Low-carb diet: description and menu for every day

A carbohydrate-free diet is not very popular, as many people believe that maintaining this diet is quite difficult. However, an extensive list of approved products and quick results may indicate otherwise.

avoiding junk food

The carbohydrate-free diet is one of the types of diet that, despite its effectiveness, has much fewer followers due to its apparent complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant breakdowns and, as a result, the effectiveness of weight loss will decrease. Meanwhile, if you carefully follow the rules, you can follow the diet quite easily, losing up to seven kilograms of excess weight per week.

Don't self-medicate! In our articles we collect the most recent scientific data and opinions from renowned experts in the health field. But remember: only a doctor can make the diagnosis and prescribe treatment.

Why does this nutritional system give such excellent results? The fact is that the low-carb diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.

The essence of a carbohydrate-free diet

clear benefits of a low-carb diet

The low-carb 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 managed to control epileptic seizures with the help of the keto diet, created a scientific center to attract attention to the carbohydrate-free diet.

Gentler than the keto diet, the no-carb diet does not put the body into ketosis (a state in which the body uses fats instead of carbohydrates as an energy source), 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 negative value can reach 6 kilos or more, even if you follow the diet for just a week. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns part of the accumulated fat instead of the carbohydrates consumed.

Low-carb diet: recommendations

It is very important for anyone who decides to follow a low-carb diet to lose weight to control the amount of salt and liquids. It's best to drink clean water, but unsweetened soda is fine. As for 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 Carb Diet: Snacks

To control your weight loss and avoid consuming foods you can't eat on a no-carb diet, it's important to focus on safe snacks. These can be boiled eggs, unsweetened yogurt or regular carrots.

Sports with a low-carb diet

sports and nutrition with a low-carb diet

Another important rule of the no-carb diet: to get maximum results, you need to do some type of physical activity every day, such as cycling, swimming, walking, weight training or cardio. But remember: the more you exercise, the more foods containing complex carbohydrates you should consume.

Low-carb diet: permitted foods

The list of foods you can eat on a low carb diet is quite extensive. From there 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.
  • Eggs:Eggs enriched with omega-3 from all birds.
  • Vegetables: spinach, broccoli, cauliflower, carrots.
  • Fruits and berries:apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds:almonds, walnuts, sunflower seeds and others.
  • High-fat dairy products:cheese, butter, sour 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-carb diet. But only in moderation.

Low-carb diet: menu for the week

low-carb diet menu for every day

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

The no-carb diet menu for every day contains less than 50 grams of carbohydrates per day.


  • Breakfast:omelet with different vegetables, fried in butter or coconut oil.
  • To have lunch:yogurt with blueberries and a handful of almonds.
  • To have lunch:cheeseburger without buns, served with vegetables and parsley sauce.


  • Breakfast:bacon and eggs.
  • To have lunch:burger without buns and green vegetables.
  • To have lunch:salmon with butter and vegetables.


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


  • Breakfast:omelet with different vegetables, fried in butter or coconut oil.
  • To have lunch:smoothie with coconut milk, berries, almonds and protein powder.
  • To have lunch:steak and vegetables.


  • Breakfast:bacon and eggs.
  • To have lunch:chicken salad with olive oil.
  • To have lunch:meat cutlets with vegetables.


  • Breakfast:omelet with various vegetables.
  • To have lunch:yogurt with berries, coconut and a handful of nuts.
  • To have lunch:meatballs with vegetables.


  • Breakfast:bacon and eggs.
  • To have lunch:a coconut milk shake, some heavy cream, protein powder and berries.
  • To have lunch:Grilled chicken wings with raw spinach.

Cons of a no-carb 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-carb diet can increase levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular disease.
  • Some people find it very difficult to follow a strict diet, so weight loss is likely to be temporary. It can also lead to eating disorders.

Low-carb diet: risks and contraindications

risks and contraindications of a low-carb diet

Most people can follow a carbohydrate-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 vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).


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

Fried chicken wings with herbs and parsley sauce

Dishes You Can Eat on a Low Carb Diet

Ingredients:chicken wings, spices, herbs, parsley.


  • Rub the chicken wings with your preferred seasoning mix.
  • Place in the oven and cook at 180-200°C for around 40 minutes until golden.
  • Serve with greens and parsley.

No Carb Cheeseburgers

no carb cheeseburgers

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


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