As the name suggests, a low-carb diet is characterized by a decrease in your intake of the required amount of carbohydrate, leading the body to weight loss. There are many examples of such diets: the popular Kremlin low carbohydrate diet, the Protasov diet, the protein diet, the high fat Atkins diet - they are all based on low carbohydrate intake, which reduces the release of insulin into the blood. and thus promotes the active breakdown of fats. It's probably not worth talking about the fact that rejecting sweets, starches, various fruits, sweets and chocolate will promote weight loss and help you effectively get rid of those extra pounds. That is, they are simple or otherwise fast carbohydrates. It is precisely in the reduction of consumption that the diet is aimed at, which will be discussed later.
The essence and benefits of a low carbohydrate diet
To understand the very essence of the diet, it's important to distinguish how simple carbohydrates differ from complex ones. The fact is that "simple" or "fast" carbohydrates have the ability to be absorbed and converted to body fat very quickly. "Slow" carbohydrates, or as they are also called "complex" carbohydrates, tend to be absorbed at a slow pace, charging the body with vigor and energy, so the person spends a lot of time without feeling hungry and manages to lose many more calories. which won with a portion of food.
Simple carbohydrates include: a variety of cakes, sweets, smoked delicacies, fatty foods, and floury foods. The use of these products is strictly prohibited. Complex carbohydrates include many grains and all vegetables. But a low-carb diet allows vegetables and only a small amount of cereal and some fruits.
Low-carb diets can be of two types: slow and strong. The former are designed for gradual weight loss. At the same time, later on, if you adhere to certain dietary norms, it is perfectly possible to avoid the repeated series of unnecessary kilograms. Strict diets are primarily intended for athletes. Often used by bodybuilders to dry out, its use by the average person can lead to rapid and uncontrolled weight gain.
The main advantage of a low-carb diet is that, with its help, you can irrevocably lose a fair amount of pounds without suffering from constant hunger. But at the same time, you shouldn't expect quick results. It is a long-term, controlled process that will help the body avoid possible unnecessary damage. Such, which is usually accompanied by various "starvation" diets. Anyway, this diet can later become a nutritional system, the basis of a daily diet.
The benefits of a low carbohydrate diet are as follows:
- it does not require fabulous costs, as it uses extremely useful and affordable dishes;
- in diabetes mellitus, this diet helps restore the lipid spectrum, normalizes blood glucose levels, but this diet can only be used under specialist supervision;
- the diet is unbalanced, but you can safely follow it for a long time, or you can make it a way of life by positioning it as a special nutritional system;
- It is highly sought after by athletes, as it helps to burn fat without affecting muscle mass, in addition to energizing you for a long time.
Contraindications and Cons of a Low Carbohydrate Diet
As good as the system is, it has advantages and disadvantages. Also, a low-carb diet has a number of contraindications:
- it is not recommended to use this diet in childhood and adolescence, as a lack of carbohydrates in a developing body has unpleasant health consequences;
- during pregnancy and lactation, one should not resort to such a weight loss system either, as for pregnant women the health status of the fetus is essential, therefore, in principle, they should not go on a diet;
- if there are health problems, it is necessary to consult a specialist before dieting.
If you follow the principles of a low-carb diet, you must remember that eating high-protein foods every day can lead to unwanted consequences for the functioning of the heart and blood vessels, as well as a major overload on the kidneys. This is usually due to a lack of potassium in the body, which in small amounts enters the body on this diet.
Glucose deficiency is undoubtedly one of the disadvantages of a low-carb diet. This mainly affects mental activity, memory impairment and a slowdown in reaction speed are often observed. It's especially hard for sweets lovers to accept this diet. A large percentage of dieters are among these people.
In addition, protein foods are high in cholesterol, which can build up in the body, and a lack of healthy fiber on the menu can cause bowel problems. With a high protein content in the diet, the body starts to produce ketone bodies. They, in turn, are able to eliminate fat from the body, but at the same time they can also hook up useful substances that are necessary for the normal, well-coordinated work of important organs and systems. This can often cause weakness, dizziness and bouts of insomnia. In this case, you need to see a doctor, most likely this method of losing weight is not for you.
As the intake of some useful vegetables is limited with a low-carbohydrate diet, the body may lack the necessary amount of vitamins and minerals, so the use of additional vitamin complexes at this time is encouraged.
