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, are broken down instantly, do not have time to be converted 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
Being overweight not only negatively affects a person's appearance, but is also associated with health risks. It carries the danger 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-carb 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
The absorption of proteins and fats occurs much more slowly than that of carbohydrates. It helps reduce the release of insulin and is used to treat type 2 diabetes. The first recommendations to patients when a disease is diagnosed 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 is insulin dependent and allows hormones to adjust sugar levels based on carbohydrate intake, it is best to avoid spikes through diet. In diabetics in this group, insulin is not produced by the pancreas, 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 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 inner walls of blood vessels, clogging them. This leads to strokes and heart attacks. An active lifestyle, eliminating bad habits and reducing consumed fats, namely fatty dairy products, butter, meat, help to influence their proportion 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-Carbohydrate Diet for Hypertension
Hypertension is characterized by increased blood pressure and is felt by headaches, noises in the head, dizziness, nausea, spots under the eyes and tachycardia. In addition to the poor condition, this poses a danger to life, because. . . leads to heart failure and hemorrhage.
The causes of the disease are different: from hereditary to inadequate lifestyle, nutrition and excess weight. To lose weight with hypertension, you can use a low-carb diet for the short term if the disease is not accompanied by high cholesterol or is not worsened 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. We will present some of the most popular ones.
The essence of a low carb diet
A low-carb 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 your reserves causes your own fat reserves to 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 proteins, fiber and nutrients. Your 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 and the last one 2 hours before bed. Sweets, flour, carbonated drinks, fast food, sweet fruits and berries, marinades, mayonnaise and smoked foods are completely excluded from the diet.
Low Carb Atkins Diet
Its main phase is scheduled for 2 weeks, but it lasts much longer and promises weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, developed it especially to combat excess weight. The diet is also called the "Hollywood" diet due to its successful use by many celebrities.
The main rule of this diet is the complete exclusion of carbohydrates from the menu. In fact, it is a protein, becauseIt predominantly contains proteins, but fats are not excluded. It is believed that together they 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, that is, the body does not produce enough glucose to produce insulin.
In the following steps, carbohydrates are gradually added to the menu weekly, while body weight is monitored. Once it stops decreasing, consider the last value as your consumption rate.
The advantage of this diet is the absence of hunger, as 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 factory where he worked, it was possible to track the glycemic level 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 gain 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 cereals, sugar, low-fat dairy products, berries and fruits. At the same time, insulin is used (for type 1 diabetes), medications to lower sugar levels, the dynamics of sugar levels are monitored and the doses of medications are individually adjusted.
Enheld low carb diet
Enheld is a Western nutritionist who has written more than one book on the topic of low-fat and low-carb diets, which have become real bestsellers. A practicing doctor, he argues that there is no better way to get rid of extra pounds than by consuming fat, and that there is no link between cardiovascular disease and fatty foods.
The Enhalda diet prohibits sugar substitutes and sweeteners, foods containing starch (potatoes, rice, white and whole grain bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.
But you can eat any meat, all types of fish, eggs, vegetables that grow above the ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, 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 buy some dry wine, cognac or whiskey, the main thing is that they do not contain sugar .
Low Carb Dukan Diet
Dealing with nutritional issues to help his friend combat obesity, Dukan developed a diet that allowed him to lose more than three kilos in one week. This gave him the impetus to continue his activities as a nutritionist. Now her work is successfully used by a large number of people in many countries.
Your diet is low in carbohydrates and proteins, the list of permitted foods reaches 72 items, there are no strict restrictions on the amount eaten, you can even use spices.
You also need to drink a lot, include oat bran in your diet all the time, do moderate exercise 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, containing recommendations for further adequate organization of your diet so as not to regain lost weight.
The first stage includes a purely 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 are alternated 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 therefore removes more.
In the third phase - products from the previous ones and a small amount of those previously prohibited, for example, pasta, rice, potatoes, buckwheat, peas, pork and a few slices of bread.
