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Women's low-carb diet for fat burning and cutting

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-11-30

All articles by the author ➤

Number of meals: 5 + 1 protein shake

Ratio of Proteins, Fats, and Carbohydrates (grams): 42% | 15% | 43%

This diet is quite heavy and is not suitable for constant or prolonged use. Additionally, you will have to eat 6 times a day, approximately every 3 hours. If you can't manage this, then consider this simpler diet for fat burning. Now, let’s look at the features of this diet:

1. The protein and carbohydrate ratio is about 50/50. This means approximately 2 – 2.5 grams per kg of body weight. This indicates that there is a lot of protein, while carbohydrates are limited. Typically, there should be about twice as many carbohydrates as proteins.

2. This diet is designed for a maximum of 2 months since it will be hard to maintain it for longer. The limited carbohydrate intake is the main issue; not many can endure having only 2 grams of carbohydrates per kg of body weight for an extended period.

3. You will need to consume protein once a day. Without sports nutrition, it is quite challenging to consume a large amount of protein while keeping carbohydrates and fats low.

4. There are few fats in this diet, but about one-third of the total fat intake will come from fish. This fat type is less likely to accumulate (store) in the body.

5. As mentioned earlier, you will need to eat approximately every 3 hours. This means: as soon as you wake up and your last meal should be right before sleep.

Don’t forget to drink clean water throughout the day, averaging about 1.5 liters.

As you can see, the diet is quite strict. I would even say it’s professional. If you can endure it while also training, fat burning and body shaping are guaranteed. But remember - no more than 2 months!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Oatmeal with cream and dried fruits
    2.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats5 gr (little)
    Carbohydrates30 gr (lots)
    Caloric content189 kcal (average)
    Analogues:
    Oatmeal with butter and sugar
    Oatmeal without oil with milk and sugar
    Oatmeal with butter and honey
    Oatmeal with milk and dried fruits (without sugar)
  2. Berry smoothie with 1% kefir or ryazhenka
    3.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.5 gr (little)
    Carbohydrates12 gr (average)
    Caloric content60 kcal (low)
    Analogues:
    Biota with berries
    Fruit smoothie
    Biota with fruits
    Vegetable smoothie

First snack

  1. Protein with low fat and carbohydrates
    2.  
     
    Composition per 100 grams
    Proteins85 gr (very much)
    Fats5 gr (little)
    Carbohydrates5 gr (little)
    Caloric content390 kcal (very high)
  2. Milk 1% fat content
    3.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Kefir 1% fat content
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota

Lunch

  1. Steamed salmon with soy sauce and spices
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Fatty fish poached in soy sauce without oil
    Steamed trout with herbs and ginger
  2. Sweet pepper, onion, and herb salad
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Cucumber, tomato, and herb salad with lemon juice
  3. Black tea with milk without sugar/li>
    4.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates2.4 gr (little)
    Caloric content26 kcal (low)
    Analogues:
    Green tea with milk without sugar
    Coffee with milk without sugar
    Chicory with milk without sugar
    Fruit tea with milk without sugar
    All the same with the substitute «Fit Parade»

Second snack

  1. Active yogurt with bran and grains
    2.  
     
    Composition per 100 grams
    Proteins3.8 gr (little)
    Fats2.9 gr (little)
    Carbohydrates14 gr (average)
    Caloric content97 kcal (low)
    Analogues:
    Fruit yogurt 3.2%
    Rastishka yogurt
    Activia Drinking Yogurt
  2. Grapefruit
    3.  
     
    Composition per 100 grams
    Proteins0.8 gr (little)
    Fats0 gr
    Carbohydrates8.5 gr (little)
    Caloric content37 kcal (low)
    Analogues:
    Mandarin
    Plum
    Orange
    Pineapple
    Berries

Dinner

  1. Braised turkey with vegetables
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats3 gr (little)
    Carbohydrates4 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Baked chicken casserole with broccoli
    Chicken rolls with cottage cheese and cheese filling
    Baked chicken breast with vegetables
  2. Green tea without sugar
    3.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Black tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    All the same with the substitute «Fit Parade»

Second dinner (before bedtime)

  1. Fat-free cottage cheese
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats1 gr (little)
    Carbohydrates3.3 gr (little)
    Caloric content94 kcal (low)
    Analogues:
    Fat-free soft cottage cheese
  2. Kefir 1% fat content
    3.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota
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