Carbohydrates are organic compounds and are present 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 type are fast, have a high glycemic index, are broken down immediately, do not have time to be converted into energy and are deposited under the skin under the skin. fat form. deposits. A low-carbohydrate diet is aimed at saturating the diet with protein and reducing the amount of carbohydrates as much as possible.
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Excess weight not only negatively affects a person's appearance but also poses many health risks. It entails the risk of cardiovascular diseases, the development of diabetes, and also causes excessive load on the joints and spine, leading to 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.
Low-carbohydrate diet for type 2 and type 1 diabetes
Protein and fat absorption occurs much more slowly than carbohydrates. It helps reduce insulin release and is used in the treatment of type 2 diabetes. The first advice for patients when diagnosed with the disease is to lose weight and eat properly. Low glycemic index diets have been shown to be effective in reducing blood sugar levels.
Although type 1 diabetes is insulin-dependent and allows hormones to regulate sugar levels based on carbohydrate intake, it's best to avoid spikes through diet. In diabetics of this group, insulin is not produced by the pancreas at all, so its dosage must be determined by calculating the amount of carbohydrates.
When applying a low-carbohydrate diet for type 1 diabetes, this situation must be taken into account so as not to cause a hypoglycemic coma.
Low carb diet for people with 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 is called "bad cholesterol" because it sticks to the inner walls of blood vessels, clogging them. This leads to strokes and heart attacks. An active lifestyle, giving up bad habits and reducing the amount of fat consumed, specifically fatty dairy products, butter, meat, help to influence their proportions and reduce harmful substances. Raw vegetables and fruits, juices high in carbohydrates are very useful. Therefore, a low-carb diet cannot be applied if you have high cholesterol.
Low-carbohydrate diet for high blood pressure
Hypertension is characterized by an increase in blood pressure and causes symptoms of headaches, noise in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. Besides being a bad condition, this is also potentially life-threatening, because. . . causes heart failure and bleeding.
The causes of the disease are very different: from genetics to poor lifestyle, nutrition, overweight. To lose weight when you have high blood pressure, you can follow a low-carbohydrate diet for a short time if the disease is not accompanied by high cholesterol or atherosclerosis.
Desirable foods on the table of people with high blood pressure are dried apricots, raisins, bananas, honey and vegetables. Restrictions apply to animal fats, salt and alcohol.
Low-carb diet for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them focus on protein - a low-carbohydrate diet, while others focus on fats - a high-fat diet. Let's present some of the most popular ones.
The essence of a low-carb diet
Low-carb diets shift the role of energy source to fat. It is usually obtained from glycogen, where glucose is converted as a result of metabolic reactions. Depletion of reserves leads to the fact that one's own fat stores begin to be used.
The essence of the diet is to eliminate fast carbohydrates from the diet, minimize complex ones and saturate the body with proteins, fiber and nutrients. Its other rules include eating small and often, drinking plenty of water (a necessary condition for protein absorption), organizing the first meal an hour after waking up, the last meal 2 hours before going. Sleep. Sweets, flour, soda, fast food, berries and sweet fruits, sauces, mayonnaise and smoked foods are completely excluded from the diet.
Atkins Low Carb 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, specially developed it to combat his overweight. This diet is also known as the "Hollywood" diet because it has been used successfully by many celebrities.
The main principle of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, becauseIt contains mainly proteins, but fats are not excluded. It is believed that in parallel they promote weight loss.
The Atkins diet consists of 4 phases. The first period is 14 days, during which carbohydrate intake is reduced to 20 g per day. At this stage, serious changes occur in metabolism, ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In the following stages, carbohydrates are gradually added to the weekly menu, while body weight is monitored. As soon as it stops decreasing, take the last amount as your consumption.
The advantage of this diet is that there is no feeling of hunger because the protein is well saturated.
Dr. Bernstein's Low Carb Diet
Designed for diabetics and a guide to normalizing blood sugar levels. It was originally developed for himself through trial and error, because he suffered from the disease. Thanks to the production of the first blood glucose meter at the factory where he worked, it was possible to monitor blood glucose levels at different times of the day and determine the pattern of its changes due to food intake andafter insulin injection.
