Weight loss diet: Low carb menu

Weight loss diet: Low carb menu

Immediately apply a low carb menu to lose weight to have a balanced body with foods such as eggs, vegetable salad, mushrooms, tomatoes,... for every daily meal.

Low carb stands for low carbohydrate, low sugar, starch. This low carb menu is very simple, just limit the amount of sugar and starch in the diet almost absolutely, the rest eat unlimited protein (meat, beans, eggs ...) and fat (oil, fat, etc.) butter…). People who apply this diet will not easily feel hungry because they can eat anytime as long as they make sure they do not tolerate foods high in carbohydrates. The weight loss effect of this method can be clearly seen after only 2-4 weeks, those who follow a low carb menu can lose 5-10kg.

Low carb foods

Amount of carbohydrates: almost equal to O

1. Eggs

Eggs: Low carb menu

If you want to reduce the amount of carbohydrates in your diet, eggs can be a good choice for you to make a low carb menu for yourself. Eggs are considered one of the richest food sources of protein and healthful nutrients like vitamin D.

You can prepare eggs with the following dishes:

Omelet

You can make your own healthy egg breakfast by drizzling a little olive oil in a frying pan and adding sauteed mushrooms and spinach to help spice up your scrambled eggs.

Boiled eggs

According to research by scientists, using eggs in a late-night meal is not only not harmful to health, but on the contrary, it is a source of nutrition and energy for the nervous system, helping to maintain alertness. apple for people who work stressfully. Boiled eggs contain a lot of vitamins B1, B2, PP, A, D, protein, albumin , amino acids, methiomin... to help limit the accumulation of fat in the liver, creating a feeling of fullness.

2. Beef

Beef is known to be a very good food for both adults, pregnant women and children.

Besides, beef jerky is also popular and often used as a snack when watching movies or chatting with friends. Beef jerky is one of the low carb foods if in the process, they do not contain added sugar or artificial ingredients.

3. Chicken

Chicken: Low carb menu

Chicken is not only a low carb food but also a high protein food. You should limit eating the wings and thighs because these two parts contain a lot of fat.

You can cook chicken with dishes such as boiled chicken with salt and pepper lemon, chicken breast salad with yogurt, chicken breast with honey sauce...

4. Salmon

Salmon is naturally rich in omega-3 fatty acids, so eating this food regularly helps reduce inflammation, atherosclerosis, high blood pressure and stroke. In addition, eating wild salmon will provide the body with a regular amount of vitamin D.

You can prepare salmon with salmon salad. People who are losing weight can add this salad to dinner, but should not eat bread to limit calories. Thinly sliced ​​salmon, washed, drained, fried with butter until cooked, then removed to a plate. Lettuce you should wash and cut into pieces about 5 cm long. Then, you mix vegetables such as shredded pumpkin and avocado with the sauce, put it in the refrigerator for about 15 minutes to let the spices infuse to be used.

5. Lamb

Lamb: Low carb menu

Just like beef, lamb is packed with healthy nutrients like iron and vitamin B12. Lamb contains high amounts of a beneficial fatty acid called conjugated linoleic or CLA.

You can cook lamb to eat with vegetables or make it into a barbecue to eat.

Carbohydrates: 1–5% carbohydrates

1. Cheese

Carbohydrates make up about 1.3g in 100g of cheese.

Scientists from the University of Tennessee in the United States found that a diet low in calories but adding 300–400 mg of calcium per day is much more effective in weight loss. But you should eat calcium-rich foods, it will be more effective than taking calcium pills. And cheese contains about 200mg calcium/28g.

You can use cheese on its own or with bread or any other food you like. You can make supermarket thin cheese with fruit or different cakes.

2. Asparagus

Carbohydrates make up about 2g in 100g of asparagus.

Weight loss diet: Low carb menu

Asparagus can help you lose weight because it is rich in fiber – an important substance in the body's metabolism. One cup of asparagus provides 3g of fiber (equivalent to 44% of the body's fiber needs). In 2004, the American Journal of Nutritional Research indicated that a high-fiber diet can make weight loss and fat loss easier.

You can make asparagus into a simple dish as follows:

Wash asparagus, cut off the hard part, cut into 4cm lengths, put in boiling water and boil for 2 minutes, take out and drain. You can use this dish as a boiled vegetable you usually eat every day. This dish is very easy to make, fresh and almost does not have to go through the process of frying with oil, so it ensures all the valuable nutrients in asparagus, helping the dish to have its crispness and aroma. interesting.

