Carbohydrates are organic compounds and are found 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 is fast, with a high glycemic index, immediately broken down, does not have time to be converted into energy and is stored under the skin in the form of fat. deposit. A low-carb diet aims to saturate the diet with protein and reduce carbohydrates as much as possible.
Instructions for use
Being overweight not only has a negative impact on a person's appearance, but is also associated with health risks. It involves the danger of cardiovascular disease, the development of diabetes, and it is an excessive load on the joints and spine, which leads to their pathology. Therefore, the benefits of a low-carb diet are clear - to reduce excess weight, prevent the risk of getting diseases or contribute to their treatment.
Low-carb diets for type 2 and type 1 diabetes
Protein and fat absorption occurs more slowly than carbohydrates. It helps reduce the release of insulin and is used in the treatment of type 2 diabetes. The first recommendation to patients when the disease is diagnosed is to lose weight and eat properly. 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 adjust sugar levels based on carbohydrate intake, it is best to avoid spikes through diet. In diabetics of this group, insulin is not produced by the pancreas at all, so the dose must be determined by calculating carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take this situation into account so as not to trigger 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 is called "bad cholesterol" because it is deposited on the inner walls of blood vessels, clogging them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the fat used, that is, fatty dairy products, butter, meat, helps to influence their ratio and reduce harmful ones. Raw vegetables and fruits, high-carbohydrate juices are very useful. Therefore, a low-carb diet should not be used if you have high cholesterol.
Low carbohydrate diet for hypertension
Hypertension is characterized by increased blood pressure and makes itself felt by headaches, noises in the head, dizziness, nausea, spots in front of the eyes, and rapid heartbeat. In addition to the bad situation, this is full of danger to life, because. . . involving heart failure and bleeding.
The causes of the disease are different: from heredity to poor lifestyle, diet, and excess weight. To lose weight with hypertension, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or is not burdened by atherosclerosis.
Desirable foods on the table for hypertensive patients are dried apricots, raisins, bananas, honey, and vegetables. Restrictions are placed on animal fat, salt and alcohol.
Low carb diet for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them focus on protein - a low-carb protein diet, while others focus on fat - a high-fat diet. Let's present some of the most popular.
The essence of a low-carb diet
A low-carb diet shifts the role of energy source to fat. It is usually taken from glycogen, where glucose is converted as a result of metabolic reactions. The reduction of its reserves leads to the fact that its own fat reserves begin to be used.
The essence of the diet is to eliminate fast carbohydrates from the diet, minimize complex ones, and saturate the body with protein, fiber, and nutrients. Other rules include eating small and frequent meals, drinking plenty of fluids (a necessary condition for protein absorption), arranging the first meal an hour after waking up, the last 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 a weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, developed it specifically to combat his excess weight. This diet is also called the "Hollywood" diet because of its successful use by many celebrities.
The main rule of such a diet is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, because it contains mostly protein, but fat is not excluded. It is believed that in tandem they promote weight loss.
The Atkins diet consists of 4 stages. The first period is 14 days, during which carbohydrate intake is reduced to 20 g per day. At this stage, serious changes occur in the metabolism, the process of ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In the following stages, carbohydrates are gradually added to the menu every week, while body weight is monitored. Once it stops decreasing, take the final amount as your consumption rate.
The advantage of this diet is the absence of hunger, because protein is well saturated.
Dr. Bernstein's Low Carbohydrate Diet
Designed for diabetics and is a guide to normalize blood glucose. It was originally developed for himself through trial and error, as he suffered from this disease. Thanks to the production of the first glucometer in the factory where he worked, it was possible to detect glycemic levels at different times of the day and identify patterns of changes due to food intake and after insulin administration.
It turns out that by maintaining blood glucose levels, you can live and work to the fullest. To achieve recognition for his technique, Bernstein had to practice as a doctor, publish his theory and, as proof, live with complex diabetes to a ripe old age.
Bernstein's low-carb diet is based on a complete ban on foods such as any grains, sugar, low-fat dairy products, berries and fruits. In parallel, insulin is used (for type 1 diabetes), sugar-lowering drugs, sugar level dynamics are monitored, and drug doses are adjusted individually.
