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 are fast, with a high glycemic index, break down instantly, do not have time to be converted into energy and are deposited under the skin as fat. deposits. A low-carb diet aims to saturate the diet with protein and reduce 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 leads to the risk of cardiovascular diseases, the development of diabetes, it is an excessive load on the joints and spine, which causes their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious - losing excess weight, preventing the risk of developing diseases or contributing 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 insulin secretion and is used to treat type 2 diabetes. The first recommendations for patients when the disease is diagnosed are weight loss and proper nutrition. A low glycemic index diet is 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 this group of diabetics, the pancreas does not produce insulin at all, so its dose should be determined by counting carbohydrates.
When using a low-carbohydrate diet in type 1 diabetes, it is necessary to take this 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 are deposited on the inner walls of blood vessels, blocking them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing consumed fats, in particular, fatty dairy products, butter, meat, contribute to them. Influencing the ratio and reducing harmful substances. Raw vegetables and fruits, high-carbohydrate juices are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
Low carbohydrate diet for hypertension
Hypertension is characterized by an increase in blood pressure and can be felt by headaches, ringing in the head, dizziness, nausea, spots before the eyes and a rapid heartbeat. In addition to the bad condition, it is life-threatening because. . . It causes heart failure and bleeding.
The causes of the disease are different: from heredity to poor lifestyle, diet and overweight. You can use a short-term low-carbohydrate diet to lose weight in hypertension if the disease is not accompanied by high cholesterol or is not aggravated by atherosclerosis.
Apricots, raisins, bananas, honey and vegetables are preferred foods for hypertensive patients. Restrictions are imposed on animal fats, salt and alcohol.
Low carb diet for weight loss
Nutritionists have developed many nutritional systems based on the restriction of carbohydrate consumption. Some of them focus on protein – a low-carb protein diet, while others focus on fat – a high-fat diet. Here are some of the most popular ones.
The essence of a low-carbohydrate diet
A low-carb diet switches the role of energy source to fat. It is usually obtained from glycogen, in which glucose is converted as a result of 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 exclude fast carbohydrates from the diet, minimize complex carbohydrates and saturate the body with proteins, fibers and nutrients. His other rules are small and frequent meals, intake of large amounts of liquid (a necessary condition for protein absorption), organizing the first meal one 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 much longer and promises weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, developed it specifically to fight overweight. The diet is also called the "Hollywood" diet because of its successful use by many famous people.
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 mainly proteins, but fats are not excluded. It is believed that in tandem they contribute to weight loss.
The Atkins diet consists of 4 stages. The duration of the first one 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. i. The body does not produce enough glucose to produce insulin.
In the following stages, carbohydrates are gradually added to the menu every week, while monitoring body weight. Once it stops going down, take the last amount as your usage indicator.
The advantage of this diet is the absence of hunger, because proteins are well saturated.
Dr. Bernstein's Low Carbohydrate Diet
It is intended for diabetics and is a guide for normalizing blood glucose. It was originally developed for himself through trial and error as he suffered from these ailments. Thanks to the production of the first glucometers in the factory where he worked, it was possible to determine the glycemic level at different times of the day and to identify the pattern of its changes after eating and taking insulin.
It turned out that you can live and work fully by maintaining the level of glucose in the blood. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theory, and live with complicated diabetes well into his old age to prove it.
Bernstein's low-carb diet is based on a complete ban on foods such as grains, 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, and drug doses are adjusted individually.
Low carbohydrate diet Enheld
Enheld is a Western nutritionist who has written more than one book on the topic of low-carb, low-fat diets, which have become real bestsellers. A practicing physician, he claims that there is no better way to get rid of extra pounds than to consume 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 grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruit and dried fruit.
But you can eat any meat, all kinds of fish, eggs, vegetables that grow above the 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 who have a sweet tooth, good news will be the message about the benefits of chocolate, which contains at least 70% cocoa, and alcohol lovers can occasionally buy a little dry wine, cognac or whiskey, which most importantly does not contain sugar. .
Low carb Dukan diet
Regarding nutrition, to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three kilograms in a week. This gave him the incentive to continue his work as a nutritionist. Now his works are successfully used by many people in many countries.
His diet is low-carb and high-protein, there are up to 72 products in the list of allowed foods, there are no strict restrictions on the amount of food, you can even use spices.
You also need to drink a lot, constantly include oat bran in your diet, exercise moderately and walk.
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. To lose 10 kg, it will take 3, 50 and 100 days, etc. Sh. A final "stabilization" is also provided, which includes recommendations for further proper organization of your diet so that you do not regain the lost weight.
The first stage includes a pure protein menu, without fats and carbohydrates, as well as daily 1. 5 tablespoons of bran and plenty of fluids.
On the second, protein foods and proteins alternate with vegetables. It can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. A larger gap therefore removes more.
