Low carbohydrate weekly menu: diet, food and tips

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 completely eliminating them because carbohydrates give us a large amount of energy, but simply reducing our consumption as much as possible. 

Reduce carbohydrates to lose weight

There are many express diets whose secret is 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 regain the lost kilos.

Why go on a low-carb diet?

If your goal is to lose weight, a diet in which the consumption of carbohydrates 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 does not really need as much energy as that provided by carbohydrates and, therefore, the goal we pursue is to give our body the nutrients it really needs to be healthy.

So, with this weekly low-carbohydrate menu, what you will achieve is to reduce this food (without eliminating it completely) and, therefore, lose weight in a progressive and healthy way. 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 from the rebound effect that, on the contrary, does 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 carbohydrates are not your enemies, but simply a type of food that should be consumed with caution due to their high energy content.

Therefore, in order to start 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, carbohydrates 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, they will satisfy your appetite more, making you feel satisfied with less quantity.

Accompany them with vegetables

To get a more nutritious and healthy dish for your body, the best thing you can do is prepare a plate of carbohydrates accompanied by vegetables such as mushrooms, tomatoes, peppers, onions, asparagus, aubergines, zucchini, etc. With this you will be able to increase the fiber content of the recipe and, therefore, satisfy your appetite without having to eat more. In addition, vegetables are low in calories, so you will not be excessively increasing the caloric intake of your recipe.

Carbohydrates never at night

If you want to make a weekly low-carb menu, the golden rule that you have to know is that this type of food should never be eaten at night. The reason is that, as we have already said, it is a very energy-rich food 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 prohibited whether you want to lose weight or if you want to enjoy a healthy diet. The best thing is that you take them during breakfast or lunch and, thus, you will take advantage of their nutritional contribution to the maximum.

Take them as a side

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 a side dish. Therefore, if you do it this way, you will be able to reduce the amount you eat and, with it, the calories without having to give up its delicious flavor. Thus, instead of opting for a plate of macaroni with bolognese, it is best to opt for a meat dish and, as an accompaniment, some macaroni with tomato and mushrooms, for example.

Low carb menu example

So that you can start enjoying a diet of this type, here is an example of a low-carb weekly menu. As you can see, we offer you different foods and recipes that are delicious and that will help you enjoy a balanced, healthy diet that is also perfect for keeping your figure in shape.


Lunch: Arugula and cherry tomato salad + Boiled chickpeas with vegetables and hard-boiled egg

Dinner: Vegetable broth (without pasta or with a few noodles) + Sauteed chicken with artichokes and serrano ham


Lunch: Green beans with boiled potato + Baked hake with mushrooms

Dinner: Tomato and fresh cheese salad + Turkey or chicken burger


Food: Potato salad, egg, tuna and vegetables

Dinner: Vegetable cream + Aubergine stuffed with minced meat with vegetables


Lunch: Baked tomatoes au gratin + Sautéed chicken breast with spinach

Dinner: Chicken broth + Baked roasted peppers with tuna


Lunch: Zucchini cream + Potatoes stuffed with minced meat and vegetables

Dinner: Mixed green salad + Stuffed eggs (without mayonnaise)


Lunch: Caprese salad + Spaghetti with pesto

Dinner: Cream of vegetables + Chicken and vegetable fajitas


Lunch: Arugula Salad + Chicken Meatballs

Dinner: Hummus with vegetable crudités + Turkey omelette


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