Carbohydrates are organic compounds and are present in all cells and tissues of living organisms. Life is impossible without them. Depending on their structure, they are divided into simple and complex, the former are quick, with a high glycemic index, break down instantly, do not have time to transform 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 entails a risk of cardiovascular diseases, the development of diabetes and constitutes an excessive load on the joints and spine, leading to their 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 a disease is diagnosed are to lose weight and eat well. A low-glycemic diet has been shown to be effective in lowering blood sugar.
Although type 1 diabetes is insulin dependent and allows hormones to adjust sugar levels based on carbohydrate intake, it is best to avoid diet-related spikes. 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 for type 1 diabetes, it is necessary to take into account this circumstance 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 blood vessels and obstruct them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing consumed fats, namely fatty dairy products, butter, meat, helps to influence their ratio and reduce harmful ones. Raw vegetables and fruits, juices rich in carbohydrates are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
Low Carb Diet for Hypertension
Hypertension is characterized by an increase in blood pressure and is manifested by headaches, ringing in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. In addition to the poor condition, this carries a danger of life, because. . . causes heart failure and hemorrhage.
The causes of the disease are different: from hereditary to poor lifestyle, nutrition and excess weight. To lose weight with hypertension, you can use a short-term low-carb 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 vegetables. 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-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-carb diet
A low-carbohydrate diet shifts the role of energy source to fats. It usually comes from glycogen, into which 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.
The essence of the diet is to eliminate fast carbohydrates from the diet, minimize complex carbohydrates and saturate the body with protein, fiber and nutrients. Its other rules include light and frequent meals, drinking plenty of fluids (necessary condition for protein absorption), organizing the first meal an hour after waking up, 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
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 to develop it specifically to combat excess weight. This 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, becauseIt contains mainly proteins, but fats are not excluded. In tandem, they are thought to promote weight loss.
The Atkins diet consists of 4 steps. 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 metabolism, the process of ketosis begins, i. e. The body does not produce enough glucose to produce insulin.
In subsequent stages, carbohydrates are gradually added to the menu each week, while body weight is monitored. 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 sugar levels. It was initially developed for himself through trial and error, as he suffered from this condition. Thanks to the production of the first glucometers in the factory where he worked, it was possible to monitor the glycemic level at different times of the day and identify the evolution of its changes due to food intake and after administrationof insulin.
It turned out that by maintaining blood sugar levels, you can live and work fully. For his technique to be recognized, Bernstein had to train as a doctor, publish his theory and, as proof, live to an old age with complex diabetes.
Bernstein's low-carb diet is based on a complete ban on foods such as grains, sugar, low-fat dairy products, berries and fruits. In parallel, insulin is used (for type 1 diabetes), hypoglycemic drugs, the dynamics of sugar levels are monitored and doses of drugs are adjusted individually.
Low-carb diet
Enheld is a Western nutritionist who has written more than one book on the topic of high-fat and low-carb diets, which have become real bestsellers. A practicing physician, he maintains that there is no better way to get rid of extra pounds than by consuming fats, 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, carbonated drinks, beer, margarine, sweet fruits and dried fruits.
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 like carrots, beets and radishes is acceptable.
For those with a sweet tooth, the good news will be the message about the benefits of chocolate containing at least 70% cocoa, and alcohol lovers will occasionally be able to treat themselves to a little dry wine, cognac or whiskey, the main thing isthat they do not contain sugar.
Low Carb Dukan Diet
Facing nutritional issues in order to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three kilos in a week. This gave him the impetus to continue his activities as a nutritionist. Today 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 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, constantly include oat bran in your diet, exercise moderately and take walks.
The Dukan diet consists of several phases, the duration of which depends on the 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 to better organize your diet so as not to regain the lost weight.
The first stage includes a purely protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of fluid.
On the second, protein foods and proteins with vegetables alternate. This can be a 1/1, 3/3 or 5/5 pattern, depending on how many pounds you need to lose. Therefore, a larger gap removes more.
In the third phase - products from the previous ones and a small amount of previously prohibited products, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as another method of eating to maintain the new weight: drink plenty of fluids, several tablespoons of bran, proteins and vegetables as desired, moderately 2 starchy foods per day.
Low-carb vegetarian diet
Is a low-carb 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 their consumption.
Typically, vegans get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can completely replace these products. For every 28g of its weight, 16g is protein and 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
For the baby to develop fully in the womb, the future mother must eat a healthy and balanced diet. Any diet suffers from being one-sided, 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. Thus, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to high-carb foods, there is a long 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 for the week might look 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 meats and vegetables.
3rd day:
- breakfast - vegetable omelet;
- 2nd breakfast - avocado and shrimp salad;
- lunch - mushroom soup without potatoes with sour cream, a slice of wholemeal bread;
- afternoon snack - cottage cheese;
- dinner - boiled veal, green 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, seasoned with olive oil;
- lunch – chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch - soup with chicken broth, 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
In case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, because. they cause a sharp increase in blood sugar. All products with a glycemic index exceeding 50-55 units should not be consumed by the patient. The menu above 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 of losing weight in a short period of time, 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 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 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 chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelette with whites of 2 eggs;
- 7th - 200 g of red fish, vegetable salad, coffee without sugar;
- 8th - several slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th – walnuts, 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;
- the 13th - vegetarian soup, bread;
- 14th - heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For even longer low-carb diets, for example for a month, you can use the Dukan system and stick to its menu.
Low Carb Diet Recipes
There are plenty of recipes that will show you how to cook on a low-carb diet.
Soups.They can be cooked with water or broth.
- Vegetableincludes the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (potatoes are not used). The heads are divided into inflorescences, the rest are cut off, dipped in boiling liquid and ready.
- Mushroom soup:chopped mushrooms, grated processed cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.
- Cabbage soup:shredded cabbage, sweet peppers, green peas are boiled in water, seasoned with a spoon 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 should choose cereals richest in protein. These include buckwheat, oatmeal and quinoa, which are not very common in our region. Cook with water or natural sugar-free milk.
Vitamins for a low-carb diet
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 following a low-carbohydrate diet, you cannot take individual vitamins, but select vitamin and mineral complexes. Consulting a doctor will help you with this.
Low-carb, 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 with the aim of losing weight in cases of diabetes with obesity, aggravated by hypertension, high cholesterol, 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 there should be no alcohol, although with a diet without biguanides, alcoholic beverages atlow-carb (dry wine, whiskey, no-carb beer) are not prohibited.
They start drinking biguanide in 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 as part of a low-carbohydrate diet have already been mentioned above more than once, but to summarize, we remind you:
- meat – veal, beef, rabbit, turkey, chicken as well as offal;
- vegetables – leafy vegetables, cabbage, zucchini, peppers;
- eggs;
- fruits – grapefruit, oranges, lemons, currants, cranberries, 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?When following 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, 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 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 risk of intoxication of the body, damage to vital organs: liver and kidneys.
Comments
According to reviews of those who followed a low-carb diet for weight loss, 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. . . is not limited to proteins or fats (depending on which ones have been chosen).
Another benefit they note is that once finished, you don't lunge at the food. By observing moderation, you can maintain your current weight for a long time.