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, the first are fast, with a high glycemic index, they decompose instantly, do not have time to convert into energy and are deposited under the skin in the form of fat. deposits. A low-carbohydrate 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 carries the danger of cardiovascular diseases, the development of diabetes and excessive load on the joints and spine, leading to pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious: losing weight, preventing the risk of developing diseases or contributing to their treatment.
Low carb diet for type 2 and type 1 diabetes
The absorption of proteins and fats occurs much more slowly than that of 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 depends on insulin and allows hormones to adjust sugar levels based on carbohydrate intake, it is 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, it is necessary to take this circumstance into account to avoid causing 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 high and low density compounds. The latter are called "bad cholesterol" because they are deposited on the internal walls of blood vessels, blocking them. This causes strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing consumed fats, namely fatty dairy products, butter and meat, help to influence their proportion and reduce harmful ones. Raw vegetables and fruits and juices rich in carbohydrates are very useful. Therefore, you cannot use a low-carbohydrate diet if you have high cholesterol.
Low carb diet for hypertension
Hypertension is characterized by an increase in blood pressure and is manifested by headaches, noises in the head, dizziness, nausea, spots before the eyes and tachycardia. In addition to the poor condition, this entails danger to life, because. . . leads to heart failure and bleeding.
The causes of the disease are different: from hereditary to poor lifestyles, nutrition and excess weight. To lose weight with hypertension, a short-term low-carbohydrate diet can be used if the disease is not accompanied by high cholesterol or is not affected by atherosclerosis.
Desirable foods on the table of hypertensive patients are dried apricots, raisins, bananas, honey and vegetables. Restrictions are imposed on animal fats, salt and alcohol.
Low carb diets to lose weight
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them focus on protein (low-carb 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
A low-carbohydrate diet shifts the role of energy source to fats. It is usually extracted from glycogen, into which glucose is converted as a result of metabolic reactions. The depletion of their reserves leads to the use of their own fat reserves.
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, drinking plenty of fluids (a necessary condition for protein absorption), organizing the first meal an hour after waking up and 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.
Low Carb Atkins 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 especially to combat his excess weight. The diet is also called the "Hollywood" diet due to its successful use by many celebrities.
The main rule of such nutrition is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, because it contains predominantly proteins, but fats are not excluded. Together they are believed to contribute to 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 in metabolism occur, the ketosis process begins, i. e. The body does not produce enough glucose to produce insulin.
In the following stages, carbohydrates are gradually added to the menu each week, while monitoring body weight. As soon as it stops decreasing, take the last amount as the consumption rate.
The advantage of this diet is the absence of hunger, because proteins saturate well.
Dr. Bernstein's Low Carb Diet
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 at the plant where he worked, it was possible to track the level of blood glucose at different times of the day and identify the pattern of its changes 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 achieve recognition of his technique, Bernstein had to train as a doctor, publish his theory and, as proof of this, live with complex diabetes until an advanced age.
Bernstein's low-carb diet is based on a complete ban on foods such as cereals, sugar, low-fat dairy products, berries and fruits. In parallel, insulin is used (for type 1 diabetes), sugar-lowering drugs, the dynamics of sugar levels are monitored, and the doses of drugs are adjusted individually.
Enheld Low Carb Diet
Enheld is a Western nutritionist who has written more than one book on the subject of low-fat and low-carbohydrate diets, which have become real bestsellers. As a practicing doctor, he maintains that there is no better way to shed extra pounds than by consuming fat 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 whole wheat bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and nuts.
But you can eat any meat, all types of fish, eggs, vegetables that grow above ground, butter, milk (except low-fat) and dairy products, cheeses, nuts and 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 allow themselves a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar . .
Dukan low carb diet
Dukan, who dealt with nutrition problems to help his friend fight obesity, developed a diet that allowed him to lose more than three kilograms in a week. This prompted him to expand his activities as a nutritionist. Now his work is successfully used by a large number of people in many countries.
Her diet is low in carbohydrates and proteins, the list of permitted foods includes up to 72 items, there are no strict restrictions on the amount consumed, you can even use seasonings.
You also need to drink a lot, include oat bran in your diet all the time, do moderate exercise 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 "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, respectively, etc. A final "stabilization" is also provided, containing recommendations for further proper organization of your diet so as not to regain lost weight.
The first stage includes a purely protein menu, without fats or carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of liquid.
In the second, protein foods and proteins with vegetables alternate. It can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. Therefore, a larger gap removes more.
In the third phase, products from the above and a small amount of those previously prohibited, for example, pasta, rice, potatoes, buckwheat, peas, pork and some slices of bread.
As an additional nutrition method to maintain the new weight, "stabilization" should be considered: drinking plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, and moderately 2 starchy foods a day.
Low carb vegetarian diet
Is a low-carbohydrate diet applicable to vegetarians, since the usual source of protein (meat, fish, eggs) is unacceptable to 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.
