Do you want to lose weight in a healthy way? You have to know that one of the most effective ways is to regulate the consumption of carbohydrates in your diet. It is not about eliminating them completely because hydrates provide us with a large amount of energy but, simply, reduce our consumption to the maximum. There are many diets that bet on eliminating carbohydrates but in this article of we are not going to offer you this option but we will focus, essentially, on offering you a weekly low carbohydrate menu that will help you lose weight but without taking any type of risk. And it is that the best way to lose weight is to do it progressively and without eliminating any food group from our diet.
Reduce carbohydrates to lose weight
There are many express diets that have as a secret to eliminate the consumption of carbohydrates in order to lose weight. And, although you can have visible results, the truth is that, as soon as you take hydrates again, you will take the lost kilos again.
Therefore, in we are not going to propose a diet without carbohydrates but, simply, we will reduce their presence in our diet so that you learn to eat healthily, without going hungry and without restricting this group of foods that is so beneficial for our body.
Why do a low-carbohydrate diet?
If your goal is to lose weight, a diet in which carbohydrate consumption is reduced will be essential to achieve it. The reason is that these foods are very energetic, that is, very caloric, and if we take them in excess, we make our body store that surplus in the form of “saturated fats”. It is for this reason that, if we regulate its intake, we will be able to avoid this accumulation in the body.
In addition, we have to think that our body, in reality, does not need as much energy as that provided by hydrates and, therefore, the objective we pursue is to give our body the nutrients it really needs to be healthy.
So, with this weekly low-carb menu, what you will get is to reduce this food (without eliminating it completely) and, therefore, lose weight progressively and healthily. In addition, over time you will get used to the fact that carbohydrates do not have as much presence in your diet and, therefore, you will not suffer the rebound effect that, on the contrary, do take place in diets that eliminate carbohydrates completely.
Low-carb diet to lose weight: 5 tips
As we have already told you, if you want to start making a weekly low-carb menu you have to take into account some tips that will help you lose weight. You have to be clear that hydrates are not your enemies but, simply, they are a type of food that should be consumed with caution due to their high energy intake.
Therefore, in order to start doing a low-carb diet to lose weight, we recommend that you take into account these tips that will help you succeed:
Always in its integral version
When you eat carbohydrates in your diet you will always have to bet on the integral version. The reason is clear: white foods have hardly any nutrients and they do have a lot of sugars. During the refining process, hydrates can lose their nutrients, therefore, if you opt for whole grains, you will get a purer and more beneficial food for your body. In addition, they are rich in fiber and, therefore, will satisfy your appetite more making you, with less quantity, feel satisfied.
Accompany them with vegetables
To get a more nutritious and healthier dish for your body, the best thing you can do is prepare a dish of hydrates accompanied by vegetables such as mushrooms, tomatoes, peppers, onions, asparagus, eggplant, zucchini, etc. With this you will be able to increase the fiber intake of the recipe and, therefore, satiate your appetite without having to eat more. In addition, vegetables are low in calories so you will not be increasing the caloric intake of your recipe excessively.
Carbohydrates never at night
If you want to make a weekly low-carb menu, the golden rule you have to know is that this type of food should never be taken at night. The reason is that, as we have already said, it is a food very rich in energy and, at night, you do not need too much energy because you are going to go to bed to rest. Therefore, taking carbohydrates at night is totally forbidden whether you want to lose weight or if you want to enjoy a healthy diet. It is best that you take them during breakfast or lunch and, thus, you will take advantage of their nutritional contribution to the fullest. In this other article we tell you what is the best time to eat carbohydrates.
Take them as accompaniment
Another trick that will help you reduce the consumption of carbohydrates in your diet is that, instead of taking them as a single dish, you always consume them as an accompaniment. Therefore, if you do it this way, you will be able to reduce the amount you ingest and, with it, the calories without having to give up its delicious flavor. So, instead of opting for a plate of macaroni with Bolognese, it is best to opt for a meat dish and, as a side, a little macaroni with tomato and mushrooms, for example.
Example of a low-carb menu
So that you can start enjoying a diet of this type, here is an example of a weekly low-carb menu. As you will see, we propose different foods and recipes that are delicious and that will help you enjoy a balanced, healthy diet and, also, perfect to maintain your line.
Monday
Food: Arugula salad and cherry tomatoes + Boiled chickpeas with vegetables and hard-boiled egg
Dinner: Vegetable broth (without pasta or with few noodles) + Chicken sautéed with artichokes and Serrano ham
Tuesday
Food: Green beans with boiled potato + Baked hake with mushrooms
Dinner: Tomato and fresh cheese salad + Turkey or chicken burger
Wednesday
Food: Potato, egg, tuna and vegetable salad
Dinner: Vegetable cream + Eggplant stuffed with minced meat with vegetables
Thursday
Food: Baked tomatoes au gratin + Chicken breast sautéed with spinach
Dinner: Chicken broth + Baked scald peppers with tuna
Friday
Food: Zucchini cream + Potatoes stuffed with minced meat and vegetables
Dinner: Varied green salad + Stuffed eggs (without mayonnaise)
Saturday
Food: Capresse salad + Spaghetti with pesto
Dinner: Vegetable cream + Chicken and vegetable fajitas
Sunday
Food: Arugula salad + Chicken meatballs
Dinner: Hummus with vegetable crudités + Turkey omelets
