7-day menu – low-carbohydrate diet 1,600 kcal

What is the diet?
low carb?

A low-carb diet involves significantly limiting or completely eliminating carbohydrates. According to the basic assumptions, a low-carb diet is one that contains no more than 130 grams of carbohydrates per day.
It is also the safest variant of a low-carbohydrate diet.

There are different types of low carb diets, and
the most popular of them is currently the ketogenic diet. Its main
the idea is to limit carbohydrates in favor of products
high-fat, while maintaining the protein supply at the level indicated by dietary standards.

A properly composed low-carb diet has a beneficial effect on reducing inflammation in the body. It also contributes to weight loss. It has a beneficial effect on normalizing blood sugar levels.
blood sugar and insulin. It is characterized by a high level of satiety. It helps lower blood lipid levels, and therefore the risk of certain cardiovascular diseases.

Who is the diet intended for?
low carb?

People with diabetes and insulin resistance will thrive on a low-carb diet. This eating pattern will also be beneficial for those struggling with circulatory problems, including hypertension. It will also be helpful in treating certain diseases.
metabolic.

A low-carb diet is also recommended for those who lack energy, experience constant fatigue, drowsiness, and energy drops. Furthermore, meals with a reduced carbohydrate content are ideal when
you want to lose weight.

However, remember that this type of nutrition cannot be
long-term use. It is also not recommended for people practicing sports.
endurance, for pregnant and breastfeeding women, or people with liver, pancreas, or kidney problems. Poorly balanced low-carbohydrate diets can
cause concentration disorders, mood swings, constipation, thyroid disorders and carry the risk of nutritional deficiencies.

The most important rules of the diet
low-carb

A low-carbohydrate diet is said to improve glucose control, result in weight loss and increase cell sensitivity.
body to insulin. For this to happen, its rules must be strictly followed.

Remember that carbohydrates are the primary source of energy and cannot be completely eliminated from your diet. A very low-carb diet, assuming a carbohydrate intake of less than 50g per day, can be very dangerous to your health. Therefore, dietitians recommend maintaining a low-carb diet with a carbohydrate intake of 25-26%.
energy should be obtained from fats, which should constitute 25 to 45% of the daily requirement for nutrients.

Among the products recommended on the diet
low-carbohydrate diet includes mainly: fatty dairy products, including
yogurts, cottage cheese, cheeses, as well as eggs, fruits and vegetables with low content
sugar, meat and fish, animal and vegetable fats, walnuts, seeds
pumpkin, sunflower seeds.

In a daily low-carbohydrate diet they should not
include cereal products, dairy products with added sugar, fruits and vegetables high in carbohydrates, and legumes. Products containing complex carbohydrates, such as sweets and salty foods, are completely prohibited.
snacks. Alcohol and juices should also be eliminated.

You can read more recommendations in the e-book.

The easily digestible diet was composed by
clinical dietitian.

How to adjust the calorie intake of your diet to
your needs?

The caloric content of the diet should be adjusted based on
energy demand.And you can calculate this yourself using
from the formula:

CPM = PPM X PAL, where

CPM (total metabolic rate)

PPM (basal metabolic rate)

PAL (physical activity index).

You can also calculate your basal metabolic rate in
simple way by substituting the appropriate values ​​into the formula below.

PPM (women) = (10 x body weight [kg]) + (6.25 x
height [cm]) - (5 x [age]) – 161

PPM (men) = (10 x body weight [kg]) + (6.25 x
height [cm]) - (5 x [age]) + 5.

Example:

PPM = (10 × 70) + (6.25 × 160) -
(5 × 33) -161

PPM = 1374.

In turn, constant values ​​are defined for the PAL factor:

• 1.2 – low activity –
  sedentary lifestyle, lack of physical activity, daily housework,
• 1.4 – average activity
  physical – exercises about 2-3 times a week, daily housework or
  moderate physical activity (e.g. walking for about 30-60 minutes),
• 1.9 – very active lifestyle
  – intense, competitive sports, daily training.

CPM = 1374 × 1.4

CPM = ~1900 kcal.

All materials (content, texts, illustrations, photos, etc.) placed on website noblehealth.pl are subject to copyright and are protected under under the Act on copyright and related rights day 4 February 1994 (t.j. Journal of Laws of 2022, item 2509). Copying, processing, dissemination of these materials in in whole or in parts without the author's consent is prohibited.

1. What is a low-carb diet?

Low carb diet, also known as diet
A low-carb diet is a way of eating based on a reduced carbohydrate content in meals, which are primarily replaced by fat. Adequate protein intake is also important in this type of diet, and should be maintained at recommended levels (between 1g and 2.5g of protein per 1kg of body weight). Low carbohydrate intake is intended to help reduce body fat, regulate blood pressure, and improve blood glucose levels.

2. Low-carb diet - what to eat?

The keto diet, or
Low-carbohydrate diet assumes that the basis of the daily menu should be fats.
Vegetable oils such as coconut oil, rapeseed oil or olive oil are allowed.
olives, full-fat, sugar-free dairy products, berries, citrus fruits, plums, cherries, cruciferous vegetables, asparagus, peppers, zucchini, lettuce, cucumbers, cauliflower, tomatoes, olives, eggplant, Brussels sprouts, meat and fish, nuts, seeds, and seeds. Meals should be composed so that they contain no less than 50g of carbohydrates per day, but no more than 130g.

3. Who is the low-carb diet for?

Low-carb diet
It is recommended as an adjunct in the treatment of drug-resistant epilepsy and diabetes. It is ideal for those who want to lose weight or simply have low energy. Limiting carbohydrate intake in the diet will also positively impact the well-being of those who have dysregulated blood sugar levels and often experience energy drops and drowsiness after meals.

4. How to order a diet?

Just choose the one that interests you
calorie content, add products to the cart and then fill out the form
After payment is received, you will receive a file with your selected diet at the email address you provided.

5. When can I expect results?

So when you feel better,
It largely depends on you. If you follow the recommendations given by your dietitian and follow a light diet according to their plan, you'll see the first results after just a few days. Remember, however, that the menu provided is a sample 7-day menu. You can modify it as needed, depending on your needs.