Typically, vegans get their protein from beans and grains, but they are high in carbohydrates. Hemp seed can be a complete substitute for these products. For 28g of its weight, 16g is protein and also contains healthy omega-3 fatty acids.
Other menu items include nuts, avocados, lettuce, asparagus, vegetable oil and seaweed.
Low carb diet during pregnancy
For the baby to fully develop in the womb, the future mother needs an adequate and balanced diet. Any diet suffers from one-sidedness, which means that 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 with a low carbohydrate diet
In addition to foods rich in carbohydrates, there is a large list of those that you can use to diversify your menu with a low-carbohydrate diet. Each nutrition system offers its own scheme, but the menu for 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;
- 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;
- snack - kefir;
- dinner: grilled meat and vegetables.
3rd day:
- breakfast - omelet with vegetables;
- 2nd breakfast: salad with avocado and shrimp;
- lunch: mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- snack: cottage cheese;
- dinner: boiled beef, vegetables.
4th day:
- breakfast: sugar-free oatmeal with butter;
- 2nd breakfast: baked sour apples;
- lunch: meatballs, salad;
- 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;
- snack: yogurt;
- dinner: 2 eggs, vegetable salad.
Day 6:
- breakfast: buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch: chicken broth soup, bread toast;
- snack - kefir;
- dinner: grilled eggplant, fish.
Day 7:
- breakfast: egg and squid salad, apple;
- 2nd breakfast: Greek salad;
- lunch: red borscht, bread;
- snack: grapefruit;
- dinner: baked mackerel with vegetables inside.
Menu for type 2 diabetes
In case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, because. They cause a sharp increase 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. Also relevant are dietary cooking methods, low-fat varieties of fish and meat, and dairy products.
Low carb diet menu for 2 weeks
For those who like strict methods to achieve weight loss in a short period, there are more strict diets. Low carbohydrate diet menu for 2 weeks (the meal of the day is divided into several meals).
Days:
- 1st: 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 every day during the entire diet period;
- 2nd - a handful of walnuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
- 3rd - apple, steamed meat;
- 4th - a serving 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 omelette with the whites of 2 eggs;
- 7th - 200 g of red fish, vegetable salad, unsweetened coffee;
- 8th - a few slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelette, kefir, coffee;
- Tenth: walnuts, grapefruit, meatless wild rice pilaf;
- 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 follow their menu.
Low carb diet recipes
Many recipes will tell you how to cook on a low-carb diet.
Soups.They can be cooked with either water or broth.
- VegetableIncludes the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (no potatoes used). The heads are divided into inflorescences, the rest are cut off, immersed in boiling liquid and left ready.
- Mushroom soup:Chopped mushrooms, grated processed cheese, onions and chopped dill are added to the broth at the end of cooking.
- Cabbage Soup:Shredded cabbage, sweet peppers and peas are boiled in water and seasoned with a tablespoon of olive oil.
Porridge.Important in the diet menu, because. . . They are a source of fiber and many nutrients. For a low-carbohydrate diet, it is necessary to choose cereals with a higher protein content. These include buckwheat, oats and quinoa, which is not very common in our area. Cook with water or natural unsweetened milk.
Vitamins for a low carbohydrate diet
When following a low-carbohydrate 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 following a low-carbohydrate diet, you can not take individual vitamins, but rather select vitamin-mineral complexes. Consulting a doctor will help with this.
Low carbohydrate diet and biguanide.
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? Its use is recommended to lose weight in patients with 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 caloric intake does not fall below 1200 kcal per day and there should be no alcohol, although with a diet without biguanides, low-carbohydrate alcoholic beverages (dry wine, whiskey, carbohydrate-free beer). ) are not prohibited.
They start drinking biguanide in a small dose - 500 mg a 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 carbohydrate diet have already been mentioned more than once above, but as a summary we remind you:
- meat: beef, veal, rabbit, turkey, chicken and offal;
- vegetables: leafy vegetables, cabbage, zucchini, bell peppers;
- eggs;
- fruits: grapefruits, oranges, lemons, currants, blueberries, strawberries, pomegranates, green apples;
- 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?If you follow a low-carbohydrate diet, it is absolutely impossible to eat various sausages, sweets, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs and sugar. As in any diet, pickles, smoked foods, sweet drinks, jellies, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as deep frying and frying are not suitable.
Contraindications
A low-carbohydrate diet is not recommended for pregnant women, lactating women, children and adolescents.
Possible risks
A carbohydrate deficiency can cause 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 aspect of the low-carb diet is ketosis. It is characterized by an increase in ketones, carbohydrate fragments, 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 reviews of those who used a low-carbohydrate 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 (depending on which one has been chosen).
Another advantage they point out is that at the end you don't rush into the food. If you observe moderation, you will be able to maintain your current weight for a long time.