Diet low carb-the basics the menu for each and every day

This diet of natural, unprocessed products with a low content of carbohydrates. There are a lot of scientific evidence that this type of diet is the best choice for people who want to lose weight, improve your health and reduce your risk of developing a number of diseases.

The list of foods that are low in carbohydrate content

The general principles of the food to a low carb diet

The list of foods that you should eat depends upon a variety of conditions, including, for such as you are healthy, what physical activity to do, and how much weight you want to lose it. Please consider all of this as a general guideline.

It can bemeat, fish, eggs, vegetables, fruits, nuts, seeds, dairy, high-fat, "healthy" oils, fats, and some vegetables, cereals and gluten-free.

It is not possible: sugar, corn syrup, high fructose, corn, oil-seed trans-fatty acids, "diet" products and low-fat foods with a high degree of processing.

The products that should be avoided

You don't need to eat these 7 types of products (in order of importance):

  • Sugar: soft drinks, fruit juices, agave, candy, ice cream and more.
  • The grains that contain gluten: wheat, matzo, spelled, barley, rye. This also includes bread and pasta.
  • Trans fats: "hydrogenated" or "partially hydrogenated" oil.
  • Oils that contain large amounts of the fatty acids of the omega-6: linseed, soybean, sunflower, corn, safflower, canola, and grape seed oil.
  • Artificial sweeteners: aspartame, saccharin, sucralose, cyclamate, and acesulfame potassium. Instead, you should use the first.
  • The diet and foods that are low in fat content: most of the milk and milk products, cereals, crackers, and t. d.
  • Products with a high degree of processing,if it look like they were made in a factory, don't eat it.
The water

You should always read the list of ingredients, even if the products are marketed as "health food".

The list of foods that are low in carbohydrate content – and the products that you need to eat

On the basis of your diet should be natural, the raw products with a low content of carbohydrates.

  • Meat: beef, lamb, pork, chicken, and more. The very best of the animals and the birds that eat the grass.
  • Fish: salmon, trout, video game consoles and more. The best fish in the wild.
  • Eggs are rich in omega-3's, or that of the chickens fed on the grass.
  • Vegetables: spinach, broccoli, cabbage, cauliflower, carrots, and a few others.
  • Fresh fruit: apples, oranges, pears, grapes, and strawberries.
  • Nuts and seeds: almonds, walnuts, sunflower seeds, and others.
  • Dairy products are high in fat,cheese, butter, cream, milk, and yogurt.
  • Fats and oils: coconut oil, butter, lard, olive oil, and fish oil.

If you need to lose weight, be careful with the cheese and nuts because they are it is very easy to overdo it. Do not eat more than one piece of fruit a day.

You can eat on a limited number of

If you are a healthy, active, and you are not overweight, you can afford to eat a bit more carbs.

  • Tubers: potato, yam, and others.
  • The grains that contain gluten: brown rice, oats, quinoa, and others.
  • Legumes: lentils, black beans, kidney beans, and so on (if you like them).

You can eat it in moderate amounts, if you would like to:

  • For the dark chocolate: choose organic brands with a cocoa content of 70% and above.
  • Wine: choose dry wines, not containing added sugar or carbohydrates.

The dark chocolate contains a large amount of anti-oxidants, and it may be helpful for your health, if you eat it in moderate amounts. However, it should be kept in mind that the dark chocolate and alcohol will hinder you from achieving your goals, if you're going to be eating/drinking too much.

The diet

Drink

  • cafe
  • the tea;
  • water.
  • soda with no artificial sweeteners.

An example of a low-carb menu for one week

This is the number on the menu of a diet with a low content of carbohydrates, which is calculated over the period of a week or so. The products of this list is to provide input on the agency of less than 50 grams of carbs a day, but, as has already been mentioned above, if you are healthy and active, you can increase the number of them.

On Monday

  • Breakfast: omelet with various vegetables, fried in butter or coconut oil.
  • Breakfast: yogurt with milk from a cow fed grass), with blueberries, and a handful of almonds.
  • Dinner: sandwiches (don't withddetailed the bread that is served with vegetables and sauce on top.

On Tuesday

  • Breakfast: bacon and eggs.
  • Lunch: the rest of the sandwiches out of the vegetables, and a dinner.
  • Dinner: salmon with butter and vegetables.

On Wednesday

  • Breakfast: eggs and vegetables, fried in butter or coconut oil.
  • Lunch: salad of prawns with a little olive oil.
  • Dinner: roast chicken with vegetables.

On Thursday

  • Breakfast: omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: roast beef and vegetables.

On Friday

  • Breakfast: scrambled eggs with bacon.
  • Lunch: chicken salad with a little olive oil.
  • Dinner: pork chops with vegetables.

On Saturday

  • Breakfast: omelet with various vegetables.
  • Lunch: yogurt, milk (preferably from a cow fed grass with berries, coconut shavings, and nuts.
  • Dinner: meatballs with vegetables.

On Sunday

  • Breakfast: scrambled eggs with bacon.
  • Lunch: smoothie with coconut milk, a small amount of the cream from the milk, fruit, and protein powder with chocolate flavor.
  • Dinner: chicken wings and grilled it with a little bit of spinach, raw.

You should include in your diet a variety of vegetables. If your goal is to stay under 50 grams of carbs a day, so you can have an unlimited amount of vegetables, and 1 fruit of your choice on the day. Again, if you are healthy, if you don't have the excess weight, and you lead an active life-style, you can add a little bit of the tubers of potatoes, including sweet potatoes, as well as some breakfast cereals, such as rice and oats.

The options of low-hydrocarbondtion "snack"

There are no objective reasons to not eat more than 3 times a day. But if you are hungry between meals, then you can use these low-carb snacks, it is very easy to set up:

  • a piece of fruit;
  • don't low-fat yogurt;
  • eggs are well-cooked, or two eggs
  • carrots;
  • the remains of yesterday's dinner
  • a handful of nuts;
  • a little bit of cheese and meat.

The meals in the restaurants

In most restaurants it is fairly easy, you can vary the ingredients in the dishes to make them as low-carb.

  • Order fish or meat as a main dish.
  • Part of the deep-fat frying food in oil.
  • Have to put in more vegetables rather than bread, potatoes or rice.

The Low-carb products: shopping cart

It's a good idea to do some shopping at the big box stores, where the probability of finding all the products you need. The best place to shop for organic produce and livestock, the animals, the birds that eat the grass, but that's only if you can afford it. Even if you don't buy organic, your diet is a thousand times better than the standard of your diet: choose the least processed products that are in line with your budget.

The options for snacks are low-carb
  • the meat (beef, lamb, pork, chicken, and bacon);
  • fish (oily fish is the best for salmon);
  • eggs (your choice which are rich in omega-3 fatty acids, and eggs from hens that eat grass, if you can afford it);
  • for the butter:
  • coconut oil (choose Extra Virgin);
  • fat;
  • olive oil, olive oil;
  • cheese;
  • the fatty acids in the cream;
  • the cream from the milk;
  • for the yogurt, one-piece, without the addition of sugar);
  • the cranberries (you can get a cold);
  • nuts;
  • olive;
  • vegetables, fresh herbs, red pepper, onions, and others;
  • frozen vegetables: broccoli, carrots, various compounds;
  • the sauce from the salsa;
  • spices: salt, pepper, garlic, mustard, and others.

At the first opportunity, it is recommended that you clear out the pantry of all the unhealthy "temptations": fried potatoes, candy, ice cream, soft drinks, fruit juices, bread, breakfast cereals, ingredients for baking (flour and sugar).