As the name suggests, a low -carbohydrate diet is characterized by a decrease in the intake of the required amount of carbohydrates, thus causing the body to experience weight loss. There are many examples of such diets: the popular Kremlin low -carb diet, the Protasov diet, the protein diet, the high -fat Atkins diet - all based on low -carbohydrate intake, which reduces the release of insulin into the blood and thus actively induces fat breakdown. Most likely, there is no need to discuss the fact that the rejection of sweet, starchy, various fruits, sweets and chocolate will induce weight loss and help get rid of extra pounds effectively. That is fast carbs, or in other words, fast carbs. Precisely to reduce its use, the diet is aimed, which will be discussed later.
The essence and benefits of a low carb diet
To understand the essence of a diet, it is important to distinguish how medium carbohydrates differ from complex ones. The fact is that "moderate" or "fast" carbohydrates have the ability to be absorbed and converted into body fat quickly. "Slow" carbohydrates, or as they are also called "complex" carbohydrates, tend to be absorbed slowly, filling the body with energy and energy, because a person does not feel hungry for a long time and is able to lose more calories than he gains with a portion of food.
Moderate carbohydrates include: a variety of pastries, sweets, smoked snacks, fatty foods and flour. The use of this product is strictly prohibited. Complex carbohydrates include a variety of grains and all vegetables. But a low-carbohydrate diet makes it possible for vegetables and only a small number of grains and a number of fruits.
Low carb diets can be of two types: slow and hard. The first is designed for gradual weight loss. At the same time, then, if you adhere to certain norms in the diet, it is very possible to avoid a bunch of kilograms that do not need to be repeated. A rigid diet is intended primarily for athletes. Often used by bodybuilders for drying, so its use by the average person can cause uncontrolled weight gain quickly.
The main advantage of a low -carbohydrate diet is that with its help, you can safely lose an irreversible amount of kilograms without experiencing constant hunger. But at the same time, you can’t expect quick results. This is a long -term and controlled process that will help the body avoid possible unnecessary dangers. As such, that is usually accompanied by a variety of "hungry" diets. However, such a diet can then become a nutritional system, the basis for a daily diet.
The benefits of a low carb diet are as follows:
- it does not require extraordinary costs, as it uses very useful and affordable dishes;
- in diabetes mellitus, such a diet helps restore the lipid spectrum, normalizes blood glucose levels, but such a diet can only be used under expert supervision;
- his diet is unbalanced, but you can safely follow it for a long time, or you can make it a way of life, putting it as a special nutritional system;
- it is quite in demand by athletes, as it helps burn fat without affecting muscle mass, and also provides energy in the long run.
Contraindications and deficiencies of low -carbohydrate diets
As big as this system is, it has advantages and disadvantages. In addition, low -carbohydrate diets have a number of contraindications:
- not recommended to use this diet in childhood and adolescence, because the lack of carbohydrates in the developing body is fraught with unpleasant health consequences;
- during pregnancy and lactation, one should also not use the weight loss system, because for pregnant women, the health condition of the fetus is very important, therefore, in principle, they should not go on a diet;
- if there are health problems, it is necessary to consult a specialist before going on a diet.
If you follow the principles of a low -carbohydrate diet, you should remember that eating protein foods every day can lead to undesirable consequences in the work of the heart and blood vessels, as well as bring a significant burden on the kidneys. This is usually caused by a lack of potassium in the body, which in small amounts enters the body with such a diet.
Glucose deficiency is one of the disadvantages of low carb diets. This mainly affects mental activity, memory impairment and reaction speed are often observed. It is very difficult for candy lovers to cater to such a diet. A large number of those who quit the diet are among such people.
Also, protein foods are rich in cholesterol, which can accumulate in the body, and a lack of healthy fiber in the menu can cause problems in the gut. With a high protein content in food, the body begins to produce body ketones. They, in turn, are able to remove fat from the body, but at the same time they are also able to use useful substances necessary for the normal and coordinated work of vital organs and systems. This often leads to weakness, dizziness and insomnia attacks. In this case, you need to see a doctor, chances are this method of losing weight is not for you.
Since the intake of some useful vegetables is limited by a low -carbohydrate diet, the body may lack the required amount of vitamins and minerals, therefore, the use of vitamin complex supplements is currently highly recommended.
Permitted products
The basis of the menu for a low -carbohydrate diet should be protein foods with little fat and carbohydrates. The following products are allowed:
- lean meats and lean fish;
- eggs;
- low -fat fermented milk and dairy products;
- mushrooms;
- seafood;
- various vegetables, if possible except potatoes, legumes, and olives and olives;
- a large number of fruits, except grapes and bananas, because of their relatively high caloric content;
- handicapped;
- dried fruits and nuts;
- buckwheat, oat bran or brown rice in limited quantities;
- various vegetables.