Allowed Products
The menu base for a low-carb diet should be protein foods with a small addition of fat and carbohydrates. The following products are allowed:
- lean meat and lean fish;
- eggs;
- fermented low-fat milk and dairy products;
- mushrooms;
- Seafood;
- various vegetables, if possible excluding potatoes, vegetables and olives and olives;
- a limited amount of fruits, with the exception of grapes and bananas, because they have a very high caloric content;
- offal;
- dried fruits and nuts;
- buckwheat, oat bran or brown rice in limited quantities;
- several greens.
prohibited food
Foods prohibited on a low-carb diet include:
- starchy vegetables and cereals: potatoes, white rice, pasta of any variety;
- bread and various by-products;
- sweet confectionery;
- smoked sausages and other delicacies;
- mayonnaise, ketchup and other fatty sauces;
- sugar in any form;
- grapes and bananas, which are rich in fructose;
- fruit juices and jams;
- alcoholic beverages.
Nutritionists are vying to insist on banning fatty foods and replacing them with low-fat equivalents, but analyzes by many supporters and proponents of this method of losing weight suggest otherwise. They followed this diet calmly and lost weight, eating some types of fatty sausages and meats. Only you need to eat them in moderation, without overdoing it.
Low Carbohydrate Diet Guidelines
In order for such a diet to proceed as expected and not harm the body, certain rules must be followed:
- with such a diet, it is necessary to consume as much fluid as possible - more than a liter and a half a day;
- it is recommended that vegetables be roasted, steamed or stewed;
- with such a system, walking for at least twenty minutes a day or additional physical activity is desirable;
- to correctly compose a daily diet, a table must be used showing the carbohydrate component of various products.
Table of content of carbohydrate component in various products per 100 grams
Products | Spots |
---|---|
Alcoholic beverages | |
Drinks with high alcohol content (rum, whiskey, tequila, vodka and others) | - |
Dry wine | $1 |
Beer (about 250 grams) | 12 USD |
Liquor (about 60 grams) | $18 |
mushrooms | |
fresh champignon | 0. 1c. u. |
fresh mushrooms | 0. 2c. u. |
Butterlets, mushrooms with honey and raw mushrooms | 0. 5 cu |
Fresh milk mushrooms, boletus and porcini mushrooms | $1 |
Raw chanterelles, boletus and russula | 1. 5 USD |
Dried porcini mushrooms | $7. 5 |
Dry billet | $13 |
Dry billet | $14 |
Canned food | |
any fish | - |
beet caviar | $2 |
canned beans | $2, 5 |
pickled cucumbers | $3 |
Tomatoes and seaweed | $4 |
Olives, eggplant caviar | $5 |
canned peas | 6, 5 cu |
zucchini caviar | $8. 5 |
pepper with vegetables | $11 |
canned sweet corn | $14. 5 |
tomato paste | $19 |
Cereals | |
Beans and other legumes | $46 |
Oat | $49 |
Hercules, split peas | $50 |
Buckwheat | $62 |
barley and millet | $66 |
Barley | $67 |
White rice | $71 |
dairy products | |
Vegetable oil | - |
Low-fat cottage cheese, margarine and various types of cheese | $1 |
Butter | $1, 3 |
Types of low-fat cottage cheese | $1, 8 |
Mayonnaise of any fat content | $2, 6 |
High-fat cottage cheese | $2, 8 |
Sour cream with any fat content | $3 |
sour milk or kefir | $3, 2 |
Sugar Free Yogurt | 3, 5 USD |
Cream of any fat content | $4 |
Pasteurized and cooked milk | $4. 7 |
yogurt with sugar content | $8. 5 |
sweet curd dough | $15 |
Enamel sweet curds | 32 USD |
Meat products, poultry | |
Different types of meat (lamb, beef, pork, veal), poultry, rabbit, beef heart and liver, lard, loin and tongue, steak and various sausages, pork legs | - |
Chicken eggs | 0. 5 cu |
chicken liver | 1. 5 USD |
Meat sausages, cooked sausages and milk sausages | 1. 5 USD |
pork sausage | $2 |
breaded meat | $5 |
meat in the dough | 6 USD |
Drinks | |
Coffee, unsweetened tea, mineral water | - |
Tomato juice | 3, 5 USD |
Carrot juice, xylitol compote | 6 USD |
