As the name suggests, a low-carb diet is characterized by a reduction in the intake of the required amount of carbohydrates, thus leading the body to lose weight. There are many examples of such diets: the popular low-carbohydrate Kremlin 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 activefat breakdown. It is probably not worth talking about the fact that the rejection of sweets, starches, various fruits, pastries and chocolate will promote weight loss and help effectively get rid of extra pounds. Namely, they are simple or otherwise fast carbohydrates. The diet is aimed precisely at reducing their consumption, which will be discussed later.
The essence and benefits of a low carb diet
To understand the essence of the diet, it is important to distinguish how simple carbohydrates differ from complex ones. The fact is that "simple" or "fast" carbohydrates have the ability to be absorbed very quickly and converted into body fat. "Slow" carbohydrates, or as they are also called "complex" carbohydrates, tend to be absorbed at a slow pace, charging the body with energy and energy, so a person does not feel hungry for a long time and is able to lose many more calories, than he uploaded with a portion of food.
Simple carbohydrates include: a variety of pastries, pastries, smoked delicacies, fatty and floury foods. The use of these products is strictly prohibited. Complex carbohydrates include a variety of grains and all vegetables. But a low-carb diet allows vegetables and only a small amount of grains and some fruits.
Low carb diets can be of two types: slow and hard. The first are designed for gradual weight loss. At the same time, later, if you adhere to certain norms in the diet, it is quite possible to avoid the repeated set of unnecessary pounds. Solid diets are designed primarily for athletes. It is often used by bodybuilders for drying, so its use by the average person can lead to rapid uncontrolled weight gain.
The main advantage of a low-carbohydrate diet is that with its help you can safely lose a decent amount of weight irreversibly without suffering from constant hunger. But at the same time, you should not expect quick results. This is a long-term, controlled process that will help the body avoid unnecessary possible harm. One that is usually accompanied by various "hungry" diets. However, later such a diet can become a food system, the basis of the daily diet.
The benefits of a low carb diet are as follows:
- does not require great expenses, as it uses extremely useful and affordable dishes;
- in diabetes such a diet helps to restore the lipid spectrum, normalizes blood sugar levels, but such a diet can be used only under the supervision of a specialist;
- the diet is unbalanced, but you can safely adhere to it for a long time or you can make it a way of life, positioning it as a special food system;
- it is quite popular among athletes as it helps burn fat without affecting muscle mass and also energizes for a long time.
Contraindications and disadvantages of a low-carbohydrate diet
As great as the system is, it has both advantages and disadvantages. In addition, the low-carbohydrate diet has a number of contraindications:
- the use of this diet in childhood and adolescence is not recommended, as the lack of carbohydrates in the developing organism is fraught with unpleasant health consequences;
- such a weight loss system should also not be used during pregnancy and lactation, as the state of health of the fetus is of paramount importance to pregnant women, which is why they should not, in principle, be subjected to diets;
- if there are health problems, it is necessary to consult a specialist before dieting.
If you follow the principles of a low-carbohydrate diet, you should remember that consuming protein foods every day can lead to side effects on the heart and blood vessels, as well as a heavy burden on the kidneys. This is usually due to a lack of potassium in the body, which enters the body in small amounts with such a diet.
Glucose deficiency is undoubtedly one of the disadvantages of a low carb diet. This primarily affects mental activity, often with memory impairment and slowed response. It is especially difficult for sweet lovers to put up with such a diet. A large percentage of those who have left the diet are among such people.
Also, protein foods are rich in cholesterol, which can accumulate in the body, and the lack of healthy fiber in the menu can provoke intestinal problems. With a high protein content in the diet, the body begins to produce ketone bodies. They, in turn, are able to expel fat from the body, but at the same time can also attach nutrients that are necessary for the normal and well-coordinated work of important organs and systems. This can often lead to weakness, dizziness and insomnia. In this case you need to see a doctor, most likely this method of weight loss is not for you.
As the intake of some useful vegetables is limited by a low-carbohydrate diet, the body may not have the necessary amount of vitamins and minerals, so it is recommended to use additional vitamin complexes at this time.
Authorized products
The basis of the low-carbohydrate diet menu should be a protein diet with little added fat and carbohydrates. The following products are allowed:
- lean meat and lean fish;
- eggs;
- low-fat fermented milk and dairy products;
- mushrooms;
- Seafood;
- various vegetables, if possible, with the exception of potatoes, legumes and olives and olives;
- limited amount of fruit, except for grapes and bananas, as they have a fairly high calorie content;
- offal;
- dried fruits and nuts;
- buckwheat, oat bran or brown rice in limited quantities;
- various vegetables.