"Stabilization" should be considered as yet another nutrition method to stay at the new weight: drinking plenty of fluids, several tablespoons of bran, unlimited proteins and vegetables, moderately 2 of any starchy food per day.
Low carb vegetarian diet
Is a low-carb diet applicable to vegetarians, since the usual source of proteins (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 protein from beans and grains, but they are high in carbohydrates. Hemp seed can be a complete substitute for these products. For 28 g of your weight, 16 g is protein and also contains healthy omega-3 fatty acids.
Other foods on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.
Low Carb Diet During Pregnancy
For the baby to fully develop in the womb, the pregnant woman needs to eat 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-carb diet is contraindicated for pregnant women.
Menu for a week with a low-carb diet
In addition to foods rich in carbohydrates, there is a large 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 could 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 - curd casserole topped with sour cream, coffee;
- 2nd breakfast - cabbage and carrot salad;
- lunch - fish, asparagus;
- afternoon 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;
- afternoon snack - cottage cheese;
- dinner - boiled veal, vegetables.
4th day:
- breakfast - unsweetened 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 - cucumber, tomato, pepper salad dressed with olive oil;
- lunch - chicken, broccoli, cauliflower;
- afternoon snack - yogurt;
- dinner - 2 eggs, vegetable salad.
6th:
- breakfast - buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, bread 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 the case of type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, as. they 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. 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 of losing weight in a short period, there are stricter diets. Low-carb diet menu for 2 weeks (the day's food 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, rosehip). Drinking is relevant every day of the entire diet period;
- 2nd - a handful of nuts, half a grapefruit, tomato, 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 of chicken, yogurt;
- 6th - 2 oranges, a glass of milk, an omelet with 2 egg whites;
- 7th - 200 g of red fish, vegetable salad, unsweetened coffee;
- 8th - a few slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th - walnuts, grapefruit, meatless wild rice pilaf;
- 11th - 150 g of steamed beef, cabbage and carrot salad;
- 12th - 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 low-carb diets, for example for a month, you can use the Dukan system and follow your menu.
Low Carb Diet Recipes
Countless recipes will tell 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, dipped in boiling liquid and prepared.
- Mushroom soup:chopped champignons, 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 are boiled in water, seasoned with a spoonful of olive oil.
Porridge.Important in the dietary menu, therefore. . . They are a source of fiber and many nutrients. For a low-carb diet, you need to choose cereals with a higher protein content. These include buckwheat, oats and quinoa, which are not very common in our area. Cook with water or unsweetened natural milk.
Vitamins for a low carb diet
When following 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 on a low-carb diet, you cannot take individual vitamins, but rather select vitamin-mineral complexes. Seeing a doctor will help with this.
Low-carb and biguanide diet
Biguanide is a medicine that lowers blood sugar. Diabetics drink it and sometimes take it to lose weight. If the diet already contains few carbohydrates, what about biguanide? It is recommended to use it for the purpose of losing weight in diabetes with obesity, aggravated by hypertension, high cholesterol levels, disorders of the cardiovascular system and in other special cases.
Using the drug can be safe if caloric intake does not fall below 1, 200 kcal per day, and there should be no alcohol, although with a biguanide-free diet, low-carb alcoholic beverages (dry wine, whiskey, carb-free 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 increases and gradually reaches 1, 500-2. 000 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 - grapefruits, 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-carb diet, you can absolutely not eat various sausages, confectionery, bread and rolls, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sugary drinks, jelly, mayonnaise, ketchup and fatty sauces are unacceptable. Cooking methods such as frying in oil and frying are not suitable.
Contraindications
A low-carb diet is not recommended for pregnant women, nursing mothers, children and adolescents.
Possible 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. Risks associated with the diet include decreased brain activity, calcium deficiency and increased cholesterol.
Another unfortunate side of the low carb diet is ketosis. It is characterized by an increase in ketones - fragments of carbohydrates, 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.
Assessments
According to reviews from 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 was chosen).
Another advantage they note is that when you finish you don't attack the food. Observing moderation, you can maintain your existing weight for a long time.