3. Mushrooms

Carbohydrates make up about 3g in 100g of mushrooms.

Mushrooms contain a fairly large amount of potassium and vitamin B, so they are very good for health. Mushrooms are effective in weight loss because of their properties that help you to feel full, full for a long time and do not cause fatigue. Mushrooms contain a huge amount of protein, fiber, vitamins and minerals. Mushrooms are low in calories, low in fat, carbohydrates and sodium, but the amount of water in mushrooms is very high (up to 80–90%) and the same amount of fiber.

You can add mushrooms in your family's daily meals with dishes such as mushroom sour soup, sauteed dragon beans with mushrooms, sauteed bok choy with shiitake mushrooms...

4. Shellfish

Carbohydrates make up about 4-5g in 100g of shellfish.

Low carb menu

Shrimps, shrimps, lobsters, crabs... are low carb and very nutritious foods. These foods contain high levels of protein, essential nutrients, omega-3 fatty acids, and low levels of saturated fat. For women and especially children, it is necessary to include seafood in the daily menu because they bring many nutritional benefits.

5. Tomato

Carbohydrates make up about 4g in 100g of tomatoes.

Tomatoes are popular in everyday life from beauty to contain many vitamins and minerals that are beneficial to health. Tomatoes help you prevent diabetes, fight depression, help brighten your eyes, good for your heart, rejuvenate your skin… It's also present in a low carb menu to help you lose weight effectively.

You can use tomatoes to lose weight as follows:

Breakfast: A cup of tomato juice with 2 pieces of bread with a thin layer of low-fat cheese, 1 apple or pear.

Lunch: A cup of tomato juice, served with rice, vegetables (a small bowl of salad), a green apple, and steamed fish. Do not eat with butter, salt and other seasonings.

Dinner: A cup of tomato juice, rice, minced beef balls and served with vegetables.

6. Cucumber

Carbohydrates make up about 4g in 100g of cucumber. According to the notes of Colorado State University in the US, the content of tatronic acid in cucumbers helps prevent fat metabolism, helps reduce fat, and enhances the activity of the stomach. One of the ways to lose weight with cucumbers is to process cucumbers into delicious dishes such as cucumber kimchi, chicken breast salad with cucumber or sauteed cucumber with mushrooms.

7. Yogurt

Carbohydrates make up about 5g in 100g of yogurt.

The calcium in yogurt is strongly linked to weight loss because it prevents fat storage and can increase metabolism in the body. You can use yogurt daily with a combination of fruits. Fruit yogurt, green tea yogurt... is also a perfect combination that is both nutritious and helps you lose weight.

Carbohydrates: 6–10% carbohydrates

1. Bell peppers

Carbohydrates make up about 6g in 100g bell peppers.

Bell peppers: Low carb menu

Bell peppers have three common colors, green, yellow and red with vitamin C and A content about 2.5 times higher than oranges. About 100g of bell peppers contain 120mg of vitamin C and 3.5mg of vitamin A. Bell peppers are also rich in fiber, suitable for those who are applying a diet.

The capsaicin in the spicy ingredient of bell peppers has a great ability to generate heat, effectively burn fat and make the body use more calories right after a meal. You can use bell peppers to cook stir-fry dishes or squeeze the juice to drink.

2. Green beans

Carbohydrates make up about 7g in 100g of chickpeas.

Green beans provide extremely beneficial soluble fiber for health. When this fiber passes through the digestive tract, it takes away excess fat and eliminates it from the body before absorption, especially cholesterol.

You can cook green bean soup with aloe vera, green bean porridge, pumpkin soup with green beans to use in the process of losing weight to achieve results.

3. Strawberries

Carbohydrates make up about 8g in 100g of strawberries. Strawberries are a favorite fruit of many people. It contains anti-cancer agent, can prevent toxins from entering the liver, make the spirit refreshing. Besides, it is also effective in losing weight. You can combine strawberries with other ingredients to make many dishes such as strawberry juice, strawberries with oatmeal, strawberry salad and many different vegetables...

4. Avocado

Carbohydrates make up about 8.5g in 100g of avocado.

Avocados contain a lot of monounsaturated fat such as beta-sitosterol, which has the ability to reduce cholesterol in the blood and prevent fat accumulation. Eating an avocado a day will help you reduce the amount of body fat accumulated by 20% in a week.

