Carbohydrates are organic compounds and are present in all cells and tissues of living organisms. Life is impossible without them. According to their structure, they are divided into simple and complex, the first are fast, have a high glycemic index, are broken down instantly, do not have time to be converted into energy and accumulate under the skin in the form of fat. deposits. A low-carb diet aims to saturate the diet with proteins and reduce carbohydrates as much as possible.
Instructions for use
Being overweight is associated with health risks as well as having a negative impact on a person's appearance. This leads to the risk of developing cardiovascular diseases, diabetes, and this is an excessive load on the joints and spine, which causes their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious - to lose excess weight, prevent the risk of developing diseases or contribute to their treatment.
A low-carb diet for type 2 and type 1 diabetes
Proteins and fats are absorbed more slowly than carbohydrates. It helps reduce insulin secretion and is used to treat type 2 diabetes. When the disease is diagnosed, the first recommendations to patients are to lose weight and eat right. A low glycemic index diet has been shown to be effective in lowering blood glucose levels.
Although type 1 diabetes is insulin-dependent and allows hormones to regulate sugar levels based on carbohydrate intake, it is best to avoid spikes through diet. In diabetic patients of this group, insulin is not produced by the pancreas at all, so its dose should be determined by calculating carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, this situation should be taken into account in order not to cause a hypoglycemic coma.
Low carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which is produced by the body, the rest comes from food. It is divided into high and low density compounds. The latter are called "bad cholesterol" because they are deposited on the inner walls of blood vessels, clogging them. It causes strokes and heart attacks. An active lifestyle helps to get rid of bad habits and to influence the ratio of consumed fats, i. e. fatty dairy products, oil, meat, and reduce harmful ones. Raw vegetables and fruits, juices with high carbohydrates are very useful. Therefore, a low-carbohydrate diet cannot be used if you have high cholesterol.
A low-carbohydrate diet for hypertension
Hypertension is characterized by an increase in blood pressure and is manifested by headache, noise in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. In addition to being bad, it is full of danger to life because. . . resulting in heart failure and bleeding.
The causes of the disease are various: from heredity to bad lifestyle, nutrition and excess weight. To lose weight with hypertension, if the disease is not accompanied by high cholesterol or is not burdened with atherosclerosis, you can use a short-term low-carbohydrate diet.
Desirable foods on the table for hypertensive patients are dried apricots, raisins, bananas, honey and vegetables. Animal fats, salt and alcohol are restricted.
Low carb diets for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them focus on proteins - low-carb protein diets, while others focus on fats - high-fat diets. Let's introduce some of the most popular ones.
The essence of a low-carbohydrate diet
A low-carbohydrate diet shifts the role of energy source to fats. It is usually obtained from glycogen, which is converted into glucose as a result of metabolic reactions. Depletion of reserves causes a person to begin to use up his own fat reserves.
The essence of the diet is to remove fast carbohydrates from the diet, minimize complexes and saturate the body with proteins, fibers and nutrients. His other rules include small and frequent meals, drinking plenty of fluids (a necessary condition for protein absorption), organizing the first meal an hour after waking up and the last one 2 hours before going to bed. Sweets, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise, and smoked foods are completely excluded from the diet.
Low Carb Atkins Diet
Its main phase is designed for 2 weeks, but it lasts longer and promises to lose up to 10 kg. Its author, American cardiologist Robert Atkins, developed it specifically to fight excess weight based on research. The diet is also called the "Hollywood" diet, as it has been successfully used by many celebrities.
The main rule of such nutrition is the complete removal of carbohydrates from the menu. In fact, it is a protein because it mainly contains proteins, but fats are not excluded. It is believed that they help to lose weight in tandem.
The Atkins diet consists of 4 stages. The duration of the first is 14 days, during which carbohydrate intake is reduced to 20 g per day. At this stage, serious changes in metabolism occur, the process of ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In the subsequent stages, carbohydrates are gradually introduced into the menu every week, while body weight is monitored. As soon as it stops decreasing, take the final amount as your consumption rate.
The advantage of this diet is the absence of hunger, because proteins are well saturated.
Dr. Bernstein Low Carb Diet
It is designed for diabetics and is a guide to normalize blood glucose. Initially, it was made for him by trial and error, because he suffered from this disease. Thanks to the production of the first glucometers in the factory where he worked, it was possible to monitor the glycemic level at different times of the day and to determine the pattern of its changes in relation to food intake and after the administration of insulin.
