Carbohydrates are organic compounds and are found in all cells and tissues of living organisms. Life without them is impossible. According to their structure, they are divided into simple and complex, the first are fast, with a high glycemic index, break down immediately, do not have time to turn into energy and settle under the skin in the form of fat. deposits. The goal of a low-carb diet is to saturate the diet with protein and reduce the amount of 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 creates the threat of cardiovascular diseases, the development of diabetes, as well as excessive load on the joints and spine, which causes their pathologies. Therefore, the advantages of a low-carbohydrate diet are obvious - to lose excess weight, prevent the risk of developing diseases or promote their treatment.
A low-carbohydrate diet for type 2 and type 1 diabetics
Protein and fat are absorbed much more slowly than carbohydrates. It helps reduce insulin release and is used in the treatment of type 2 diabetes. The first recommendations for patients when the disease is diagnosed are to lose weight and eat right. A low glycemic index diet has been shown to effectively lower blood glucose levels.
Although type 1 diabetes is insulin-dependent and allows hormones to adjust sugar levels based on carbohydrate intake, it's best to avoid spikes through diet. In diabetics of this group, the pancreas does not produce insulin at all, so its dose must be determined by counting carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, this circumstance must be taken into account in order to avoid 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 deposit on the inner walls of blood vessels, clogging them. It causes strokes and heart attacks. An active lifestyle, giving up bad habits and reducing the amount of fat consumed, namely fatty dairy products, butter, meat, helps to influence their ratio and reduce the harmful ones. Raw vegetables and fruits, juices with a high carbohydrate content are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
A low-carbohydrate diet for hypertension
Hypertension is characterized by high blood pressure, which can be experienced by headache, noise in the head, dizziness, nausea, spots in front of the eyes, accelerated heartbeat. In addition to its poor condition, it is full of danger to life because. . . causes heart failure and bleeding.
The causes of the disease are various: from congenital to incorrect lifestyle, diet and excess weight. To lose weight with hypertension, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or is not complicated by atherosclerosis.
Dried apricots, raisins, bananas, honey and vegetables are desirable foods for hypertensive patients. Restrictions apply to animal fat, salt and alcohol.
Low carb diet for weight loss
Nutritionists have developed many nutritional systems based on restricting carbohydrate intake. Some focus on protein, a low-carb protein diet, while others focus on fat, a high-fat diet. We will present some of the most popular ones.
The essence of a low-carb diet
A low-carbohydrate diet shifts the role of fat as an energy source. It is usually obtained from glycogen, in which glucose is converted as a result of metabolic reactions. The 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, reduce complex ones and saturate the body with proteins, fibers and nutrients. Its other rules include small and frequent meals, drinking a lot of liquid (a necessary condition for protein absorption), organizing the first meal an 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.
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, developed it specifically to fight his excess weight. The diet is also called the "Hollywood" diet because it is successfully used by many celebrities.
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 mostly proteins, but fats are also not excluded. They are said to promote weight loss in tandem.
The Atkins diet consists of 4 stages. The duration of the first is 14 days, during which carbohydrate consumption is reduced to 20 g per day. At this stage, serious changes in metabolism take place, the process of ketosis begins, i. e. i. The body does not produce enough glucose to produce insulin.
In subsequent stages, carbohydrates are gradually added to the menu every week, while monitoring body weight. As soon as it stops decreasing, take the last amount as your consumption indicator.
The advantage of this diet is the lack of hunger, as proteins saturate well.
Dr. Bernstein's Low Carb Diet
Designed for diabetics and a guide to normalizing blood glucose levels. It was originally developed for himself through trial and error as he suffered from this disease. Thanks to the production of the first glucometers in the factory where he worked, it was possible to track the glycemic level at different times of the day and determine the pattern of its changes caused by food intake and after insulin administration.
It turned out that by maintaining blood glucose levels, you can live and work to the fullest. In order to gain recognition for his technique, Bernstein had to train as a doctor, publish his theory and, as proof, 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. At the same time, insulin (in case of type 1 diabetes), sugar-lowering medications are used, sugar level dynamics are controlled and drug doses are individually adjusted.
A low-carbohydrate diet Enheld
Enheld is a Western nutritionist who has written several books on low-carb and high-fat diets that have become real bestsellers. A practicing physician, he claims that there is no better way to get rid of extra pounds than by consuming 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 fruits and dried fruits.
But there can be any meat, all kinds of fish, eggs, vegetables growing 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 with a sweet tooth, the good news will be the message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can occasionally afford a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar.
Dukan low carb diet
Solving nutritional problems 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 impetus to continue working as a nutritionist. Now his work is successfully used by a large number of people in many countries.
His diet is low in carbohydrates and proteins, the list of permitted foods includes as many as 72 items, there are no strict limits on the amount eaten, and you can even use spices.
You should also drink a lot, always include oat bran in your diet, exercise moderately and go for 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 "change" - 15 days, the third "consolidation" - 50 days. To lose 10 kg it will take 3, 50 and 100 days respectively etc. The final "stabilization" is also provided, which contains recommendations for further proper organization of the diet in order not to regain the lost weight.
The first phase includes a pure protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran every day and plenty of fluids.
Second, protein foods and protein with vegetables change. It can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. A larger gap removes more accordingly.
In the third phase - the previous and slightly previously forbidden products, such as pasta, rice, potatoes, buckwheat, peas, pork and some slices of bread.
"Stabilization" should be considered as an additional nutritional method to maintain the new weight: drink a lot of liquid, several tablespoons of bran, an unlimited amount of protein and vegetables, on average 2 of any starchy food per day.