Enheld's low-carb diet
Enheld is a Western nutritionist who has written more than one book on the topic of low-carb and low-fat diets, which have become bestsellers. A practicing doctor, he thinks that there is no better way to get rid of extra pounds than by consuming fat, and that there is no connection between cardiovascular disease and fatty foods.
The Enhalda Diet prohibits sugar substitutes and sweeteners, foods containing starch (potatoes, rice, white and brown bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.
But you can have any meat, all kinds of fish, eggs, vegetables that grow on the ground, butter, milk (except low-fat) and dairy products, cheese, nuts, sour berries. Moderate amounts of root vegetables such as carrots, beets and turnips are acceptable.
For those with a sweet tooth, the good news will be a message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can sometimes afford a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar. .
Dukan low carb diet
Dealing with nutritional issues to help his friend fight obesity, Dukan developed a diet that allowed him to lose over three kilograms in a week. This gave him the impetus to continue his activities as a nutritionist. Now his work is successfully used by a large number of people in many countries.
The diet is low in carbohydrates and proteins, the list of allowed foods includes as many as 72 items, there are no strict restrictions on the amount eaten, you can also use seasonings.
You also need to drink a lot, include oat bran in your diet all the time, exercise moderately, and walk.
The Dukan Diet consists of several phases, the duration of which depends on how much weight you need to lose. So, to lose 5 kg, the first phase "attack" lasts 2 days, the second "alternation" - 15 days, the third "consolidation" - 50 days. To lose 10 kg, it will take 3, 50 and 100 days respectively, etc. The last "stabilization" is also provided, containing recommendations for the correct organization of your diet so as not to regain the lost weight.
The first stage includes a purely protein menu, without fat and carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of fluids.
In the second, protein food and protein with vegetables alternate. This can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. Larger gaps, therefore, shift more.
In the third phase - the previous products and a small amount of previously prohibited, for example, pasta, rice, potatoes, buckwheat, beans, pork, and some slices of bread.
"Stabilization" should be considered as a further nutritional method to maintain the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, moderate 2 starchy meals per day.
A low-carb vegetarian diet
Can a low-carb diet be used for vegetarians, because the usual protein sources (meat, fish, eggs) are not acceptable for them? As a rule, this category of people is not overweight, but there may be carbohydrate intolerance, forcing them to minimize their consumption.
Typically, vegans get their protein from nuts and grains, but they are rich in carbohydrates. Hemp seeds can be a complete substitute for this product. For its 28 g weight, 16 g is protein, and it also contains healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocados, lettuce, asparagus, vegetable oils and seaweed.
Low carb diet during pregnancy
In order for the baby to develop fully in the womb, the mother-to-be needs to eat properly and in a balanced way. Any diet suffers from bias, which means that the fetus will not receive something. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, microelements, fiber, vitamins. Therefore, a low-carb diet is contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to foods rich in carbohydrates, there is a large list of foods that you can use to diversify your menu on a low-carb diet. Each nutrition system offers its own scheme, but the menu for the week may look like this:
first day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2nd breakfast - a piece of cheese, lettuce;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - grilled fish.
Day 2:
- breakfast - cottage cheese casserole, decorated with sour cream, coffee;
- 2nd breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
day 3:
- breakfast - omelette with vegetables;
- 2nd breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- afternoon snack - cottage cheese;
- dinner - boiled beef, vegetables.
4th day:
- breakfast - unsweetened oatmeal with butter;
- 2nd breakfast - baked sour apple;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - boiled vegetables.
Day 5:
- breakfast - cottage cheese, coffee;
- 2nd breakfast - cucumber, tomato, pepper salad, dressed 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 - soup chicken soup, toast;
- afternoon snack - kefir;
- dinner - baked eggplant, fish.
Day 7:
- breakfast - egg and squid salad, apple;
- 2nd breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - grilled mackerel with vegetables inside.
Menu for type 2 diabetes
In the case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, because. they lead to a sudden spike in blood glucose. All products whose glycemic index exceeds 50-55 units should not be consumed by patients. The above menu can be used to feed diabetics. Also relevant are dietary cooking methods, types of low-fat fish and meat, and dairy products.
Low carb diet menu for 2 weeks
For those who like strict methods to achieve weight loss in a short period of time, there are more strict diets. Low-carb diet menu for 2 weeks (daily meals are divided into several meals).