Prohibited foods
Prohibited foods on a low-carb diet include:
- vegetables and cereals rich in starch: potatoes, white rice, pasta of all kinds;
- bread and various products thereof;
- confectionery;
- smoked sausages and other delicacies;
- mayonnaise, ketchup and other fatty sauces;
- sugar in any form;
- grapes and bananas rich in fructose;
- fruit juices and compotes;
- alcoholic beverages.
Nutritionists are struggling to push for a ban on fatty foods and replace them with low-fat counterparts, but reviews of many proponents and supporters of this method of weight loss show otherwise. They calmly adhere to this diet and lose weight, eat some types of fatty sausages and meat. You just need to eat them in moderation without overdoing it.
Guidelines for a low-carbohydrate diet
In order for such a diet to proceed as expected and not harm the body, certain rules must be followed:
- in such a diet it is necessary to consume as much fluid as possible - more than one and a half liters per day;
- vegetables are recommended to be roasted, stewed or stewed;
- in such a system, walking for at least twenty minutes a day or additional physical activity is desirable;
- to properly compose the daily diet, you need to use a table that looks at the carbohydrate component of various products.
Table of the content of the carbohydrate component in various products per 100 grams
| Products | Points |
|---|---|
| Alcoholic beverages | |
| Drinks with high alcohol content (rum, whiskey, tequila, vodka, etc. ) | - |
| Dry wine | $ 1 |
| Beer (about 250 grams) | 12 USD |
| Liqueur (about 60 grams) | $ 18 |
| Mushrooms | |
| Fresh mushrooms | 0, 1 k. s. |
| Fresh morels | 0, 2 k. s. |
| Sandwiches, honey mushrooms and raw mushrooms | 0, 5 cu |
| Fresh milk mushrooms, porcini mushrooms and mushrooms | $ 1 |
| Raw chanterelles, mushrooms and rusula | 1, 5 USD |
| Dried mushrooms | $ 7, 5 |
| Dried mushrooms | $ 13 |
| Dried mushrooms | $ 14 |
| Canned foods | |
| All kinds of fish | - |
| Beetroot caviar | $ 2 |
| Canned beans | $ 2, 5 |
| Marinated cucumbers | $ 3 |
| Tomatoes and seaweed | $ 4 |
| Olives, eggplant caviar | $ 5 |
| Canned green peas | 6, 5 cu |
| Zucchini caviar | 8, $ 5 |
| Pepper with vegetables | $ 11 |
| Sweet canned corn | 14, $ 5 |
| Tomato paste | $ 19 |
| Cereals | |
| Beans and other legumes | $ 46 |
| Oatmeal | $ 49 |
| Hercules, split peas | $ 50 |
| Buckwheat | $ 62 |
| Pearl 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 |
| Low-fat types of cottage cheese | $ 1, 8 |
| Mayonnaise with any fat content | $ 2, 6 |
| Cottage cheese with high fat content | $ 2, 8 |
| Sour cream with any fat content | $ 3 |
| Yogurt or kefir | $ 3, 2 |
| Yogurt without sugar | 3, 5 USD |
| Cream with any fat content | $ 4 |
| Pasteurized and baked milk | $ 4, 7 |
| Yogurt with sugar content | 8, $ 5 |
| Sweet cottage cheese | $ 15 |
| Sweet cottage cheese in glaze | 32 USD |
| Meat products, poultry | |
| Different types of meat (lamb, beef, pork, beef), poultry, rabbit, heart and beef liver, lard, groin and tongue, steak and various sausages, pork legs | - |
| Chicken eggs | 0, 5 cu |
| Chicken liver | 1, 5 USD |
| Beef sausages, cooked sausages and dairy sausages | 1, 5 USD |
| Pork sausages | $ 2 |
| Breaded meat | $ 5 |
| Meat in the dough | $ 6 |
| Drinks | |
| Coffee, tea without sugar, mineral water | - |
| Tomato juice | 3, 5 USD |
| Carrot juice, xylitol compote | $ 6 |
| Apple juice | $ 7, 5 |
| Grapefruit juice | $ 8 |
| Tangerine juice | $ 9 |
| Plum juice with porridge | $ 11 |
| Cherry juice | $ 11, 5 |
| Orange juice | 12 USD |
| Grape, pomegranate and apricot juice | $ 14 |
