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 are broken down immediately, they do not have time to be converted into energy and are deposited under the skin in the form of fats. deposits. A low-carb diet aims to saturate the diet with protein and reduce carbohydrates as much as possible.
Indications for use
Being overweight not only negatively affects a person's appearance, but is also associated with health risks. It entails the risk 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 - to lose excess weight, prevent the risk of developing diseases or contribute to their treatment.
Low carb diet for type 2 and type 1 diabetes
Proteins and fats are absorbed 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 a disease is diagnosed are to lose weight and eat properly. A low glycemic index diet has been shown 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 through diet. In diabetics of this group, insulin is not produced at all by the pancreas, so its dose must be determined by measuring carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take this circumstance into account so as not to cause 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 distinguished 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 leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing consumed fats, that is, fatty dairy products, butter, meat, help to influence their ratio and reduce harmful ones. Raw vegetables and fruits, high carbohydrate juices are very helpful. 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 felt by headaches, noise in the head, dizziness, nausea, spots before the eyes and a fast heartbeat. In addition to the bad situation, this poses risks to life, because. . . it involves heart failure and bleeding.
The causes of the disease are different: from hereditary to bad life, diet 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 for 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 introduce some of the most popular ones.
The essence of a low-carb diet
A low-carbohydrate diet shifts the role of energy source to fat. It is usually obtained from glycogen, into which glucose is converted as a result of metabolic reactions. 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 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 one hour after waking up, 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 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 his excess weight. The diet is also called the "Hollywood" diet because of its successful use 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 mainly proteins, but fats are not excluded. It is believed that in combination 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, while body weight is monitored. Once it stops decreasing, take the last amount as the consumption percentage.
The advantage of this diet is the absence of hunger, because proteins saturate well.
The low carb diet of Dr. Bernstein
Designed for diabetics and is a guide to normalizing blood glucose. He originally developed it 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 became possible to detect the glycemic level at different times of the day and to 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 old age.
Bernstein's low-carb diet is based on a complete ban on foods such as grains, sugar, low-fat dairy products, berries and fruits. At the same time, insulin (for type 1 diabetes), sugar-lowering drugs are used, the dynamics of sugar levels are monitored and the doses of the drugs are adjusted individually.
Enheld low carb diet
Enheld is a Western nutritionist who has written more than one book on low-carb and low-fat diets, which have become real bestsellers. As a practicing physician, he maintains 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 fruit and dried fruit.
But you can have any meat, all kinds of fish, eggs, vegetables that grow above the ground, butter, milk (except low-fat) and dairy products, cheese, nuts, berries. A moderate amount of root vegetables such as carrots, beets and radishes are 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 some dry wine, cognac or whiskey, the main thing is that they do not contain sugar.
Low carb Dukan diet
Facing nutrition issues to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three pounds in a week. This gave 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 up to 72 species, there are no strict restrictions on the amount consumed, you can even use spices.
You should also drink a lot, include oat bran in your diet all the time, exercise moderately and go for walks.
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, which contains recommendations for further proper organization of your diet so that you do not regain the lost weight.
The first stage includes a purely protein menu, without fat and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of fluids.
In the second, protein foods and proteins alternate with vegetables. This can be a 1/1, 3/3 or 5/5 figure, depending on how much weight you need to lose. A larger gap therefore removes more.
In the third phase - products of the previous ones and a small amount of previously forbidden ones, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as a further method of nutrition to stay at the new weight: drink plenty of fluids, several tablespoons of bran, unlimited protein and vegetables, moderate 2 of any starchy foods a day.
Low carb vegetarian diet
Is a low-carb diet valid 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, forcing 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 replacement for these products. For 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 oils 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 receive something. That is why they need different food groups in the diet: fats, proteins, carbohydrates, trace elements, 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 foods that you can use to diversify your menu on a low-carb diet. Each diet system offers its own program, but the menu for the week could be as follows:
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 - fish in the oven.