Prohibited foods
Foods prohibited in a low -carbohydrate diet include:
- starch-rich vegetables and grains: potatoes, white rice, pasta of various kinds;
- bread and various products thereof;
- sweet candies;
- smoked sausages and other foods;
- mayonnaise, ketchup and other fatty sauces;
- sugar in any form;
- grapes and bananas, which are rich in fructose;
- fruit juices and compotes;
- alcoholic beverages.
Nutritionists compete to insist on banning fatty foods and replacing them with low -fat foods, but reviews of many adherents and proponents of this weight -loss method show otherwise. They calmly follow this diet and lose weight, eating some kind of fatty sausages and meat. You just need to eat it in moderation, without overeating.
Low Carb Diet Guidelines
In order for such a diet to run 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 one and a half liters a day;
- vegetables are recommended to be roasted, steamed or boiled;
- with such a system, walking at least twenty minutes a day or additional physical activity is desirable;
- to organize your daily diet properly, you should use a table where the carbohydrate components from various products are seen.
Table of content of carbohydrate components in various products per 100 grams
| Products | Mata |
|---|---|
| Alcoholic beverages | |
| Drinks with high alcohol content (rum, whiskey, tequila, vodka, etc. ) | - |
| Dry wine | $ 1 |
| Beer (approximately 250 grams) | 12 USD |
| Liquor (approximately 60 grams) | $ 18 |
| Mushrooms | |
| Fresh champignon | 0. 1 c. u. |
| Fresh morals | 0. 2 c. u. |
| Butterlets, honey mushrooms 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 |
| Boletus is dry | $ 13 |
| Boletus is dry | $ 14 |
| Canned food | |
| Any fish | - |
| Beet caviar | $ 2 |
| Canned beans | $ 2. 5 |
| Pickled cucumbers | $ 3 |
| Tomatoes and seaweed | $ 4 |
| Olives, eggplant caviar | $ 5 |
| Canned green beans | 6. 5 cu |
| Zucchini caviar | $ 8. 5 |
| Pepper with vegetables | $ 11 |
| Sweet Canned Corn | $ 14. 5 |
| Pes tomato | $ 19 |
| Bijirin | |
| Beans and other legumes | $ 46 |
| Oatmeal | $ 49 |
| Hercules, peas | $ 50 |
| Room | $ 62 |
| Pearl barley and millet | $ 66 |
| Barley | $ 67 |
| White rice | $ 71 |
| Dairy product | |
| Vegetable oil | - |
| Low -fat cottage cheese, margarine and a variety of cheeses | $ 1 |
| Butter | $ 1. 3 |
| Low -fat cottage cheese | $ 1. 8 |
| Mayonnaise with fat content | $ 2. 6 |
| High fat cottage cheese | $ 2. 8 |
| Sour cream with fat content | $ 3 |
| Sour milk or kefir | $ 3. 2 |
| Sugar Free Yogurt | 3. 5 USD |
| Cream with fat content | $ 4 |
| Pasteurized and baked milk | $ 4. 7 |
| Yogurt sugar content | $ 8. 5 |
| The mass of sweet curd | $ 15 |
| Sweet cake in glaze | 32 USD |
| Meat products, poultry | |
| Different types of meat (lamb, beef, pork, veal), poultry, rabbit, liver and beef, lard, loin and tongue, steaks and various sausages, pork legs | - |
| Egg | 0. 5 cu |
| Chicken liver | 1. 5 USD |
| Beef sausage, boiled sausage and milk sausage | 1. 5 USD |
| Pork sausage | $ 2 |
| Bread meat | $ 5 |
| Meat in batter | 6 USD |
| Drinks | |
| Coffee, sugar -free 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 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 onions | 3. 5 USD |
| Pumpkin, zucchini, tomatoes, radish | $ 4 |
| Eggplant, red cabbage, white and cauliflower, peppers, radishes, garlic | $ 5 |
| Green and red bell peppers | $ 5 |
| Celery root, wild garlic | 6 USD |
| Leaves, radish | 6. 5 cu |
| Rutabaga, carrots | $ 7 |
| Fresh horseradish | $ 7. 5 |
