Low carb diet: reduce carbohydrates and go back to eating bread without getting fat –

A low carb diet it’s still anyone’s bet to lose weight. But she demands care. No cutting bread and dough all at once – it’s better to reduce the amount gradually, as suggested by nutritionist João Motarelli, from São Paulo. He drew up a menu in which you consume between 5 and 10% less than carbohydrate each day. If it starts on Monday, it will reach Friday with a total of 25%. It is little and, therefore, this measure can be maintained for a maximum of 15 days. The estimate of weight loss in 20 days is promising: minus 3 kilos – or more, if combined with the diet you exercise often.

And when the low carb period comes to an end? Do the reverse process: put larger portions of this nutrient back into your meals, but not as much as before. If you practice exercise, João Motarelli recommends increasing it by up to 50%.

The best carbs

Be careful to select only the premium carbohydrates – the whole ones, which, being rich in fiber, have between medium and low glycemic index (IG). The roots (sweet potato, yam, cassava and yam) are also welcome. “These are foods that are absorbed at a slower pace and, therefore, release sugar into the body little by little, which prevents the pancreas from producing large amounts of insulin, the fat-storing hormone”, comments Pedro Assed.

So forget the sugar white, with high GI. If it is impossible for you to abstain from this ingredient, choose slightly better choices, such as coconut sugar, and always in small doses.

Low carb diet first phase menu

Between Monday and Friday, you cut more than half of your carb without realizing it.

– (Tatiana Volgutova/Thinkstock/Getty Images)

DAY 1 (60% CARBOHYDRATE)

Breakfast:

1 cup. (tea) of coffee or tea at will* + 2 scrambled eggs with pepper and turmeric + 2 medium slices of boiled sweet potato.

Morning snack:

1 mashed banana with 1 col. (soup) oat bran and 2 col. (tea) chia + 1 cup. of ginger tea, cinnamon and cloves.

Lunch:

Salad (mix of leaves, cherry tomatoes and sunflower seeds) + 3 col. (soup) brown rice + 2 col. (soup) of beans + 1 medium grilled chicken fillet + 4 col. (soup) of cooked okra.

Afternoon snack:

1 tangerine + 2 Brazil nuts + wrap: (sheet bread with 2 tablespoons of tuna, cottage cheese, grated carrots and lettuce).

To have lunch:

1 scoop of wholemeal spaghetti with Bolognese sauce (lean ground beef).

Supper:

3 small fiber cookies + 1 xic. of hibiscus tea.

DAY 2 (50% CARBOHYDRATE)

Breakfast:

1 glass (200 ml) of vegetable milk beaten with 1 prune and 1 col. (soup) of chia (mix 15 minutes beforehand).

Morning snack:

1 slice of whole wheat bread with hummus and 2 medium slices of light white cheese.

Lunch:

Salad (mix of leaves, carrot, cucumber, tomato and sesame seed) + 4 col. (soup) cooked quinoa + 3 col. (lentil soup) + 1 saucer of broccoli with olive oil and garlic + 1 medium portion of cooked dogfish with tomato sauce and turmeric.

Afternoon snack:

1 banana heated in the microwave with 1 col. (dessert) of cocoa powder and chia.

To have lunch:

Muffin (2 beaten eggs, 3 col. (tea) of oat bran, tuna, grated zucchini, salt, pepper, turmeric, olive – mix and bake in cupcake molds) + 1 saucer of vegetables (peppers, carrots, eggplant, tomato) roasted and seasoned with extra virgin olive oil and oregano.

Supper:

1 orange with pomace.

DAY 3 (40% CARBOHYDRATE)

Breakfast:

Overnight oat (1 tbsp. (soup) of vanilla whey protein with 1/2 pot of natural skimmed yogurt, 3 strawberries, 1 tbsp. (soup) of oat bran and 5 almonds – mix the ingredients the night before and leave in the refrigerator).

Morning snack:

1 cup. (tea) orange peel with ginger + 2 whole grain grissini with linseed.

Lunch:

Salad (mix of leaves, bean sprouts, red cabbage, edamame (green soybeans) and sliced ​​almonds with 3 tablespoons of vinaigrette (tomato, onion, olive oil and lemon)) + 2 medium slices of roasted pumpkin + 1 fillet (medium) of grilled lean beef.

Afternoon snack:

1 cup (200 ml) of natural skimmed yogurt mixed with 3 strawberries and 2 chopped Brazil nuts.

To have lunch:

1 saucer (tea) of zucchini and sliced ​​tomato roasted with 1 drizzle of olive oil, drops of lemon and orange and a little salt + 1 medium chicken fillet breaded with oats and roasted + spinach sautéed with cubes of white cheese.

Supper:

2 col. (soup) avocado with cocoa (1 drizzle of honey, if necessary).

DAY 4 (30% CARBOHYDRATE)

Breakfast:

Oat porridge – 1 ½ tbsp. (soup) of oat bran cooked in 1 glass (150 ml) of lactose-free milk (or vegetable milk), cinnamon and 1 col. (tea) of coconut sugar.

Morning snack:

Smoothie – 1 cup (200 ml) of natural skimmed yogurt mixed with 1 col. (soup) vanilla whey protein, 1 col. (soup) oat bran and cinnamon powder.

Lunch:

Salad (mix of leaves, broccoli, peas, cherry tomatoes and chia seeds) + 1 medium slice of boiled sweet potato + 1 medium slice of baked salmon afternoon snack + 5 rice crackers with a thin layer of peanut butter no sugar.

