Carbohydrates are organic compounds and are present in all cells and tissues of living organisms. Life is impossible without them. Based on their structure they are divided into simple and complex, the former are fast, have a high glycemic index, break down instantly, do not have time to be converted 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.
Directions for use
Excess weight not only negatively affects a person's appearance, but is also associated with health risks. It carries the danger of cardiovascular diseases, the development of diabetes and is an excessive load on the joints and spine, which leads 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
The absorption of proteins and fats occurs much more slowly than carbohydrates. It helps reduce the release of insulin and is used in the treatment of type 2 diabetes. The first recommendations to patients when diagnosed with a disease are to lose weight and eat well. A low glycemic index diet has been shown to be effective in reducing blood glucose levels.
Although type 1 diabetes is insulin-dependent and allows hormones to regulate 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, so its dose must be determined by counting carbohydrates.
When using a low-carb 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 internal walls of the blood vessels, obstructing them. This leads to strokes and heart attacks. An active lifestyle, the elimination of bad habits and the reduction of fats consumed, i. e. full-fat dairy products, butter, meat, help to influence their ratio and reduce harmful ones. Raw vegetables and fruits, carbohydrate-rich juices are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
Low carbohydrate diet for hypertension
Hypertension is characterized by an increase in blood pressure and is manifested by headache, noise in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. In addition to poor conditions, this is fraught with danger to life, because. . . leads to heart failure and hemorrhage.
The causes of the disease are different: from heredity to incorrect 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 hypertensive patients are dried apricots, raisins, bananas, honey and greens. Restrictions are imposed on animal fats, salt and alcohol.
Low carb diets 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. We present some of the most popular.
The essence of a low carbohydrate diet
A low-carb diet shifts the role of energy source to fat. It is usually extracted from glycogen, into which glucose is converted following metabolic reactions. The depletion of its reserves leads to the fact that one's 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 proteins, fiber and nutrients. His other rules include small and frequent meals, drinking lots of liquids (a necessary condition for the absorption of proteins), organizing the first meal an hour after waking up, the last 2 hours before going to sleep. 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 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 combat his excess weight. The diet is also called the "Hollywood" diet due to its success among many celebrities.
The main rule of such nutrition is the complete exclusion of carbohydrates from the menu. In reality, it is a protein, because it contains mainly proteins, but fats are not excluded. Together they are believed to promote weight loss.
The Atkins diet consists of 4 phases. The duration of the first is 14 days, during which carbohydrate intake is reduced to 20 g per day. In this phase, serious changes in metabolism occur, the process of ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In subsequent stages, each week, carbohydrates are gradually added to the menu, while body weight is monitored. As soon as it stops decreasing, take the last amount as your consumption rate.
The advantage of this diet is the absence of hunger, because proteins are well saturated.
Dr. Bernstein's low-carb diet
Designed for diabetics and is a guide to normalizing blood sugar. 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 the glycemic level at different times of the day and identify the trend of its variations due to food intake and after the administration of insulin.
It turned out that by maintaining blood glucose levels, you can live and work fully. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theory and, as proof, live with complex diabetes into old age.
Bernstein's low-carb diet is based on a total ban on foods such as 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 topic of low-carbohydrate and low-fat diets, which have become real bestsellers. Being a practicing doctor, he claims that there is no better way to get rid of extra pounds than consuming fats and that there is no connection between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar substitutes and sweeteners, starchy foods (potatoes, rice, white and wholemeal bread, even whole-grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruit and dried fruit.
But you can eat any meat, all types of fish, eggs, vegetables growing above ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, sour berries. A moderate amount of root vegetables such as carrots, beets and radishes is 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 afford a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar .
Dukan low carb diet
Addressing 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 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 allowed foods includes as many as 72 items, there are no strict restrictions on the amount consumed, you can even use seasonings.
You also need to drink a lot, always include oat bran in your diet, do moderate exercise and go for walks.
