Carbohydrates are organic compounds 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 are fast, with a high glycemic index, they are broken down instantly, they do not have time to turn into energy and settle under the skin in the form of fat. deposits. The goal of a low-carb diet is to saturate the diet with protein and reduce the amount of carbohydrates as much as possible.
Indications for use
Being overweight not only negatively affects a person's appearance, but is also associated with health risks. This poses a threat to cardiovascular diseases, the development of diabetes, and is an excessive load on the joints and spine, causing their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious - to get rid of excess weight, prevent the risk of developing diseases or contribute to their treatment.
A low-carbohydrate diet for type 2 and type 1 diabetes
Proteins and fats are absorbed much more slowly than carbohydrates. It helps reduce the release of insulin and is used to treat type 2 diabetes. The first recommendations for patients after the diagnosis of the disease are 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 regulate sugar levels based on carbohydrate intake, it's best to avoid a diet spike. In this group of diabetics, the pancreas does not produce insulin at all, so its dose must be determined by calculating carbohydrates.
When using a low-carbohydrate diet in type 1 diabetes, it is necessary to take this fact into account in order not to provoke 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 settle 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 consumption of fats, namely fatty dairy products, butter, meat, help to influence their ratioand reduce harmful. Raw vegetables and fruits, high-carbohydrate juices are very beneficial. Therefore, a low-carbohydrate diet should not be followed if you have high cholesterol.
A low-carbohydrate diet for the treatment of hypertension
Hypertension is characterized by an increase in blood pressure, manifested by headaches, noise in the head, dizziness, nausea, spots before the eyes, frequent heartbeat. In addition to being in poor condition, it is life-threatening because. . . causes heart failure and bleeding.
The causes of the disease are various: from heredity to improper lifestyle, diet and overweight. A short-term low-carbohydrate diet can be used to lose weight in hypertension if the disease is not accompanied by high cholesterol or is not complicated by atherosclerosis.
Preferred foods on the table for hypertensive patients are dried apricots, raisins, bananas, honey and vegetables. Restrictions apply to animal fat, salt and alcohol.
Low carb diets for weight loss
Nutritionists have developed a number of nutritional systems based on restricting carbohydrate intake. Some of them focus on proteins - low-carb protein diets, others - on fats - high-fat diets. Here are 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 obtained from glycogen, into which glucose is converted during metabolic reactions. Depletion of its reserves leads to the fact that it begins to use its own fat reserves.
The essence of the diet is to remove fast carbohydrates from the diet, reduce complex carbohydrates to a minimum, saturate the body with proteins, fibers and nutrients. His other rules are 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. Candy, flour, soda, fast food, sweet berries and fruits, pickles, mayonnaise and smoked food are completely excluded from the diet.
Atkins low carb diet
Its main phase is for 2 weeks, but it lasts much longer and promises to lose up to 10 kg. Its author, the American cardiologist Robert Atkins, based on research, specially developed to fight his overweight. The diet is also called the "Hollywood" diet because it is successfully used by many celebrities.
The main rule of such a diet is the complete removal of carbohydrates from the menu. In fact, it is a protein because it contains mainly protein, but does not secrete fat. Together, they are believed to promote weight loss.
The Atkins diet consists of 4 stages. The duration of the first is 14 days, during which the consumption of carbohydrates is reduced to 20 g per day. At this stage, serious metabolic changes occur, the process of ketosis begins, i. e. i. e. The body does not produce enough glucose to produce insulin.
In the later stages, carbohydrates are gradually added to the menu every week, while monitoring body weight. As soon as it stops decreasing, consume the last amount.
The advantage of this diet is the absence of hunger, as proteins saturate well.
Dr. Bernstein's Low Carbohydrate Diet
Designed for diabetics and a guide to normalizing blood glucose levels. It was originally created for himself through trial and error because he had this disease. In the factory where he worked, after the first glucometers were made, it was possible to track the level of glycemia at different times of the day and determine the nature of its changes due to food consumption and after insulin administration.
It turned out that by maintaining blood glucose levels, you can live and work to the fullest. In order to gain recognition for his technique, Bernstein had to train as a doctor, publish his theory, and, as proof, live with complicated diabetes well into old age.
Bernstein's low-carb diet is based on a complete ban on foods such as grains, sugar, low-fat dairy products, berries and fruits. Insulin (with type 1 diabetes), sugar-lowering drugs are used in parallel, the dynamics of sugar levels are monitored, and drug doses are adjusted individually.
Low carb diet Enheld
Enheld is a Western nutritionist who has written several books on the topic of a low-carb, high-fat diet that have become real bestsellers. A medical practitioner says there is no better way to get rid of extra pounds than by consuming fat, and there is no link between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar and sweetener substitutes, starchy foods (potatoes, rice, white and brown bread, even whole grain products), breakfast, soft drinks, beer, margarine, sweet fruits and dried fruits.
But you can eat any meat, all kinds of fish, eggs, vegetables growing above the ground, butter, milk (except low-fat) and dairy products, cheese, nuts, sour berries. Small amounts of root vegetables such as carrots, beets and radishes are allowed.
For those with a sweet tooth, good news will be the news 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. .
The low-carb Dukan diet
Addressing nutritional issues, to help his friend fight obesity, Dukan created a diet that allowed him to lose more than three kilograms in a week. This gave him the impetus to continue working as a nutritionist. Now his works are successfully used by many people in many countries.
His diet is low in carbohydrates and proteins, the list of permitted foods includes as many as 72 items, there are no strict restrictions on the amount eaten, even spices can be used.
You also need to drink a lot, constantly include oat bran in your diet, exercise moderately, and go for a walk.