Apple juice | $7. 5 |
grapefruit juice | $8 |
mandarin juice | $9 |
Plum juice with pulp | $11 |
cherry juice | $11. 5 |
Orange juice | 12 USD |
Grape, pomegranate and apricot juice | $14 |
Plum juice without pulp | $16 |
pear jam | $18 |
Grape and apple compote | $19 |
apricot compote | $21 |
cherry compote | $24 |
vegetables, herbs | |
daikon | $1 |
Celery, lettuce, spinach | $2 |
Green beans, fresh cucumber, asparagus, sorrel | $3 |
green onions | 3, 5 USD |
Pumpkin, zucchini, tomato, radish | $4 |
Eggplant, red cabbage, white cabbage and cauliflower, peppers, turnips, garlic | $5 |
green and red peppers | $5 |
celery root, wild garlic | 6 USD |
leeks, radish | 6, 5 cu |
Rutabaga, carrots | $7 |
fresh horseradish | $7. 5 |
Beans, kohlrabi, parsley | $8 |
Watermelon, melon, onion, beet | $9 |
parsley root | $10, 5 |
fresh green peas | 12 USD |
raw potato | $16 |
Nuts | |
Pine nuts | $10 |
almond nut | $11 |
Nuts and Pumpkin Seeds | 12 USD |
Peanuts, hazelnuts, pistachios | $15 |
Sunflower seeds | $18 |
Coconut and sesame seeds | $20 |
Cashew nut | $25 |
Condiments and spices | |
Red wine vinegar (tablespoon) | - |
Spicy herbs (tablespoon) | 0. 1c. u. |
Capers and horseradish (tablespoon) | $0. 4 |
Cinnamon and pepper powder (teaspoon) | 0. 5 cu |
Mustard, tartar (tablespoon) | 0. 5 cu |
Ginger (tablespoon) | 0. 8c. u. |
Apple vinegar and soy sauce (tablespoon) | $1 |
White wine vinegar (tablespoon) | 1. 5 USD |
Barbecue sauce (tablespoon) | $1, 8 |
Vinegar (tablespoon) | $2, 3 |
Tomato sauce (50 grams) | 3, 5 USD |
Ketchup (tablespoon) | $4 |
Cranberry sauce (tablespoon) | 6, 5 cu |
seafood, fish | |
Frozen, fresh, cooked and smoked fish, shrimp, red and black caviar | - |
Lobster and fresh seaweed | $1 |
fresh crabs | $2 |
fresh squid | $4 |
fresh mussels | $5 |
fish in tomato sauce | 6 USD |
fresh oysters | $7 |
Breaded fish | 12 USD |
Candy | |
Jam for diabetics | $3 |
Jam for diabetics | $9 |
Chocolate ice cream | $20 |
Ice cream | $22 |
frozen ice | $25 |
Almond Cake | $45 |
chocolate with nuts | $48 |
Sponge Bread and Dark Chocolate | $50 |
chocolate candies | $51 |
milk and white chocolate | $54 |
Halva | $55 |
Condensed milk | $56 |
cream cake | $62 |
Simple waffles and apple jelly | $65 |
apple jelly | $66 |
jelly, jelly | $68 |
Lollipop | $70 |
Strawberry and raspberry jam | $71 |
Honey and butter cookies | $75 |
Marmalade | $76 |
Custard bread | $77 |
Pastilla and fruit waffles | $80 |
fondant (sweet) | $83 |
Stuffed Caramel | $92 |
Sugar of different types | $99 |
soups | |
Chicken or beef broth | - |
Goulash soup and green cabbage soup | 12 USD |
Mushroom soup | $15 |
Vegetable soup | $16 |
Tomato soup | $17 |
Pea soup | $20 |
fruit | |
lemons | $3 |
cherry plum and grapefruit | 6, 5 cu |
Quince, orange and tangerines | $8 |
Rowan | $8. 5 |
Dogwood and Apricots | $9 |
Pear, peach, plum and apple | $9. 5 |
Kiwi and Cherries | $10 |
cherries | $10, 5 |
pomegranate, chokeberry, fig | $11 |
Pineapple | $11. 5 |
persimmons and nectarines | $13 |
bananas | $21 |
dried apples | $45 |
dried pears | $49 |
dried apricots | $53 |
dried apricots | $55 |
plums | $58 |
Raisin | $66 |
Date | $68 |
Bread | |
Soy flour | $16 |
Rye | $34 |
Diabetic | $38 |
Borodinsky | $40 |
Cereal bread and rye tortillas | $43 |
Wheat | $50 |
Riga and bread | $51 |
Armenian Lavash | $56 |
bagel | $58 |
seeded rye flour | $64 |
creamy toasts | $66 |
Top quality wheat flour | $67 |
Sushi, egg noodles and premium wheat flour | $68 |
straws and sweet pasta | $69 |
Cornflour | $70 |
Potato starch | $79 |
Maize starch | $80 |
Berries | |
cloudberry | 6 USD |
Strawberry | 6, 5 cu |
Blueberry | $7 |
black and red currant | $7. 5 |
Lingonberry, raspberry, blueberry and white currant | $8 |
gooseberry | $9 |
rosehip | $10 |
Grape | $15 |
rosehip | $21. 5 |
Based on the table, you can create a personal menu, adhering to which you can lose up to 9 pounds in a week.
