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, break down instantly, do not have time to turn into energy and settle under the skin in the form of fat. depositA low-carb diet aims to saturate the diet with proteins and reduce carbohydrates as much as possible.
Instructions for use
Being overweight not only negatively affects a person's appearance, but is also associated with health risks. It leads to the risk of cardiovascular diseases, the development of diabetes, and there is too much stress on the joints and spine, which leads to their pathology. Therefore, the benefits of a low-carb diet are obvious - to lose excess weight, prevent the risk of developing diseases or promote their treatment.
Low-carbohydrate diets for type 2 and type 1 diabetes
Protein and fat are absorbed much more slowly than carbohydrates. It helps reduce the release of insulin and is used in the treatment of type 2 diabetes. The first advice given to patients when the disease is diagnosed is to lose weight and eat right. A low glycemic index diet has been shown to be effective in lowering blood sugar 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 diabetics of this group, the pancreas does not produce insulin at all, so its dose must be determined by counting carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take these conditions into account in order not to cause hypoglycemia.
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 concentration compounds. The latter are called "bad cholesterol" because they settle on the inner walls of blood vessels and clog them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the consumption of fats, namely fatty dairy products, butter, meat, helpto affect their ratio and reduce the harmful ones. Raw vegetables and fruits, juices that contain a lot of carbohydrates are very useful. That's why you can't use a low-carb diet if you have high cholesterol.
Low carb diet for hypertension
Hypertension is characterized by an increase in blood pressure and is characterized by headaches, noise in the head, dizziness, nausea, spots before the eyes and a fast heartbeat. In addition to the poor condition, this is also life-threatening. . . results in heart failure and bleeding.
The causes of the disease are different: from genetics to poor lifestyle, nutrition and obesity. To lose weight with hypertension, a short-term low-carbohydrate diet can be used 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 intake. Some of them focus on proteins - a low-carb protein diet, while others focus on fats - a high-fat diet. Let's introduce some of the most popular ones.
The essence of a low-carb diet
A low-carb diet shifts the role of energy source to fat. It is usually derived from glycogen, which glucose is converted into as a result of metabolic reactions. Depletion of its reserves leads to the use of its own fat reserves.
The essence of the diet is to eliminate fast carbohydrates from the diet, minimize complex carbohydrates and saturate the body with proteins, fibers and nutrients. Its other rules include small and frequent meals, drinking plenty of fluids (a necessary condition for the absorption of proteins), planning the first meal an hour after waking up, then the last 2 hours before going to bed. Sweets, wheat, soda, fast food, sweet berries and fruits, marinades, mayonnaise and smoked foods are completely excluded from the diet.
Low carb Atkins diet
The main phase is designed for 2 weeks, but it lasts much longer and promises up to 10 kg of weight loss. Its creator, the American cardiologist Robert Atkins, developed it based on research specifically to fight his excess weight. The diet is also called the "Hollywood" diet because of its successful use by many celebrities.
The principle of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, because it contains mainly protein, but fat is not excluded. It is believed that in parallel they contribute to weight loss.
The Atkins diet consists of 4 stages. The duration of the first is 14 days, during which carbohydrate consumption is reduced to 20 g per day. At this stage, serious changes in metabolism take place, the process of ketosis begins, i. e. e. The body does not produce enough glucose to produce insulin.
In the next stages, carbohydrates are gradually added to the menu each week while monitoring body weight. As soon as it stops decreasing, take the last amount as your consumption rate.
The advantage of this diet is the lack of hunger, because proteins satiate well.
Dr. Low Carbohydrate DietBernstein
Designed for diabetics and is a guide to normalizing blood sugar. It was originally developed for himself through trial and error, because he suffered from this disease. Thanks to the production of the first sugar meters in the factory where he worked, it was possible to track blood sugar levels at different times of the day and to analyze the pattern of its changes due to food intake and after the administration of insulin.
It turned out that by maintaining blood sugar levels, you can live and function fully. To gain acceptance for his technique, Bernstein had to train as a physician, publish his theory, and, as proof of it, live with complicated diabetes into old age.