| Peas, kohlrabi, parsley | $ 8 |
| Watermelon, watermelon, onion, beet | $ 9 |
| Parsley root | $ 10. 5 |
| Fresh green beans | 12 USD |
| Raw potatoes | $ 16 |
| Peanuts | |
| pine nuts | $ 10 |
| Almonds | $ 11 |
| Walnut and pumpkin seeds | 12 USD |
| Peanuts, hazelnuts, pistachio nuts | $ 15 |
| Sunflower seed | $ 18 |
| Coconut and sesame seeds | $ 20 |
| Cashew nuts | $ 25 |
| Seasonings and spices | |
| Red wine vinegar (tablespoon) | - |
| Spicy herbs (tablespoon) | 0. 1 c. u. |
| Capers and radish (tablespoon) | $ 0. 4 |
| Cinnamon and ground hot pepper (teaspoon) | 0. 5 cu |
| Mustard, tartar (tablespoon) | 0. 5 cu |
| Ginger (tablespoon) | 0. 8 c. u. |
| Apple cider vinegar and soy sauce (tablespoon) | $ 1 |
| Wine white vinegar (tablespoon) | 1. 5 USD |
| BBQ sauce (tablespoon) | $ 1. 8 |
| Vinegar (tablespoon) | $ 2. 3 |
| Tomato sauce (50 grams) | 3. 5 USD |
| Mushrooms (tablespoon) | $ 4 |
| Cranberry sauce (tablespoon) | 6. 5 cu |
| Seafood, fish | |
| Frozen, fresh, boiled and smoked fish, shrimp, red and black caviar | - |
| Fresh lobster and seaweed | $ 1 |
| Fresh crab | $ 2 |
| Fresh squid | $ 4 |
| Fresh mussels | $ 5 |
| Fish in tomato sauce | 6 USD |
| Fresh oysters | $ 7 |
| Fish bread | 12 USD |
| Candy | |
| Hours for diabetics | $ 3 |
| Hours for diabetics | $ 9 |
| Ice cream in chocolate | $ 20 |
| Ice cream | $ 22 |
| Frozen ice | $ 25 |
| Almond cake | $ 45 |
| Chocolate with nuts | $ 48 |
| Sponge cake and dark chocolate | $ 50 |
| Chocolate candy | $ 51 |
| Milk and white chocolate | $ 54 |
| Halva | $ 55 |
| Condensed milk | $ 56 |
| Cream cake | $ 62 |
| Regular waffles and apple jam | $ 65 |
| Apple jam | $ 66 |
| Jam, jam | $ 68 |
| Lollipop | $ 70 |
| Strawberry and raspberry jam | $ 71 |
| Honey and butter biscuits | $ 75 |
| Marriage | $ 76 |
| Custard ginger bread | $ 77 |
| Pastilla and fruit waffles | $ 80 |
| Fondant (candy) | $ 83 |
| Stuffed caramel | $ 92 |
| Sugar of various kinds | $ 99 |
| Sup | |
| Chicken or meat broth | - |
| Goulash soup and green cabbage soup | 12 USD |
| Mushroom soup | $ 15 |
| Vegetable soup | $ 16 |
| Tomato soup | $ 17 |
| Peanut soup | $ 20 |
| Fruits | |
| Lemon | $ 3 |
| Cherry plums and grapefruit | 6. 5 cu |
| Quince, orange and tangerine | $ 8 |
| Rowan | $ 8. 5 |
| Dogwood and apricots | $ 9 |
| Pears, peaches, plums and apples | $ 9. 5 |
| Kiwis and cherries | $ 10 |
| Cherry | $ 10. 5 |
| Pomegranate, chokeberry, fig | $ 11 |
| Nenas | $ 11. 5 |
| Persimmons and nectarines | $ 13 |
| Bananas | $ 21 |
| Dried apples | $ 45 |
| Dried pears | $ 49 |
| Dried apricots | $ 53 |
| Dried apricots | $ 55 |
| Prune | $ 58 |
| Raisins | $ 66 |
| Dates | $ 68 |
| Bread | |
| Soy flour | $ 16 |
| Rye | $ 34 |
| Diabetes | $ 38 |
| Borodinsky | $ 40 |
| Cereal bread and rye tortilla | $ 43 |
| Wheat | $ 50 |
| Riga and bread | $ 51 |
| Lavash Armenia | $ 56 |
| Bagel | $ 58 |
| Rye seed flour | $ 64 |
| Creamy crackers | $ 66 |
| First class wheat flour | $ 67 |
| Sushi, egg noodles and premium wheat flour | $ 68 |
| Straw and sweet pasta | $ 69 |
| Cornflour | $ 70 |
| Potato starch | $ 79 |
| Cornflour | $ 80 |
| Give | |
| Cloudberry | 6 USD |
| Strawberry | 6. 5 cu |
| Blueberry | $ 7 |
| Black and red raisins | $ 7. 5 |
| Lingonberries, raspberries, blueberries and white currants | $ 8 |
| Gooseberry | $ 9 |
| Fresh rose hips | $ 10 |
| Wine | $ 15 |
| Dried rosehip | $ 21. 5 |
Based on the schedule, you can create a personalized menu, following which you can lose weight up to 9 kilograms in a week.
