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, and the first are fast, with a high glycemic index, they are instantly broken down, they do not have time to turn into energy and are deposited under the skin in the form of fat. deposits. A low-carb diet aims to saturate the diet with protein 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 leads to the danger of cardiovascular diseases, the development of diabetes and excessive load on the joints and spine, which leads to their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious - to lose extra pounds, prevent the risk of developing diseases or contribute to their treatment.
A low-carbohydrate diet in type 2 and type 1 diabetes
Protein and fat are digested much more slowly than carbohydrates. It helps to reduce the release of insulin and is used in the treatment of type 2 diabetes. The first recommendations to patients when the disease is diagnosed are to lose weight and eat properly. 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. In diabetics of this group, insulin is not produced by the pancreas at all, so its dose must be determined by counting carbohydrates.
When using a low-carbohydrate diet in type 1 diabetes, it is necessary to take this fact into account in order 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 and the rest comes from food. It is divided into compounds of high and low density. 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, giving up bad habits and reducing the consumption of fats, namely fatty dairy products, oil, meat, help 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 an increase in blood pressure and is felt by headaches, noise in the head, dizziness, nausea, spots before the eyes and a rapid heart rate. In addition to bad condition, this also poses a danger to life, since. . leading to heart failure and hemorrhage.
The causes of the disease are different: from heredity to poor lifestyle, nutrition 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 burdened by atherosclerosis.
Desirable foods on the table of hypertensives are dried apricots, raisins, bananas, honey and vegetables. Restrictions are imposed on animal fat, salt and alcohol.
Low carb diets for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them emphasize protein - low-carb protein diets, and others - fat - high-fat diets. Let us introduce you to some of the most popular ones.
The essence of the low-carbohydrate diet
A low-carb diet shifts the role of energy source to fat. It is usually derived from glycogen, into which glucose is converted as a result of metabolic reactions. Depletion of its reserves leads to the fact that the own fat reserves 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 protein, fiber and nutrients. His other rules include small and frequent meals, intake of plenty of fluids (a necessary condition for the absorption of proteins), organizing the first meal an hour after waking up, the last 2 hours before going to bed. Sweets, flour, soda, fast food, sweet fruits and berries, pickles, mayonnaise and smoked foods are completely excluded from the diet.
Low Carb Atkins 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, the American cardiologist Robert Atkins, based on research, developed it specifically to fight obesity. The diet is also called "Hollywood" because of its successful implementation 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 not excluded. It is believed that in tandem they promote 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 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, monitoring body weight. As soon as it stops decreasing, take the last amount as the cost rate.
The advantage of this diet is the lack of hunger, since proteins saturate well.
Dr. Bernstein's Low Carb Diet
Designed for diabetics and is a guide to normalizing blood sugar. It was originally developed for him through trial and error as he suffers from this disease. Thanks to the production of the first glucometers at the plant where he worked, it was possible to track the level of glycemia at different times of the day and identify the pattern of its changes due to food intake and after administration of insulin.
It turned 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 theory and, as proof, live with complicated diabetes well into old age.
Bernstein's low-carb diet is based on a complete ban on foods such as all grains, sugar, low-fat dairy products, berries and fruits. In parallel, insulin (for type 1 diabetes), sugar-lowering drugs are used, the dynamics of sugar levels are monitored, and drug doses are adjusted individually.
Enheld low carb diet
Enheld is a Western nutritionist who has written more than one book on the subject of low-carb and low-fat diets, which have become real bestsellers. A practicing physician, he claims that there is no better way to get rid of extra pounds than eating fat and that there is 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, soft drinks, beer, margarine, sweet fruits and dried fruits.
But you can eat any meat, all types of fish, eggs, vegetables that grow above the ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, sour fruits. A moderate amount of root vegetables such as carrots, beets and radishes is acceptable.
For sweet lovers, good news will be the announcement of the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can occasionally indulge in a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar.
Low carb Dukan diet
Dealing with the problems of nutrition to help his friend in the fight against obesity, Dukan developed a diet that allowed him to lose more than three kilograms in one week. This gives him the impetus to continue his activities 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 restrictions on the amount eaten, you can even use spices.
You should also drink a lot, include oat bran in your diet all the time, 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 weight by 10 kg, it will take 3, 50, respectivelyand 100 days, etc. A final "stabilization" is also provided, containing recommendations for further proper organization of your diet so as not to regain the lost weight.
The first stage includes a pure protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of liquid.
The second alternates protein foods and proteins with vegetables. This can be a 1/1, 3/3 or 5/5 scheme, depending on how many pounds you need to lose. A larger gap, accordingly, removes more.
In the third phase - products from the previous ones and a small amount of those forbidden before, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilizing" should be seen as a further method of eating to maintain the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, moderately 2 of any starchy foods a day.