Day:
- 1 - 200 g chicken meat, 300 ml vegetable juice, 2 glasses of water, a glass of green tea, herbal decoction (chamomile, lemon balm, rose hips). Drinking is relevant for every day throughout the diet period;
- 2nd - a handful of nuts, half a grapefruit, tomato, a piece of boiled fish, kefir;
- 3rd - apple, steamed meat;
- 4th - a portion of vegetable stew, steamed meatballs with lean meat;
- 5th - boiled egg, bean soup, 150 g of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelet from the white of 2 eggs;
- 7 - 200 g of red fish, vegetable salad, coffee without sugar;
- 8th - a few pieces of hard cheese, boiled chicken;
- 9th - vegetable soup, omelette, kefir, coffee;
- 10th - beans, grapefruit, wild rice pilaf without meat;
- 11th - 150 g of steamed beef, cabbage and carrot salad;
- 12th - lentil soup, 100 g ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14th - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For a long-term low-carb diet, for example, for a month, you can use the Dukan system and stick to the menu.
Low Carb Diet Recipes
Many recipes will tell you how to cook on a low-carb diet.
soup.They can be cooked with either water or broth.
vegetables including 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, processed grated cheese, onions are added to the soup, and chopped dill is added at the end of cooking.Cabbage soup: chopped cabbage, sweet pepper, green beans boiled in water, seasoned with a spoonful of olive oil.
porridge.Important in the diet menu, because. . . They are a source of fiber and many nutrients. For a low-carb diet, you need to choose grains with the highest protein content. This includes buckwheat, oatmeal and quinoa, which are not very common in our area. Cook using water or natural milk without sugar.
Vitamins for a low-carb diet
When following a low-carb diet, the body experiences a deficiency of vitamin C. Together with vitamin B, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also required for metabolic reactions. Therefore, when following a low-carb diet, you should not take individual vitamins, but choose a vitamin-mineral complex. A doctor's consultation will help with this.
Diet low in carbohydrates and biguanides
Biguanide is a drug that lowers blood sugar. Diabetics drink it, and sometimes take it for weight loss. If the diet already contains some carbohydrates, then what about biguanide? It is recommended to use it for the purpose of losing weight in diabetes with obesity, aggravated by hypertension, high cholesterol levels, disorders of the cardiovascular system, and in other special cases.
The use of the drug can be safe if the calorie intake does not fall below 1200 kcal per day, and there can be no alcohol, even with a diet without biguanides, low-carb alcoholic drinks (dry wine, whiskey, zero-carb beer. ) are not prohibited.
They started drinking biguanide with a small dose - 500 mg per day at night, after dinner. After 1-2 weeks, it is increased and gradually brought to 1500-2000 mg.
What can and what can not?
Many products that can be used for a low-carb diet have been mentioned more than once above, but to summarize, we remind you:
- meat - beef, veal, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy greens, cabbage, zucchini, bell pepper;
- eggs;
- fruits - grapefruit, orange, lemon, currant, cranberry, strawberry, pomegranate, green apple;
- nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - plain yogurt, kefir, cottage cheese, sour cream, whole milk.
What can you not eat?When following a low-carb diet, you absolutely cannot eat various sausages, pastries, bread and bread, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickles, smoked foods, sugary drinks, jelly, mayonnaise, ketchup, and fatty sauces are not acceptable. Cooking methods such as frying in oil and frying are not suitable.
Contraindications
Low-carb diets are not recommended for pregnant, lactating women, children, and teenagers.
Possible risks
A lack of carbohydrates 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. Diet-related risks include decreased brain activity, calcium deficiency, and increased cholesterol.
Another unfortunate side of low-carb diets is ketosis. It is characterized by an increase in ketones - fragments of carbohydrates, products of fat breakdown. They are formed in the liver from fatty acids. Possible complications associated with possible intoxication of the body, damage to important organs: liver and kidneys.
Reviews
According to reviews from those who used a low-carb diet to lose weight, they actually managed to lose weight. Sometimes the result reaches 10 kg in a month. Many state that it is easier than others, because. . . not limited to protein or fat (depending on which one is chosen).
Another advantage they note is that when you're done you don't pounce on the food. By observing moderation, you can maintain your existing weight for a long time.