5. Onions

Carbohydrates make up about 9g in 100g of onions.

Low carb menu

Eating an onion a day can help you prevent the risk of obesity, diabetes and help the body stabilize blood pressure. According to the Courier-Mail (Australia), scientists from the University of Southern Queensland in this country drew the above conclusion after studying mice.

6. Kale

Carbohydrates make up about 10g in 100g of kale.

Kale is very rich in fiber, calcium, magnesium, vitamins, low in calories, does not contain fat, so it is very suitable for you to choose for your weight loss menu. You can make sauteed kale with garlic or use kale as a smoothie to drink.

Carbohydrates: 11–16% carbohydrates

1. Grapefruit

Carbohydrates make up about 11g in 100g of grapefruit.

Low carb menu

Grapefruit is considered the number one weight loss food with abundant vitamin C and the ability to effectively burn fat. You can use grapefruit juice or eat grapefruit after each meal as a fruit dessert. In addition, do you know that it is very effective in losing weight with a low carb menu with grapefruit juice?

After buying grapefruit, you wash the dirt on the peel and then soak it in diluted salt water for about 20 minutes to remove toxins, take it out and wash it with cold water, drain. Then, you boil 2 liters of water and then drop the whole grapefruit into the pot and boil for about 3 minutes. After 3 minutes, you put the boiled grapefruit in a bowl, add a little salt, olive oil to taste. The grapefruit peel you cut into small pieces and then boil with a little salt. Bring to a boil, cook for another 5 minutes so that the grapefruit essential oil is evenly absorbed into the water. Turn off the stove, wait for the water to cool, then pour it into the jar and use it as drinking water.

2. Walnuts

Carbohydrates make up about 14g in 100g of walnuts.

The fatty acids in walnuts are all unsaturated fatty acids, which do not increase the amount of fat in the body. Walnuts are high in protein and energy. Eating these nuts before the main meal will reduce the feeling of hunger so that the body does not have the need to eat as much as usual. Omega-3, fiber, protein are substances that have a good support in making you feel full, so walnuts help you control your body weight in the best way.

To lose weight with walnuts, you can eat them directly or process them into different dishes such as:

Baked in the microwave and then brought out to eat right away is very convenient. This is a snack that won't make you fat.

Blend bananas with walnuts. Bananas are also a very healthy food, rich in vitamin K to help strengthen bones and high in fiber, so it will help you lose weight more effectively with a low carb menu with bananas.

Processed with vegetables to make salads that are both delicious and low in fat, helping to lose weight faster and still be safe.

3. Peanuts

Carbohydrates make up about 16g in 100g of peanuts. Nutritionists have found folic acid in peanuts, it contains a lot of monounsaturated fatty acids, reducing high blood cholesterol.

Between meals, it's easy to get hungry and want to snack. At this time, you should eat peanuts instead of greasy fried foods on the low carb menu. With 30g of peanuts, about 35 seeds contain 160 calories, but in return it can help you feel full until the next meal, leaving no room for other dishes.

Low carb drinks

Low carb menu

Low carb drinks include water, tea, fresh coconut water, lemonade, orange juice, carbonated water and coffee. Most of these drinks do not contain carbohydrates or very low carb content, so they are very suitable for weight loss with a low carb menu.

Morning low carb menu

Applying a low carb menu right from breakfast not only helps you reduce appetite, thereby losing weight quickly, but also a way to relieve stress, fatigue and enhance concentration to start a working day. efficient work. You should choose to eat omelet, hard-boiled egg, fruit yogurt or have a cup of coffee.

Low carb lunch menu

At noon, you can use vegetable salads, vegetable soups or stir-fried vegetables such as pumpkin soup with green beans or broccoli with beef for preparing a low-carb menu at noon.

Low carb evening menu

Fats of plant origin should be present in an effective weight loss menu. Your dinner should have 15 to 25g of unsaturated fat found in foods like salmon, olive oil, sesame oil, avocados and nuts.

And a weight loss diet that wants to maximize its effectiveness must be accompanied by appropriate exercises to help exercise and stay away from foods that should not be eaten when you want to lose weight this way.

With the above popular low carb foods, hopefully you will effectively implement the weight loss process as well as be able to process many delicious and nutritious dishes without fear of fat, but you need a way to build a reduced menu. scientific scales.

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Hopefully, through the above article, you have understood better Why is weight loss unsuccessful, score the following 5 "culprits" and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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