Low carb vegetarian diet
Is a low-carb diet suitable 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 there may be an intolerance to carbohydrates, which forces them to minimize their consumption.
Vegans usually get their protein from beans and grains, but they are high in carbohydrates. Hemp seed can be a complete substitute for these products. For 28 g of its weight, 16 g is protein, and it also contains 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. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fibers, vitamins. Thus, a low-carbohydrate diet is contraindicated 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 those that you can use to diversify your menu on a low-carb diet. Each food system offers its own scheme, but the menu for the week can be 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 - yogurt;
- dinner - baked fish.
Day 2:
- breakfast - cottage cheese casserole 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 - avocado and shrimp salad;
- lunch - mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- afternoon snack - cottage cheese;
- dinner - boiled beef, vegetables.
4th day:
- breakfast - sugar-free oatmeal with butter;
- 2nd breakfast - baked sour apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable stew.
Day 5:
- breakfast - cottage cheese, coffee;
- 2nd breakfast - salad of cucumbers, tomatoes, pepper, drizzled with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - buckwheat milk porridge;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, bread toast;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
Day 7:
- breakfast - egg and squid salad, apple;
- 2nd breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - baked mackerel with vegetables inside.
Menu for type 2 diabetes
With type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, becauselead to a sharp spike in blood glucose. All products whose glycemic index exceeds 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, 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, there are stricter diets. Low-carb diet menu for 2 weeks (food per day is divided into several meals).
Days:
- 1st - 200 g of chicken meat, 300 ml of vegetable juice, 2 cups of water, a cup of green tea, herbal decoctions (chamomile, lemon balm, rose hips). Drinking is suitable for every day of the entire diet period;
- 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3rd - apple, steamed meat;
- 4th - a portion of vegetable stew, steamed meatballs with lean meat;
- 5th - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelet from the whites of 2 eggs;
- 7th - 200 g of red fish, vegetable salad, coffee without sugar;
- 8th - a few slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th - nuts, grapefruit, wild rice pilaf without meat;
- 11th - 150 g of steamed beef, cabbage and carrot salad;
- 12th - lentil soup, 100 g of ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14th - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For even longer-term low-carb diets, for example, for a month, you can use the Dukan system and stick to his menu.
Recipes for a low-carb diet
Numerous recipes will tell you how to cook on a low-carb diet.
Soups.They can be cooked with both water and broth.
A vegetable includes the following ingredients: broccoli, cauliflower, some carrot, tomato, onion (potatoes are not used). The heads are divided into inflorescences, the rest are cut, dipped in boiling liquid and brought to readiness.Mushroom soup: chopped champignons, grated melted cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.Cabbage soup: grated cabbage, sweet peppers, green peas are boiled in water, seasoned with a spoonful of olive oil.
mess.Important in the diet menu because. . . They are a source of fiber and many nutrients. For a low-carb diet, you should choose cereals with the highest protein content. These include buckwheat, oats and quinoa, which is not very common in our area. Cook with water or natural milk without sugar.
Vitamins for a low-carb diet
When you're on a low-carb diet, the body suffers from a lack of vitamin C. 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, when you are on a low-carb diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. A consultation with a doctor will help with this.
Diet low in carbohydrates and biguanides
Biguanide is a medicine that lowers blood sugar. Diabetics drink it, and sometimes for weight loss. If the diet is already low in carbohydrates, then what about biguanide? It is recommended to be used for weight loss in diabetes with obesity aggravated by hypertension, high cholesterol, diseases of the cardiovascular system and in other special cases.
The use of the drug can be safe if the caloric intake does not fall below 1200 kcal per day and you should not drink alcohol, but with a diet without biguanides, alcoholic drinks with a low carbohydrate content (dry wine, whiskey, beer with zero carbohydrates). ) 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 brought to 1500-2000 mg.
What is possible and what is not?
Many products that can be used in a low-carb diet have already been mentioned more than once above, but to summarize, we remind you:
- meat - beef, veal, rabbit, turkey, chicken, as well as offal;
- vegetables - leafy vegetables, cabbage, zucchini, peppers;
- eggs;
- fruits - grapefruits, oranges, lemons, blackcurrants, blueberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame;
- dairy products - plain yogurt, kefir, cottage cheese, cream, whole milk.
What can't you eat?When following a low-carb diet, you absolutely cannot eat various sausages, confectionery, 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, lactating 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 downside of a low-carb diet 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 really managed to lose weight. Sometimes the result reaches 10 kg in a month. Many have noted that it is much easier than others because. . . not limited to protein or fat (depending on which is selected).
Another benefit they note is that you don't binge on food after finishing. By observing moderation, you can maintain your existing weight for a long time.