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, has a high glycemic index, breaks down instantly, does not have time to turn into energy and accumulates under the skin in the form of fat. Deposit. A low-carb diet aims to saturate the diet with proteins and reduce carbohydrates as much as possible.
Indications for use
Excess weight not only negatively affects a person's appearance, but is also associated with health risks. This brings the danger of developing cardiovascular diseases, diabetes and is an excessive load on the joints and spine, leading to pathologies. Therefore, the benefits of a low-carb diet are obvious - getting rid of extra pounds, preventing the risk of contracting diseases or contributing to their treatment.
Low carbohydrate diet for type 2 and type 1 diabetes
The absorption of proteins and fats occurs much slower than carbohydrates. It helps reduce insulin release and is used in the treatment of type 2 diabetes. When the disease is diagnosed, the first recommendation to patients 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 adjust sugar levels based on carbohydrate intake, it is best to avoid spikes through diet. Since insulin is not produced at all by the pancreas in this group of diabetics, its dose must be determined by counting carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take this into account so as not to trigger hypoglycemic coma.
Low carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which is produced by the body and the rest comes from food. It is divided into high and low density compounds. The latter are called "bad cholesterol" because they accumulate 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 consumed fats, such as fatty dairy products, butter, meat, help influence their rate and reduce harmful ones. Raw vegetables and fruits and fruit juices with high carbohydrate content are very beneficial. Therefore, a low-carb diet cannot be used if your cholesterol is high.
Low carbohydrate diet for hypertension
Hypertension is characterized by increased blood pressure and is manifested by headaches, noise in the head, dizziness, nausea, spots in the eyes and rapid heartbeat. In addition to its poor condition, this situation is also fraught with life-threatening situations, because. . . requires heart failure and bleeding.
The causes of the disease are different: from hereditary to poor lifestyle, nutrition and excess weight. To lose weight with hypertension, if the disease is not accompanied by high cholesterol or does not carry the burden of atherosclerosis, you can use a short-term low-carb diet.
Foods that are desirable to have on the table of hypertension patients are dried apricots, raisins, bananas, honey and vegetables. Restrictions are placed on animal fats, salt and alcohol.
Low carbohydrate diets for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some focus on proteins (low-carb protein diets), while others focus on fats – high-fat diets. Let's present some of the most popular ones.
The essence of the low-carb diet
A low-carb diet shifts the role of energy source to fats. It is usually taken from glycogen, into which glucose is converted as a result of metabolic reactions. Depletion of reserves causes the person's own fat reserves to be used.
The essence of the diet is to exclude fast carbohydrates from the diet, minimize complex ones and saturate the body with proteins, fiber and nutrients. Other rules include small and frequent meals, drinking plenty of fluids (a necessary condition for the absorption of proteins), having the first meal an hour after waking up and the last meal 2 hours before bedtime. 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 planned for 2 weeks, but it lasts much longer and promises weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, developed it specifically to combat excess weight, based on research. The diet is also called the "Hollywood" diet because it has been used successfully by many celebrities.
The main rule of this type of nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, because it contains mainly protein, but fats are not excluded. Together they are believed to contribute to weight loss.
The Atkins diet consists of 4 stages. The duration of the first is 14 days, during which carbohydrate intake is reduced to 20 g per day. At this stage, serious changes occur in metabolism, i. e. the process of ketosis begins. 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 also monitored. Once it stops falling, take the final amount as your consumption rate.
The advantage of this diet is the absence of hunger, because proteins saturate well.
Dr. Bernstein's Low Carb Diet
It is designed for diabetics and is a guide to normalizing blood sugar. It was initially developed for him through trial and error as he suffered from this disease. Thanks to the production of the first glucometers at the facility where he worked, it was possible to track the glycemic level at different times of the day and determine the pattern of changes that occur depending on food intake and after insulin administration.