In the third phase - previous products and a small amount previously forbidden, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered a post-meal method to stay at the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited proteins and vegetables, 2 moderately starchy foods a 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 intolerance to carbohydrates, which forces them to minimize their consumption.
Vegans usually get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can be a complete substitute for these products. For its 28 grams of weight, 16 grams are 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 carb diet during pregnancy
In order for the child to develop fully in the womb, the expectant mother must eat properly and in a balanced way. Any diet suffers from its one-sidedness, which means that the fetus cannot get something. Therefore, different food groups are needed in the diet: fats, proteins, carbohydrates, microelements, fiber, vitamins. Therefore, a low-carbohydrate 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 products that you can use to diversify your menu on a low-carb diet. Each food system offers its own scheme, but the weekly menu can be as follows:
1 day:
- Breakfast - 2 boiled eggs, grapefruit, tea;
- 2nd breakfast - a slice of cheese, salad leaves;
- Lunch - boiled chicken breast, vegetable salad;
- Afternoon snack - yogurt;
- Dinner - baked fish.
Day 2:
- breakfast - cottage cheese with sour cream on top, coffee;
- 2nd breakfast - cabbage and carrot salad;
- Dinner - fish, asparagus;
- afternoon snack - kefir;
- Dinner - fried 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 veal, greens.
Day 4:
- Breakfast - oatmeal with sugar-free butter;
- 2nd breakfast - baked sour apple;
- Lunch - meatballs, salad;
- Afternoon snack - grapefruit;
- Dinner - vegetable stew.
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 - milk 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 - baked mackerel with vegetables inside.
Menu for type 2 diabetes
In case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, because. They cause a sharp jump in blood glucose. All products whose glycemic index exceeds 50-55 units should not be consumed by the patient. The above menu can be used to feed diabetics. Dietary methods of preparation, low-fat varieties of fish and meat and dairy products are also relevant.
Low carb diet menu for 2 weeks
For those who like strict methods of losing weight in a short period of time, there are stricter diets. Low-carb diet menu for 2 weeks (food is divided into several meals per day).
days:
- 1st - 200 g of chicken meat, 300 ml of vegetable juice, 2 cups of water, a cup of green tea, herbal decoction (chamomile, lemon balm, rose hips). The drink is relevant for every day of the entire period of the diet;
- 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3rd - apple, steamed meat;
- 4th - portion of vegetable stew, steamed lean meat;
- 5th - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, omelet from 2 egg whites;
- 7th - 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 - nuts, grapefruit, meatless wild rice pilaf;
- 11th - 150 g of steamed beef, cabbage and carrot salad;
- 12th - lentil soup, 100 g ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14th - hard drinks, kefir, nuts.
This diet is only for healthy people. Even 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 will tell you how to cook on a low-carb diet.
soups.They can be cooked with both water and broth.
vegetables Contains the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (potatoes are not used). The heads are divided into florets, the rest are cut, boiled in boiling liquid and brought to readiness.Mushroom soup: Chopped champignons, grated processed cheese, onion, and chopped dill are added to the stew.Cabbage soup: Shredded cabbage, sweet pepper, green peas are boiled in water, boiled with a spoonful of olive oil.
Porridge.Diet menu is important because. . . They are a source of fiber and many nutrients. For a low-carb diet, you should choose grains with the highest protein content. Among them are 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 on a low-carbohydrate diet, the body experiences a lack of vitamin C. 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, while on a low-carbohydrate diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. Consulting a doctor will help you with this.
Low carbohydrate diet and biguanide
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? Its use is recommended for weight loss during obesity, diabetes mellitus, aggravated hypertension, high cholesterol, disorders of the cardiovascular system and 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 should be no alcohol, although with a diet without biguanides, low-carb alcoholic beverages (dry wine, whiskey, zero-carb beer. ) are not prohibited.
They start drinking biguanide in a small dose - 500 mg per day at night, after dinner. After 1-2 weeks, it increases and gradually reaches 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 several times above, 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, blueberry, 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't you eat?Following a low-carb diet, you absolutely cannot eat various sausages, pastries, bread and cookies, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickled, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as oil frying and deep frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant, lactating women, children and adolescents.
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 bowel movements and causes constipation. Risks associated with the diet include decreased brain function, 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, a product of the breakdown of fats. They are produced in the liver from fatty acids. Possible complications are related to the possibility of intoxication of the body, damage to vital organs: liver and kidneys.
Reviews
According to reviews, those who used a low-carb diet to lose weight actually managed to lose weight. Sometimes the result reached 10 kg per month. Many reported that it was much easier than others because. . . Not limited to protein or fat (depending on which is chosen).
Another advantage they mention is that you don't fight over food after you're done. By following moderation, you can maintain the existing weight for a long time.