Low carb vegetarian diet
Is a low-carb diet suitable for vegetarians, because the usual source of protein (meat, fish, eggs) is not acceptable for them? As a rule, this category of people is not overweight, but there may be carbohydrate intolerance, which forces them to reduce their consumption.
Generally, vegans get their protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can completely replace these products. Of its 28g weight, 16g 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 baby 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 will not get something. Therefore, different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fibers, vitamins. Thus, a low-carbohydrate diet is contraindicated in pregnant women.
A weekly menu with 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 nutritional system offers its own scheme, but the weekly menu could be as follows:
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 - fried fish.
Day 2:
- breakfast - cottage cheese casserole, topped with sour cream, coffee;
- 2. breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
Day 3:
- breakfast - omelette with vegetables;
- 2. breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with cream, a slice of whole grain bread;
- afternoon snacks - cottage cheese;
- dinner - boiled veal, greens.
Day 4:
- breakfast - oatmeal without sugar with butter;
- 2. breakfast - fried sour apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable stew.
Day 5:
- breakfast - cottage cheese, coffee;
- 2. breakfast - salad of cucumbers, tomatoes, paprika, dressed with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - milky buckwheat porridge;
- 2. breakfast - grapefruit;
- lunch - chicken broth soup, 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 - fried mackerel with vegetables inside.
Type 2 diabetes menu
In case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, because. they cause a rapid spike in blood glucose levels. The patient should not use any products whose glycemic index exceeds 50-55 units. The above menu can be used to feed diabetics. Dietary cooking methods, low-fat varieties of fish and meat, as well as dairy products are also important.
Low carb diet menu for 2 weeks
For those who like strict methods to achieve weight loss in a short time, there are stricter diets. Low-carb diet menu for 2 weeks (food is divided into several meals per day).
Days:
- 1. - 200 g of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, decoctions of herbs (chamomile, lemon balm, rose hips). Drinking is relevant every day throughout the diet period;
- 2. - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3. - apple, steamed meat;
- 4. - a portion of vegetable stew, steamed meatballs with lean meat;
- 5. - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6. - 2 oranges, a glass of milk, omelet from 2 egg whites;
- 7. - 200 g of red fish, vegetable salad, coffee without sugar;
- 8. - several slices of hard cheese, boiled chicken meat;
- 9. - vegetable soup, omelette, kefir, coffee;
- 10. - nuts, grapefruit, meatless wild rice pilaf;
- 11. - 150 g of steamed beef, cabbage and carrot salad;
- 12. - lentil soup, 100 g ham, banana, coffee;
- 13. - vegetarian soup, bread;
- 14. - hard drinks, kefir, nuts.
This diet is only suitable for healthy people. Even for a long-term low-carb diet, for example, a month, you can use the Dukan system and stick to his menu.
Low carb diet recipes
Many recipes will tell you how to cook a low-carb diet.
Soups.They can be cooked with water or broth.
Vegetablescontains the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (no potatoes are used). The heads are divided into inflorescences, the rest are cut, soaked in boiling liquid and brought to readiness. Mushroom soup:chopped champignons, grated melted cheese, onions are added to the broth, chopped dill is added at the very end of cooking. Cabbage soup:Boil chopped cabbage, sweet pepper, green peas in water, cover with a spoonful of olive oil.
Porridge.Important in the diet menu, because. . . They are a source of fiber and many nutrients. To follow a low-carb diet, you need to choose cereals with the highest protein content. They include buckwheat, oatmeal and quinoa, which is not very common in our area. Prepare using water or natural milk without sugar.
Vitamins for a low-carb diet
Following a low-carb diet, the body suffers from vitamin C deficiency. Along with B vitamins, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also necessary for metabolic reactions. Therefore, following a low-carbohydrate diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. Consulting a doctor will help in this matter.
Low carbohydrate diet and biguanide
Biguanide is a medicine that lowers blood sugar. Diabetics drink it and sometimes use it for weight loss. If the diet is already low in carbohydrates, what about biguanide? It is recommended to use for weight loss in diabetes mellitus with obesity aggravated by hypertension, high cholesterol level, disorders of the cardiovascular system and in other special cases.
Medication can be safe if caloric intake does not fall below 1200 kcal per day and no alcohol, although with a biguanide-free diet, low-carb alcoholic beverages (dry wine, whiskey, zero-carb beer) are not prohibited.
They start drinking biguanide with a small dose - 500 mg per day at night, after dinner. After 1-2 weeks, it is increased and gradually increased to 1500-2000 mg.
What is possible and what is not?
Many products that can be used for a low-carb diet have already been mentioned more than once before, but to summarize, we remind you:
- meat - veal, beef, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy vegetables, cabbage, zucchini, paprika;
- eggs;
- fruits - grapefruit, oranges, lemons, currants, cranberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - yogurt without additives, 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 buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as frying in oil and deep-frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant women, lactating women, children and teenagers.
Possible risks
Carbohydrate deficiency can lead to dehydration, which endangers the liver and kidneys. There is also a lack of fiber, which reduces intestinal motility and causes constipation. Dietary risks include reduced brain function, calcium deficiency, and elevated cholesterol.
Another low-carb diet that fails is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, a product of fat breakdown. They are formed 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 the reviews of 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. . . not just protein or fat (depending on which one was chosen).
Another advantage they note is that you don't bother with the food after you're done. In moderation, you can maintain your current weight for a long time.