Bernstein's low-carb diet is based on a complete ban on foods such as any kind of cereal, sugar, low-fat dairy products, berries and fruit. At the same time, insulin is used (for type 1 diabetes), hypoglycemic drugs, sugar 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 subject of low-carb, high-fat diets, which have become real bestsellers. He is a practicing doctor and claims that there is no better way to get rid of extra pounds than by consuming fat and that there is no link between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar substitutes and sweeteners, starchy foods (potatoes, rice, white and brown bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruit and dried fruit.
But you can have any meat, all types of fish, eggs, vegetables that grow above ground, butter, milk (except low-fat) and dairy products, cheese, nuts, sour berries. Moderate amounts of root vegetables such as carrots, beets and radishes are acceptable.
For those with a sweet tooth, good news will be the message about the benefits of chocolate that contains at least 70% cocoa, and alcohol lovers can occasionally indulge in a little dry wine, cognac or whiskey, the main thing is that it does not contain sugar.
Low carb Dukan diet
Dealing with nutritional issues to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three pounds a week. This gave him the motivation to develop his activities as a nutritionist. Now his work is used successfully by many people in many countries.
His diet is low in carbohydrates and protein, the list of permitted foods includes up to 72 items, there are no strict restrictions on the amount eaten, you can even use spices.
You also need to drink a lot, have oat bran in your diet all the time, exercise moderately and go for walks.
The Dukan diet consists of several phases, the length of which depends on how much weight you need to lose. So, to get rid of 5 kg, the first phase "attack" lasts 2 days, the second "transition" - 15 days, the third "consolidation" - 50 days. To lose 10 kg it will take 3, 50 and 100 days, in the same order, etc. A final "stability" is also provided, which includes recommendations for further proper organization of your diet so that you do not lose weight again.
The first level includes a protein-only menu, without fat and carbohydrates, plus 1. 5 tablespoons of bran per day and plenty of fluids.
Second, replace protein foods and protein with vegetables. This can be a 1/1, 3/3 or 5/5 system, depending on how much weight you need to lose. A larger gap removes more.
In the third phase - products of the first and a small amount of previously prohibited, for example pasta, rice, potatoes, buckwheat, beans, pork and some slices of bread.
Consider "stability" as an additional nutritional strategy to maintain the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, moderate 2 starchy foods a day.
Low carb vegetarian diet
Is a low-carb diet suitable for vegetarians whose usual sources of protein (meat, fish, eggs) are unacceptable for them? As a rule, this category of people is not overweight, but there may be carbohydrate intolerance that forces them to reduce their consumption.
Vegans usually get their protein from beans and grains, but they are high in carbohydrates. Hemp seed can be a complete substitute for these products. For 28 g of its weight, there are 16 g of protein and they also contain healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocado, lettuce, asparagus, vegetable oil 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. Every diet suffers from one-sidedness, which means the fetus gets nothing. Therefore, different food groups are needed in the diet: fats, proteins, carbohydrates, micronutrients, fibers, vitamins. Thus, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to high-carb foods, there is a large list of foods that you can use to diversify your low-carb diet. Each nutrition system offers its own system, but this week's menu might look like this:
1st day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2. breakfast - a piece of cheese, salad leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - baked fish.
Day 2:
- breakfast - cottage cheese casserole, topped with sour cream, coffee;
- 2. breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
3rd day:
- breakfast - omelette with vegetables;
- 2. 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 veal, vegetables.
4th day:
- breakfast - oatmeal without sugar with butter;
- 2. breakfast - baked sour apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable broth.
Day 5:
- breakfast - cottage cheese, coffee;
- 2. breakfast - salad of cucumbers, tomatoes, peppers, dressed with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - milk buckwheat porridge;
- 2. breakfast - grapefruit;
- lunch - chicken broth soup, toast;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
Day 7:
- breakfast - egg and squid salad, apple;
- 2. breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - baked 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 big jump in blood sugar. A patient should not consume any products with a glycemic index above 50-55 units. The menu above can be used to feed diabetics. Cooking methods, low-fat varieties of fish and meat and dairy products are also important.