| Plum juice without porridge | $ 16 |
| Pear compote | $ 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 onion | 3, 5 USD |
| Pumpkin, zucchini, tomatoes, radishes | $ 4 |
| Eggplant, red cabbage, white and cauliflower, peppers, turnips, garlic | $ 5 |
| Green and red peppers | $ 5 |
| Celery root, wild garlic | $ 6 |
| Leeks, radishes | 6, 5 cu |
| Rutabaga, carrots | $ 7 |
| Fresh horseradish | $ 7, 5 |
| Beans, sausage, parsley | $ 8 |
| Watermelon, melon, onion, beet | $ 9 |
| Parsley root | $ 10, 5 |
| Fresh green peas | 12 USD |
| Raw potatoes | $ 16 |
| Nuts | |
| Pine nuts | $ 10 |
| Almond nut | $ 11 |
| Walnuts and pumpkin seeds | 12 USD |
| Peanuts, hazelnuts, pistachios | $ 15 |
| Sunflower seeds | $ 18 |
| Coconut and sesame seeds | $ 20 |
| Porridge | $ 25 |
| Spices and seasonings | |
| Red wine vinegar (tablespoon) | - |
| Spicy herbs (tablespoon) | 0, 1 k. s. |
| Capers and horseradish (tablespoon) | $ 0, 4 |
| Cinnamon and ground hot pepper (teaspoon) | 0, 5 cu |
| Mustard, tartar (tablespoon) | 0, 5 cu |
| Ginger (tablespoon) | 0, 8 k. s. |
| Apple cider vinegar and soy sauce (tablespoon) | $ 1 |
| Wine white 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 |
| Fresh oysters | $ 7 |
| Breaded fish | 12 USD |
| Sweets | |
| Jam for diabetics | $ 3 |
| Jam for diabetics | $ 9 |
| Ice cream in chocolate | $ 20 |
| Ice cream | $ 22 |
| Frozen ice | $ 25 |
| Almond cake | $ 45 |
| Chocolate with nuts | $ 48 |
| Biscuit cake and dark chocolate | $ 50 |
| Chocolates | $ 51 |
| Milk and white chocolate | $ 54 |
| Halva | $ 55 |
| Condensed milk | $ 56 |
| Cream cake | $ 62 |
| Plain waffles and apple jam | $ 65 |
| Apple jam | $ 66 |
| Jam, jam | $ 68 |
| Lollipop | $ 70 |
| Strawberry and raspberry jam | $ 71 |
| Biscuits with honey and butter | $ 75 |
| Marmalade | $ 76 |
| Cream gingerbreads | $ 77 |
| Lozenges and fruit waffles | $ 80 |
| Fondant (candy) | $ 83 |
| Caramel stuffed | $ 92 |
| Sugar of different types | $ 99 |
| Soups | |
| Chicken or meat broth | - |
| Goulash soup and green cabbage soup | 12 USD |
| Mushroom soup | $ 15 |
| Vegetable soup | $ 16 |
| Tomato soup | $ 17 |
| Pea soup | $ 20 |
| Fruits | |
| 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 |
| Kiwis and cherries | $ 10 |
| Cherries | $ 10, 5 |
| Pomegranate, chokeberry, fig | $ 11 |
| Pineapple | $ 11, 5 |
| Persimmon and nectarines | $ 13 |
| Bananas | $ 21 |
| Dried apples | $ 45 |
| Dried pears | $ 49 |
| Dried apricots | $ 53 |
| Dried apricots | $ 55 |
| Prunes | $ 58 |
| Raisins | $ 66 |
| Dates | $ 68 |
| Bread | |
| Soy flour | $ 16 |
| Rye | $ 34 |
| Diabetic | $ 38 |
| Borodinski | $ 40 |
| Cereal bread and rye tortillas | $ 43 |
| Wheat | $ 50 |
| Riga and Kok | $ 51 |
| Armenian lavash | $ 56 |
| Bagel | $ 58 |
| Rye flour from seeds | $ 64 |
| Creamy rusks | $ 66 |
| First grade wheat flour | $ 67 |
| Sushi, egg noodles and first-class wheat flour | $ 68 |
| Sweet straws and pasta | $ 69 |
| Corn flour | $ 70 |
| Potato starch | $ 79 |
| Cornstarch | $ 80 |
| Forest fruits | |
| Fog | $ 6 |
| Berry | 6, 5 cu |
| Blueberry | $ 7 |
| Black and red currants | $ 7, 5 |
| Cranberry, raspberry, blueberry and white currant | $ 8 |
| Gooseberries | $ 9 |
| Fresh rose hips | $ 10 |
| Гроздов | $ 15 |
| Dried rose hips | $ 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 principle of construction is based on limiting the use of foods high in carbohydrates:
- for weight loss - you need to upload up to 40 conventional units per day;
- for weight stabilization - not more than 60 conventional units;
- for weight gain - 60 conventional units and more.
