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 ones are fast, with a high glycemic index, broken down immediately, do not need time to convert into energy and are deposited under the skin in the form of fats. deposits. A low-carbohydrate diet aims to saturate the diet with proteins and reduce carbohydrates as much as possible.
Indications for use
Excess weight not only has a negative effect on a person's appearance, but also involves health risks. It is associated with the risk of cardiovascular disease, the development of diabetes, and is an excessive burden on the joints and the 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 diet for type 2 and type 1 diabetes
The 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 recommendations for patients when a disease is diagnosed are to lose weight and eat right. 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, 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, it is necessary to take this situation into account so that it does not trigger a hypoglycemic coma.
low carb diet for high cholesterol
Cholesterol is a fatty alcohol, 80% of which the body produces, 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 the blood vessels, clogging them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing fats consumed, namely fatty dairy products, butter, meat, helps to influence their ratio and reduce the harmful ones. Raw vegetables and fruits, juices high 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 an increase in blood pressure and manifests itself with headaches, noise in the head, dizziness, nausea, spots before the eyes, and a fast heartbeat. Besides bad condition, this is fraught with danger to life, because . . . involved heart failure and hemorrhage.
The causes of the disease are different: from hereditary to poor lifestyle, nutrition, and overweight. To lose weight with hypertension, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol or if it is not burdened with atherosclerosis.
Desirable foods on the table for hypertensive patients dried apricots, raisins, bananas, honey, and vegetables. Animal fats, salt and alcohol are restricted.
low carb diets for weight loss
Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some focus on proteins - low carbohydrate protein diets, while others focus on fats - high fat diets. Let's present some of the most common.
The essence of a low-carb diet
A low-carb diet shifts the role of energy source to fats. It is usually drawn from glycogen, in which glucose is converted as a result of metabolic reactions. The result of depleting its reserves is that it begins to use up its own fat reserves.
The essence of the diet is to eliminate fast carbohydrates from the diet, minimize the complex ones, and saturate the body with proteins, fiber and nutrients. His other rules include small and frequent meals, drinking plenty of fluids (a necessary condition for the absorption of proteins), organizing the first meal an hour after waking up, the last one 2 hours before bedtime. Sweets, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise, and smoked foods are completely excluded from the diet.
atkins low carb diet
Its main phase is designed for 2 weeks, but it lasts much longer and promises weight loss of up to 10 kg. The author, the American cardiologist Robert Atkins, developed it based on research, specially to fight his overweight. The diet is also called the "Hollywood" diet because many celebrities use it.
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 together.
There are 4 steps in the Atkins diet. The duration is the first 14 days, and carbohydrate intake is reduced to 20 g per day. At this stage, serious changes occur in the metabolism, the ketosis process begins, i. e. The body does not produce enough glucose to produce insulin.
In the following stages, carbohydrates are gradually added to the menu each week, and body weight is monitored. As soon as it stops decreasing, take the final amount as your consumption rate.
The advantage of this diet is lack of hunger, because proteins saturate well.
Dr. Bernstein's Low Carb Diet
Designed for diabetics and is a guide to normalize blood glucose. It was first developed for himself through trial and error, because he suffered from this disease. Thanks to the production of the first glucometers at the plant where he worked, it was possible to track the glycemic level at different times of the day and identify the pattern of changes due to food intake and after insulin administration.
It turned out, by maintaining blood glucose levels, you can live and work fully. To achieve recognition for his technique, Bernstein had to train as a doctor, publish his theory and, as proof of it, live with complicated diabetes into adulthood.
Bernstein's low-carb diet is based on a complete ban on foods such as any grains, sugar, low-fat dairy products, berries and fruits. At the same time, insulin (for type 1 diabetes), sugar-lowering medications are used, the dynamics of sugar levels are monitored, and drug doses are adjusted individually.
Enheld low carb diet
Enheld is a Western nutritionist who has written more than one book on the subject of low-carbohydrate, high-fat diets, which are now real sellers. A practicing physician, he insists that there is no better way to get rid of extra pounds than by eating fat, 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, soft drinks, beer, margarine, sweet fruit and dried fruit.
