Carbohydrates are organic compounds and are present in all cells and tissues of living organisms. Life is impossible without them. According to their composition, they are divided into simple and complex, the first ones 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 in the form of fat. Become. Deposit. The aim of a low-carbohydrate diet is to saturate the diet with proteins and reduce carbohydrates as much as possible.
indications for use
Being overweight not only has a negative impact on a person's appearance, but is also associated with health risks. These include the risk of cardiovascular diseases, the development of diabetes, and excessive load on the joints and spine, leading to their deformity. . Therefore, the benefits of a low-carbohydrate diet are obvious – losing excess weight, preventing the risk of developing diseases or contributing to their treatment.
Low Carbohydrate Diet for Type 2 and Type 1 Diabetes
Protein and fat are absorbed much slower than carbohydrates. It helps reduce insulin release and is used in the treatment of type 2 diabetes. When the disease is diagnosed, patients firstIt is advisable to lose weight and eat right. A low glycemic index diet has proven effective in reducing blood sugar levels.
Although type 1 diabetes is insulin dependent and allows the hormone to adjust sugar levels based on carbohydrate intake, it is best to avoid spikes through diet. In this group of diabetics, insulin is produced by the pancreas. There is no production at all, so its dosage must be determined by counting carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take into account this circumstance so that hypoglycemic coma does not occur.
low carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which is produced by the body, with the rest coming from food. It is divided into high and low density compounds. The latter are called "bad cholesterol" because they bind to the inner walls of blood vessels. are deposited on the arteries, causing them to become blocked. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the fat consumed, namely fatty dairy products, butter, meat, Helps to influence their proportions and reduce harmful habits. Raw vegetables and fruits, juices rich in carbohydrates are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
Low carbohydrate diet for high blood pressure
Hypertension is characterized by an increase in blood pressure and is felt in the form of headache, noise in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. In addition to worsening the condition, it can also be life-threatening. Is because. . . includes heart failure and bleeding.
The causes of the disease are different: from hereditary to poor lifestyle, nutrition and overweight. To lose weight with hypertension, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or atherosclerosis. There is no burden of.
Desirable foods on the table for hypertensive patients are dried apricots, raisins, bananas, honey and vegetables. Animal fats, salt and alcohol are banned.
low carb diet for weight loss
Nutritionists have developed several nutrition systems based on limiting carbohydrate consumption. Some of them focus on protein - low carbohydrate protein diets, while others focus on fat - high fat diets. Let's look at somePresent the most popular.
essence of low carb diet
A low-carbohydrate diet changes the role of energy source to fat. It is usually prepared from glycogen, into which glucose is converted as a result of metabolic reactions. Depletion of its reserves leads to the fact that the individualOwn fat reserves begin to be used.
The essence of the diet is to eliminate fast carbohydrates from the diet, reduce complex carbohydrates, and saturate the body with protein, fiber and nutrients. Its other rules include eating small and frequent meals, drinking plenty of fluids (proteina necessary condition for absorption), includes 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 completelyAre excluded from the diet.
low carb atkins diet
Its main phase is designed for 2 weeks, but it lasts much longer and promises a weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based it on researchThis diet is also called the "Hollywood" diet due to its successful use by many celebrities.
The main rule of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein one, because it consists mainly of protein, but fat is not excluded. It is believed that together they promote weight loss. Are.
The Atkins diet consists of 4 phases. The first period is 14 days, during which carbohydrate intake is reduced to 20 grams per day. At this stage, serious changes occur in the metabolism, the process of ketosis begins, i. e. 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 monitored. As soon as it stops decreasing, take the final amount as your consumption rate.
The advantage of this diet is the absence of hunger, because the protein saturates well.
Dr. Bernstein's Low Carb Diet
Designed for diabetics and is a guide to normalizing blood sugar. It was originally developed for himself through trial and error, as he suffered from this disease. The plant in which heWorked there, thanks to the production of the first glucometer, it was possible to detect the glycemic level at different times of the day and identify the patterns of its changes after food intake and administration of insulin.
It turned out that by maintaining blood sugar levels, you can live and work fully. To achieve recognition of his technique, Bernstein had to train as a doctor, publish his theory and, as proof of this, had to live to old age with complicated diabetes.
Bernstein's low-carb diet is based on the complete prohibition of foods such as any grains, sugar, low-fat dairy products, berries and fruits. In parallel, insulin is used (for type 1 diabetes), to reduce sugar. With medications, the dynamics of sugar levels are monitored, and the dosage of the drug is adjusted individually.
adopted a low-carb diet
Enheld is a Western nutritionist who has written more than one book on the topic of low-carbohydrate, fatty diets, which have actually become bestsellers. A practicing physician, he argues that there is no better way to get rid of extra pounds than by consuming fat. There is no way, and there is no link between heart disease and fatty foods.
