Low carb weekly menu: diet, food and tips

Do you want to lose weight in a healthy way? You have to know that one of the most effective ways is to regulate the consumption of carbohydrates in your diet. It is not about eliminating them completely because hydrates provide us with a large amount of energy, but simply reducing our consumption to the maximum. There are many diets that are committed to eliminating carbohydrates but in this article we are not going to offer you this option but we will focus, essentially, on offering you a weekly low-carbohydrate menu that will help you lose weight but without running any risk. . And the best way to lose weight is to do it progressively and without eliminating any food group from our diet.

Reduce carbohydrates to lose weight

There are many express diets whose secret is to eliminate carbohydrate consumption in order to lose weight. And, although you can have visible results, the truth is that, as soon as you take carbohydrates again, you will regain the lost kilos.

Therefore, here we are not going to propose a diet without carbohydrates, but we will simply reduce their presence in our diet so that you learn to eat healthy, without starving and without restricting this group of foods that is so beneficial for our body.

Why go on a low carbohydrate diet?

If your goal is to lose weight, a diet that reduces carbohydrate consumption will be essential to achieve this. The reason is that these foods are very energetic, that is to say, very caloric, and if we take them in excess we cause our body to store that surplus in the form of ‘saturated fat”. It is for this reason that, if we regulate its intake, we will be able to avoid this accumulation in the body.

In addition, we have to think that our body, in reality, does not need as much energy as that provided by carbohydrates and, therefore, the objective we pursue is to give our body the nutrients it really needs to be healthy.

So, with this weekly low-carbohydrate menu, what you will achieve is to reduce this food (without eliminating it completely) and, therefore, lose weight progressively and healthily. In addition, over time you will get used to the fact that carbohydrates do not have such a presence in your diet and, therefore, you will not suffer the rebound effect that, on the contrary, does occur in diets that eliminate carbohydrates completely.

Low-carbohydrate diet to lose weight: 5 tips

As we have already told you, if you want to start making a weekly low-carbohydrate menu you have to take into account some tips that will help you lose weight. You have to be clear that carbohydrates are not your enemies but, simply, they are a type of food that should be consumed with caution due to its high energy intake.

Therefore, in order to start a low-carbohydrate diet to lose weight, we recommend that you take into account these tips that will help you succeed:

Always in its integral version

When you eat carbohydrates in your diet you will always have to bet on the integral version. The reason is clear: white foods have hardly any nutrients and they do have a lot of sugars. During the refining process, the hydrates can lose their nutrients; therefore, if you opt for whole grains, you will get a purer and more beneficial food for your body. In addition, they are rich in fiber and, therefore, they will satisfy your appetite more, making you feel satisfied with less.

Accompany them with vegetables

To get a more nutritious and healthy dish for your body, the best thing you can do is prepare a carbohydrate dish accompanied by vegetables such as mushrooms, tomatoes, peppers, onion, asparagus, aubergines, zucchini, etc. With this you will be able to increase the fiber intake of the recipe and, therefore, satisfy your appetite without having to eat more. In addition, vegetables are low in calories so you will not be excessively increasing the caloric intake of your recipe.

Carbohydrates never at night

If you want to make a low-carbohydrate weekly menu, the golden rule you have to know is that this type of food should never be eaten at night. The reason is that, as we have already said, it is a food very rich in energy and, at night, you do not need too much energy because you are going to go to bed to rest. Therefore, taking carbohydrates at night is totally prohibited whether you want to lose weight or if you want to enjoy a healthy diet. It is best that you take them during breakfast or lunch and, thus, you will take advantage of their nutritional contribution to the maximum. In this other article we tell you what is the best time to eat carbohydrate.

Take them as a side

Another trick that will help you reduce the consumption of carbohydrates in your diet is that, instead of taking them as a single dish, you always consume them as a side dish. Therefore, if you do it this way, you will be able to reduce the amount you eat and, with it, the calories without having to give up its delicious flavor. So, instead of opting for a plate of macaroni and Bolognese, it is best that you opt for a meat dish and, as a side, a little macaroni with tomato and mushrooms, for example.

Example of a low-carb menu

So that you can start enjoying a diet of this type, here is an example of a weekly low-carbohydrate menu. As you will see, we propose different foods and recipes that are delicious and that will help you enjoy a balanced, healthy diet and, also, perfect to maintain your line.

Monday

Lunch: Arugula and cherry tomato salad + Boiled chickpeas with vegetables and hard-boiled egg

Dinner: Vegetable broth (without pasta or with few noodles) + Chicken sautéed with artichokes and Serrano ham

Tuesday

Lunch: Green beans with boiled potato + baked hake with mushrooms

Dinner: Tomato salad and fresh cheese + Turkey or chicken burger

Wednesday

Lunch: Potato, egg, tuna and vegetable salad

Dinner: Vegetable cream + Eggplant stuffed with minced meat with vegetables

Thursday

Lunch: Baked tomatoes gratin + Chicken breast sautéed with spinach

Dinner: Chicken broth + Baked roasted peppers with tuna

Friday

Lunch: Zucchini cream + Potatoes stuffed with minced meat and vegetables

Dinner: Assorted green salad + Stuffed eggs (without mayonnaise)

Saturday

Lunch: Caressed salad + Spaghetti with pesto

Dinner: Vegetable Cream + Chicken and Vegetable Fajitas

Sunday

Lunch: Arugula salad + Chicken meatballs

Dinner: Hummus with veggie crudités + Turkey omelette

This article is merely informative, here we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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