Different types of menus for the week with a low carb diet
An example menu for one week can be presented as follows:
- breakfast - stewed omelet, green or herbal tea;
- second breakfast - low-fat cottage cheese;
- lunch - mushroom soup, boiled chicken;
- dinner - roasted fish.
Weight loss menu for the week
To lose about 10 extra pounds in a week, you can try this version of the weekly menu:
- breakfast - cottage cheese with dried fruits;
- lunch - cabbage soup;
- dinner - boiled beef.
Weekly menu for diabetes
A separate medical menu can be used for diabetes:
- breakfast - low-fat cottage cheese, tea and 2 boiled eggs;
- second breakfast - 250 grams of yogurt;
- lunch - bean soup;
- afternoon tea - orange;
- dinner - fish baked in the oven with vegetables.
A diet high in fat and low in carbohydrates
This diet was invented by Dr. Atkins. It takes place in four phases:
- the first phase - duration 2 weeks, restriction of carbohydrates about 20 grams, proteins are allowed in any quantities;
- the second phase - lasts several months, during which it is necessary to gradually increase the amount of carbohydrates consumed with food;
- the third phase - to maintain the weight in its current state, it is recommended to increase the amount of available carbohydrates to 10 grams per day;
- fourth phase - to consolidate the result, you must consume the same amount of carbohydrates as in the third phase.
Sample menu for athletes
To burn fat effectively without losing muscle mass, it is recommended to use approximately the following menu for one week:
- breakfast - tea, oatmeal in milk;
- second breakfast - 200 grams of low-fat cottage cheese;
- lunch - vegetable soup, seafood salad, stewed vegetables;
- afternoon tea - cottage cheese pudding;
- dinner - meat baked in the oven, stewed vegetables, kefir.
Low carb 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 carbohydrates consumed should be done as follows: 5 grams of carbohydrates per 10 kilograms of weight;
- meat and fish products should be replaced by their soy analogues, beans and cereals.
Protein diet
Such a menu in their diet can be used both by athletes during the drying period and by ordinary people who prefer protein foods:
- breakfast - tea and 100 grams of nonfat cottage cheese;
- second snack - a handful of nuts;
- lunch - boiled chicken with stewed vegetables;
- afternoon tea - kefir or yogurt;
- dinner - fish cooked in a double boiler.
Low carb diet recipes
Shrimp soup
To prepare 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 the ingredients with water, add a little curry, sprinkle with lemon juice and place on the stove.
Beef stew with spinach
To prepare such a dish, you can use the following recipe:
- beef - 1 kg;
- spinach - 400 grams;
- onion - 1 pc;
- celery root - 200 grams;
- garlic - 1 clove;
- tomatoes - 2 pieces;
- olive oil;
- cumin;
- ginger powder;
- beef broth - 250 grams.
Fry all the spices in oil, gradually add chopped onions and tomatoes there. Fry a little, add beef broth and other ingredients. It is best to cut the beef into strips so that it takes less time to cook. Cover the dish and simmer for forty minutes.
conclusions
Reviews of the low-carb diet are mixed, with many supporters and many opponents. Both of these note its effectiveness. Such a diet is suitable for those who do not like exhausting starvation, because it allows you to eat a lot of food. Its benefits include its successful use in diabetes. As a medicine, it has proven itself quite well. In addition, it is affordable and will not hit the family budget hard. In short, if you use such a system specifically for weight loss, it will undoubtedly lead to amazing results. However, it is worth remembering that such a diet, although not a mono-diet, but its indicators are unbalanced, therefore, before starting a course of such fasting, it is mandatory to consult a specialist, especially if there are any chronic diseases. in history.