Low-carbohydrate diet: description and menu for each day

A no-carb diet is not very popular, as many people believe that it is quite difficult to maintain such a diet. However, an extensive list of approved products and quick results may indicate otherwise.

avoid junk food

No-carbohydrate diet is one of those types of diets that, despite its effectiveness, gathers much fewer fans due to its apparent complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant crashes, and as a result, the effectiveness of losing weight will decrease. In the meantime, if you strictly follow the rules, you can follow the diet quite easily and lose up to seven kilograms of excess weight per week.

Do not self-medicate! In our articles, we collect the latest scientific data and opinions from authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.

Why does this nutritional system produce such excellent results? The fact is that the low-carbohydrate diet menu is based on foods with a high protein content, fiber (which we often lack) and healthy fats.

The essence of a carbohydrate-free diet

clear benefits of a low-carbohydrate diet

The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which has been used to control epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed epileptic seizures using the keto diet, created a scientific center to draw attention to the no-carb diet.

More gentle than the keto diet, the no-carb diet doesn't put the body into ketosis (a state where the body uses fats instead of carbohydrates for energy), but it does help you lose weight.

A low-carb diet for women is a popular way to lose several pounds of excess weight in a short period of time. Sometimes the minus can reach 6 kg or more, even if you only stick to the diet for a week. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns some of the accumulated fat instead of the consumed carbohydrates.

Low-carbohydrate diet: recommendations

It is very important for those who decide to follow a low-carbohydrate diet for weight loss to control the amount of salt and fluid. Drinking plain water is best, but unsweetened soda is fine. Regarding salt, it is important to consume a little more than usual. For example, you can drink one or two cups of broth a day.

Low-carbohydrate diet: snacks

To manage your weight loss and avoid consuming foods that you cannot eat on a no-carb diet, it is important to focus on safe snacking. This can be hard-boiled eggs, unsweetened yogurt or regular carrots.

Exercise on a low-carbohydrate diet

sports and nutrition on a low-carbohydrate diet

Another important no-carb diet rule: For maximum results, do some form of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.

Low-carbohydrate diet: allowed foods

The list of foods that you can eat on a low-carb diet is quite extensive. Based on that, you can easily create a very varied menu for the week. The following products will help you achieve maximum results.

  • Meat:beef, lamb, pork, chicken.
  • Fish:salmon, trout, haddock and others. River fish is the best option.
  • Egg:Omega-3 enriched eggs from all birds.
  • Vegetables:spinach, broccoli, cauliflower, carrots.
  • Fruit and berries:apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds:almonds, walnuts, sunflower seeds and others.
  • Full-fat dairy products:cheese, butter, heavy cream, yogurt.
  • Fats and oils:coconut oil, butter, lard, olive oil and fish oil.

You can also drink black coffee without milk, wine and chocolate on a low-carbohydrate diet. But only in moderation.

Low-carbohydrate diet: menu for the week

low-carb diet menu for every day

We have collected a sample menu of a low-carb diet for one week for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kg in one week.

The carbohydrate-free diet menu for every day contains less than 50 grams of carbohydrates per


  • Breakfast:omelette with various vegetables, fried in butter or coconut oil.
  • Dinner:yogurt with blueberries and a handful of almonds.
  • Dinner:cheeseburger without buns, served with vegetables and salsa sauce.


  • Breakfast:bacon and egg.
  • Dinner:hamburger without buns and green vegetables.
  • Dinner:salmon with butter and vegetables.


  • Breakfast:eggs and vegetables fried in butter or coconut oil.
  • Dinner:shrimp salad with olive oil.
  • Dinner:grilled chicken with vegetables.


  • Breakfast:omelette with various vegetables, fried in butter or coconut oil.
  • Dinner:smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner:steak and vegetables.


  • Breakfast:bacon and egg.
  • Dinner:chicken salad with olive oil.
  • Dinner:beef cutlets with vegetables.


  • Breakfast: omelette with various vegetables.
  • Dinner:yogurt with berries, coconut and a handful of walnuts.
  • Dinner:Meatballs with vegetables.


  • Breakfast:bacon and egg.
  • Dinner:a coconut milk shake, some heavy cream, protein powder and berries.
  • Dinner:Grilled chicken wings with raw spinach.

Disadvantages of a carbohydrate-free diet

  • Eating a limited variety of foods (especially fruits, vegetables, and whole grains) can lead to micronutrient deficiencies.
  • Many people experience symptoms such as diarrhea, fatigue, cramps and headaches when following a no-carb diet.
  • Eating a low-carbohydrate diet can cause levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to rise. This increases the risk of fatty liver and cardiovascular disease.
  • Some people find it quite difficult to stick to a strict diet, so the weight loss is likely to be temporary. It can also lead to eating disorders.

Low-carbohydrate diet: risks and contraindications

risks and contraindications of a low-carbohydrate diet

Most people can follow a carb-free diet without serious risks, but there are groups of people who should only start the diet if prescribed by a doctor:

  • people with diabetes and taking insulin;
  • people with high blood pressure;
  • pregnant and lactating women;
  • people with kidney disease;
  • teenagers.

Simple recipes for a low-carb diet

Eggs and vegetables fried in coconut oil

low carb diet recipes

Ingredients:coconut oil, fresh vegetables or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).


  • Add coconut oil to the pan and turn on the heat.
  • Add vegetables. If using a frozen mixture, allow the vegetables to thaw slightly for a few minutes.
  • Add 3-4 eggs.
  • Add spices - either a mixture or just salt and pepper.
  • Add spinach (optional).
  • Fry until done.

Fried chicken wings with herbs and salsa sauce

Dishes you can eat on a low-carb diet

Ingredients:chicken wings, spices, herbs, salsa.


  • Rub the chicken wings with the spice mixture of your choice.
  • Put them in the oven and bake them at 180-200°C for about 40 minutes until they are brown.
  • Serve with greens and salsa.

No carb cheeseburgers

no carb cheeseburgers

Ingredients:butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.


  • Add oil to the pan and turn on the heat.
  • Make chopped cutlets and fry in a frying pan, add spices.
  • Turn the chops until done.
  • Place a few slices of cheddar and some cream cheese on top.
  • Reduce heat and cover until cheese melts.
  • Serve with raw spinach. If you like, you can drizzle greens and spinach with the fat from the pan.
  • To make the burgers juicier, add a little salsa.