good composition, without starch and flour) are allowed.

List of products from the meat category:

pork;
chicken;
beef;
turkey;
mutton;
rabbit;
duck;
goose;
veal;
any game.

You can also consume by-products in any form without limiting yourself:

salo;
chicken liver;
language;
kidneys;
lungs;
stomachs.

You can also eat sausages, but you should carefully choose and look at the composition so that there is no flour, starch, milk, pearl barley and there are less than 2 carbohydrates per 100 grams:

sausage;
ham;
sausages;
sausages;
bacon;
ham.

Fish and seafood can be in any form and of any variety:

sea;
river;
shrimps;
mussels;
caviar;
milk;
squid;
octopuses;
natural crabs;
fish liver

As for dairy products, you don’t have to limit yourself to consuming all types of hard cheeses and cheeses in brine. The main thing is that they contain no more than 2 grams of carbohydrates per 100 grams of product.

A no-carbohydrate diet should not be followed for more than 2-3 months. Otherwise, it may cause harm to health.

Other products include:

salt;
eggs;
butter;
any vegetable oil (olive, sunflower, mustard, flaxseed);
mayonnaise (it is important to choose one with a good composition, with no more than 2 grams of carbohydrates per 100 grams of product, or prepare it at home);
any vinegar;
gelatin;
any mushrooms.

Drinks you can:

any type of tea, just not store-bought ones with sugar;
mineral water;
coffee;
cocoa (not prepared with sugar);
cranberry juice (without sugar or with sweetener).

A separate category during a low-carbohydrate diet is sweeteners. During the diet, you are allowed to use any cyclamate, aspartame, or erythritol. During all diets, it is not recommended to drink alcoholic beverages. They can stop the process of losing weight and contribute to the formation of edema. On a low-carbohydrate diet, alcoholic drinks that do not contain carbohydrates are allowed.

Acceptable during the diet:

dry wine;
dry champagne;
tequila;
rum;
vodka;
cognac;
whiskey.

Refusal of carbohydrates and a carbohydrate-free diet first lead to normalization of blood sugar and insulin levels, and then transfer the body to ketone mode.

No Carb Recipes

You can use these ideas when preparing meals not only on a diet, but also when following the canons of healthy eating. Recipes for no-carb meals for every day are quick and simple, devoid of unavailable products, so they will find a place in your cookbook. When creating your recipes for a menu for a low-carbohydrate diet, remember that the main element should be protein.

Breakfast without carbohydrates

The morning meal is the most relevant for the menu of any diet, but how dense it should be is up to you to decide. Some people barely pour tea into themselves after waking up, while others can eat a steak in a minute. Simple breakfast options without carbohydrates, which can be alternated throughout the week:

Beat 3 egg whites with 30 ml of water, fry like a standard omelet under the lid, but the pan will be dry. Add 50 g of fresh dill and the same amount of hard cheese.
Mash a portion of cottage cheese with a clove of grated garlic and chopped parsley.
30 g almonds or pistachios, cottage cheese casserole with egg whites and cranberries.

No carb dinner

For people without physical activity, it is better to limit themselves to salad in the evening, otherwise the result of losing weight will be the opposite. For those who exercise, meals are very filling, so a no-carb dinner might look like this:

Any red fish steak baked in lemon juice, served with arugula.
Braised chicken breast that can be cooked with salt and served with a green apple for flavor.
Minced veal cutlets with egg yolk, feta cheese and herbs, baked in the oven.

No-carb salads

Due to the fact that traditionally thermally processed meat or fish is used for lunch, the menu of a low-carbohydrate diet for weight loss must also include salads, which will slightly reduce the difficulty of digesting such dishes. And these low-carb salads are also good as a snack. The ingredients are simple:

150 g lettuce leaves, 40 g Parmesan, sliced cucumber (100 g), a drop of olive oil.
150 g bell pepper, the same amount of green beans (boil), a bunch of dill, 50 g sour apple.
Boiled egg, onion (scald after cutting), 100 g of tomatoes and a bunch of arugula.

Low-carbohydrate diet at home

When starting a low-carbohydrate diet at home, you must definitely consult a doctor, as there are a number of contraindications: diseases of the digestive and cardiovascular systems; disturbances in the functioning of the genitourinary system; presence of chronic diseases; period of pregnancy and lactation.

To make it easier to follow such a diet at home, it is recommended to alternate two different days with different diets and, accordingly, the ratio of nutrients. The main and unchangeable rule for any day is to drink a glass of melt water immediately after waking up.

1st day

Breakfast: 150 grams of cheese and 1 pc.
tomato Lunch: 120 grams of hard cheese and 1 apple.

Lunch: 200 grams of boiled meat and a portion of vegetable salad.

Afternoon snack: salad of grilled vegetables.

Dinner: 4 pcs. boiled chicken eggs and 2 pcs. tomatoes

Approximate ratio of nutrients:

150 grams – proteins.
140 grams – fat.
30 grams – carbohydrates (fiber only).
2000 calories.

2nd day

Breakfast: 220 boiled chicken fillets and 2 pcs.
cucumber Lunch: 120 grams of herring and 1 pc. tomatoes

Lunch: 250 grams of baked fish and 100 grams of fresh cabbage salad.