The Dukan diet consists of several phases, the duration of which depends on how much weight you want to lose. So, to get rid of 5 kg, the first "attack" phase 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, etc. respectively. A final "stabilization" is also provided, containing recommendations for further correct organization of the diet so as not to regain the lost weight.
The first phase includes a purely protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of liquids.
In the second, protein foods and proteins with vegetables are alternated. 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 stage - the previous products and a small amount of previously prohibited ones, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as an additional method of nutrition to maintain the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited proteins and vegetables, moderately 2 starchy foods per day.
Low carbohydrate vegetarian diet
Is a low-carbohydrate diet applicable to 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, forcing them to minimize consumption.
Typically, vegans get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can completely replace these products. Out of 28g of its weight, 16g is protein and 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
In order for the baby to develop fully in the womb, the future mother must eat correctly and balancedly. Any diet suffers from its one-sidedness, which means that the fetus will not receive anything. That is why several 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
In addition to carbohydrate-rich foods, there is a large list of those that you can use to diversify your menu on a low-carb diet. Each nutritional system offers its own scheme, but the menu of the week could be like this:
1st 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 - 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 - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of wholemeal bread;
- afternoon snack - cottage cheese;
- dinner: boiled veal, 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, peppers, dressed with olive oil;
- lunch: chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - milk buckwheat porridge;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, toast;
- afternoon snack - kefir;
- dinner: grilled aubergines, 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, because. lead to a sharp jump in blood sugar. All products whose glycemic index exceeds 50-55 units must not be consumed by the patient. The above menu can be used to feed diabetics. Also relevant are dietary cooking methods, low-fat fish and meat varieties, and dairy products.
Low carb diet menu for 2 weeks
For those who prefer strict methods to achieve weight loss in a short period, there are more strict diets. Low carbohydrate diet menu for 2 weeks (food per day is divided into several meals).
Days:
- 1 - 200 g of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal decoctions (chamomile, lemon balm, rose hips). Drinking is relevant 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;
- 5 - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelette of 2 egg whites;
- 7 - 200 g of red fish, vegetable salad, sugar-free coffee;
- 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 steamed 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 suitable only for healthy people. Even for long-term low-carb diets, for example for a month, you can use the Dukan system and stick to its menu.
Low carb diet recipes
Numerous recipes will tell you how to cook on a low-carb diet.
Soups.They can be cooked with either water or broth.
- Vegetablesincludes the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (potatoes are not used). The heads are divided into inflorescences, the rest are cut, immersed in boiling liquid and brought to readiness.
- Mushroom soup:Chopped champignons, grated melted cheese, onions are added to the broth, and at the end of cooking, chopped dill is added.
- Cabbage soup:chopped cabbage, peppers, peas are 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 grains with the highest protein content. Among these we remember buckwheat, oatmeal and quinoa, which is not very common in our area. Cook using water or natural milk without sugar.
Vitamins for a low carb diet
When following a low-carb diet, the body suffers from a deficiency 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 following a low-carbohydrate diet, you can not take individual vitamins, but select 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 take it to lose weight. If the diet is already low in carbohydrates, what about biguanide? It is recommended to use it for the purpose of losing weight in diabetes 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 alcohol should not be consumed, even if on a biguanide-free diet, alcoholic beverages with low carbohydrate content (dry wine, whiskey, zero carb beer) are not prohibited.
They begin to drink 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 several times above, but to summarize, we remind you:
- meat: veal, beef, rabbit, turkey, chicken and offal;
- vegetables - leafy greens, cabbage, zucchini, peppers;
- egg;
- fruit: grapefruits, 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-carb diet, it is absolutely not possible to 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, jellies, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as oil frying and deep frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant women, breastfeeding women, children and adolescents.
Possible risks
A carbohydrate deficiency 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 unfortunate side of the low-carb diet 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 associated with the likelihood of intoxication of the body, damage to vital organs: liver and kidneys.
Reviews
According to the reviews of those who followed 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 limited to protein or fat (whichever you chose).
Another benefit they note is that once completed there is no jumping on the food. Observing moderation, you can maintain your current weight for a long time.