The Enhalda diet bans sugar and sweeteners, starchy foods (potatoes, rice, white and brown bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits, and dried fruits.
But you can have any meat, all types of fish, eggs, vegetables growing above the ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, sour berries. Roots such as carrots, beets and radishes. Moderate amounts of vegetables are acceptable.
For those with a sweet tooth, there will be good news about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can sometimes buy a little dry wine, cognac or whiskey, the main thing is that they contain no sugar. Doesn't happen. ,
low carb dukan diet
Dealing with nutritional issues to help his friend fight obesity, Dukan developed a diet that helped him lose more than three kilograms in a week. This allowed him to pursue his activities as a nutritionist. Now his work is successfully used by a large number of people in many countries.
Their diet is low in carbohydrates and proteins, the list of permitted foods includes 72 items, there are no strict restrictions on the amount eaten, you can even use seasonings.
You also need to drink plenty of water, include oat bran in your diet at all times, get moderate exercise and take walks.
The Dukan diet consists of several phases, the duration 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 "Alternative" - 15 days, the third "consolidation" - 50 days. Losing weight by 10 kg will take, respectively, 3, 50 and 100 days, etc. A final "stabilization" is also provided, which contains recommendations for the proper organization of your diet. So that the lost weight cannot be regained.
The first stage includes a completely protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran per day and abundant liquid.
Secondly, protein foods and protein with vegetables are optional. It can be a 1/1, 3/3 or 5/5 plan, depending on how many kilograms you have to lose. Accordingly, aThe bigger the difference, the more it removes.
In the third stage - the previous products and a small amount of previously prohibited products, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as another method of nutrition in order to hold on to the new weight: drink plenty of fluids, several tablespoons of bran, unlimited proteins and vegetables, 2 starchy foods in moderate quantities per day.
low carb vegetarian diet
Is a low-carb diet applicable to vegetarians, since the usual sources of protein (meat, fish, eggs) are unacceptable for them? As a rule, people in this category are not overweight, but they may have carbohydrate intolerance, which forces them to reduce their consumption.
Typically, vegetarians get their protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can be a complete replacement for these products. It has 16 grams of protein for its 28-gram weight, and contains healthy omegaAlso contains -3 fatty acids.
Other foods on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.
Low carbohydrate diet during pregnancy
For the full development of the baby in the womb, the expectant mother needs to eat proper and balanced food. Any diet suffers from its one-sidedness, which means that the fetus will not get anything. That is why different food groups are needed in the diet. Contains: fats, proteins, carbohydrates, microelements, fibre, vitamins. Thus, low carbohydrate diet is prohibited 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 them that you can use to diversify your menu on a low-carbohydrate diet. Each nutrition system offers its own plan, but the menu for the week can be as follows. Is:
First day:
- Breakfast – 2 boiled eggs, grapes, tea;
- Second breakfast – a slice of cheese, lettuce leaves;
- Lunch – boiled chicken breast, vegetable salad;
- Afternoon snack – curd;
- Dinner – Baked fish.
Second day:
- Breakfast – Paneer Pulao, sour cream on top, coffee;
- Second breakfast – cabbage and carrot salad;
- Lunch – fish, asparagus;
- Afternoon snack – kefir;
- Dinner – Grilled meat and vegetables.
day 3:
- Breakfast – omelette with vegetables;
- Second breakfast – salad with avocado and shrimp;
- Lunch – mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- Afternoon snack – cheese;
- Dinner – boiled veal, greens.
Fourth day:
- Breakfast – oatmeal without sugar with butter;
- Second breakfast – baked sour apple;
- Lunch – meatballs, salad;
- Afternoon snack – grapes;
- Dinner – vegetable stew.
Day 5:
- Breakfast – cheese, coffee;
- Second breakfast – salad of cucumbers, tomatoes, peppers, dressed with olive oil;
- Lunch – chicken, broccoli, cauliflower;
- Afternoon snack – curd;
- Dinner – 2 eggs, vegetable salad.
Day 6:
- Breakfast – milk buckwheat porridge;
- Second breakfast – grapes;
- Lunch – chicken broth soup, toast of bread;
- Afternoon snack – kefir;
- Dinner – Grilled eggplant, fish.
