Carbohydrates are organic compounds and are found 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 first are fast, have a high glycemic index, are broken down immediately, do not have time to be converted into energy and are deposited under the skin in the form of fat deposits. The goal of a low-carbohydrate diet is to saturate the food with proteins and reduce carbohydrates as much as possible.
Instructions for use
Excess weight not only has a negative impact on a person's appearance, but is also associated with health risks. It poses a risk of cardiovascular diseases, the development of diabetes and is an excessive load on the joints and spine, leading to their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious: you can lose excess weight, prevent the risk of developing diseases or contribute to their treatment.
Low-carbohydrate diet for type 2 and type 1 diabetes
Proteins and fats are absorbed much more slowly than carbohydrates. It helps reduce insulin secretion and is used in the treatment of type 2 diabetes. The first recommendations to patients when diagnosing a disease are to lose weight and eat right. A low glycemic index diet has been shown to be effective in reducing blood sugar 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 by the pancreas at all, so the dose must be determined by counting carbohydrates.
When using a low-carbohydrate diet for type 1 diabetes, this circumstance must be taken into account so as not to trigger a hypoglycemic coma.
Low-carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which is produced by the body itself, the rest comes from food. It is divided into high and low density compounds. The latter are therefore 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 the fats consumed, especially fatty dairy products, butter, meat, help to influence their ratio and reduce harmful ones. Raw vegetables and fruits as well as juices rich in carbohydrates are very useful. Therefore, a low-carb diet cannot be used if you have high cholesterol.
Low-carbohydrate diet for high blood pressure
High blood pressure is characterized by an increase in blood pressure and is manifested by headaches, noise in the head, dizziness, nausea, spots in front of the eyes and a racing heart. In addition to the poor condition, this also poses a risk to life, because. . . leads to heart failure and bleeding.
The causes of the disease are different: from hereditary to poor lifestyle, diet and obesity. 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 apply to 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 proteins - low-carb protein diets, while others focus on fats - 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 fats. It is usually obtained from glycogen, which is converted into glucose through metabolic reactions. The depletion of its reserves leads to the depletion of its own fat reserves.
The essence of the diet is to exclude fast carbohydrates from the diet, minimize complex ones and saturate the body with proteins, fiber and nutrients. Other rules include small and frequent meals, drinking plenty of fluids (a necessary condition for protein absorption), the first meal one hour after waking up and the last two hours before bedtime. Sweets, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise and smoked foods are completely excluded from the menu.
Low carb Atkins diet
Its main phase is designed to last 2 weeks, but lasts significantly longer and promises weight loss of up to 10 kg. Its author, the American cardiologist Robert Atkins, developed it based on his research specifically to combat his excess weight. Due to its successful use by many celebrities, the diet is also called the "Hollywood" diet.
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 predominantly proteins, but fats are not excluded. They are believed to promote weight loss at the same time.
The Atkins diet consists of 4 steps. The duration of the first is 14 days, with carbohydrate intake reduced to 20 g per day. At this stage, serious changes occur in metabolism, the process of ketosis begins, i. e. H. The body does not produce enough glucose to produce insulin.
In the following phases, carbohydrates are gradually added to the diet on a weekly basis while body weight is monitored. Once the decline stops, take the last amount as the consumption rate.
The advantage of this diet is the absence of hunger, as proteins fill you up well.
Dr. Bernstein's low carb diet
Designed for diabetics and is a guide to normalizing blood sugar. It was originally developed through trial and error for himself as he suffered from this disease. Thanks to the production of the first blood glucose meters in the factory where he worked, it was possible to track the glycemic value at different times of the day and see the pattern of its changes due to food intake and after the administration of insulin.
It turns out that maintaining blood sugar levels allows you to live and work fully. To gain recognition for his technique, Bernstein had to train as a doctor, publish his theory and, as proof of it, live with complex diabetes into old age.
Bernstein's low-carb diet is based on completely eliminating foods such as grains, sugar, low-fat dairy products, berries and fruits. In parallel, insulin (for type 1 diabetes) and sugar-lowering drugs are used, the dynamics of the sugar level are monitored and the drug dose is adjusted individually.
Low carb diet Enheld
Enheld is a Western nutritionist who has written more than one book on the subject of low-carb, high-fat diets, which have become real bestsellers. As a practicing doctor, he argues that there is no better way to get rid of extra pounds than by eating fat, and that there is no connection between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar and sweetener substitutes, starchy foods (potatoes, rice, white and brown bread, even whole grains), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.
But you can eat any meat, all types of fish, eggs, vegetables growing above the ground, butter, milk (except low-fat) and dairy products, cheese, nuts and sour berries. A moderate amount of root vegetables such as carrots, beets and radishes is acceptable.
For those with a sweet tooth, the message about the benefits of chocolate with at least 70% cocoa is good news, and alcohol lovers can now and then afford a little dry wine, cognac or whiskey, as long as they do not contain sugar.
Low carb Dukan diet
Dukan dealt with nutritional issues to help his friend fight obesity and developed a diet that allowed him to lose more than three kilograms in a week. This gave him the impetus to further expand his work as a nutritionist. His work is now 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 foods, there are no strict restrictions on quantities, you can even use spices.
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 how much weight you need to lose. So, to lose 5 kg, the first phase "attack" lasts 2 days, the second "change" – 15 days, the third "consolidation" – 50 days. To lose 10 kg, it takes 3, 50 or 100 days, etc. A final "stabilization" is also given, which contains recommendations for further proper organization of your diet so as not to gain weight again.
