In this article we will see how to make an easy low-carb diet to lose weight faster and with a little trick that will allow us not to have repercussions on the metabolism.
This trick is called “diet cycling”.
That is, in this case, you have five days of a low-carb diet and two days of a diet with a good carbohydrate content.
In fact, by low-carb diet we mean a diet with a low percentage of foods that contain carbohydrates .

Who is the easy low-carb diet aimed at?

This diet is optimal for those who need to eat a little more and get full.
For those who are not a slave to bread and pasta and can give them up for five days a week.

And for sedentary female subjects or those who move little.  In fact, this simple three-week low-carb diet plan will help us lose weight as in a standard low-calorie diet, but by filling us up more and losing a little more weight. Above all we will deflate. Clearly, however, this means that for 5 days a week we cannot eat carbohydrates, and that in the remaining two days a week we still have to control the calories: therefore we cannot eat three pizzas and a tiramisu.

The scheme is very simple and you will not go hungry.

In addition you will have tips to take advantage of these 3 weeks in order to remodel the body in an intelligent way, combining half an hour of physical activity of which you will have all the suggestions, from walking to the free body.

HOW TO MAKE THE LOW-CARB DIET EASY

Let’s start by setting the right calorie deficit for our low-carb.
This will allow us to customize the diet and really lose weight.

Below you will find an estimate of the calories consumed by age group and activity level, according to weight and gender.
You have to click here and scroll down where the tables are highlighted in yellow.
Go to your weight and your age and you will find the calories to be consumed daily.

• The table allows you to determine your calorie deficit.

  You simply have to cut 500 calories from your daily calories.
  This will allow you to lose half a kilo of weight per week already as a rule, but with the low carb menu you will find below the weight loss will be greater and the amount of food more filling.

• Now, practically in no way will the scheme for a woman who is not underweight give you less than 1200 calories.

• So let’s look at a basic 1200 calorie low carb scheme and ways to customize it if you need to increase calories.

• So if your calorie deficit is 1200 calories, your diet is already perfect.

Otherwise on the carbohydrate days there will be bonuses to be added to make sure that the weekly caloric average is adequate for your needs.
Let’s now see the scheme of the diet.

1200 CALORIES CYCLIC LOW CARB DIET
THE BASIC SCHEME

Daily carbohydrates are 70 grams per day maximum.
Proteins up to 120 grams per day. The fats for the remainder.

SCHEME FROM MONDAY TO FRIDAY

Breakfast: water acidulated with the juice of half a lemon.
2 rice or corn cakes + 170 gr of whole Fage yogurt or 200 gr of jocca with stevia and cinnamon or 100 grams of ricotta.
Coffee or tea without sugar but with sweetener, it is possible to stain it with skim milk

Snack: 100g of kiwi or 120g of orange or 100g of blueberries

Lunch and dinner: choose between
meat: 160 gr of chicken breast / 140 gr of veal / 130 gr of turkey breast / 100 gr of bresaola
fish: 170 gr of hake / perch / natural tuna / octopus / squid / sea bass / sea bream o 200 gr of mussels / clams (net fruit)
eggs: 200 gr of egg white plus a whole egg
or vegan alternatives: 80 gr grilled seitan or 125 grams of natural tofu.

+ 300 gr of spinach / salads / chard / escarole / broccoli / bean sprouts / endive / Chinese cabbage / radicchio / cucumbers
+ a teaspoon of oil or butter or coconut oil.

Snack: 10 gr of extra dark chocolate (80% cocoa)

Bonus : 60 gr of green olives or 60 gr of avocado / 20 gr of Grana Padano / 12 gr of almonds / 15 gr of extra dark chocolate (minimum 80%).

Walk for half an hour or jog around the house.
See Weekly Weight Loss Workout for Beginners. 

Let’s see now how to behave on Saturdays and Sundays.

1200 CALORIE LOW CARB CYCLIC DIET
THE BASIC SCHEME FOR SATURDAY AND SUNDAY

Instead of lunch or dinner we can eat (in one meal or another):
– 60 g of pasta, rice or cereals or 240 g of potatoes, with a sauce or vegetable sauce cooked with a teaspoon of oil or 150 gr of vegetables of your choice, always with oil.
Instead of the normal bonus , we can eat a medium 100g banana. This is if we stay in the 1200 calories.

If our calorie schedule includes one hundred extra calories per day (1300 calories from your calculations), only for Saturday or Sunday we can add one of these choices on one of the days instead of the meal with pasta or rice.
– two slices of pizza margherita or ortolana from a pizzeria (therefore half a pizza : if you want to eat a whole pizza, give up the first dish of pasta and the bonus: but only margherita or marinara) or a medium slice of margherita GUSTO pizza by the slice.
– a cream ice cream with whipped cream
– a burger sandwich without mayonnaise
– a portion of dessert of your choice between tiramisu, fruit tart or jam or three mini pastries

If your calorie pattern includes 200 extra calories per day, add on both Saturday and Sunday.

On the days we eat carbohydrates, you will follow these half-hour workouts instead.
Workout one. Two. Three. Four. Five . Six.
This scheme is valid for a three week diet that allows you to lose one pound per week.
You can repeat it for another three weeks.
Right after that I recommend that you resume eating carbohydrates thanks to a moderate 1500 calorie diet.