It turns out that by maintaining blood sugar levels, you can live and work to the fullest. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theories and, as evidence, live with complicated diabetes 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. In parallel, insulin is used (for type 1 diabetes), hypoglycemic drugs, changes in sugar levels are monitored and the dosage of the drug is adjusted individually.
Low-carb diets are enhanced
Enheld is a Western nutritionist who has written many books on the subject of low-carbohydrate, high-fat diets, which have become real bestsellers. As a practicing physician, he argued that there was no better way to lose weight than to consume fat and that there was no link between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar substitutes and sweeteners, starchy foods (potatoes, rice, white and brown bread, even whole grain products), breakfast cereals, watersweets, beer, margarine, sweet fruits and dried fruits.
But you can eat any meat, all types of fish, eggs, vegetables that grow above ground, butter, milk (except low-fat) and dairy products, cheese, nuts, sour fruits. Moderate amounts of root vegetables such as carrots, beets and radishes are acceptable.
For those with a sweet tooth, good news will be the message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can occasionally buy some dry wine, cognac or whiskey, whichis that they do not contain sugar. .
Dukan Low Carb Diet
Solving nutritional problems to help his friend fight obesity, Dukan developed a diet that helped him lose more than 3 kg in a week. This motivated him to continue working as a nutritionist. Currently, his work has been successfully used by many people in many countries.
His diet is low in carbohydrates and proteins, the list of allowed foods includes up to 72 items, there are no strict restrictions on the amount eaten, you can even use spices.
You also need to drink plenty of water, include oat bran in your diet at all times, and exercise moderately and go for walks.
The Dukan diet includes many stages, the duration of which depends on the amount of weight you need to lose. So, to lose 5 kg, the first "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 respectively, etc. v. "Stabilization" is finally provided, including recommendations for even more rational organization of the diet so as not to regain lost pounds.
The first stage includes a menu made entirely of proteins, without fats and carbohydrates, as well as 1. 5 spoons of bran per day and plenty of liquids.
The second day, alternate protein-rich foods and proteins with vegetables. This can be a 1/1, 3/3 or 5/5 scheme, depending on the number of kilograms you need to lose. Accordingly, a larger distance will eliminate more.
In the third stage - products of previous ones and small amounts of previously prohibited products, such as pasta, rice, potatoes, buckwheat, peas, pork and a few slicesbread.
"Stabilization" should be considered an additional nutritional method to maintain a new weight: drink plenty of water, a few spoons of bran, unlimited proteins and vegetables, moderately 2 starchy foods per day.
Low-carb vegetarian diet
Is a low-carb diet applicable to vegetarians, since conventional protein sources (meat, fish, eggs) are unacceptable for them? As a rule, this group of people is not overweight, but may have carbohydrate intolerance, forcing them to minimize their consumption.
Typically, vegetarians get protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can be a complete substitute for these products. In 28 g of its weight, 16 g are protein and they also contain healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocados, lettuce, asparagus, vegetable oils and seaweed.
Low carbohydrate diet during pregnancy
In order for the baby to develop completely in the mother's womb, pregnant mothers need to eat a reasonable and balanced diet. Any diet suffers from its one-sidedness, meaning that the fetus will not receive something. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fiber, vitamins. Therefore, low-carbohydrate diets are contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to carbohydrate-rich foods, there is a large list of foods that you can use to diversify your menu on a low-carbohydrate diet. Each nutrition system offers its own regimen, but the menu for the week may be as follows:
The first day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2nd breakfast - a piece of cheese, lettuce leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - grilled fish.
Day 2:
- breakfast - stewed fresh cheese, topped with sour cream, coffee;
- 2nd breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
3rd day:
- breakfast - omelette with vegetables;
- 2nd breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of wholemeal bread;
- afternoon snack - cheese;
- dinner - boiled veal, green vegetables.
4th day:
- breakfast - unsweetened oatmeal with butter;
- Breakfast 2 - grilled sour apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - stewed vegetables.
Day 5:
- breakfast - cheese, coffee;
- 2nd breakfast - salad of cucumbers, tomatoes, peppers, mixed with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
6th:
- breakfast - milk buckwheat porridge;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, toast;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
7th:
- breakfast - egg and squid salad, apple;
- Breakfast 2 - Greek Salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - grilled mackerel with vegetables inside.