The construction principle is based on limiting the use of foods that contain a large amount of carbohydrates:
- for weight loss - you need to gain up to 40 conventional units a day;
- for weight stabilization - no more than 60 conventional units;
- to increase the kilogram - 60 conventional units and more.
Different types of menus for the week with a low carb diet
An example menu for a week can be presented as follows:
- breakfast - steamed omelet, green or herbal tea;
- second breakfast - low-fat cottage cheese;
- lunch - mushroom soup, boiled chicken;
- dinner - baked fish.
Weekly slimming menu
To lose about 5 extra pounds in a week, you can try this version of the weekly menu:
- breakfast - cottage cheese with dried fruit;
- lunch - cabbage soup;
- dinner - veal stew.
Diabetes mellitus weekly menu
A separate medical menu can be used for diabetes mellitus:
- breakfast - low-fat cottage cheese, tea and 2 hard-boiled eggs;
- second breakfast - 250 grams of yogurt;
- lunch - bean soup;
- afternoon tea - orange;
- dinner - fish baked in the oven with vegetables.
High-fat, low-carbohydrate diet
This diet was invented by Dr. Atkins. It takes place in four phases:
- the first phase - duration 2 weeks, carbohydrate restriction about 20 grams, protein is allowed in any amount;
- the second phase - lasts several months, during which it is necessary to gradually increase the amount of carbohydrates consumed in the diet;
- the third phase - to maintain the weight in its current state, it is recommended to increase the rate of available carbohydrates to 10 grams per day;
- fourth phase - to consolidate the result, you need to consume the same amount of carbohydrates as in the third phase.
Sample menu for athletes
To effectively burn fat without losing muscle mass, it is recommended to use approximately the following menu for a week:
- breakfast - tea, oatmeal with milk;
- second breakfast - 200 grams of low-fat cottage cheese;
- lunch - vegetable soup, seafood salad, cooked vegetables;
- afternoon tea - curd pudding;
- dinner - oven-roasted meat, steamed vegetables, kefir.
Low Carbohydrate Diet for Vegetarians
There is a separate diet for those people who do not use meat in their diet. There are some rules for them:
- the calculation of consumed carbohydrates must be done as follows: 5 grams of carbohydrates per 10 kilos of weight;
- meat and fish products need to be replaced by their soy, bean and cereal equivalents.
protein diet
This menu in your diet can be used by athletes during the drying period and by ordinary people who prefer protein foods:
- breakfast - tea and 100 grams of non-fat cottage cheese;
- second breakfast - zhmenya nuts;
- lunch - chicken cooked with boiled vegetables;
- afternoon tea - kefir or yogurt;
- dinner - fish cooked in a bain-marie.
Low Carbohydrate Diet Recipes
Shrimp Soup
To make the soup you will need:
- shrimp - 1 kg;
- celery;
- tomato - 1 pc;
- onion - 1 pc;
- Curry;
- lemon juice.
Peel the shrimp and rinse well, finely chop the vegetables and herbs. Pour water over the ingredients, add a little curry, drizzle with lemon juice and bring to the heat.
Beef stew with spinach
To prepare this dish, you can use the following recipe:
- meat - 1 kg;
- spinach - 400 grams;
- onion - 1 pc;
- celery root - 200 grams;
- garlic - 1 clove of garlic;
- tomatoes - 2 pieces;
- olive oil;
- Caraway;
- ginger powder;
- beef broth - 250 grams.
Fry all seasonings in oil, gradually add the chopped onion and tomatoes there. Fry a little, add the broth and remaining ingredients. It's best to cut the meat into strips so it takes less time to cook. Cover the plate and cook for forty minutes.
conclusions
Low carbohydrate diet reviews are mixed, with many defenders and many opponents. However, both those and those notice its effectiveness. This diet is suitable for those who do not like exhaustive fasting because it allows you to eat a lot of food. Its advantages include successful use in cases of diabetes mellitus. As a remedy, it proved to be very good. Plus, it's affordable and won't affect the household budget much. In a word, if you use this system specifically for weight loss, it will surely lead to amazing results. However, it is worth remembering that such a diet, although it is not a mono-diet, but its indicators are unbalanced, therefore, before starting such a fast, it is essential to consult a specialist, especially if there is any chronic disease in the history.