The Dukan diet consists of several phases, the duration of which depends on how much weight needs to be lost. So, to get rid of 5 kg, the first "attack" phase lasts 2 days, the second "change" - 15 days, the third "consolidation" - 50 days. To lose 10 kg, it will take 3, 50 and 100 days, respectively, etc. Alsoa final "stabilization" is provided, with recommendations for further proper organization of the diet to prevent weight loss from being regained.
The first stage includes a purely protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of fluids.
In second place, protein food and proteins with vegetables alternate. This can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilos you need to lose. A larger gap removes more accordingly.
In the third phase - previous products and a small amount of previously prohibited ones, such as pasta, rice, potatoes, buckwheat, peas, pork, a few slices of bread.
"Stabilization" should be considered a further method of nutrition to maintain the new weight: drink plenty of fluids, a few spoons of bran, unlimited protein and vegetables, moderately 2 starchy foods per day.
Low carb vegetarian diet
Is a low-carb diet suitable for vegetarians, because the usual sources of protein (meat, fish, eggs) are not acceptable for them? As a rule, people in this category are not overweight, but there may be an intolerance to carbohydrates, so they have to reduce their consumption.
Vegans usually get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can completely replace these products. Of its 28g weight, 16g is protein and it also contains healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocados, lettuce, asparagus, vegetable oil and seaweed.
Low carb diet during pregnancy
In order for the baby to develop fully in the womb, the expectant mother must have a proper and balanced diet. Any diet suffers from its one-sidedness, which means that the fetus will not get something. Therefore, various food groups are necessary in the diet: fats, proteins, carbohydrates, trace elements, fibers, vitamins. Thus, a low-carbohydrate diet is prohibited for pregnant women.
Weekly menu for a low-carb diet
In addition to foods that are high in carbohydrates, there is a large list of foods that you can use to diversify your menu on a low-carb diet. Each nutritional system offers its own scheme, but the weekly menu can be as follows:
1 day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2 breakfasts - a piece of cheese, salad leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - fried fish.
Day 2:
- breakfast - cottage cheese stew topped with sour cream, coffee;
- 2 breakfasts - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
Day 3:
- breakfast - omelette with vegetables;
- 2 breakfasts - 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, greens.
Day 4:
- breakfast - sugar-free oatmeal with butter;
- 2 breakfasts - fried sour apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable stew.
Day 5:
- breakfast - cottage cheese, coffee;
- 2 breakfasts - cucumber, tomato, pepper salad seasoned with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - milky buckwheat porridge;
- 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 - fried mackerel with vegetables inside.
Type 2 diabetes menu
When suffering from type 2 diabetes, it is necessary to remove fast carbohydrates from the menu, because. they cause a sudden spike in blood glucose. All products with a glycemic index above 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
For those who like strict methods to lose weight in a short time, there are stricter diets. Low-carb diet menu for 2 weeks (food divided into several meals per day).
Days:
- 1 - 200 g of chicken, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, decoctions of herbs (chamomile, lemon balm, rosehip). The drink is relevant every day during the entire period of the diet;
- 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3 - apple, stewed meat;
- 4th - a portion of vegetable stew, steamed meatballs with lean meat;
- 5 - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6 - 2 oranges, a glass of milk, an omelet made of 2 egg whites;
- 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 beef, cabbage and carrot salad;
- 12 - lentil soup, 100 g ham, banana, coffee;
- 13 - vegetarian soup, bread;
- 14 - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. Even for longer low-carb diets, such as a month, you can use the Dukan system and follow his menu.
Low carb diet recipes
Lots of recipes will tell you how to cook on a low carb diet.
Soups.They can be cooked both with water and with broth.
Vegetables includes the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (no potatoes are used). The gourds are divided into florets, the rest are cut, dipped in boiling liquid and prepared.Mushroom soup: chopped champignons, grated melted cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.Cabbage soup: chopped cabbage, sweet peppers, green peas boiled in water, seasoned with a spoonful of olive oil.
Porridge.The diet menu is important because. . . They are a source of fiber and many nutrients. When following a low-carb diet, you need to choose grains that have the highest protein content. These are buckwheat, oatmeal, quinoa, which is not very common in our area. Cook using water or natural milk without sugar.
Vitamins for a low-carb diet
Following 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 essential for metabolic reactions. Therefore, when following a low-carbohydrate diet, individual vitamins should not be taken, but vitamin and mineral complexes should be chosen. It will help to consult a doctor.
Low-carbohydrate diet and biguanide
Biguanide is a drug that lowers blood sugar. Diabetics drink it, and sometimes use it to lose weight. If the diet is already low carb, what about biguanide? Recommended for weight loss in obesity, diabetes complicated by hypertension, high cholesterol, cardiovascular system disorders and other special cases.
The use of the drug can be safe if the daily caloric intake does not fall below 1200 kcal and there should be no alcohol, although following a diet without biguanides, low-carb alcoholic beverages (dry wine, whiskey, beer without carbs). ) are not prohibited.
They start drinking biguanide at a low dose - 500 mg per day at night, after dinner. After 1-2 weeks, it is increased and gradually increased to 1500-2000 mg.
What is possible and what is not?
Many of the products that can be used on a low-carb diet have already been mentioned several times above, but in summary we remind you:
- meat - veal, beef, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy vegetables, cabbage, zucchini, peppers;
- eggs;
- fruits - grapefruits, 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, whole milk.
What can't you eat?When following a low-carb diet, it is absolutely impossible to eat various sausages, confectionery, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickles, smoked products, 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-carb diet is 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. Dietary risks include decreased brain activity, calcium deficiency, and increased cholesterol.
The other unfortunate side 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 vital 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 reached 10 kg per month. Many found it much easier than others because. . . including but not limited to protein or fat (whichever was chosen).
Another benefit they note is that you won't be eating when you're done. You can maintain your current weight for a long time if you stick to it.