The first stage includes a pure protein menu, without fats and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of liquid.
In the second, protein foods and proteins alternate with vegetables. 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 phase - products of the previous and a small amount of previously prohibited products, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
Another nutritional method that should be considered to maintain the new weight is "stabilization": drink plenty of fluids, several tablespoons of bran, unlimited proteins and vegetables, moderately 2 starchy foods per day.
Vegetarian low-carb diet
Does a low-carb diet make sense for vegetarians because the usual source of protein (meat, fish, eggs) is unacceptable for them? This group of people is usually not overweight, but they may have a carbohydrate intolerance that forces them to minimize their consumption.
Vegans typically get their protein from beans and grains, but these are high in carbohydrates. Hemp seeds can be a complete replacement for these products. For every 28 g of its weight there are 16 g of proteins and they also contain healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocados, lettuce, asparagus, vegetable oil and seaweed.
Low carbohydrate diet during pregnancy
In order for the baby to develop fully in the womb, the expectant mother must eat a proper and balanced diet. Any diet suffers from its one-sidedness, which means that the fetus gets nothing. 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 on a low-carb diet
In addition to foods rich in carbohydrates, there is a large list of foods with which you can diversify your menu on a low-carbohydrate diet. Each nutritional system offers its own scheme, but the menu for the week might look like this:
1 day:
- 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 garnished 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 shrimps;
- Lunch – mushroom soup without potatoes with sour cream, a slice of whole grain bread;
- afternoon snack - cottage cheese;
- Dinner - boiled veal, vegetables.
4th day:
- Breakfast - oatmeal without sugar 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, toast;
- afternoon snack - kefir;
- Dinner - grilled eggplant, fish.
Day 7:
- Breakfast - egg and squid salad, apple;
- 2nd breakfast – Greek salad;
- lunch - red borsch, bread;
- afternoon snack - grapefruit;
- Dinner - baked mackerel with vegetables in it.
Menu for type 2 diabetes
With type 2 diabetes, it is necessary to exclude fast carbohydrates from the diet, because. They lead to a sharp increase in blood sugar. 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 types of fish and meat, and dairy products.
Low carb diet menu for 2 weeks
For those who like strict methods to lose weight in a short period of time, 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 decoction (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;
- 3. Apple, stewed meat;
- 4th - 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 from the whites of 2 eggs;
- 7. - 200 g of red fish, vegetable salad, coffee without sugar;
- 8th - several slices of hard cheese, boiled chicken;
- 9. - Vegetable soup, omelet, kefir, coffee;
- 10. - Nuts, grapefruit, meatless wild rice pilaf;
- 11. - 150 g of stewed beef, cabbage and carrot salad;
- 12. - Lentil soup, 100 g of ham, banana, coffee;
- 13th - vegetarian soup, bread;
- 14th – heavy drinks, kefir, nuts.
This diet is only suitable for healthy people. For even longer-term low-carb diets, for example for a month, you can use the Dukan system and stick to his meal plan.
Low carb diet recipes
Numerous recipes tell you how to cook with a low-carb diet.
Soups.They can be cooked with either water or broth.
- Vegetablescontains the following ingredients: broccoli, cauliflower, some carrot, tomato, onion (potatoes are not used). The heads are divided into inflorescences, the rest are cut off, dipped in boiling liquid and sent to preparation.
- 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:Chopped cabbage, peppers and green peas are boiled in water and 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 are not very common in our area. Cook with water or natural milk without sugar.
Vitamins for a low-carb diet
With a low-carbohydrate diet, the body suffers from a deficiency 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, on a low-carbohydrate diet you cannot take individual vitamins, but rather selected 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 for weight loss. If the diet is already low in carbohydrates, what about biguanide? It is recommended to use it for the purpose of weight loss in diabetes, with obesity, aggravated hypertension, high cholesterol, disorders of the cardiovascular system and in other special cases.
Taking the drug can be safe if the calorie intake is not less than 1200 kcal per day and alcohol should be avoided, but on a diet without biguanides, low-carbohydrate alcoholic drinks (dry wine, whiskey, carbohydrate-free beer). ) are not prohibited.
You start drinking biguanide with a small dose - 500 mg per day, in the evening after dinner. After 1-2 weeks the dose 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 several times above, but in summary we would like to remind you:
- Meat - veal, beef, rabbit, turkey, chicken and offal;
- Vegetables – leafy greens, cabbage, zucchini, peppers;
- eggs;
- Fruits – grapefruits, oranges, lemons, currants, cranberries, strawberries, pomegranates, green apples;
- Nuts – walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
- Dairy products – natural yogurt, kefir, cottage cheese, sour cream, whole milk.
What are you not allowed to eat?On a low-carbohydrate diet, you should definitely not eat various sausages, confectionery, bread and rolls, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs and sugar. As with 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. It also lacks fiber, which reduces intestinal motility and causes constipation. Risks associated with the diet include reduced brain activity, calcium deficiency and increased cholesterol.
Another disadvantage of the low-carb diet is ketosis. It is characterized by an increase in ketones – carbohydrate fragments, a product of fat breakdown. They are formed in the liver from fatty acids. Possible complications are associated with the likelihood of intoxication of the body and 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 noted that it was much easier than others because. . . not limited to proteins or fats (depending on which is chosen).
Another advantage is that you don't rush into the food once you're done. By observing moderation, you can maintain your existing weight for a long time.