Day 7:
- Breakfast – egg and squid salad, apple;
- Second breakfast – Greek salad;
- Lunch – red borscht, bread;
- Afternoon snack – grapes;
- 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 lead to a sharp jump in blood sugar. All products whose glycemic index is more than 50-55 units should not be consumed by the patient. The above menu can be used to feed diabetics. Dietary cooking methods, low-fat varieties of fish and meat, and dairy products are also relevant.
low carb diet menu for 2 weeks
For those who prefer strict methods of weight loss in a short time, more strict diets exist. Low carbohydrate diet menu for 2 weeks (meals per day are divided into several meals).
Day:
- First – 200 grams of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal decoction (chamomile, lemon balm, rose hips). Drinking is relevant for each day of the entire diet period;
- Second – a handful of nuts, half a grapefruit, tomato, a piece of boiled fish, kefir;
- Third – apple, boiled meat;
- Fourth – a portion of vegetable stew, steamed meatballs with lean meat;
- 5th – boiled egg, pea soup, 150 g chicken, curd;
- Sixth – an omelet made from 2 oranges, a glass of milk, 2 egg whites;
- 7th – 200 grams of red fish, vegetable salad, coffee without sugar;
- 8th - several slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th – nuts, grapes, meatless wild rice casserole;
- 11th – 150 g salad of boiled beef, cabbage and carrots;
- 12th – lentil soup, 100 g ham, banana, coffee;
- 13th – Vegetarian soup, bread;
- 14th - 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 stick to its menu.
low carb diet recipes
Many recipes will tell you how to cook on a low-carb diet.
Soup.These can be cooked with water or broth.
vegetable It consists of the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (potatoes are not used). The ends are divided into inflorescences, the rest are cut off, dipped in boiling liquid andIs prepared.mushroom soup: Chopped champignons, grated processed cheese, onions are added to the broth, and chopped dill is added at the end of cooking.cabbage soup: Chopped cabbage, sweet peppers, green peas are boiled in water with a teaspoon of olive oil.
Porridge.Important in the diet 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. Without sugarCook using water or natural milk.
vitamins for low carb diet
Being on a low carbohydrate diet causes Vitamin C deficiency in the body. Together with vitamin B it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also essential for metabolic reactions. Therefore, on a low-carbohydrate diet, you cannot supplement the individual vitamins. You can take it, or rather choose vitamin-mineral complexes. Consulting a doctor will help in this.
Low carbohydrate diet and biguanides
Biguanide is a drug that lowers blood sugar. Diabetics drink it and sometimes take it for weight loss. If the diet is already low in carbohydrates, what about biguanide? It is recommended to be used for the purpose of losing weight in diabetes, high blood pressure, high cholesterol level, cardiovascular system disorders and other special cases with obesity.
The use of the drug can be safe if the calorie intake is not less than 1200 kcal per day, and there should be no alcohol, although accompanied by a diet without biguanides, low carbohydrate alcoholic beverages (dry wines, whiskey, zero carbohydrate beers). ) are not prohibited.
They start drinking biguanide with small doses - 500 mg per day at night after dinner. After 1-2 weeks it is gradually increased 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 above more than once, but briefly, we remind you:
- Meat – veal, beef, rabbit, turkey, chicken, as well as offal;
- Vegetables – leafy vegetables, cabbage, zucchini, capsicum;
- eggs;
- Fruits – grapes, oranges, lemons, currants, cranberries, strawberries, pomegranates, green apples;
- Nuts – walnuts, almonds, pine, 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-carbohydrate diet, you can not eat various sausages, confectionery, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar at all. Like any diet, pickles, smokedFoods, sweet drinks, jellies, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as frying in oil and deep frying are not suitable.
Difference
A low-carbohydrate diet is not recommended for pregnant, breastfeeding women, children, and adolescents.
potential risk
A lack of carbohydrates can lead to dehydration, which puts the liver and kidneys at risk. It also lacks fiber, which reduces intestinal motility and causes constipation. Risks associated with the diet include decreased brain activity. These include deficiency, calcium deficiency and increased cholesterol.
Another unfortunate side effect of low carb diets is ketosis. It is characterized by an increase in ketones – fragments of carbohydrates, a product of the breakdown of fat. These are formed from fatty acids in the liver. Possible complications The possibility of intoxication of the body, damage to vital organs. Disadvantages: Associated with liver and kidneys.
Review
According to reviews of people who used a low-carb diet to lose weight, they really managed to lose weight. Sometimes the result reached 10 kg in a month. Many people said that itWas much easier than the others, because. . . not limited to protein or fat (depending on which one is chosen).
Another advantage they point out is that you do not binge on food when full. By following moderation, you can maintain your current weight for a longer period of time.