Low Carb for beginners – the 7-day plan!

 

Remove 5 kilos with a low carbohydrate diet

No more Naschlust, hello, beautiful body - with our 7-day plan to learn beginner Low Carb know hassle free. We know what is important for low carb.

Gone are the days, were considered to be low-carb diets like Atkins as hazardous to health. Today, more and more studies show that a diet with fewer carbohydrates from bread, pasta and sugar is healthier. Those who save it and strengthened relies on protein, suffers less from cardiovascular disease and obesity. Low-carb followers happy about less cravings and have less desire for sweets.

That a low-carb diet helps a lot in losing weight, almost everyone has heard that before. But how does the whole thing look like in practice? Pasta, bread and rice belong to our most basic foodstuffs. Many wonder about what they still can eat.

Research shows that gradually getting used to guarantee the sustainable success. We have therefore developed a changeover weekend for you, which makes the start for beginners as light as possible into a low-carb life. Every day you focus on a different aspect and can thus stress-free to meet the new nutritional rules. If you further stay tuned after the first week, you can lose up to 5 kilos per month.

 

Sport is good

Put on your sports shoes - it's worth! With two or three 30-minute workouts a week remove better.

 

Your low carb plan for 7 days

Low Carb, made easy - with our tips manages the conversion

 

Day 1: Evaluate diary and clean up

Writing two days before you start your low carb week, everything that you eat and drink. At the start tag swipe with a highlighter on anything that contains corn or sugar. These products aim is to reduce starting today.

Morning: pancakes

Mix 3 tablespoons oat bran, 2 EL and 1 egg curd. Bake in 1 tsp oil to 2 pancakes.

fill with 1 EL cottage cheese. Approximately 320 kcal, 28 g of E, F 15 g, 17 g KH

Noon: Salmon fillet on kohlrabi gratin

Low Carb for beginners - the 7-day plan!

ingredients

  • 10 g Mehl
  • 10g butter
  • 50ml milk
  • 150 ml vegetable
  • salt
  • pepper
  • 1 teaspoon lemon juice
  • grated nutmeg
  • 250 g kohlrabi
  • 5 g grated cheese 
  • 70 g salmon filet
  • 3 TL oil
  • 7 stalks Kerbel
  • 125 g cucumber
  • 1 tablespoon vinegar

preparation

Fry flour in butter. Milk and broth pour, 6-8 min. Simmer, remove from heat, planing würzen.Kohlrabi, layers in a baking dish, sprinkle with half the sauce and sprinkle with cheese.

Cook at 200 ° C for about 25 min.. Salmon season. fry in 1 tablespoon oil for 2-3 minutes.. Chervil chop. planing cucumber. Mix vinegar, salt, pepper, sugar, 2 teaspoons oil.

Residual heat sauce, stir Kerbel. Cucumber and mix vinaigrette. Gratin take out, with salmon, salad and sauce dish. Approximately 490 kcal, 22 g E, F 35 g, 19 g KH

Evening: Fried egg with spinach

Heat 200 g of spinach with a little water, condiments.

2 eggs fried in one tablespoon of oil to be fried eggs. Approximately 310 kcal, 21 g of E, F 24 g, KH 2 g

 

 

Day 2: The 50 -% - rule

Morning buns, noodles noon and evening bread? Eat Today more than half of your usual carbohydrate portions and replace the other half with vegetables such. As zucchini or carrots. Not replace fruit: Important!

