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 simple and complex, the first ones are fast, have a high glycemic index, break down immediately, do not have time to turn into energy and are stored as fat under the skin. deposits. The goal of a low-carb diet is to saturate the diet with proteins and reduce carbohydrates as much as possible.
Indications for use
Being overweight not only negatively affects a person's appearance, but also poses health risks. It is associated with the risk of developing cardiovascular diseases and diabetes, and puts excessive strain on the joints and spine, which leads to 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 the release of insulin and is used to treat type 2 diabetes. The first recommendations for patients when a disease is diagnosed are weight loss and proper nutrition. A low glycemic index diet has been shown to effectively lower 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. In diabetics belonging to this group, the pancreas does not produce insulin at all, so its dose must be determined by carbohydrate counting.
When using a low-carbohydrate diet for type 1 diabetes, this circumstance must be taken into account so as 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, clogging them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the amount of fat consumed, i. e. fatty dairy products, butter, meat, helps to reduce their ratioand reducing harmful ones. Raw vegetables and fruits, high-carbohydrate fruit juices are very useful. Therefore, a low-carbohydrate diet cannot be used if you have high cholesterol.
A low-carbohydrate diet for high blood pressure
High blood pressure is characterized by an increase in blood pressure and is accompanied by headaches, ringing in the head, dizziness, nausea, blurred vision, and rapid heartbeat. In addition to being in bad condition, this is life-threatening because. . . associated with heart failure and bleeding.
The causes of the disease are different: from heredity to bad lifestyle, nutrition and excess weight. For weight loss associated with high blood pressure, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or arteriosclerosis.
Dried apricots, raisins, bananas, honey and vegetables are desirable foods on the table of hypertensive patients. Restrictions apply to animal fats, salt and alcohol.
Low carb diets for weight loss
Nutritionists have developed a number of nutritional systems based on limiting carbohydrate consumption. Some focus on protein – low carb protein diets – while others focus on fat – high fat diets. Let's introduce some of the most popular ones.
The essence of a low-carb diet
A low-carbohydrate diet shifts the role of energy source to fats. It is usually obtained from glycogen, which is converted into glucose as a result of metabolic reactions. Depletion of its reserves leads to the fact that a person begins to use his own fat reserves.
The essence of the diet is to remove fast carbohydrates from the diet, minimize complexes, and saturate the body with protein, fiber and nutrients. Other rules include eating small and frequent meals, drinking plenty of fluids (a necessary condition for the absorption of proteins), organizing the first meal one hour after waking up and the last 2 hours before going to bed. Sweets, flour, soda, fast food, sweet berries and fruits, pickles, 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 up to 10 kg of weight loss. Its author, Robert Atkins, an American cardiologist, developed it based on research specifically to overcome excess weight. The diet is also called the "Hollywood" diet, as many celebrities use it successfully.
The main rule of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein because it mainly contains proteins, but fats are also excluded. They are believed to promote weight loss in parallel.
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. In 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 the decrease stops, take the last amount as the consumption rate.
The advantage of this diet is the lack of hunger, as proteins saturate well.
Dr. Bernstein's Low Carb Diet
It is intended for diabetics and is a guide to normalizing blood sugar levels. He originally developed it for himself by trial and error, because he suffered from this disease. Thanks to the production of the first blood glucose meters in the plant where he worked, it was possible to track glycemic levels at different times of the day and identify patterns of changes in 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 complex 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, they use insulin (in case of type 1 diabetes), sugar-lowering drugs, monitor the dynamics of sugar levels, and adjust the dosages of drugs individually.
Low carb diet Enheld
Enheld is a Western nutritionist who has written several books on low-carb, low-fat diets that have become real bestsellers. The practitioner argues that there is no better way to shed extra pounds than eating fat, and that there is no link 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 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 with a sweet tooth, there will be good news about the benefits of chocolate with at least 70% cocoa, and alcohol lovers can occasionally indulge in a little dry wine, cognac or whiskey, as long as it does not contain sugar. .
Low-carb Dukan diet
Dealing with nutritional issues 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 his work as a nutrition consultant. Today, his works are successfully used in many countries.
Its diet is low in carbohydrates and proteins, the list of permitted foods includes up to 72 items, there is no strict limit to the amount consumed, you can even use spices.
In addition, you should drink a lot, constantly include oat bran in your diet, exercise moderately and walk.
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 "alternation" - 15 days, the third "consolidation" - 50 days. To lose 10 kg, it takes 3, 50 and 100 days, etc. a final "stabilization" is also available, which includes recommendations for further proper organization of the diet so as 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 per day and plenty of fluids.
On the second, protein-containing foods and proteins alternate with vegetables. This can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. A larger gap accordingly removes more.
In the third phase, the products of the previous ones and, in small quantities, those previously forbidden, such as pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered an additional nutritional method to maintain the new weight: drink plenty of fluids, several tablespoons of bran, unlimited protein and vegetables, 2 moderately starchy meals a day.
Low carb vegetarian diet
Can a low-carbohydrate diet be used for vegetarians, since the usual protein sources (meat, fish, eggs) are unacceptable for them? This category is usually not overweight, but they may have carbohydrate intolerance, which forces them to reduce their consumption to a minimum.
Vegans usually get their protein from beans and grains, but these are high in carbohydrates. Hemp seeds can completely replace these products. They contain 16 grams of protein out of their 28 grams of weight, and also contain 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 develop fully in the womb, the expectant mother must eat properly and in a balanced way. All diets suffer from one-sidedness, which means that the fetus is not getting something. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, microelements, fibers, vitamins. Thus, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week with a low-carbohydrate diet
In addition to carbohydrate-rich foods, we have an extensive list of foods that can help you diversify your menu with a low-carb diet. Each nutritional system offers its own scheme, but the weekly menu can be as follows:
One day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2. breakfast - a piece of cheese, salad leaf;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - fried fish.