Menu for a low carb diet for 2 weeks
For those who like strict methods to achieve weight loss in a short time, there are stricter diets. Menu for a low-carb diet for 2 weeks (food per day is divided into several meals).
Days:
- 1. - 200 g of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal drink (chamomile, lemon balm, rose hips). Drinking is important for every day throughout the diet period;
- 2. - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3. - apple, steamed meat;
- 4. - part of the vegetable broth, steamed meatballs with lean meat;
- 5. - boiled egg, pea soup, 150 g chicken, yogurt;
- 6. - 2 oranges, a glass of milk, an omelet made from the whites of 2 eggs;
- 7. - 200 g of red fish, vegetable salad, coffee without sugar;
- 8. - a few slices of hard cheese, boiled chicken;
- 9 - vegetable soup, omelette, kefir, coffee;
- 10. - nuts, grapefruit, meatless wild rice pilaf;
- 11. - 150 g of steamed beef, cabbage and carrot salad;
- 12. - lentil soup, 100 g of ham, banana, coffee;
- 13. - vegetable soup, bread;
- 14. - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For even a long-term low-carb diet, for example, for a month, you can use the Dukan system and stick to his menu.
Low Carb Diet Recipes
Numerous recipes will tell you how to cook on a low carb diet.
Soups.They can be cooked either with water or broth.
Vegetables contains the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (potatoes are not used). The heads are divided into inflorescences, the rest are cut, dipped in boiling liquid and prepared.Mushroom soup: chopped champagne, grated processed cheese, onions are added to the broth and chopped dill is added at the end of cooking.Cabbage Soup: Shredded cabbage, sweet pepper, green beans are boiled in water, seasoned with a spoonful of olive oil.
Oatmeal.Important in the food 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. These include buckwheat, oatmeal and quinoa, which is not very common in our area. Cook with water or natural milk without sugar.
Vitamins for a low-carb diet
When you're on a low-carb diet, your body suffers from a vitamin C deficiency. Together with B vitamins, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also essential for metabolic reactions. Therefore, when you are on a low-carb diet, you can not take individual vitamins, but choose vitamin-mineral complexes. A consultation with a doctor will help with this.
Low carbohydrate diet and biguanides
Biguanide is a medicine that lowers blood sugar. Diabetics drink it and sometimes take it to lose weight. If the diet already contains few carbohydrates, how about biguanides? It is recommended to use it for the purpose of losing weight in diabetes with obesity, aggravated by hypertension, high cholesterol, cardiovascular diseases and in other special cases.
The use of the drug can be safe if calorie consumption does not fall below 1200 kcal per day and it should not be alcohol, although with a diet without biguanides, low-carb alcoholic drinks (dry wine, whiskey, non-carb beer) ) are not prohibited.
They start drinking biguanide with a small dose - 500 mg per day in the evening, after dinner. After 1-2 weeks it is increased and gradually brought to 1500-2000 mg.
What is possible and what is not?
Many products that can be used on a low-carb diet have already been mentioned more than once above, but to summarize, we remind you:
- meat - veal, beef, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy greens, cabbage, zucchini, peppers;
- eggs;
- fruits - grapefruit, oranges, lemons, currants, cranberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - plain yogurt, kefir, cottage cheese, sour cream, fresh milk.
What can't be eaten?When following a low-carb diet, you can absolutely not eat various sausages, sweets, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as frying in oil and deep frying are not suitable.
Contraindications
A low-carbohydrate diet is not recommended for pregnant, lactating women, children and teenagers.
Potential risks
A lack of carbohydrates can lead to dehydration, which puts the liver and kidneys at risk. It is also the lack of fiber that reduces intestinal motility and causes constipation. Risks associated with the diet include reduced brain function, calcium deficiency and increased cholesterol.
Another unfortunate aspect of low-carb diets is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, a product of fat breakdown. They are formed in the liver from fatty acids. Possible complications are related to the possibility of poisoning the body, damage to important 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 per month. Many people noticed that it was much easier than others, because. . . not limited to protein or fat (depending on which one was chosen).
Another advantage they notice is that when it's done, you don't throw away food. By exercising moderation, you can maintain your current weight for a long time.