Morning: Goji Yogurt

Mix 200 g of yoghurt and 80 g of cream cheese, 2 tablespoons soaked goji and 1½ EL oat bran.

sweet as needed with sweetener. Approximately 220 kcal, 14 g E, F 12 g, 11 g KH

Noon: chicken on chickpeas

Low Carb for beginners - the 7-day plan!

ingredients

  • 150 g of chicken fillet
  • 1 EL Tandoori paste
  • 1 teaspoon whole milk yoghurt 
  • ½ clove garlic
  • ½ onion
  • 20 g of spinach
  • 1 tsp butter
  • ½ teaspoon curry powder 
  • ½ teaspoon chili powder
  • 1 pinch of cumin powder
  • 100 g unsweetened coconut milk
  • 200 g chickpeas (Dose)
  • salt
  • ½ tsp sugar

preparation

Marinate meat in tandoori paste and yoghurt approx. 1 hour. Chop garlic and onion. Wash spinach. Bake fillets at 200 ° C for about 20 minutes.. cook garlic and onion in lard.

add curry, chilli and cumin, fry. Pour in coconut milk. Chickpeas admit 5-6 min. Simmer. Spinach fold in and season. Cut the meat into slices, serve with vegetables and gravy. Approximately 490 kcal, 43 g E, F 21 g, 30 g KH

Evening: Thyme Zander

frying 200 g Zander fillet in 1 tablespoon oil. With 2 tablespoons thyme leaves sprinkle, condiments. dice 200g carrots, cook and season.

Both EL 2 Kräuterquark cause. Approximately 490 kcal, 46 g E, F 28 g, 11 g KH

 

 

Day 3: erhöhren protein content

Treat yourself to eggs for breakfast, tuna salad and for poultry and a large dose of fat curd cheese for dinner. You will be amazed how full and satisfied you feel after that.

Morning: Berry quark

Defrost 100 g mixed frozen berries. 1 chop EL walnuts. Stir 150 g Quark with 2-3 tbsp soy milk and ½ teaspoon agave nectar smooth.

Quark with berries and nuts cause. Approximately 380 kcal, 21 g of E, F 25 g, 16 g KH

Noon: tomato ragout with chicken leg

Low Carb for beginners - the 7-day plan!

ingredients

  • 50 g shallots
  • 1 clove garlic
  • 125 g of tomato
  • 1 chicken thigh
  • salt
  • pepper
  • 1 tsp Oil
  • 1 teaspoon tomato paste
  • 60 ml vegetable
  • Sugar,
  • each 1-2 stalks marjoram and parsley

preparation

Peel shallots and garlic, cut garlic into slices. Tomatoes into quarters. Wash club, spice, good fried in oil from both sides, remove it. shallots and garlic in the frying fat, fry briefly. Tomato paste and tomatoes add, sweat briefly

. Pour in broth and 60 ml of water. Season with salt, pepper and sugar. Laying out mace and simmer for about 45 minutes.. Wash and herbs, except for some marjoram to garnish, chop. Sprinkle herbs over the stew and season again.

Garnish with marjoram. Approximately 410 kcal, 30 g E, F 22 g, 12 g KH

Evening: vegetables and coconut soup

cut 100 g carrots, 100 g broccoli, 100 grams of mushrooms and 100 grams of tofu small. cook successively in a large frying pan or wok in 2 tsp olive oil.

All together Mix in a wok, with 150 ml of coconut milk and 150 ml vegetable deglaze. 1 tablespoon Thai curry paste dissolve in it and season with a little lime juice. Serve garnished with coriander leaves. Approximately 410 kcal, 17 g of E, F, 32 g, 13 g KH

 

 

Day 4: Drinking more

Set in the morning your fluid intake for the day ready: About 2.5 liters of sugar-free beverages should provide you. So you're full lighter and longer, metabolism and fat loss work ideal.

Morning: Avocado Smoothie

½ avocado puree with 150 ml of coconut milk and 100 ml of water.