2 days:
- breakfast - cottage cheese casserole with sour cream, coffee;
- 2. breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
3 days:
- 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.
4 days:
- breakfast - oatmeal without sugar with butter;
- 2. 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 - yogurt;
- dinner - 2 eggs, vegetable salad.
6 days:
- breakfast - buckwheat porridge with milk;
- 2. breakfast - grapefruit;
- lunch - chicken soup, toasted bread;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
7 days:
- breakfast - egg and squid salad, apple;
- 2. breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - fried mackerel with vegetables in it.
Menu for type 2 diabetes
In case of type 2 diabetes, fast carbohydrates should be excluded from the menu, because. lead to a sharp jump in blood sugar. The patient cannot consume any product with a glycemic index of more than 50-55 units. 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 like strict methods to achieve weight loss in a short period of time, there are stricter diets. Low-carb diet menu for 2 weeks (daily food is divided into several meals).
Days:
- 1. - 200 g of chicken, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal decoctions (chamomile, lemongrass, rosehip). Drinking refers to every day of the entire period of the diet;
- 2. - a handful of walnuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3. - apple, stewed meat;
- 4. - a portion of stewed vegetables, steamed meatballs with lean meat;
- 5. - boiled egg, pea soup, 150 g chicken, yogurt;
- 6. - 2 oranges, a glass of milk, omelet from 2 egg whites;
- 7. - 200 g red fish, vegetable salad, coffee without sugar;
- 8. - several slices of hard cheese, boiled chicken;
- 9. - vegetable soup, omelette, kefir, coffee;
- 10. - walnut, grapefruit, wild rice pilaf without meat;
- 11. - 150 g of stewed beef, cabbage and carrot salad;
- 12. - lentil soup, 100 g of ham, banana, coffee;
- 13. - vegetarian soup, bread;
- 14. - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For even longer-term low-carb diets, such as a month, you can use the Dukan system and stick to your menu.
Low carb diet recipes
Many recipes tell you how to cook on a low-carb diet.
Soups.It can also be cooked with water or broth.
Vegetable contains the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (we do not use potatoes). The heads are divided into inflorescences, the rest are cut off, dipped in boiling liquid and ready.Mushroom soup: chopped chives, grated cheese and onion are added to the broth, and chopped dill is added at the very end of cooking.Cabbage soup: Shredded cabbage, sweet pepper and green peas are boiled in water and seasoned with a spoonful of olive oil.
Porridge.It is important in the diet menu because. . . A source of fiber and many nutrients. For a low-carbohydrate diet, choose cereals with the highest protein content. This includes buckwheat, oatmeal and quinoa, which is not very common in our country. Cook with water or natural milk without sugar.
Vitamins for a low-carbohydrate diet
In the case of a low-carbohydrate diet, the body suffers from 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 necessary for metabolic reactions. Therefore, in the case of a low-carbohydrate diet, you cannot take certain vitamins, but choose vitamin-mineral complexes. Consultation with a doctor will help with this.
Low-carbohydrate diet and biguanide
Biguanide is a drug that lowers blood sugar. Diabetics drink it, and sometimes it is used for weight loss. If the diet already contains few carbohydrates, what about biguanide? It is recommended for use in diabetes aggravated by obesity, high blood pressure, high cholesterol, cardiovascular disorders, and in other special cases in weight loss.
The use of the drug can be safe if the caloric intake does not fall below 1200 kcal per day and alcohol must not be consumed, although with a biguanide-free diet low-carbohydrate alcoholic beverages (dry wine, whiskey, zero-carbohydrate beer) are not prohibited.
They start drinking biguanide with a small dose - 500 mg per day in the evening, after dinner. After 1-2 weeks, it is increased and gradually raised to 1500-2000 mg.
What is possible and what is not?
Several products that can be used with a low-carbohydrate diet have already been mentioned above, but we remind you in summary:
- meat - veal, beef, rabbit, turkey, chicken, and offal;
- vegetables - leafy vegetables, cabbage, zucchini, bell pepper;
- egg;
- fruits - grapefruit, orange, lemon, currant, blueberry, strawberry, pomegranate, green apple;
- nuts - walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame seeds;
- dairy products - natural yogurt, kefir, cottage cheese, sour cream, whole milk.
What can't you eat?In the case of a low-carbohydrate diet, you absolutely cannot eat various sausages, sweets, 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-carbohydrate diet is not recommended for pregnant and lactating women, children and adolescents.
Possible risks
Lack of carbohydrates can lead to dehydration, which endangers the liver and kidneys. It also lacks fiber, which reduces bowel movements and causes constipation. Risks associated with the diet include decreased brain activity, calcium deficiency, and increased cholesterol.
Another unfortunate side of low-carb diets is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, a product of the breakdown of fats. They are formed from fatty acids in the liver. Possible complications include the possibility of poisoning the body and damage to vital organs: liver and kidneys.
Opinions
According to the opinion of those who used a low-carb diet to lose weight, they really succeeded in losing weight. Sometimes the result reached 10 kg in a month. Many commented that it was much easier than others because. . . not limited to proteins or fats (depending on which one was chosen).
Another advantage is that you won't jump on the food after finishing it. By following moderation, you can maintain your existing weight for a long time.