Carbohydrates are organic compounds and are found in all cells and tissues of living organisms. It is impossible to live without them. According to their structure, they are divided into simple and complex, the first ones are fast, have a high glycemic index, break down instantly, do not have time to turn into energy, and accumulate under the skin in the form of fat. deposits. A low-carb diet focuses on saturating the diet with proteins and reducing carbohydrates as much as possible.
Indications for use
Excess weight not only has a negative effect on a person's appearance, but also poses a threat to health. This leads to the risk of developing cardiovascular diseases, diabetes, it is an excessive load on the joints and spine, which leads to their pathology. 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-carbohydrate diet for type 2 and type 1 diabetes
Proteins and fats are digested much more slowly than carbohydrates. It helps reduce insulin secretion and is used in the treatment of type 2 diabetes. When the disease is diagnosed, the first recommendations for patients are weight loss and a healthy diet. A low glycemic index diet has been shown to be effective in lowering blood glucose levels.
Although type 1 diabetes is insulin-dependent and hormones allow blood sugar levels to be regulated based on carbohydrate intake, it is best to avoid spikes through diet. In people with diabetes in 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, it is important to take this into account to avoid hypoglycemic coma.
Low carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which is produced in the body and the rest comes from food. It is divided into high and low density compounds. The latter is called "bad cholesterol" because it sticks to the inner walls of blood vessels and clogs them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the consumption of fats, in particular, fatty dairy products, fat, meat, will help to influence their ratio and reduce their harmful effects. Raw fruits and vegetables, high-carbohydrate juices are very useful. Therefore, if you have high cholesterol, you should not follow a low-carb diet.
A low-carbohydrate diet for hypertension
Hypertension is characterized by high blood pressure and is characterized by headaches, ringing in the head, dizziness, nausea, spots before the eyes, and rapid heartbeat. In addition to the bad situation, it is life-threatening because. . . leading to 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, if the disease is not accompanied by high cholesterol or arteriosclerosis, you can use a short-term carbohydrate diet.
Dried apricots, raisins, bananas, honey, vegetables are the most necessary foods for hypertensive patients. Restrictions on animal fat, salt, and alcohol are introduced.
Low carb diets for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate intake. Some of them focus on proteins - carbohydrate-protein diets, others on fats - high-fat diets. Here are 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 mainly derived from glycogen, to which glucose is converted 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 remove fast carbohydrates from the diet, reduce complex ones, saturate the body with proteins, fiber and useful substances. His other rules include eating small and frequent meals, drinking plenty of fluids (necessary for protein absorption), and having the first meal an hour after waking up and the last one 2 hours before bedtime. Sweets, flour, soda, fast food, sweet fruits and berries, marinades, mayonnaise, and smoked foods are completely excluded from the diet.
Low Carb Atkins Diet
Its main phase is calculated for 2 weeks, but it lasts much longer and promises to lose 10 kg of weight. Its author, American cardiologist Robert Atkins, developed it specifically to fight excess weight based on research. The diet is also called the "Hollywood" diet because it has been successfully used by many celebrities.
The main rule of such a diet is to completely remove carbohydrates from the menu. In fact, it is a protein, because it contains mainly proteins, but not without fats. In this tandem, they are believed to promote weight loss.
The Atkins diet consists of 4 stages. The first duration is 14 days, during which carbohydrate intake is reduced to 20 g per day. At this stage, significant changes occur in the metabolism, the process of ketosis begins, p. a. The body does not produce enough glucose to produce insulin.
In the next stages, carbohydrates are gradually added to the menu every week, while controlling body weight. When it doesn't decrease, get the final amount of your consumption rate.
The advantage of this diet is the absence of hunger, because the proteins are digested well.
Dr. Bernstein's Low Carb Diet
It is designed for people with diabetes and is an application for normalizing blood glucose. It was originally developed for him through trial and error, as he suffered from this condition. Thanks to the production of the first glucometers in the factory where he worked, it was possible to observe the glycemic level at different times of the day and determine the pattern of its changes after taking food and introducing insulin.