Season to taste with honey and lime juice. Approximately 490 kcal, E 4 g, F 48 g, 12 g KH

Noon: cauliflower curry soup

Low Carb for beginners - the 7-day plan!

ingredients

  • ¼ cauliflower
  • 2 tsp Oil
  • 1 pinch ground cumin
  • ½ teaspoon curry powder
  • 30 ml vegetable
  • 2 tbsp lemon juice
  • 60 g salmon fillet (o. Skin)
  • 40 g of whole milk yoghurt 
  • 5 g of cornstarch
  • salt
  • pepper
  • zest of ½ Biolimette
  • 1 teaspoon mango chutney
  • ½ teaspoon almond flakes

preparation

Cut cauliflower small. fried in oil 1 tsp. sauté in cumin and curry. Pour in broth and juice, about 18 minutes. Cook. Fish cubes. Approximately aside ¼ of the cabbage. Mix yogurt and strength. Remove the pot from the heat, puree. Yogurt admit about 3 minutes. Simmer, season.

Residual carbon release. . Fish fry in 1 tablespoon oil for 2-3 minutes, seasoning, sprinkle with lime zest. Soup with 1 tsp chutney, arrange salmon and almonds. Approximately 340 kcal, 20 g E, F 21 g, 13 g KH

Evening: zucchini salad with broccoli pesto

planing 100 g zucchini very thinly. cut 10 g rocket small. Both mix with each other. 100 g broccoli and cook in salted water.

½ clove of garlic, 15 g almonds, 10 g parmesan and 15 ml oil puree, flavor. Broccoli pesto and zucchini salad mix, season. Approximately 370 kcal, 20 g E, F 24 g, 13 g KH

 

 

Upgrading to hearty breakfasts: Day 5

Get rid of the bread and jam: Start the morning with eggs or cottage cheese. Holds enough until lunch!

Morning: Classic scrambled eggs with chives

Low Carb for beginners - the 7-day plan!

Cut ½ bunch chives in rolls. 3 eggs, and 2 tablespoons of milk together, condiments. Heat 10 g margarine in a pan, falter eggs with stirring.

Serve on buttered wholemeal bread. Approximately 300 kcal, 20 g E, F 26 g, KH 2 g

Noon: Möhrenbratling

ingredients

  • 100 g carrots
  • 50 g potatoes
  • 1 egg (size M) 
  • 5 g of cornstarch
  • salt
  • pepper
  • ¼ bunch of chives
  • 2 tablespoons oil 
  • 50 g of zucchini
  • 3 teaspoons olive oil
  • 1 Krause tomato (about 125 g)
  • ½ Biozitrone
  • 50 g of sour cream
  • 25ml milk
  • 1 pinch of sugar
  • 10 g rocket

preparation

Grate carrots and potatoes coarsely. Mix carrots, potatoes, egg and starch, spice. Wash chives, cut into rolls and fold into the Bratlingmasse. Heat oil in a pan. Patty shape and fry on both sides for about 10 minutes..

zucchini cut into thin slices, season. Olive oil in a frying pan. fry zucchini in it. Cut tomato into slices. Pull lemon zest and squeeze. Sour cream with lemon zest, mix 1 teaspoon of juice and milk. Season with sugar, salt and pepper. Cutlet with zucchini slices of tomato and rocket serve. Drizzle lemon. Approximately 480 kcal, E 6 g, F 42 g, 19 g KH

Evening: Wild herb soup

1 egg 10 minutes to cook., Dice. 1 cut leek onion, fry in 1 tablespoon of margarine. Sweat 10 g Mehl therein. 200 ml of vegetable broth and 50 g of sour cream pour, about 5 minutes. Simmer.

Dispense 20 g spinach, sorrel and dandelion leaves to the soup, about 2 minutes more. simmer. Puree and season. Serve with egg. Approximately 350 kcal, E 6 g, F 28 g, 16 g KH

 

 

Replace fruit: Day 6

Replace bananas, grapes, sweet apples and mango against low sugar fruits such as berries or papaya.