To have lunch:

2 wraps (cabbage leaf with lean ground beef, cottage cheese and grated carrots 1 medium piece of grilled peach palm).

Supper:

1 thin slice of melon (or 1 passion fruit).

DAY 5 (25% CARBOHYDRATE)

Breakfast:

2 scrambled eggs.

Morning snack:

Shake – 1/4 avocado blended with coconut water, lemon and 1 drizzle of honey (optional).

Lunch:

Salad (mix of leaves with chia, sesame and sunflower seeds without shell) + 1 medium roast fish fillet + 1 saucer of chayote, cooked and seasoned with 1 drizzle of extra virgin olive oil and herbs.

Afternoon snack:

Shake – 1 glass (200 ml) of skimmed milk mixed with 1 tbsp. (soup) of vanilla whey protein and 2 chestnuts.

To have lunch:

1 tomato stuffed with roasted ricotta + 3 tongs of zucchini spaghetti with Bolognese sauce (lean meat).

Supper:

1 col. (soup) of pumpkin seed.

Low carb diet phase 2 menu

After losing weight, increase the carb to 50%. It’s easier to keep victory in the balance!

– (GeorgeRudy/Thinkstock/Getty Images)

DAY 1 (30% CARBOHYDRATE)

Breakfast:

2 scrambled eggs with light white cheese + 1 cup (200 ml) coconut water beaten with cabbage, apple, lemon and ginger

Morning snack:

Smoothie – 1 pot of natural skimmed yogurt mixed with 1 col. (soup) of chocolate whey protein and 1 col. (soup) oat bran, cinnamon and ice to taste.

Lunch:

Salad (mix of leaves, broccoli, peas, 1 egg, tomato, buffalo mozzarella and chia) + 1 col. (soup) brown rice + 1/2 zucchini stuffed with ground meat.

Afternoon snack:

1 medium slice of Swedish bread with 1 col. (soup) of guacamole (avocado, tomato, cucumber, onion, cilantro).

To have lunch:

1 plate (dessert) of broccoli, cauliflower and green beans with garlic and olive oil + 2 slices of roasted pumpkin with herbs + 3 col. (soup) of lean ground meat and buffalo mozzarella.

Supper:

1 slice of watermelon (or 1 kiwi).

DAY 2 (35% CARBOHYDRATE)

Breakfast:

1 cup (200 ml) of 0% fat yogurt with 2 chopped almonds and 1 tbsp. (soup) oat bran.

Morning snack:

1 cup. in hibiscus tea with ginger + 1 slice of papaya sprinkled with chia.

Lunch:

Salad (mix of leaves, bean sprouts and vinaigrette) + 2 col. (soup) rice 7 grains + 1 fillet (medium) of lean grilled meat.

Afternoon snack:

1 wholemeal toast with cottage and chia.

To have lunch:

1 saucer of roasted zucchini, eggplant, tomato and onion + 1 medium chicken fillet breaded with rolled oats and roasted + 1 saucer of spinach with white cheese.

Supper:

2 col. (soup) of avocado with cocoa.

DAY 3 (40% CARBOHYDRATE)

Breakfast:

1 cup. of coffee with vegetable milk + 2 wholemeal toast with cottage cheese and sugar-free jelly.

Morning snack:

2 col. (soup) mix of nuts (almonds, cashews, Brazil nuts) + 1 cup. of cinnamon tea with ginger.

Lunch:

Salad (mix of leaves, carrots and cucumber) + 4 col. (soup) of Moroccan couscous + 2 col. (soup) of steamed pea peas + 1 medium fillet of trout with almonds.

Afternoon snack:

1 pot of natural skimmed yogurt mixed with 1 medium slice of papaya and chia + 1/2 slice of 100% wholemeal flatbread with tuna pate (tuna, cottage cheese and herbs).

To have lunch:

Salad (mix of leaves and cherry tomatoes) + muffin (2 eggs beaten with 2 tbsp. (tea) of oat bran, zucchini, olives, tuna and salt – bake in cupcake molds).

Supper: 1 cup. of hibiscus tea with ginger.

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DAY 4 (45% CARBOHYDRATE)

Breakfast:

Sweet omelette (1 beaten egg with 1 mashed banana and 2 tablespoons of oat bran) + 3 rice biscuits with cottage cheese and olive oil.

Morning snack:

1 pot of natural skimmed yogurt with 2 almonds and 3 chopped strawberries.

Lunch:

Salad (mix of leaves with diced white cheese and golden flaxseed) + 4 col. Chickpea (soup) with diced red onion and tomato + 1 grilled chicken fillet.

Afternoon snack:

Whey Shake.

To have lunch:

1 portion of salmon on paper + 2 tomatoes stuffed with ricotta and herbs.

Supper:

1 slice of pineapple with lemon zest.

DAY 5 (50% CARBOHYDRATE)

Breakfast:

2 eggs scrambled with pepper, turmeric and little salt + 2 medium slices of boiled sweet potato.

Morning snack:

1 pot of lactose-free strawberry and chia yogurt + 1 fiber-rich cookie.

Lunch:

Salad (cabbage, cherry tomato and onion) + 3 col. (soup) brown rice + 2 col. (soup) of beans + 1 diced chicken fillet with sesame + 1 saucer of eggplant sautéed with onion.

Afternoon snack:

1 fruit (tangerine, kiwi, guava) + 2 medium pieces of Swedish bread with tuna pâté.

To have lunch:

1 col. (to serve) whole-wheat ravioli with buffalo mozzarella.

Supper:

2 wholemeal toast with peanut butter.