Carbohydrates are organic compounds and are found in all cells and tissues of living organisms. Life is impossible without them. Based on its structure, it is divided into simple and complex, the first is fast, with a high glycemic index, breaks down immediately, does not have time to be converted into energy and is stored under the skin in the form of fat. deposit. A low-carbohydrate diet aims to fill the diet with protein 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. This poses a danger of cardiovascular disease, the development of diabetes, and it is an excessive load on the joints and spine, leading to their pathology. Therefore, the benefits of a low-carb diet are obvious - to lose excess weight, prevent the risk of developing a disease, or contribute to its treatment.
Low carbohydrate diet for type 2 and type 1 diabetes
The absorption of protein and fat occurs much slower than carbohydrates. It helps reduce the release of insulin and is used in the treatment of type 2 diabetes. The first recommendation to patients when a disease is diagnosed is to lose weight and eat right. A low glycemic index diet has been proven to be effective in lowering blood glucose 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 in sugar levels through diet. In this type of diabetes sufferer, insulin is not produced by the pancreas at all, so the dose must be determined by calculating carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, this circumstance needs to be taken into account so as not to trigger a hypoglycemic coma.
Low carbohydrate diet for high cholesterol
Cholesterol is a fatty alcohol of which 80% 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 causes strokes and heart attacks. An active lifestyle, eliminating bad habits and reducing consumed fats, namely fatty dairy products, butter, meat, helps to influence the ratio and reduce harmful fats. Raw vegetables and fruit, high carbohydrate juices are very beneficial. Therefore, a low carbohydrate diet cannot be done if you have high cholesterol.
Low carbohydrate diet for hypertension
Hypertension is characterized by increased blood pressure and is felt by headaches, noises in the head, dizziness, nausea, spots before the eyes, and rapid heartbeat. Apart from its worrying condition, it is also fraught with danger to life, because. . . causes heart failure and bleeding.
The causes of this disease are varied: from heredity to poor lifestyle, nutrition and being overweight. To lose weight for hypertension sufferers, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or is not worsened by atherosclerosis.
Desirable foods for hypertensive patients are dried apricots, raisins, bananas, honey and vegetables. Restrictions are imposed on animal fats, salt and alcohol.
Low carbohydrate diet for weight loss
Nutritionists have developed many nutritional 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 present some of the most popular ones.
The essence of a low carbohydrate diet
Low carbohydrate diets shift the role of energy source to fat. It is usually taken from glycogen, where glucose is converted as a result of metabolic reactions. The depletion of its reserves leads to the fact that its own fat reserves begin to be used up.
The essence of this diet is to eliminate fast carbohydrates from the diet, minimize complex carbohydrates, and saturate the body with protein, fiber and nutrients. Other rules include eating small portions and often, drinking plenty of fluids (an important condition for protein absorption), arranging the first meal an hour after waking up, and the last 2 hours before bedtime. Sweets, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise and smoked foods are completely excluded from the diet.
Low Carb Atkins Diet
The main phase is designed for 2 weeks, but lasts longer and promises weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, specially developed it to fight his excess weight. This diet is also called the "Hollywood" diet because it is successfully implemented by many celebrities.
The main rule of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is protein, becauseIt contains mostly protein, but fat is not excluded. It is believed that together 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 major changes occur in metabolism, the process of ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In the next stage, carbohydrates are added to the menu gradually every week, while monitoring body weight. As soon as the decline stops, take the last amount as your consumption level.
The advantage of this diet is that there is no feeling of hunger, because protein meets the needs well.
Low Carb Diet Dr. Bernstein
Designed for diabetics and is a guide to normalizing blood glucose. It was originally developed for himself through trial and error, because he suffered from this disease. Thanks to the production of the first glucometers in the factory where he worked, it was possible to track glycemic levels at different times of the day and identify patterns of their changes due to food intake and after insulin administration.
It turns out that by maintaining blood glucose levels, you can live and work optimally. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theories and, as proof, live with complex diabetes well into old age.