It turns out that you can fully live and work by maintaining blood glucose levels. To achieve recognition for his technique, Bernstein had to train as a doctor, publish his theory, and, as proof of this, live with complicated diabetes until old age.
Bernstein's low-carbohydrate diet is based on the complete prohibition of foods such as any cereals, sugar, low-fat dairy products, berries and fruits. At the same time, insulin (for type 1 diabetes), sugar-lowering drugs are used, the dynamics of sugar levels are monitored, drug doses are adjusted individually.
Low carb diet Enheld
Enheld is a Western nutritionist who has written several books on low-carb, low-fat diets that have become real bestsellers. An experienced doctor, he claims that there is no better way to get rid of extra pounds than consuming fat, and that there is no connection between cardiovascular diseases and fatty foods.
The Enhalda diet excludes sugar and sweetener substitutes, starchy foods (potatoes, rice, white and brown bread, even whole grains), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.
But it can be any meat, all kinds of fish, eggs, vegetables that grow above the ground, oil, milk (except low-fat) and dairy products, cheeses, nuts, sour berries. Moderate amounts of root vegetables such as carrots, beets, and radishes are acceptable.
The good news about the benefits of chocolate containing at least 70% cocoa will be good news for those with a sweet tooth, and alcohol lovers can buy a little dry wine, cognac or whiskey every now and then, as long as it does not contain sugar. .
The low-carb Dukan diet
Dealing with nutritional problems to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three kilograms per week. This prompted her to pursue her career as a nutritionist. Now his work is successfully used by a large number of people in many countries.
His diet is low in carbohydrates and protein, the list of allowed foods includes 72 items, there are no strict restrictions on the amount eaten, you can even use spices.
You should also drink a lot, include oat bran in your diet all the time, exercise yourself moderately and go for walks.
The Dukan diet consists of several stages, the duration of which depends on how much weight you need to lose. So, to get rid of 5 kg, the first stage "attack" lasts 2 days, the second "alternation" - 15 days, the third "consolidation" - 50 days. It takes 3, 50 and 100 days respectively to lose 10 kg and so on. A final "stabilization" is also given, which includes recommendations to organize your diet even more correctly so as not to regain the lost weight.
The first stage includes a purely protein menu without fats and carbohydrates, as well as 1. 5 tablespoons of bran and plenty of fluids daily.
Second, proteins replace each other with protein foods and vegetables. This can be a 1/1, 3/3 or 5/5 scheme, depending on how much weight you want to lose. A larger gap, accordingly, removes more.
In the third stage - the products of the previous ones and a small amount of previously forbidden products, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as an additional nutritional method to maintain the new weight: plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, eat moderately 2 starchy foods per day.
Low carb vegetarian diet
Is a low-carb diet suitable for vegetarians, since the usual sources of protein (meat, fish, eggs) are unacceptable for them? As a rule, people in this category are not overweight, but they may have intolerance to carbohydrates, which forces them to minimize their consumption.
Typically, vegans get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can be a complete substitute for these products. It's 16g protein per 28g weight and they also contain healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocados, lettuce, asparagus, vegetable oil and seaweed.
Low carbohydrate diet during pregnancy
In order for the baby to develop fully in the womb, the mother-to-be needs proper and balanced nutrition. Any diet suffers from its one-sidedness, which means that the fetus will not receive anything. Therefore, different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fibers, vitamins. Thus, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to carbohydrate-rich foods, there is a large list that you can use to diversify the menu on a low-carb diet. Each nutrition system offers its own scheme, but the menu for the week can be:
Day 1:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2nd breakfast - a piece of cheese, lettuce leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - baked fish.
2 nd day:
- breakfast - cottage cheese stew filled with sour cream, coffee;
- 2nd breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - fried meat and vegetables.
3rd day:
- breakfast - omelette with vegetables;
- 2nd breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of grain bread;
- afternoon snack - cottage cheese;
- dinner - boiled beef, greens.
Day 4:
- breakfast - unsweetened oatmeal with butter;
- 2nd breakfast - baked sour apple;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- lunch - vegetable stew.
Day 5:
- breakfast - cottage cheese, coffee;
- 2nd breakfast - cucumber, tomato, pepper salad decorated with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, bread toast;
- afternoon snack - kefir;
- dinner - fried eggplant, fish.
Day 7:
- breakfast - egg and squid salad, apple;
- 2nd breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - mackerel cooked with vegetables in it.
