The low carb diet for weight loss depends on reducing the intake of carbohydrates and increasing the amount of protein and healthy fats in the diet, and it is one of the safest systems for losing weight and getting rid of obesity, as it works to burn fats accumulated in the body, especially fats concentrated in the abdominal area. Many different systems and foods.
Low Carb system
The Low Carb diet depends on reducing the percentage of carbohydrates in the body by eating few foods full of starches such as (pasta, bread, sugar, and others).
Carbohydrates and sugars are replaced by increasing the amount of protein and healthy fats in the meal (such as fish, meat, vegetable protein)
The Low Carb diet varies from person to person depending on the nature of each body, there is one for vegetarians and another for pregnant and lactating women, and during fasting, and another for diabetics.
Low Carb system drinks
Drinks that are forbidden and permitted on the Low Carb diet
All hot drinks are allowed on the Low Carb diet, but without adding sugar.
It is preferable not to consume cold juices that contain a percentage of sugar, such as bananas and others.
It is forbidden to consume soft drinks of all kinds because they contain a high percentage of sugar, including those called zero sugar.
You can eat fresh low-sugar juices such as (orange juice, apple juice, sugar-free lemon juice).
Meals for the Low Carb diet
With the ability to replace meals with any of the previously mentioned foods permitted in the Low Carb diet.
- Breakfast ideas
1 potato + 3 dates + 3 spoons of almonds.
Lentil soup + apple.
Oatmeal consists of (4 tablespoons of oats + milk + 1 tablespoon of honey + a banana).
Omelette eggs + vegetable.
- Ideas for lunch
Vegetable salad with grilled chicken pieces
Shrimp salad with olive oil.
2 grilled fish + medium vegetable salad plate.
Half grilled chicken + medium vegetable salad plate.
Spinach + grilled chicken breast.
- Dinner ideas
Medium vegetable salad plate.
3 tablespoons of beans + a quarter of a loaf of baladi bread.
2 boiled egg + a piece of cottage cheese + a quarter of a loaf.
A cup of milk + a piece of cottage cheese.
Low carb diet for vegetarians
The Low Carb diet depends on eating proteins from animal meat and poultry, and this comes against the nature of the diet of vegetarians, some of them eat fish only, and some of them eat milk and eggs, and there is another group that does not eat any type of dairy or animal products.
Examples of some foods that vegetarians can eat when following a Low Carb diet:
- Omega-3 fertilized eggs.
- Skimmed milk and yogurt without adding sugar.
- Grass-fed animal fats, extra virgin olive oil, avocado oil, and coconut oil.
- Natural cheeses.
- Vegetables such as (tomatoes, onions, eggplant, broccoli, peppers, cauliflower, green beans).
- Fruits (strawberries, cherries, berries and cranberries, grapes, avocados, olives).
- Dark chocolate.
- Legumes such as (chickpeas, lupine, beans, white beans, cowpeas, peas).
- Nuts such as (peanuts, almonds, walnuts).
- Seeds like (wheat, pumpkin seeds).
Low Carb system for pregnant and breastfeeding women
There are two types of the Low Carb diet for breastfeeding and pregnant women:
- The first type
Those who follow the Low Carb diet for the first time: In that case, you must follow the seven systems regularly, with the number of days first and as follows:
- You start with the first regimen for a period of 7 days.
- After that the second order for 6 days after that is an open day.
- Then the third system for 3 days.
- After that the first system restarted again for 3 days.
- Then an open day.
- Then the fourth system for 4 days.
- And restart the second system for a period of two days.
- Thus, along the same lines, we complete the rest of the systems.
- The second type
Those that were already following the Low Carb diet and want to continue with it, and the system for them is as follows:
- Starting from the third regimen for 3 days.
- Then take an open day.
- After that, the fourth regimen for 3 days.
- After that the fifth system for 3 days.
- Then an open day.
- After that, the sixth system for 3 days.
- Thus, along the same lines, we complete the rest of the systems.
Food suitable for pregnant and breastfeeding women on the Low Carb diet
- Folic acid is one of the most important nutrients for a pregnant woman, and one of the sources of folate (spinach, sesame, green beans, peanuts).
- Legumes such as (lentils, white beans, chickpeas, beans, kidney beans).
- Animal products because they contain calcium that women need in that period, such as (dairy, eggs, yogurt, cheeses, especially Quraish).
- Meat and fish, except for tuna because they contain some mercury.
- Nuts such as (almonds, walnuts, peanuts).
- Lockard system in Ramadan and intermittent fasting
Firstly, the intermittent fasting system depends on two meals between each meal and the second 8 hours, so that the fasting hours become 16 hours, but during fasting hours it is allowed to drink water and hot herbal drinks (such as green tea, mint, anise, …), milk cannot be consumed during fasting times.
Ideas for diet meals Low Carb in intermittent fasting
First day
The first meal: It consists of protein and carbohydrates (a quarter of chicken or 3 slices of grilled meat without oil + medium rice dish + green salad plate).
The second meal: Consists of (a small bean dish + a piece of cottage cheese + a whole loaf of bread).
Second day
The first meal: It consists of protein and vegetables (a quarter of chicken or 3 slices of meat + medium rice plate + any kind of cooked vegetables + medium vegetable salad plate). All of this should related to low carb diet for weight loss.
The second meal: Consists of (a piece of cottage cheese + a whole loaf of my country + a cup of milk).
Third day
The first meal: It consists of (any type of grilled fish, 3 fish + a small green salad plate).
The second meal: It consists of (3 boiled eggs + a cup of milk + a small amount of nuts).
Note: Be sure to drink enough water daily, at a rate of at least 2 to 3 liters.