Bernstein's low-carbohydrate diet is based on a complete ban on foods such as cereals, sugar, low-fat dairy products, berries and fruit. In parallel, insulin is used (for type 1 diabetes), sugar-lowering drugs, the dynamics of sugar levels is monitored, and the dose of drugs is adjusted individually.
Low carbohydrate diet Enhanced
Enheld is a Western nutritionist who has written more than one book on the topic of low-carbohydrate and fat diets, which have become bestsellers. As a practicing doctor, he believes that there is no better way to lose excess weight than to consume fat, and that there is no link between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar substitutes and sweeteners, foods containing starch (potatoes, rice, white and brown bread, even whole wheat 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 ground, butter, milk (unless low-fat) and dairy products, cheese, nuts, sour berries. Moderate amounts of root vegetables such as carrots, beets and turnips are acceptable.
For those with a sweet tooth, the good news is the message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers can sometimes afford a small amount of dry wine, cognac or whiskey, the main thing is that they do not contain sugar. .
The Dukan diet is low in carbohydrates
Dealing with 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 his activities as a nutritionist. Now his work is successfully used by many people in many countries.
The diet is low in carbohydrates and protein, the list of permitted foods is 72 items, there are no strict limits on the amount eaten, you can even use spices.
You also need to drink plenty of fluids, include oat bran in your diet at all times, exercise moderately, and walk around.
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 "turnover" - 15 days, the third "consolidation" - 50 days. To lose 10 kg, it takes 3, 50 and 100 days respectively, etc. A final "stabilization" is also provided, containing recommendations for further adjusting your diet so that you do not lose weight again.
The first stage includes a pure protein menu, without fat and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of fluids.
In the second, protein and protein foods with vegetables alternate. This can be a 1/1, 3/3, or 5/5 scheme, depending on how many pounds you need to lose. Therefore, a larger gap will eliminate more.
In the third phase - previous products and a small amount of previously prohibited products, for example pasta, rice, potatoes, buckwheat, peas, pork and some slices of bread.
"Stabilization" should be considered as a method of further nutrition to stay at the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, just 2 starchy foods per day.
Low carbohydrate vegetarian diet
Is a low-carbohydrate diet valid for vegetarians, because ordinary protein sources (meat, fish, eggs) are unacceptable for them? Usually, this category of people is not overweight, but there may be an intolerance to carbohydrates, forcing them to minimize their consumption.
Typically, vegans get their protein from nuts and seeds, but they are rich in carbohydrates. Flax seeds can be a complete replacement for this product. For its 28 g weight, 16 g is protein, and it also contains healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.
Low carbohydrate diet during pregnancy
So that the baby can develop perfectly in the womb, pregnant women need to eat good and balanced food. Any diet is one-sided, which means the fetus will not receive anything. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, microelements, fiber, vitamins. Therefore, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week on a low carbohydrate diet
Apart from carbohydrate-rich foods, there is a large list of foods that you can use to diversify your low-carbohydrate diet menu. Each nutritional system offers its own scheme, but the menu for the week could be something like this:
first day:
- breakfast - 2 boiled eggs, grapefruit, tea;
- second breakfast - a slice of cheese, lettuce leaves;
- lunch - boiled chicken breast, vegetable salad;
- afternoon snack - yogurt;
- dinner - grilled fish.
Day 2:
- breakfast - cottage cheese casserole, topped with sour cream, coffee;
- second breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
3rd day:
- breakfast - omelet with vegetables;
- second breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of rye bread;
- afternoon snack - cottage cheese;
- dinner - boiled veal, green vegetables.
4th day:
- breakfast - oatmeal without sugar with butter;
- second breakfast - baked sour apple;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable soup.
Day 5:
- breakfast - cottage cheese, coffee;
- second breakfast - salad of cucumbers, tomatoes, bell peppers, seasoned with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - buckwheat milk porridge;
- second breakfast - grapefruit;
- lunch - chicken broth soup, toast;
- 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 - grapefruit;
- dinner - grilled mackerel with vegetables inside.