It turns out that by maintaining the level of glucose in the blood, it is possible to live and work to the fullest. To gain recognition for his technique, Bernstein had to practice as a physician, publish his theory, and live to a ripe old age with complicated diabetes as proof.
Bernstein's low-carb diet is based on a complete ban on foods such as grains, sugar, low-fat dairy products, fruits and vegetables. At the same time, insulin is used (for type 1 diabetes), sugar-lowering drugs, the dynamics of sugar levels are monitored, and drug doses are adjusted individually.
Enheld a low-carbohydrate diet
Enheld is a Western nutritionist who has written several bestselling books on low-carb, high-fat diets. A practicing physician, he claims that there is no better way to lose weight than using fat and that there is no connection between cardiovascular disease and fatty foods.
The Enhalda diet prohibits 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 you can have all kinds of meat, fish, eggs, green vegetables, butter, milk (except skim) and dairy products, cheeses, nuts, and citrus fruits. Moderate amounts of root vegetables such as carrots, beets, and radishes are acceptable.
The good news for those with a sweet tooth is the news about the benefits of chocolate containing at least 70% cocoa, while those who love alcohol can occasionally buy a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar. .
Low Carb Dukan Diet
To help a friend fight obesity, Dukan, who decided to solve nutritional problems, developed a diet that allowed him to lose more than three kilograms in a week. This motivated him to continue his work as a nutritionist. Now his work is successfully used in many countries.
His diet is low in carbohydrates and protein, the list of permitted foods includes 72 items, there are no strict restrictions on what to eat, and you can even use spices.
You should also drink plenty of water, always include oatmeal in your diet, exercise moderately, and go for walks.
Dukan diet consists of several stages, their duration depends on how much weight to lose. So, to lose 5 kg, the first stage "attack" lasts 2 days, the second "exchange" - 15 days, the third "consolidation" - 50 days. To lose 10 kg of weight, it takes 3, 50 and 100 days, respectively, etc. b. The final "stabilization" is also provided, which includes recommendations for further proper organization of the diet in order not to regain the lost weight.
The first stage includes a clean protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of poison every day and a lot of liquid.
Second, proteins are exchanged with protein foods and vegetables. It can be a 1/1, 3/3 or 5/5 scheme depending on how many kilos you need to lose. A larger gap will, accordingly, remove more.
In the third phase - foods of the former and small amounts of previously forbidden foods, such as pasta, rice, potatoes, buckwheat, beans, pork and a few slices of bread.
"Stabilization" should be considered another way of eating to maintain the new weight: drinking plenty of fluids, a few tablespoons of bran, unlimited proteins and vegetables, an average of 2 different starchy foods per day.
A low carb vegetarian diet
Is a low-carb diet suitable for vegetarians because the usual sources of protein (meat, fish, eggs) are unacceptable for them? As a rule, people in this category are not overweight, but may have an intolerance to carbohydrates, forcing them to minimize their consumption.
Vegetarians usually get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can be completely substituted for these products. For its weight of 28 g, 16 g is protein, 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
For the full development of the child in the womb, the expectant mother must eat properly and balanced. Any diet suffers from its bias, which means that the fetus does not get anything. Therefore, different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fiber, vitamins. So, a low-carbohydrate diet is against pregnant women.
The menu is a low-carb diet for a week
In addition to high-carbohydrate foods, a low-carb diet has a large list of foods that you can use to diversify your menu. Each nutrition system offers its own scheme, but the weekly menu may look like this:
Day 1:
- 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 pot filled with 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;
- 2 breakfasts - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes, a slice of bread;
- afternoon snack - cottage cheese;
- dinner - boiled veal, vegetables.
Day 4:
- breakfast - oatmeal without sugar;
- 2 breakfast - baked sour apple;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable crab.
Day 5:
- breakfast - cottage cheese, coffee;
- 2 breakfast - salad made 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, bread 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 - mackerel cooked with vegetables.