Afternoon snack: 200 grams of low-fat cottage cheese and a glass of fermented baked milk.

Dinner: 3 pcs. shallot eggs and 2 pcs. tomato

Approximate ratio of nutrients:

170 grams – proteins.
120 grams – fat.
40 grams – carbohydrates (fiber only).
2200 calories.

You can vary the menu according to your personal preferences. The main thing is that your diet contains foods with a minimum content of carbohydrates, and ideally with their complete absence. And products containing protein and fat are ideal for preparing dishes on a low-carbohydrate diet.

One of the tricks of a low-carbohydrate diet is the use of mayonnaise, which is prepared according to a special recipe. 50 ml three percent vinegar, 250 ml olive oil, 1 pc. chicken egg, head of garlic, salt, sugar to taste.

When preparing the product, take the yolk and start whisking, gradually pouring in 25 ml of olive oil. Having added 100 ml, take a mixer and continue to beat until all the butter has been added. The final touch is adding salt and all the spices according to personal preference.

It is not recommended to stick to the diet for a long period of time. This is due to the fact that a long-term absence of carbohydrates in the diet negatively affects the functioning of the body, and especially the activity of the brain. The maximum permissible period of a carbohydrate-free diet is no more than 30 days.

Low-carbohydrate diet menu

Variety for weight loss on a protein diet is a utopian concept, since most food products are carbohydrate in nature. In addition to sweets (you can have ice cream), bread, flour and alcohol (especially beer), a person is deprived of pasta and cereals (some diets allow buckwheat), some fruits, starchy vegetables - potatoes, beets. From the rest, a menu of a low-carbohydrate diet is compiled with mandatory drinking plenty of fluids.

No carb menu

A week to lose weight and minus 5 kg? If you use this carbohydrate-free menu, there is a chance to bring your idea to life. The days are divided into even and odd, the diet is meager, but not hungry. This low-carbohydrate diet menu for a week allows you to add 1 snack with a handful of nuts if you are hungry. An example of such a scheme:

Mon, Wed, Fri, Sun. For breakfast, coffee with milk (lactose-free), boiled egg. Lunch – feta cheese with cucumber. Lunch with chicken broth and celery. Have dinner with a portion of kefir with cottage cheese.
Tue, Thu, Sat. Have breakfast with cottage cheese (cottage cheese + protein + berries) casserole with tea. For lunch, make a salad of onions, eggs and asparagus. Dine on baked fish with herbs. Have dinner with any fermented milk drink.

Basic principles of the diet:

Fractional diet menu for every day. We eat 5-6 times a day in small portions every 3 hours. The last meal should be no later than seven o'clock in the evening.

Mandatory consumption of complex carbohydrates

Limited amount of vegetable fats in the diet.

The dose of calories consumed per day is reduced by 20-25%.

Strict adherence to water balance in the body, drinking from 1.5 to 2 liters of water. It is not recommended to drink water for the first half hour after eating.

The carbohydrate-free diet menu must be compiled correctly and taking into account each meal. Breakfast is one of the most important meals of the day.

This is due to the fact that in the morning, with the help of food, the body is filled with energy and strength. This rule also applies to a low-carbohydrate diet.

List of products and breakfast dishes:

Omelet with bacon.
Scrambled eggs with processed cheese.
Scrambled eggs with garlic.

Second breakfast allows the following dishes:

Fruit salad.
Protein cocktail.
Boiled chicken egg.

The low-carbohydrate diet menu must be compiled correctly and taking into account each meal

Basic principles of a no-carbohydrate diet

Dinner

Vegetable soup.
Ear.
Chicken fillet.
Vegetable salad.

Afternoon snack

Nuts.
Low-fat yogurt.
Dried fruits.

Dinner

Buckwheat.
Baked fish.
Seafood salad.
Boiled beef.
Warm milk.

An abundance of dishes for each meal, depending on the time of day, will allow you to create a correct, balanced, and most importantly varied menu of a carbohydrate-free diet for every day.

Low-carbohydrate diet: menu for every day for weight loss, harm and benefits for women

Cutlets with filling

Hearts in sour cream and cheese sauce

Preparing vitamin soup for a low-carbohydrate diet

Chicken balls with cheese

Recipes for main courses for a low-carbohydrate diet

࿋ Rabbit in sour cream sauce

Delicious wings

Beef salad

Chicken salad with spinach

Stuffed pepper

No-bake salmon muffins

Pork baked with vegetables

Vitamin soup for a low-carb diet

Brisoli - a dish from Italy

Tips for Cooking Low Carb Meals

Pizza omelette

—Categories

What is a no-carb diet

How many carbohydrates can you eat on a no-carb diet?

No-carbohydrate foods

What can you eat on a low-carb diet: allowed foods

No Carb Recipes

Breakfast without carbohydrates

No carb dinner

No-carb salads

Low-carbohydrate diet at home

1st day

2nd day

Low-carbohydrate diet menu

No carb menu

Basic principles of the diet:

Dinner

Afternoon snack

Dinner