Day 2:
- breakfast - casserole with cottage cheese, with sour cream, coffee.
- 2nd breakfast - salad with cabbage and carrot.
- 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 veal, greens.
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.
6th day:
- breakfast - buckwheat porridge with milk.
- 2nd breakfast - grapefruit.
- lunch - chicken broth soup, bread toast.
- afternoon snack - kefir;
- dinner - baked eggplant, fish.
7th day:
- breakfast - salad with eggs and squid, 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. lead to a sharp jump 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, and 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 of time, there are stricter diets. Low-carb diet menu for 2 weeks (food per day is divided into several meals).
Days:
- 1st - 200 grams of chicken meat, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal teas (chamomile, lemon balm, rosehip). The drink 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.
- 5th - boiled egg, pea soup, 150 g chicken, yogurt.
- 6th - 2 oranges, a glass of milk, an omelet from the whites of 2 eggs.
- 7th - 200 grams of red fish, vegetable salad, coffee without sugar.
- 8th - several slices of hard cheese, boiled chicken.
- 9th - vegetable soup, omelette, kefir, coffee.
- 10th - nuts, grapefruit, wild rice pilaf without meat.
- 11th - 150 g of steamed beef, cabbage and carrot salad.
- 12th - lentil soup, 100 grams of ham, banana, coffee.
- 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 stay on its 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 stock.
Vegetable includes the following ingredients: broccoli, cauliflower, some carrot, tomato, onion (no potatoes are used). The heads are divided into inflorescences, the rest are cut, immersed in boiling liquid and brought to readiness.Mushroom soup: Chopped mushrooms, grated processed cheese, onions are added to the broth, and chopped dill is added at the end of cooking.Cabbage soup: chopped cabbage, peppers, peas 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 should choose grains with the highest protein content. These include buckwheat, oatmeal and quinoa, which is not very common in our area. Cook using water or natural unsweetened milk.
Vitamins for a low-carb diet
When you follow 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 essential for metabolic reactions. Therefore, when you follow a low-carbohydrate diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. Consulting a doctor will help with this.
Diet low in carbohydrates and biguanide
Diguanide is a medicine that lowers blood sugar. Diabetics drink it and sometimes take it for weight loss. If the diet is already low carb, then what about biguanide? Its use is recommended for weight loss purposes 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 caloric intake does not fall below 1200 kcal per day and there should be no alcohol, although with a diet without biguanides, low-carb alcoholic drinks (dry wine, whiskey, zero-carb beer) are not prohibited.
They start drinking biguanide with a small dose - 500 mg per day at night, after dinner. After 1-2 weeks, it increases and gradually reaches 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 - veal, beef, rabbit, turkey, chicken, as well as offal.
- vegetables - leafy vegetables, cabbage, zucchini, peppers.
- eggs;
- fruits - grapefruit, oranges, lemons, raisins, cranberries, strawberries, pomegranates, green apples.
- nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds.
- dairy products - plain yogurt, kefir, cottage cheese, sour cream, whole milk.
What can't you eat?When you follow a low-carb diet, you absolutely cannot eat various sausages, pastries, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As in any diet, pickles, smoked, sweet drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as frying in oil and frying are not suitable.
Contraindications
A low-carbohydrate diet is not recommended for pregnant, lactating women, children and teenagers.
Potential risks
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. Diet-related risks include reduced brain activity, calcium deficiency, and elevated cholesterol.
Another unfortunate side of low-carb diets 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 related to the possibility of poisoning the body, damage to vital organs: liver and kidneys.
Critics
According to reviews of those who used a low-carb diet to lose weight, they actually managed to lose weight. Sometimes the result reached 10 kg in a month. Many noticed that it was much easier than others, because. . . not limited to protein or fat (depending on which was chosen).
Another advantage they note is that upon completion you don't skip the food. By following the measure, you can maintain your existing weight for a long time.