It turns out that you can live and work fully by maintaining blood sugar levels. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theory, and live with complicated diabetes into old age 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 berries. In parallel, insulin is used (for type 1 diabetes), sugar-lowering drugs are used, the dynamics of sugar levels are monitored and drug doses are adjusted individually.
low carb diet
Enheld is a Western nutritionist who has written multiple books on low-carb, fat diets that have become bona fide bestsellers. As a general practitioner, he argues that there is no better way to get rid of excess weight than consuming fat and that there is no connection between cardiovascular diseases and fatty foods.
The Enhalda diet prohibits sugar and sweetener substitutes, starch-containing foods (potatoes, rice, white and brown bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.
However, you can eat all kinds of meat, all kinds of fish, eggs, vegetables growing above ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, sour fruits. Moderate amounts of root vegetables such as carrots, beets and radishes are acceptable.
The good news for those with a sweet tooth will be the message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can occasionally have some dry wine, cognac or whiskey, the main thing is that they do not contain sugar. .
Low-carb Dukan diet
To help his friend fight obesity, Dukan, who struggled with nutritional issues, developed a diet that allowed him to lose more than three kilos a week. This gave him the impetus to further his activities as a nutritionist. Now his work is used successfully by a large number of people in many countries.
His diet is low in carbohydrates and protein, the list of allowed foods contains 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, always include oat bran in your diet, moderate exercise and walking.
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" takes 2 days, the second "transformation" - 15 days, the third "consolidation" - 50 days. Losing 10 kg will take 3, 50 and 100 days respectively. A final "stabilization" is also provided, with recommendations for more appropriate regulation of your diet to avoid regaining the lost weight.
The first stage includes a completely protein menu, without fats and carbohydrates, plus 1. 5 tablespoons of bran per day and plenty of fluids.
In the second, protein foods and proteins with vegetables alternate. This could be a 1/1, 3/3 or 5/5 scheme depending on how much weight you need to lose. Accordingly, a larger gap eliminates more.
In the third stage - the products of the previous ones and a small portion of those previously prohibited, such as pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
To stay at the new weight, "stabilization" should be considered as another method of nutrition: plenty of liquids, a few tablespoons of bran, unlimited protein and vegetables, moderate consumption of 2 starchy foods per day.
Low carbohydrate vegetarian diet
Is a low-carb diet feasible for vegetarians, since the usual source of protein (meat, fish, eggs) is unacceptable for them? As a rule, this category of people is not overweight, but they may have carbohydrate intolerance, which forces them to minimize their consumption.
Typically vegans get their protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can be a complete alternative to these products. Of its 28 grams, 16 grams are protein and it also contains healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.
Low carbohydrate diet during pregnancy
In order for the baby to fully develop in the womb, the expectant mother must have a correct and balanced diet. Any diet suffers from being one-sided, which means the fetus cannot receive anything. That is why different groups of nutrients 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 for a low carbohydrate diet
Besides carbohydrate-rich foods, there is an extensive list you can use to diversify your menu on a low-carb diet. Each nutritional system offers its own scheme, but the weekly menu may look like this:
Day 1:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2nd breakfast - a piece of cheese, lettuce leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yoghurt;
- dinner - baked fish.
2 days:
- breakfast - cottage cheese casserole filled with sour cream, coffee;
- 2nd breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
3 days:
- breakfast - omelet 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, greens.
4 days:
- breakfast - unsweetened oatmeal with butter;
- 2nd breakfast - baked sour apple;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable stew.
5 days:
- breakfast - cottage cheese, coffee;
- 2nd breakfast - cucumber, tomato, pepper salad with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yoghurt;
- dinner - 2 eggs, vegetable salad.
6 days:
- breakfast - buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, toast;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
7 days:
- breakfast - egg and squid salad, apple;
- 2nd breakfast - Greek salad;
- lunch - borscht, bread;
- afternoon snack - grapefruit;
- Dinner - baked mackerel with vegetables inside.
Type 2 diabetes menu
Because in case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu. They cause a sharp jump in blood sugar. All products with a glycemic index exceeding 50-55 units should not be consumed by the patient. The above menu can be used to feed diabetics. Also relevant are dietary cooking methods, low-fat fish and meat varieties, and dairy products.