Menu for type 2 diabetes
With type 2 diabetes, fast carbohydrates should be removed 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 used by the patient. The above menu can be used to feed diabetics. Also relevant are dietary preparation methods, low-fat varieties of fish and meat, and dairy products.
Low-carb diet menu for 2 weeks
There are strict diets for those who prefer strict methods to lose weight in a short period of time. Low-carb diet menu for 2 weeks (meals are divided into several meals per day).
Dates:
- 1 - 200 g of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, decoction of herbs (chamomile, lemon balm, rose hips). Drinking is relevant for every day of the whole diet period;
- 2 - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3 - apples, steamed meat;
- 4 - portions of vegetable stew, meatballs cooked with lean meat;
- 5 - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6 - 2 oranges, a glass of milk, 2 egg whites, an omelette;
- 7 - 200 g red fish, vegetable salad, coffee without sugar;
- 8 - a few pieces of hard cheese, boiled chicken;
- 9 - vegetable soup, omelet, kefir, coffee;
- 10 - walnut, grapefruit, meatless wild rice pilaf;
- 11 - 150 g of steamed beef, cabbage and carrot salad;
- 12 - lentil soup, ham 100 g, banana, coffee;
- 13 - vegetarian soup, bread;
- 14 - 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 follow its menu.
Low Carb Diet Recipes
Many recipes tell you how to cook on a low-carb diet.
Soup.They can be cooked with water or broth.
Vegetablescontains the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (no potatoes are used). The heads are divided into flower heads, the rest is cut, dipped in boiling liquid and brought to a ready state. Mushroom soup:chopped mushrooms, shredded processed cheese, onions are added to the broth, and chopped dill is added at the end of cooking. Cabbage soup:Chopped cabbage, sweet pepper, green beans are boiled in water and seasoned with a spoonful of olive oil.
porridge.Because the diet menu is important. . . They are a source of fiber and many nutrients. For a low-carb diet, choose whole grains that contain the highest protein. They include buckwheat, oats, and quinoa, which are not common in our area. Cook with water or unsweetened natural milk.
Vitamins for a low-carb diet
When you are on a low-carb diet, your 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, on a low-carbohydrate diet, you should not take individual vitamins, but choose vitamin-mineral complexes. It will help to consult a doctor about this.
Low-carbohydrate diet and biguanide
Biguanide is a medicine that lowers blood sugar. People with diabetes drink, sometimes to lose weight. If there is some carbohydrate in the diet, what about biguanide? It is recommended to use it for the purpose of increased weight loss in cases of obesity and diabetes, hypertension, high cholesterol levels, disorders of the cardiovascular system, and other special cases.
If there is a diet without biguanides, low-carbohydrate alcoholic beverages (dry wine, whiskey, zero-carb beer), but the calorie intake does not fall below 1200 kcal per day, it may be safe to use the drug. ) is not prohibited.
They start drinking biguanide in a small dose - 500 mg at night, 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 in a low-carb diet have 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, bell pepper;
- an egg;
- 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, cream, whole milk.
What can't you eat?When following a low-carb diet, you cannot eat any sausages, pastries, bread and rolls, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, and sugar. As with any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are not accepted. Cooking methods such as oil frying and deep frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant and lactating women, children and adolescents.
Possible risks
A lack of carbohydrates can lead to dehydration, which puts the liver and kidneys at risk. It also lacks fiber, which reduces bowel movement and causes constipation. Risks associated with the diet include decreased brain function, calcium deficiency, and increased cholesterol.
Another downside of low carb diets is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, a product of fat breakdown. They are formed from fatty acids in the liver. Possible complications are the possibility of intoxication of the body, damage to important organs: liver and kidneys.
Reviews
According to reviews, 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 noted that it was much easier than others because. . . including but not limited to proteins or fats (whichever is chosen).
Another advantage they point out is that you don't touch the food after you're done. By maintaining moderation, you can maintain your current weight for a long time.