Menus for low carb diets

Posted on October 8, 2013 by john in Health Food, Weight loss and diet plans

Carbohydrates give us energy mainly. Low carb diets are diets designed to lose weight more or less rapidly. As with any diet , has its risks , so it is best to consult a specialist or doctor.

When planning a menu for low carb diet - see food without carbohydrates - we vary the type of foods allowed on these diets throughout the week.

Foods allowed on low carb diets

Each diet low in carbohydrates has its own particularities , but in general, foods that are allowed are well defined.

Importantly, foods containing white flour and sugar are not allowed in low carb diet. Most fruits are restricted , but some are allowed. The number of grams of carbohydrates allowed per day varies from person to person. Some may eat 20 grams of carbs or less per day to lose weight. Others can lose weight successfully in 50 or 60 grams per day.

Below is the list of low carb foods you can enjoy. The low carb diet is a high fat diet. When you feel hungry you have to eat enough fat to satisfy.
Meats

All meat is allowed ( white or red ) , except liver
Do not include padding when cooked or breaded
Read the label for information carbohydrates corned beef

Fish

All types of fish
Shellfish ( oysters have some carbs )

Eggs

Of all the ways you can prepare

Cheese

With some restrictions : up to 50 grams per day

Fat

Butter , mayonnaise , cream , margarine , in fact, all the fat is allowed

Vegetables

For low- starch , green vegetables
Restrict starchy vegetables like potatoes or potatoes , carrots , peas , corn, etc..

Fruits

Avoid high glycemic fruits such as watermelon , bananas , citrus , pineapple, etc..

Menus for low carb diets

Then weekly menu plan for a low carb diet :

Monday

Breakfast

cereal and peanut butter or peanut
1/4 cup fresh or frozen blueberries with cereal

Lunch
Salad made with 4 cups shredded lettuce or other dark green lettuce (ie , not iceberg ) , half an avocado , and 100 grams of cooked chicken meat , vinaigrette , sweet and sour lemon dressing

Snack
1/4 cup whole almonds

Dinner
Sirloin grilled or pan ( 125 g. )
1 cup green beans, prepared to your liking
1 cup wine mushrooms and peppers and herbs

Nutritional analysis : a total of 26 grams of carbohydrates in addition to 32 grams of fiber effective. For induction of atkins , leave out the mushrooms and peppers for dinner , and total carbohydrates will be a little less than 20 grams of carbohydrate plus 29 grams of fiber. The menu also contains 95 grams of protein and 1500 calories.

Note : calories can be varied with the addition and subtraction of protein and fat, or , if your carbohydrate needs vary according to this, by changing the amounts of foods rich in carbohydrates. All menus have essentially all the essential vitamins and minerals except for calcium and vitamin d. “essence ” means that a particular vitamin might be a little less than one day or another. For the most part , these menus far exceed the minimum requirements. In low carb menus options are presented.

Tuesday

Breakfast

3 eggs with ½ cup of cooked spinach and 1 cup sliced mushrooms , sauteed ( in omelet or scrambled together)
a small melon slice (about 1/8 small melon )
1 block flax muffin (or could save bagel for lunch)

Lunch
3 cups shredded lettuce or other dark green lettuce
walnut tuna salad

Snack
another lino apple muffin with a cup of tea

Dinner
Lasagna on a plate
Green salad with low carb dressing

Nutritional analysis : a total of 35 grams of effective carbohydrates to 23 grams of fiber. To reduce carbs , exchange spaghetti ( 8 grams of carbohydrate) to a different alternative pasta dinner. The menu also contains 98 grams of protein and 1500-1600 calorie salad dressing function and the extra fat used in cooking eggs.

Wednesday

Breakfast

1 cup yogurt
1/2 cup fresh or frozen raspberries
almonds , a handful.

Lunch
Turkey sandwich with focaccia bread 1 serving of bread or low carb , 60g. Turkey , one little mayonnaise , 1 large lettuce leaf , and ¼ cup alfalfa sprouts. If bread is replaced by another , record the differences between carbohydrates and fiber.
8 sugar- marinated cooked asparagus

Snack
1 large celery stalk
2 tablespoons peanut or peanut butter

Dinner
100 grams of chicken cooked to taste
Refried beans (made with black soy beans )
A cup ( or more ) of green salad with low carb dressing

Nutritional analysis : this menu contains 30 grams of effective carbohydrate plus 25 grams of fiber , 113 grams of protein, and 1650 calories.

Thursday

Breakfast

1/2 cup bran cereal with extra fiber all
1/2 cup milk
3/4 cup strawberries
sliced almonds

Lunch
Chicken breast sandwiches and a caesar salad. Throw away the buns and croutons.

Most fast food places now have similar options. There is more on low carb food in fast food restaurants.

Snack
3 large mushrooms , each with a slice of cheese spreads

Dinner
Chicken club : wrap the following divided by 3 large lettuce leaves. You can use low-carb tortillas , but modifies the charges in carbohydrates and fiber.
100 g. Deli cooked chicken
1/2 cup sliced red pepper
1 plum sliced tomato
1/2 avocado
1 tablespoon mayonnaise. It’s even better with bacon added.
Dessert: raspberry frosting.

Nutritional analysis : total carbohydrate count is 33 grams of effective carbohydrates , 25 grams fiber, 120 grams of protein and 1567 calories.

Friday

Breakfast

2 (or 3 ) eggs cooked to your liking
2 slices of canadian bacon
6 stud
1 cup fresh or frozen strawberries

Lunch
2 cups mixed cabbage salad with condiments for low carb diets
1 cup cooked chicken
1/3 cup apple
1/4 cup chopped walnuts

Snack (morning , afternoon or evening )
1/2 cup yogurt , flavored sugar syrup
1 ½ tablespoon flaxseed

Dinner
100 g. Lean roast beef
1 cup of mushrooms sauteed in olive oil
spinach, spinach salad made with 3 cups spinach and olive oil or another cup of coleslaw

Nutritional analysis : 40 grams of carbohydrate effective fiber plus 20 grams , 127 grams of protein, and about 1700 calories.