Menu for type 2 diabetes
In the case of type 2 diabetes, it is necessary to remove fast carbohydrates from the menu, because. they cause a sharp jump in blood glucose. All products with a glycemic index of more than 50-55 units should not be consumed by the patient. The above menu can be used to feed diabetics. Dietary cooking methods, low-fat fish and meat types, and dairy products are also relevant.
Low carb diet menu for 2 weeks
There are stricter diets for those who like serious methods of losing weight in a short time. Low-carb diet menu for 2 weeks (daily food is divided into several meals).
Days:
- 1st - 200 g of chicken meat, 300 ml of vegetable juice, 2 cups of water, a cup of green tea, herbal decoctions (chamomile, lemon balm, rose hips). The drink is relevant for every day of the entire diet period;
- 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3rd - apple, steamed meat;
- 4th - a portion of vegetable stew, steamed meatballs with lean meat;
- 5th - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelet from the whites of 2 eggs;
- 7th - 200 g of red fish, vegetable salad, coffee without sugar;
- 8th - a few slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelette, kefir, coffee;
- 10th - nuts, grapefruit, wild rice pilaf without meat;
- 11th - 150 g of steamed beef, cabbage and carrot salad;
- 12th - lentil soup, 100 g of ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14th - hard drinks, kefir, nuts.
This diet is only suitable for healthy people. For longer-term low-carb diets, for example, you can use the Dukan system for a month and stick to its menu.
Low Carb Diet Recipes
Numerous recipes will tell you how to cook on a low-carb diet.
Soups.They can be cooked with water or broth.
Vegetables includes the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (potatoes are not used). The heads are divided into inflorescences, the rest are cut, dipped in boiling liquid and brought to readiness.Mushroom soup: chopped champignons, grated processed cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.Cabbage Soup: chopped cabbage, sweet pepper, green peas are boiled in water, seasoned with a spoonful of olive oil.
porridge.Because it is important in the diet menu. . . They are a source of fiber and many nutrients. For a low-carb diet, you need to choose grains with the highest protein content. These include buckwheat, oatmeal and quinoa, which are not very common in our region. Cook using unsweetened water or natural milk.
Vitamins for a low-carb diet
When on a low-carbohydrate diet, the body suffers from vitamin C deficiency. Together with B vitamins, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also needed for metabolic reactions. Therefore, when you are on a low-carb diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. Seeing a doctor will help with this.
Low-carbohydrate diet and biguanide
Biguanide is a medicine that lowers blood sugar. Diabetics drink it, and sometimes take it for weight loss. What about biguanide if there are already some carbohydrates in the diet? It is recommended to use for weight loss in diabetes complicated by obesity, hypertension, high cholesterol level, disorders of the cardiovascular system and other special cases.
If the caloric intake does not fall below 1200 kcal per day and with a diet without biguanides, low-carbohydrate alcoholic beverages (dry wine, whiskey, zero-carbohydrate beer), but no alcohol, the use of the drug can be safe. ) is not prohibited.
At night, after dinner, they start drinking biguanide in small doses - 500 mg per day. It is increased after 1-2 weeks and gradually brought to 1500-2000 mg.
What is possible and what is not?
Many products that can be used in a low-carb diet have been mentioned above more than once, but to summarize, we remind you:
- meat - veal, beef, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy vegetables, cabbage, zucchini, bell pepper;
- eggs;
- fruits - grapefruit, orange, lemon, currant, cranberry, strawberry, pomegranate, green apple;
- nuts - walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - ordinary yogurt, kefir, cottage cheese, sour cream, whole milk.
What can't you eat?When following a low-carb diet, you cannot eat various sausages, confectionery, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as deep-frying and frying are not suitable.
Contraindications
A low-carbohydrate diet is not recommended for pregnant, lactating women, children and adolescents.
Possible risks
Carbohydrate deficiency can lead to dehydration, which puts the liver and kidneys at risk. There is also a lack of fiber, which reduces intestinal motility and causes constipation. Dietary risks include decreased brain function, calcium deficiency, and increased cholesterol.
Another unfortunate aspect of a low-carb diet is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, which are the products of fat breakdown. They are formed from fatty acids in the liver. Possible complications are associated with the possibility of intoxication of the body, damage to vital organs: liver and kidneys.
Reviews
According to the reviews of those who used a low-carb diet to lose weight, they actually managed to lose weight. Sometimes the result reached 10 kg in a month. Many have mentioned that it is easier than others because. . . but not limited to protein or fat (depending on which one is chosen).
Another advantage they mention is that you don't spit on your food after you finish eating it. By following moderation, you can maintain your current weight for a long time.