Menu for type 2 diabetes
In case of type 2 diabetes, fast carbohydrates need to be eliminated from the menu because. they lead to spikes in blood sugar. Patients should not use all products with a glycemic index exceeding 50-55 units. The above menu can be used to feed people with diabetes. Dietary cooking methods, low-fat fish and meats, and dairy products are also relevant.
Low carb diet menu for 2 weeks
For those who prefer strict short-term weight loss methods, there are more stringent diets. Low-carbohydrate diet menu for 2 weeks (food per day is divided into several meals).
Day:
- 1st time - 200 g of chicken, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, decoction (chamomile, lemon, rose hip). Drinking alcohol was involved every day during the entire diet period;
- 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- Tuesday - apples, steamed meat;
- Wednesday - a portion of stewed vegetables, steamed meatballs with lean meat;
- Thursday - boiled eggs, bean soup, 150 g chicken, yogurt;
- Friday - 2 oranges, a glass of milk, an omelet from the whites of 2 eggs;
- Saturday - 200 g red fish, vegetable salad, unsweetened coffee;
- 8th - a few slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th - nuts, grapefruit, meatless pilaf;
- 11th - 150 g salad of steamed beef, cabbage and carrots;
- 12th - lentil soup, 100 g ham, banana, coffee;
- Day 13 - vegetarian soup, bread;
- 14th - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For example, for a longer-term low-carb diet, for a month, you can use the Dukan system and follow his menu.
Low Carb Diet Secrets
Many recipes will show you how to cook on a low-carb diet.
Soup.They can be cooked in water or broth.
- VegetablesIncludes the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (no potatoes). The heads are divided into inflorescences, the remaining part is cut off, dipped in boiling liquid and brought to cook.
- Mushroom soup:Chopped mushrooms, grated processed cheese, onions are added to the broth, and chopped dill is added at the end of cooking.
- Cabbage soup:Finely chopped cabbage, sweet pepper, green beans boil in water, season with a spoonful 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 are not common in our area. Cook with water or natural unsweetened milk.
Vitamins for low-carb diets
When adopting a low-carbohydrate diet, the body will lack vitamin C. Along with vitamin B, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also needed for metabolic reactions. Therefore, when following a low-carbohydrate diet, you can not take individual vitamins, but choose vitamin-mineral complexes. Consulting a doctor will help with this.
Diet low in carbohydrates and biguanides
Biguanide is a medication that lowers blood sugar levels. Diabetics drink it, and sometimes use it to lose weight. If the diet is already low in carbohydrates, what about biguanides? It is recommended to use it for weight loss purposes in obese diabetics, aggravated by hypertension, high cholesterol levels, disorders of the cardiovascular system and in other special cases.
The use of the drug can be safe if the calorie intake does not fall below 1200 kcal per day, and alcohol should not be consumed, although with a biguanide-free diet, low-carbohydrate alcoholic beverages (dry wine, whiskey, carbohydrate-free beer). ) not banned.
They started taking biguanide in small doses - 500 mg per day in the evening, after dinner. After 1-2 weeks gradually increase to 1500-2000 mg.
What's possible and what's not?
Many products that can be used in a low-carb diet have been mentioned several times above, but in short, we remind you:
- meat - veal, beef, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy vegetables, cabbage, zucchini, bell peppers;
- egg;
- fruits - grapefruit, oranges, lemons, grapes, cranberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - plain yogurt, kefir, cheese, sour cream, whole milk.
What can't you eat?When following a low-carbohydrate diet, you absolutely must not eat many types of sausages, candy, bread, dumplings, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, road. As in any diet, pickles, smoked foods, sweetened drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as deep-frying and deep-frying are not suitable.
Contraindicated
Low-carbohydrate diets are not recommended for pregnant women, breastfeeding women, children, and adolescents.
Risks may occur
A carbohydrate deficiency can lead to dehydration, putting 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 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 formed in the liver from fatty acids. Possible complications are related to the possibility of poisoning the body and damaging important organs: liver and kidneys.
Evaluate
According to reviews from people who applied low-carb diets to lose weight, they actually lost weight. Sometimes the results reach 10 kg in a month. Many people note that it is much easier than others, because. . . not limited to protein or fat (depending on which is chosen).
Another advantage they note is that once you're done, you don't grab the food. By following moderation, you can maintain your current weight over the long term.