Low carbohydrate diet: weekly menu and keys to start

Low carb or low carb diets have become fashionable, but do you know what a diet really is? low carb? Is it a diet to lose weight? How many carbohydrates can we eat a day? Is it the same for everyone?

Here we will try to answer these and other questions, but also we will offer you a weekly low carb menu so that you can put it into practice from the first day in a simple and comfortable way.

You will see that following a low carbohydrate menu or low carb menu does not mean that we completely remove carbohydrates, but we are going to get energy through a greater consumption of fats and proteins. You will also see that it is a weekly menu in which abound salads and roasted, sautéed or creamed vegetables. This will already give you some clues about what a low carb diet is and how to do it.

What is the low carb diet

In a standard diet, what we would call a “balanced diet”the recommended energy intake of macronutrients, that is, the percentage of calories that we should obtain from them through food, is as follows:

50-55% carbohydrates. 30-35% lipids or fats. 12-15% proteins.

A diet low carb or low in carbohydrates is a diet in which, based on these recommendations, calories from carbohydrates are cut in half. Therefore, that percentage will have to be supplemented with fats and proteins. With this it is clear that it is not necessarily a dietary pattern for weight loss.

Daily Max Carbs

As with any diet, keep in mind that each person has different caloric and nutritional requirementsand that these can also change a lot from one stage of life to another.

This will also affect how we do our low carb diet. A person who is preparing to run a marathon is not the same as another who is preparing for oppositions and does not get up from his chair.

Therefore, although the figure of 130 grams of carbohydrates maximum per day is often given, we will not stick by default to those 130 grams of hydrates.

The grams of carbohydrates that we can eat daily will be different for each person and will have to be calculated taking into account our lifestyle and tastes with the help of an up-to-date nutritionist, who will also take our medical history into account.

What do you eat on a low carb diet?

It is important to know that a diet low carb does not have to become a restrictive diet and it is not necessary to eliminate any habitual food.

In fact, if what we want is for it to become a habit, as can happen if this guideline is carried out to improve a chronic pathology, such as lipedema, the approximation will be carried out by introducing new foods or more of those that change the energy balance.

That is to say, we will add more fresh vegetables and fruits to our dishes. You do not have to eliminate the potato or always change it for sweet potato, but you can reduce its quantity by filling yourself with other foods.

The advantages of a diet low carb and this type of dietary guidelines are based precisely on the fact that they lead to a high intake of fruits and vegetables and quality fats.

A vegetable diet of these characteristics can be very satiating. Like the vegetarian guidelines in general, well balanced and adjusted, it is a tool to manage type 2 diabetes if the patient wants it.

It should also be a diet rich in fiber and, therefore, it will benefit our digestive system.

What foods to avoid or reduce

Among the foods we should avoid to be able to meet that 25-27% percentage of carbohydrates they find each other:

Refined flours. Free sugars, both white sugar and maple or agave syrups. Fruit juices, even if they are natural. Hydrogenated or trans fats. Ultra-processed products, which are usually high in sugar, salt or refined. Alcohol, which it is also proinflammatory and carcinogenic.

The foods richest in carbohydrates, farinaceous foods, such as cereals and potatoes, are consumed in small amounts.

Legumes and fruits, allowed foods?

Fiber has a fundamental role at the intestinal level, so we should not eliminate foods rich in dietary fibersuch as legumes or fruits.

Legumes, not only do we not have to eliminate them from our diet, but They can continue to play an important role. The quantity will be adjusted and, as we already advise to lighten stews, we will increase the quantity of vegetables that accompany it, also reducing the accompaniment of potatoes or cereals.

In addition, it is very convenient accompany meals with a bowl of salad of our choice, which may also include sprouts, seeds, nuts and fruit.

The most indicated vegetable proteins in this case would be:

TofuSeitanHemp seeds

Despite what has been said many times, there are many complete sources of plant proteinsuch as black beans, adzuki beans, or garbanzo beans. Other legumes do need to be supplemented with whole grains or other sources of vegetable protein, but this can be done throughout the day. It is not necessary to do it in the same intake.

When it comes to fruit, low-carb doesn’t mean fruit-free! A good time to include it is at breakfast. Sometimes imagining low-carb breakfasts is what costs the most, but you have many options:

Fresh fruit, avoiding juicesFresh vegetables and saladsSources of protein such as tofu and seitan, with very few hydratesVegetable drinksVegetable yogurt

Yes, you should avoid breakfast cereals, which tend to have excess sugar. Instead, you can include whole grain cereals in the form of breads, crackers, homemade granola, and porridge.

It should also be taken into account that at the metabolic level It is not the same to consume simple carbohydrates than complex carbohydrates.

And, above all, that our brain needs glucose to work. This type of diet should in no case cause migraines, dizziness, tiredness or irritability. In fact, as it is a restrictive diet, the nutritionist must evaluate the person’s psychological and emotional situation, as well as whether they have a bad relationship with food.

Low carb weekly menu

We have already seen that following a low-carb or low-carb menu does not imply completely removing carbohydrates, but trying to get energy through more fats and proteins.

In this menu you will find many ideas to increase the consumption of low-carb foodsbut if you need energy, do not hesitate to resort to fast energy sources.

It is a menu with many salads and also roasted, sautéed or creamed vegetables. Give priority to fruits, vegetables and whole grains, without giving up legumes. If you want more recipe ideas you can see these low carb recipes by chef Santi Ávalos.

In the event that you follow a low carb diet by medical prescription, follow the advice that a nutritionist can give you updated about it.

Breakfasts and snacks

These are some breakfasts that you can make on a low carb diet, which you should adapt to your needs.

Vegetable yogurt with strawberries Ground chia pudding with soy drink and homemade sugar-free compote Oatmeal porridge with red berries Scrambled tofu with mushrooms Green leaf and cucumber smoothie with lemon juice

Monday

Tuesday

Wednesday

Thursday

Meal:Rainbow Buddha bowl with broccoli, carrots, edamame, tofu, olives, onion, olives, nuts and optional sweet potato.Dinner: Lentil stew with pumpkin and vegetables.

Friday

Saturday

Sunday

Meal:Grilled Avocados with Tofu and Fajitas with Seitan and Grilled Shredded Vegetables.Dinner: Spiralized zucchini, sautéed, with vegan nut pesto and nutritional yeast.