Low carb diet menu for 2 weeks
For those who like strict methods of losing weight in a short time, there are more strict diets. Low-carb diet menu for 2 weeks (daily food is divided into several meals).
Days:
- 1. - 200 g of chicken meat, 300 ml of vegetable broth, 2 glasses of water, a glass of green tea, herbal decoction (chamomile, lemon balm, rosehip). Drinking is valid for every day of the entire diet period;
- 2. - a handful of hazelnuts, half a grapefruit, tomato, a piece of boiled fish, kefir;
- 3. - apple, steamed meat;
- 4th - a portion of vegetable stew, steamed dumplings with lean meat;
- 5. - boiled egg, pea soup, 150 g of chicken, yoghurt;
- 6. - An omelette from 2 oranges, a glass of milk, 2 egg whites;
- 7. - 200 g red fish, vegetable salad, coffee without sugar;
- 8. - a few slices of hard cheese, boiled chicken;
- 9. - vegetable soup, omelet, kefir, coffee;
- 10. - wild rice pilaf without hazelnuts, grapefruit, meat;
- 11. - 150 g steamed 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 suitable only for healthy people. For longer-term low-carb diets, 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 with water or broth.
- VegetableIt contains the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (no potatoes). The heads are divided into inflorescences, the rest are cut, dipped in boiling liquid and brought to readiness.
- Mushroom soup:Chopped champignons, grated processed cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.
- Cabbage soup:chopped cabbage, sweet pepper, green peas are boiled in water, seasoned with a spoon of olive oil.
Porridge.Because it is important in the diet menu. . . 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 are not very common in our region. Cook using water or unsweetened natural milk.
Vitamins for a low-carb diet
When a low-carbohydrate diet is followed, vitamin C deficiency occurs in the body. Along with B vitamins, 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 can not take individual vitamins, but choose vitamin-mineral complexes. Consulting a doctor will help in this regard.
Low carbohydrate diet and biguanide
Biguanide is a medicine that lowers blood sugar. Diabetics drink it and sometimes take it to lose weight. If the diet already contains small amounts of carbohydrates, then what about biguanide? It is recommended to be used for weight loss in diabetic patients with aggravated obesity, hypertension, high cholesterol, cardiovascular system disorders and other special conditions.
The use of the drug may be safe if caloric intake does not fall below 1200 kcal per day, and with a biguanide-free diet there should be no alcohol, although low-carbohydrate alcoholic beverages (dry wine, whiskey, zero-carbohydrate beer). ) is not prohibited.
They start drinking biguanide in a small dose of 500 mg per day, at night after dinner. It is gradually increased to 1500-2000 mg after 1-2 weeks.
What is possible and what is not?
Many products that can be used in a low-carb diet have been mentioned many times above, but to summarize, we would like to remind you that:
- meat - veal, beef, rabbit, turkey, chicken and offal;
- vegetables - leafy vegetables, cabbage, zucchini, bell pepper;
- eggs;
- fruits - grapefruit, orange, lemon, currants, cranberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame;
- dairy products - plain yogurt, kefir, cottage cheese, sour cream, whole milk.
What can't you eat?When following a low-carbohydrate diet, you absolutely cannot eat various sausages, confectionery, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as deep-fat frying and deep-fat frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant, breastfeeding 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 intestinal motility and causes constipation. Risks associated with the diet include decreased brain activity, calcium deficiency, and increased cholesterol.
Another unfortunate aspect of the low-carb diet is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, which are a product of the breakdown of fats. They are formed from fatty acids in the liver. Possible complications are associated with the possibility of poisoning of the body, damage to vital organs: liver and kidneys.
Comments
According to reviews of those who followed a low-carb diet to lose weight, they actually managed to lose weight. Sometimes the result reached 10 kg per month. Because many noted that it was much easier than others. . . it is not limited to proteins or fats (depending on which is chosen).
Another advantage they note is that you don't attack the food once it's done. By acting in moderation, you can maintain your current weight for a long time.