The principle of construction is based on limiting the consumption of foods that contain large amounts of carbohydrates:
- for weight loss - you need to acquire up to 40 conventional units a day;
- for weight stabilization - no more than 60 conventional units;
- to add kilograms - 60 conventional units and more.
Various types of menus for a week with a low carb diet
The sample menu for the week can be presented as follows:
- breakfast - steamed omelet, green tea or herbs;
- second breakfast - low -fat cottage cheese;
- lunch - mushroom soup, boiled chicken;
- dinner - grilled fish.
Slimming menu for this week
To lose about 10 extra pounds in a week, you can try this version of the weekly menu:
- breakfast - cottage cheese with dried fruit;
- lunch - cabbage soup;
- dinner - boiled beef.
Diabetes mellitus weekly menu
A separate medical menu can be used for diabetes mellitus:
- breakfast - low -fat cottage cheese, tea and 2 boiled eggs;
- second breakfast - 250 grams of yogurt;
- lunch - bean soup;
- afternoon tea - orange;
- dinner - grilled fish in the oven with vegetables.
Low carb low fat diet
This food was created by Dr. Atkins. It runs in four phases:
- first phase - a period of 2 weeks, carbohydrate restriction of about 20 grams, protein is allowed in any quantity;
- the second phase - lasts for several months, during which it is necessary to increase the amount of carbohydrates consumed in the diet gradually;
- third phase - to maintain weight in the current state, it is recommended to increase the rate of available carbohydrates to 10 grams per day;
- fourth phase - to combine the results, you need to 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 a week:
- breakfast - tea, oatmeal in milk;
- second breakfast - 200 grams of low -fat cottage cheese;
- lunch - vegetable soup, seafood salad, boiled vegetables;
- afternoon tea - curd pudding;
- dinner - meat baked in the oven, steamed vegetables, kefir.
Low carb diet for vegetarians
There is a separate diet for those who do not use meat in their diet. There are a few rules for them:
- the calculation of carbohydrates used must be done in this way: 5 grams of carbohydrate per 10 kilograms of body weight;
- meat and fish products should be replaced with soybeans, nuts, and grains.
Diet protein
Such a menu in their diet can be used by both athletes during the drying period and ordinary people who prefer protein foods:
- breakfast - tea and 100 grams of lean cottage cheese;
- second breakfast - zhmenya beans;
- lunch - boiled chicken with boiled vegetables;
- afternoon tea - kefir or yogurt;
- dinner - fish cooked in a double boiler.
Low Carb Diet Recipes
Shrimp soup
To make soup, you need:
- shrimp - 1 kg;
- celery;
- tomatoes - 1 pc;
- garlic - 1 pc;
- curry;
- lemon juice.
Peel the shrimp and rinse well, chop the vegetables and finely chop the ingredients. Pour water over the ingredients, add a little curry, sprinkle with lemon juice and place on the stove.
Boil beef with spinach
To prepare such a dish, you can use the following recipe:
- beef - 1 kg;
- spinach - 400 grams;
- garlic - 1 pc;
- celery root - 200 grams;
- garlic - 1 clove;
- tomato - 2 seeds;
- olive oil;
- cumin;
- ginger powder;
- Beef soup - 250 grams.
Fry all the seasonings in oil, add the chopped onions and tomatoes little by little. Fry a little, add the meat broth and remaining ingredients. It is best to cut the beef so that it has less time to cook. Cover the plate and simmer for forty minutes.
conclusion
Reviews of low-carb diets are mixed, with many supporters and many opponents. However, both and that noted its effectiveness. A diet like this is perfect for those who don’t like fasting, as this allows you to eat a lot of food. Its advantages include its successful use in cases of diabetes mellitus. As a remedy, it has proven itself quite well. In addition, it is affordable and will not spend the family budget. In other words, if you use such a system specifically for weight loss, it will definitely bring remarkable results. However, it should be borne in mind that such a diet, although not a mono diet, but its indicators are not balanced, therefore, before embarking on such a fasting journey, it is very important to consult a specialist, especially if there is a history of chronic diseases.