But you can have any meat, all kinds of fish, eggs, vegetables growing above the ground, butter, milk (except low-fat) and dairy products, cheeses, nuts, sour 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 the message about the benefits of chocolate containing at least 70% cocoa, while alcohol lovers can buy a little dry wine, brandy or whiskey fromsometimes, the main thing is that they do not contain sugar. .
low carb dukan diet
Dealing with nutritional issues to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three kilograms per week. This encouraged him to promote his activities as a nutritionist. Now his work is used successfully by a large number of people in many countries.
His diet is low-carbohydrate and protein, the list of approved foods includes up to 72 items, there are no strict restrictions on what to eat, you can even use seasonings.
You also need to drink a lot, include oat bran in your diet all the time, 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 get rid of 5 kg, the "attack" of the first stage lasts 2 days, the second "alternate" - 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, with suggestions to properly organize your diet so that you do not regain lost weight.
The first step includes a menu of pure protein, without fats and carbohydrates, as well as 1. 5 tablespoons of bran daily and plenty of liquid.
On the second, protein foods and proteins with alternate 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, eliminates more.
In the third stage - the products of the previous ones and a small amount of the ones that were previously forbidden, for example, pasta, rice, potatoes, buckwheat, peas, pork, and a few slices of bread.
"Stabilization" should be considered as an additional nutritional method to stay at the new weight: drink plenty of fluids, several tablespoons of bran, unlimited proteins and vegetables, moderate 2 of any starchy foods 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? Usually, this category of people is not overweight, but there may be an intolerance of carbohydrates, which forces them to minimize their consumption.
Vegans usually get their protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can completely replace these products. For its 28 g weight, 16 g are 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 child to develop fully in the womb, the expectant mother must eat properly and evenly. Any 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, 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 those that you can use to diversify your menu on a low-carbohydrate diet. Each nutrition system offers its own scheme, but the menu for the week could be 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, 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 shrimps;
- 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.
Day 6:
- breakfast - buckwheat porridge with milk;
- 2nd breakfast - grapefruit;
- lunch - chicken broth soup, 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, because. they lead to a sharp jump in blood glucose. The patient should not eat all products whose glycemic index is more than 50-55 units. The above menu can be used to feed diabetics. Dietary cooking methods, low-fat types of fish and meat, and dairy products are also relevant.
low carb diet menu for 2 weeks
For those who want to achieve intense weight loss methods in a short period of time, there are more intense diets. Low-carbohydrate 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 for 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 chicken, yogurt;
- 6 - 2 oranges, a glass of milk, an omelette from the whites of 2 eggs;
- 7th - 200 g red fish, vegetable salad, coffee without sugar;
- 8th - some slices of hard cheese, boiled chicken;
- 9th - vegetable soup, omelet, kefir, coffee;
- 10th - nuts, 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-term low-carb diets, for example, for a month, you can use the Dukan system and stick to 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 water or broth.
Vegetables The following ingredients are included: broccoli, cauliflower, small carrot, tomato, onion (no potatoes are used). The heads are divided into inflorescences, the rest is cut, dipped in boiling liquid, and brought to readiness.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: Shredded 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 cereals with the highest protein content. These include buckwheat, oatmeal, and quinoa, which are not very common in our area. Cook using water or natural milk without sugar.
vitamins for a low-carb diet
When on a low-carbohydrate diet, the body suffers from a lack of vitamin C. Together with B vitamins, it helps to break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also essential for metabolic reactions. Therefore, when you are on a low-carbohydrate diet, you cannot take individual vitamins, but choose 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 there are already a few carbohydrates in the diet, then what about biguanide? It is recommended to use it to lose weight 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 calorie intake does not fall below 1200 kcal per day, and there should be no alcohol, although with a diet without biguanides, low-carbohydrate 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 is gradually increased and given 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 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, bell 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 - plain yogurt, kefir, cottage cheese, sour cream, whole milk.
What can you not eat?When you follow a low-carbohydrate diet, you cannot eat various sausages, confectionery, 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, lactating women, children and teenagers.
Potential risks
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 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 - carbohydrate fragments, a product of the breakdown of fats. They are formed in the liver from fatty acids. Possible complications are related to the likelihood of intoxication of the body, damage to vital organs: liver and kidneys.
Reviews
According to reviews from those who used a low-carb diet to lose weight, they really succeeded in losing weight. Sometimes the yield reached 10 kg in a month. Many noted that it was much easier than others, as . . . not limited to proteins or fats (depending on the one chosen).
Another advantage they note is that you don't strain food when you finish. By observing moderation, you can maintain your existing weight for a long time.