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 instantly, they do not have time to turn 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. It entails the risk of cardiovascular diseases, the development of diabetes, and it is also 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-carbohydrate diets for type 2 and type 1 diabetes
Absorption of proteins and fats occurs 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 recommendation to patients when the disease is diagnosed is 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 dietary spikes. 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, this circumstance must be taken into account in order not to cause a hypoglycemic coma.
Low Carbohydrate 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 compounds of high and low density. The latter are called "bad cholesterol" because they are deposited on the inner walls of blood vessels and clog them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing consumed fats, i. e. fatty dairy products, butter, meat, help to influence their ratio and reduce harmful ones. Raw vegetables and fruits, juices with a high carbohydrate content are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
A low-carbohydrate diet for hypertension
Hypertension is characterized by an increase in blood pressure and is felt by headache, noise in the head, dizziness, nausea, spots before the eyes and rapid heartbeat. In addition to the bad condition, this is life-threatening, because. . . it leads to heart failure and bleeding.
The causes of the disease are different: from heredity to bad lifestyle, diet, 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 with atherosclerosis.
Dried apricots, raisins, bananas, honey and vegetables are desirable foods on the table of hypertensive patients. Restrictions on animal fat, salt and alcohol have been introduced.
Low carb diet for weight loss
Nutritionists have developed many dietary systems based on limiting carbohydrate consumption. Some of them focus on protein - a low-carb diet, while others focus on fat - a high-fat diet. We present some of the most popular.
The essence of a low-carb diet
A low-carbohydrate diet shifts the role of energy source to fat. It is usually drawn 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. 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, 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.
The Atkins Low Carbohydrate Diet
Its main phase is scheduled for 2 weeks, but it lasts much longer and promises a weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, developed it specifically to combat 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. They are believed to promote weight loss in tandem.
The Atkins diet consists of 4 phases. The duration of the first is 14 days, during which the intake of carbohydrates is reduced to 20 g per day. In this phase, there are serious changes 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 every week, while monitoring body weight. 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 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, as he suffered from this disease. Thanks to the production of the first glucometers in the factory where he worked, it was possible to monitor the level of glycemia at different times of the day and identify the pattern of its changes due to food intake and after insulin administration.
It turns out that by maintaining blood glucose levels, you can live and work to the fullest. To achieve recognition for 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 fruit. Insulin (for type 1 diabetes), sugar-lowering drugs are used in parallel, the dynamics of sugar levels are monitored, and drug doses are adjusted individually.
Enheld low-carbohydrate diet
Enheld is a Western nutritionist who has written more than one bestselling book on low-carb and low-fat diets. A doctor, he claims that there is no better way to get rid of excess weight than by consuming fat, and that there is no connection between cardiovascular diseases 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 fruits and dried fruits.
But you can eat any meat, all kinds of fish, eggs, vegetables that grow above the ground, butter, milk (except skim) and dairy products, cheeses, nuts, berries. A moderate amount of root vegetables such as carrots, beets and radishes are acceptable.
For those with a sweet tooth, the good news will be a message about the benefits of chocolate that contains at least 70% cocoa, and alcohol lovers can occasionally afford a little dry wine, cognac or whiskey, the most important thing is that they do not contain sugar.
Dukan low carb diet
Dealing with 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 an incentive for further activities as a nutritionist. Now his work is successfully used by a large number of people in many countries.
His diet is poor in carbohydrates and proteins, the list of permitted foods includes as many as 72 items, there are no strict restrictions on the amount of food eaten, you can even use spices.
You also need to drink a lot, constantly include oat bran in your diet, exercise moderately 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 phase of "attack" lasts 2 days, the second "alternation" - 15 days, the third "consolidation" - 50 days. To lose 10 kg it takes 3, 50 and 100 days, 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 phase includes a purely protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of fluids.
On the second, protein foods and proteins with vegetables alternate. This can be a 1/1, 3/3 or 5/5 scheme, depending on how much weight you need to lose. A larger gap, accordingly, removes more.
In the third phase - the 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 a further way of eating to stay at the new weight: drink plenty of fluids, a few spoons of bran, unlimited amounts of protein and vegetables, in moderation 2 of any starchy foods a day.
A low-carb vegetarian diet
Is a low-carb diet applicable for vegetarians, because 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 reduce their consumption to a minimum.
Usually, vegans get their protein from beans and grains, but they are high in carbohydrates. Hemp seeds can be a complete substitute for these products. Of its 28 g weight, 16 g are proteins, and they also contain healthy omega-3 fatty acids.
Other items on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.
A low-carbohydrate diet during pregnancy
In order for the baby to fully develop in the womb, the future mother needs to eat properly and in a balanced way. Every diet suffers from its one-sidedness, which means that the fetus will not get something. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, microelements, fibers, vitamins. Therefore, a low-carbohydrate diet is contraindicated for pregnant women.