Morning: strawberry almond yogurt

Stir 250 g whole milk yoghurt with 2 tablespoons Mandelmus smooth.

halved 200 g strawberries and serve with almond yoghurt. Approximately 250 kcal, 12 g E, F 11 g, 22 g KH

Noon: steak with wild lettuce

ingredients

  • 3 radishes 
  • ½ kohlrabi 
  • ½ apple
  • 1-2 stalks of parsley
  • 1 tbsp lemon juice
  • 1 teaspoon light balsamic
  • vinegar
  • 2 tsp olive oil
  • salt
  • pepper
  • 1 Hüftsteak (about 180 g) 
  • 1 teaspoon sunflower oil
  • 4 thin slices of baguette
  • 20 g purslane
  • 10 g of red sorrel 
  • 10 g of salad burnet
  • 10 g of red fennel
  • sea-salt
  • pepper

preparation

thirds radishes. Peel kohlrabi into thin slices. Finely dice the apple. Parsley chop. Apple, lemon juice, vinegar and mix parsley, suppress, spice 1 teaspoon of olive oil. Wash the meat and pat dry. Fry meat in sunflower oil and sharp at 175 ° C (fan: 150 ° C). 6-7 min fry.

Baguette slices with 1 tsp olive oil drizzle, season. 3 min. Before Bratzeitende of meat with put in the oven. Wash herbs, drizzle with the vinaigrette. Remove meat and bread chips from the oven. Wild herb salad, bread chips and meat dish, sprinkle meat with sea salt and pepper. Approximately 430 kcal, 42 g E, F 22 g, 15 g KH

Evening: Zucchini Fritters

Low Carb for beginners - the 7-day plan!

100 g zucchini, 100 g of potatoes and grate onion ¼. With 2 tbsp chopped dill, 1 teaspoon of cornstarch and 1 egg mix, condiments. Fry in 2 tablespoons oil for about 2 hash browns. Serve with 1 slice pancetta, watercress and 20g feta.

Approximately 470 kcal, 15 g E, F 33 g, 27 g KH

 

 

Day 7: A soured dairy products

Even milk contains sugar. Eat prefer full-fat, acidified milk products such. As yogurt. The higher fat content prevents the sugar in the yogurt up chasing the blood sugar levels.

Morning: Blueberry Drink

puree 250 g whole milk yogurt, 3 tablespoons mineral water, 200 g blueberries and 2 tablespoons Tahin (sesame paste). Approximately 260 kcal, 11 g E, F 12 g, 23 g KH

Noon: Marinated Chicken fillet skewers

Low Carb for beginners - the 7-day plan!

ingredients

  • 1 chicken fillet (about 150 g)
  • ½ teaspoon fennel seeds
  • ½ tsp paprika
  • ½ tsp olive oil
  • 1 tablespoon soy sauce
  • ½ onion
  • ½ Biolimette
  • 1 spring onion 
  • 1-2 stalks of mint
  • 3 TL oil 
  • 200 g frozen peas
  • 50 ml vegetable
  • 25 ml of white wine
  • ½ tsp cornflour
  • 1 teaspoon sour cream
  • salt 
  • pepper
  • 2 skewers

preparation

Cut the meat into cubes. Fennel seeds Fry. grind out company. Mix paprika, fennel, olive oil and soy sauce. Meat marinate about 1 hour. Onion cubes. Lime peel, rub, squeeze half a lime. cut spring onion into rings. Mint chop. Fry onion in 1 teaspoon oil. Peas admit.

With stock and of white wine, about 10 minutes. Simmer. Stir strength smooth with a little water. bind broth with starch, bring to the boil. Season to taste with sour cream, lime juice, shawls, mint, salt and pepper. Spring onions admit. keep warm. lift meat from the marinade and place on skewers. roasting spits in 2 tsp oil for about 10 minutes.. Peas and skewers cause. Approximately 410 kcal, 40 g E, F 16 g, 23 g KH

Evening: scrambled eggs with smoked tofu

150 g smoked cut into cubes. Whisk one egg in a bowl with salt, pepper and 2 tablespoons milk. Heat 1 tablespoon oil in a pan.

the tofu and egg into the pan and bring to a halt, stirring constantly. Approximately 480 kcal, 35 g E, F 37 g, KH 2 g

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