LCHF.ro

Low Carb High Fat Romania

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You are here: Home / Slabit / Meniuri saptamanale

Meniuri saptamanale

meniuri saptamanale cu LCHF si ce trebuie sa mancam

Aici gasiti exemple de meniuri saptamanale care va vor usura planificarea si ducerea regimului pana la capat. Este foarte usor, cel putin la inceput, in perioada de adaptare, sa cadeti in capcana carbohidratilor daca nu aveti acasa toate cele necesare. Incercati sa va aprovizionati in avans si sa aveti o idee clara a ceea ce vreti sa mancati cu cel putin o zi inainte.

Aici aveti o lista cu produsele bine de avut acasa/de cumparat atunci cand incepeti alimentatia LCHF.

Cateva reguli de avut in vedere inainte de a incepe

– se stie deja ca o metoda foarte buna de a pierde in greutate si de a va imbunatati sanatatea este adoptarea in general a unei diete sarace in carbohidrati. Pentru a avea rezultate foarte eficace este de recomandat ca aportul zilnic de carbohidrati sa se situeze in jurul a 20 grame. Cu alte cuvinte veti urma un tip de LCHF normal spre strict.

– bauturi permise: apa, ceaiuri, cafeaua, nu mai mult de 2-3 pahare de vin sec pe saptamana.

– micul dejun poate fi acelasi in fiecare zi sau il puteti varia, depinde de cat de mult timp aveti dimineata pentru a-l pregati, sau daca aveti vreun tip de mancare preferat. Un exemplu clasic, ce poate fi pregatit cu o seara inainte este sa fierbeti 2 oua pe care le tineti in frigider, iar a doua zi le mancati ca atare, cu 2 lingurite de maioneza, jumatate de avocado sau cateva felii de ardei gras.

– la pranz veti manca resturile cinei din ziua precedenta, in acest fel veti gati doar o data pe zi, cu exceptia primei zile.

– marimea portiilor: o regula buna este sa va incadrati in urmatoarea formula:

proteine: cat marimea palmei, spre exemplu: 1 piept de pui, 1 file de somon, 1 conserva de ton in apa, 1 cotlet de porc, 1 file de vita, 2 oua, etc.
legume (carbohidrati): un pumn mare, spre exemplu: broccoli, varza, frunze de salata, conopida etc.
grasimi: 1-3 linguri de ulei de cocos pentru prajit sau 30-50 gr de unt, 1-3 linguri de sos (maioneza, sos bearnaise, sos hollandaise, sos de smantana etc)

– daca mancati peste gras la o masa (somon, macrou) puteti folosi mai putina grasime la preparare

– pentru salate puteti folosi ulei de masline, otet, suc de lamaie, mustar si condimente, insa daca faceti un sos pe baza de maioneza puteti sari peste ulei

Aceste meniuri functioneaza pentru o pierdere in greutate de 0,5-2 kg pe saptamana. Luati aminte insa ca fiecare persoana este diferita, organismele sunt diferite si toti venim la pachet cu o istorie personala. Scaderea in greutate depinde de multi factori: daca suntem femei sau barbati, cate diete am urmat in trecut si cat de mult ne-am infometat, ce rata a metabolismului avem, cat de mult ne stresam etc. Uneori poate dura mai mult de 1-2 saptamani inainte ca corpul nostru sa-si dea seama ca incercam sa ii furnizam mancare naturala, curata, neprocesata, ca incercam sa il ajutam sa-si gaseasca propriul echilibru, si ca nu incercam sa il “torturam” din nou prin infometare.

– cu toate ca veti manca bine, la inceput puteti experimenta senzatia de foame, inainte ca organismul sa se obisnuiasca. De asemenea, deoarece veti trece printr-o schimbare (organismul isi schimba sursa de energie din glucoza in ketone), puteti intampina asa-zisele simptome de conversie (oboseala, miros neplacut al gurii, slabiciune) insa ele vor trece, asta va promit!

– !! daca aveti diabet sau tensiune arteriala ridicata si luati medicamente pentru aceste boli, citit cu atentie aici, inainte de a incepe un regim low carb! 

Daca intampinati dificultati in a slabi cititi aici pentru a afla care ar putea fi motivele si pentru a lua masurile necesare.

In constructie! Vine in curand!

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Bine ati venit pe Lchf.ro! Acesta este un site informativ de sanatate si nutritie care se focuseaza pe alimentatia LCHF (Low Carb High Fat) in general si pe retete LCHF in special.

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If you ”need” or crave to drink some sort of a If you ”need” or crave to drink some sort of alkohol during these hot summer months, do yourself a favour and take a glas of rose wine! 0,5-2 grams of carbs per glass! .
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Romanian traditional dish #sausages with #sauerkra Romanian traditional dish #sausages with #sauerkraut is a vert tasteful and very #lchf friendly type of food. .
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One of the most appreciated #lowcarbsnacks out the One of the most appreciated #lowcarbsnacks out there, but be aware of the rather high amount of carbs, for a low-carb treat! 12 grams per 100 grams of #blueberries (net carbs aka fibers are not counted). Don’t overtreat yourself! .
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