Menu for type 2 diabetes
In type 2 diabetes, fast carbohydrates need to be excluded from the menu, because. they cause a sharp spike in blood glucose. All products whose glycemic index exceeds 50-55 units should not be consumed by patients. The menu above can be used to feed diabetics. Also relevant are food cooking methods, low-fat types of fish and meat, and dairy products.
Low carbohydrate diet menu for 2 weeks
For those who like strict ways to achieve weight loss in a short time, there are more strict diets. Low carbohydrate diet menu for 2 weeks (food per day divided into several meals).
Day:
- 1 - 200 g chicken meat, 300 ml vegetable juice, 2 glasses of water, a glass of green tea, herbal decoction (chamomile, lemon balm, rose hips). Drinking is relevant for every day during the entire diet period;
- 2 - a handful of nuts, half a grapefruit, tomato, a piece of boiled fish, kefir;
- 3 - apple, steamed meat;
- 4 - a portion of vegetable soup, steamed meatballs with lean meat;
- 5 - boiled egg, pea soup, 150 g chicken, yogurt;
- 6 - 2 oranges, a glass of milk, an omelet from the whites of 2 eggs;
- 7 - 200 g red fish, vegetable salad, coffee without sugar;
- 8 - a few slices of hard cheese, boiled chicken;
- 9 - vegetable soup, omelet, kefir, coffee;
- 10 - beans, grapefruit, rice pilaf without meat;
- 11th - 150 g steamed beef, cabbage and carrot salad;
- 12th - lentil soup, 100 g ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14 - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For a long-term low-carbohydrate diet, for example for a month, you can use the Dukan system and still follow the menu.
Low Carb Diet Recipes
Many recipes will tell you how to cook on a low-carb diet.
Soup.They can be cooked in water or stock.
- Vegetablesthe ingredients are as follows: broccoli, cauliflower, a little carrot, tomatoes, onions (don't use potatoes). The head is divided into florets, the rest is cut, dipped in boiling liquid, and 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:shredded cabbage, sweet peppers, green beans boiled in water, seasoned 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 cereals with the highest protein content. These include buckwheat, oatmeal, and quinoa, which are not very common in our area. Cook using water or natural milk without sugar.
Vitamins for a low carbohydrate diet
When on a low-carb diet, the body lacks vitamin C. Together with vitamin B, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also necessary for metabolic reactions. Therefore, when following a low-carbohydrate diet, you should not take vitamins one by one, but choose vitamin-mineral complexes. Consulting a doctor will help with this.
Low carbohydrate and biguanide diet
Biguanide is a drug that lowers blood sugar. Diabetics drink it, and sometimes drink it to lose weight. If food already contains some carbohydrates, then what about biguanides? It is recommended to use it for the purpose of losing weight in diabetics with obesity, 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 it should not contain alcohol, although with a diet without biguanides, low carbohydrate alcoholic drinks (dry wine, whiskey, zero carbohydrate beer) are not prohibited.
They start taking biguanide in small doses - 500 mg per day in the evening, 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 on a low-carbohydrate diet have been mentioned more than once above, but to summarize, 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, 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 absolutely cannot eat various sausages, confectionery products, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sweet drinks, jellies, mayonnaise, ketchup and fatty sauces are not allowed. Cooking methods such as frying in oil and frying are not suitable.
Contraindications
Low-carbohydrate diets are not recommended for pregnant, breastfeeding women, children, and teenagers.
Possible risks
A lack of carbohydrates can cause dehydration, which harms the liver and kidneys. There is also a lack of fiber, which reduces intestinal motility and causes constipation. Risks associated with diet include decreased brain activity, calcium deficiency, and increased cholesterol.
Another downside of low-carb diets is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, fat breakdown products. They are formed in the liver from fatty acids. Possible complications associated with possible intoxication of the body, damage to vital organs: liver and kidneys.
Review
According to reviews from those who went on a low-carbohydrate diet to lose weight, they were successful in losing weight. Sometimes the results reach 10 kg in a month. Many note that it is much easier than others, tk. . . not limited to protein or fat (depending on which one is chosen).
Another advantage they note is that once you're done you don't pounce on the food. By observing moderation, you can maintain your existing weight for a long time.