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Men'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: 4 + 2 protein shakes

Ratio of Proteins, Fats, and Carbohydrates (grams): 44% | 13% | 43%

This diet is tough and will require discipline and a schedule from you. You will need to eat 6 times a day, which means approximately every 3 hours. Additionally, it has low carbohydrates, around 2 – 2.5 grams per kg of body weight. This is the main reason why this diet is not suitable for permanent use. I recommend using it for no more than 2 months. However, the effect will definitely be noticeable. Now, let's go into more detail about the features of this menu.

1. The amount of protein and carbohydrates is approximately equal. This means you will have low carbohydrates but a lot of protein. For reference, under typical conditions (not during fat burning), a person needs about twice as many carbohydrates as proteins.

2. All dishes are quite simple. They can be prepared quickly and easily, which is perfect for men, as not many enjoy spending a lot of time cooking.

3. You will need to eat every 3 hours. The first meal should be as soon as you wake up, and the last should be just before bed. This can be difficult and inconvenient, but it is extremely effective.

4. You will need to drink protein twice a day in small portions. The fact is that it is difficult to increase protein intake through regular food without also increasing carbohydrates.

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

As you can see, this diet is quite strict. I would even call it professional. If you can stick to it while also training, fat burning and body shaping are guaranteed. But remember – no more than 2 months!

And finally, here are some options for proteins with low fat and carbohydrates and high protein content:

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. Fat-free cottage cheese
    3.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats1 gr (little)
    Carbohydrates3.3 gr (little)
    Caloric content94 kcal (low)
    Analogues:
    Fat-free soft cottage cheese
  3. Fruit smoothie
    4.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.5 gr (little)
    Carbohydrates12 gr (average)
    Caloric content60 kcal (low)
    Analogues:
    Biota with berries
    Berry smoothie with 1% kefir or ryazhenka
    Biota with fruits
    Vegetable smoothie
  4. Dried fruit compote
    5.  
     
    Composition per 100 grams
    Proteins0.5 gr (little)
    Fats0 gr (little)
    Carbohydrates4 gr (little)
    Caloric content18 kcal (low)
    Analogues:
    Rosehip tea without sugar
    Fruit and berry compote

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:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Kefir 1% fat content
    Biota

Lunch

  1. Baked chicken breast 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
    Braised turkey with vegetables
  2. Whole grain crispbreads
    3.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats2 gr (little)
    Carbohydrates66 gr (very much)
    Caloric content320 kcal (high)
    Analogues:
    Rye crispbreads
    Rice crispbreads
    Buckwheat crispbreads
    Air crispbreads
  3. Green tea without sugar
    4.  
     
    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 snack

  1. Bananas
    2.  
     
    Composition per 100 grams
    Proteins1.2 gr (little)
    Fats0 gr
    Carbohydrates19 gr (average)
    Caloric content84 kcal (low)
    Analogues:
    Grapes
  2. Ryazhenka 2.5% fat content
    3.  
     
    Composition per 100 grams
    Proteins3.2 gr (little)
    Fats2.5 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content53 kcal (low)
    Analogues:
    Sour milk 2.5% fat content
    Kefir 2.5% fat content
    Matsuni 2.5% fat content

Dinner

  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. Fresh vegetable platter
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Cucumber, tomato, and herb salad with lemon juice
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  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 dinner (before bedtime)

  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:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Kefir 1% fat content
    Biota
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