Menu for a week on a low-carb diet
In addition to foods rich in carbohydrates, there is a large list of those that you can diversify your menu on a low-carb diet. Each food system offers its own scheme, but the menu for the week could be like this:
Day 1:
- breakfast - 2 boiled eggs, grapefruit, tea;
- 2. 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;
- 2. breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon snack - kefir;
- dinner - grilled meat and vegetables.
Day 3:
- breakfast - omelette with vegetables;
- 2. breakfast - salad with avocado and shrimp;
- lunch - mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- afternoon snack - fresh cheese;
- dinner - boiled veal, greens.
Day 4:
- breakfast - sugar-free oatmeal with butter;
- 2. breakfast - baked pickled apples;
- lunch - meatballs, salad;
- afternoon snack - grapefruit;
- dinner - vegetable stew.
Day 5:
- breakfast - fresh cheese, coffee;
- 2. breakfast - salad of cucumbers, tomatoes, peppers, topped with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
Day 6:
- breakfast - buckwheat milk porridge;
- 2. breakfast - grapefruit;
- lunch - chicken broth soup, bread toast;
- afternoon snack - kefir;
- dinner - grilled eggplant, fish.
Day 7:
- breakfast - egg and squid salad, apple;
- 2. breakfast - Greek salad;
- lunch - red borscht, bread;
- afternoon snack - grapefruit;
- dinner - baked mackerel with vegetables inside.
Menu for type 2 diabetes
In the case of type 2 diabetes, it is necessary to eliminate 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 for the diet of diabetics. Dietary cooking methods, low-fat fish and meat, and dairy products are also relevant.
Diet menu with low carbohydrates for 2 weeks
For those who like strict methods of achieving weight loss in a short period, there are stricter diets. Low-carb diet menu for 2 weeks (food is divided into several meals per day).
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, rosehip). Drinking is relevant for every day of 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 stew, steamed meatballs with lean meat;
- 5. - boiled egg, pea soup, 150 g of chicken, yogurt;
- 6. - 2 oranges, a glass of milk, an omelet made of 2 egg whites;
- 7. - 200 g of red fish, vegetable salad, coffee without sugar;
- 8. - a few slices of hard cheese, boiled chicken;
- 9. - vegetable soup, omelet, kefir, coffee;
- 10. - nuts, 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 only suitable for healthy people. For an even longer-term low-carb diet, for example, 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 water or broth.
Vegetables contains the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (potatoes are not used). The heads are divided into inflorescences, the rest is cut, dipped in boiling liquid and brought to readiness.Mushroom soup: Chopped mushrooms, grated melted cheese, onions are added to the broth, and chopped dill is added at the very end of cooking.cabbage soup: chopped cabbage, sweet peppers, green 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. These include buckwheat, oatmeal and quinoa, which is not very common in our area. Cook in water or natural milk without sugar.
Vitamins for a low-carbohydrate diet
When on a low-carb diet, the body suffers from a lack of vitamin C. Together 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 you are on a low-carbohydrate diet, you cannot take individual vitamins, but choose vitamin-mineral complexes. Consultation with a doctor will help with this.
A diet low in carbohydrates and biguanides
Bigwanide is a medicine that lowers blood sugar. Diabetics drink it, and sometimes they also take it for weight loss. If the diet is already low in carbohydrates, then what about biguanide? It is recommended to use for weight loss in diabetes with obesity, aggravated by hypertension, high cholesterol level, disorders of the cardiovascular system and 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 must be no alcohol, although with a biguanide-free diet, alcoholic beverages with low carbohydrates (dry wine, whiskey, beer without carbohydrates) 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 increases and gradually leads to 1500-2000 mg.
What is possible and what is not?
Many products that can be used on a low-carb diet have already been mentioned several times 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, currants, cranberries, strawberries, pomegranates, green apples;
- nuts - walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame;
- dairy products - plain yogurt, kefir, fresh cheese, sour cream, whole milk.
What can't you eat?On a low-carb diet, you 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 oil frying and deep frying are not suitable.
Contraindications
A low-carbohydrate diet is not recommended for pregnant women, lactating women, children and adolescents.
Possible risks
A lack of carbohydrates 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. Dietary risks include reduced brain activity, calcium deficiency and increased cholesterol.
Another unfortunate side of low-carb diets is ketosis. It is characterized by an increase in ketones - fragments of carbohydrates, products of fat breakdown. They are formed in the liver from fatty acids. Possible complications are related to the possibility of intoxication of the body, damage to vital organs: liver and kidneys.
Reviews
According to the 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 pointed out that it was much easier than others, because. . . not limited to protein or fat (depending on which one is chosen).
Another advantage they note is that you don't pile on the food when you're done. Adhering to moderation, you can maintain the existing weight for a long time.