As people strive for harmony, tone and a harmonious figure, people start exercising and eating a healthy diet. The first problem that bothers me is diet. Little do you know that the problem lies in the excessive consumption of simple carbohydrates. And as soon as they research the information in popular sources, without reading it to the end, they completely exclude carbohydrates from the diet. And here begins accidents, health problems, loss of strength and so on. Where is the balance and truth? ახლოსVery close! Let's find out.
In the last few years, there has been a dramatic change in ideas about why people are gaining weight. The masses realized that carbohydrates, not dietary fats, are converted to subcutaneous fat and become one of the leading causes of obesity.
For a long time a low-fat diet was the basis of weight loss methods, but the real feeling was created by a low-carb diet that showed high results in losing excess weight. Studies have shown that simple and complex carbohydrates have different effects on the body. Excessive consumption of carbohydrate-rich foods leads to excess weight.
In this article you will learn:
- What is a low carb diet and how does fat burn;
- Pros and cons of the method;
- What foods are present in the low-carbohydrate diet;
- Interesting low carb recipes for the full menu.
What is the essence of the weight loss method
Carbohydrates supply the body with the required amount of energy, which is spent during the day on vital processes and during physical activity. Complete rejection of the macronutrient will lead to malfunction of the functional systems, while the excess amount of energy received will lead to an increase in fat reserves. A low-carb diet includes slow (complex) carbohydrates that do not cause a strong jump in blood sugar and take longer to convert into energy.
The essence of the method lies in the fact that from the very first day of the diet for safe and effective weight loss, the amount of carbohydrates consumed daily decreases and proteins increase. Due to this, the following processes begin in the body:
- Previously received energy is deficient, which forces us to look for a new source.
- Glycogen becomes the main source of energy in the first 2-3 days of the diet.
- In addition, fats are broken down, an additional source of energy is synthesized - ketones.
Studies comparing the benefits of carbohydrates and a low-fat diet for weight loss have shown that people who reduced their carbohydrate intake to a minimum lost more weight in 6 months than those who followed a low-fat diet.
On a low-carb diet, subjects felt fuller after eating because proteins and fats are broken down more slowly than carbohydrates. In addition, there was a gradual increase in blood sugar and insulin production. This means that they did not have sharp bursts of energy that were replaced by an increased sense of fatigue and hunger.
Conclusion: The principle of the diet is biochemical processes that promote the burning of fats and the loss of extra pounds.
It is important to remember that during the diet the fat layer in the whole body is reduced evenly, so it is impossible to reduce the volume locally.
Pros and cons
The low content of carbohydrates in the menu has a positive effect on the state of the body, normalization of digestion, metabolic processes and rejuvenation.
Pros:
- There is no hunger in the diet, strength remains at the same level, there is no weakness;
- Suitable for diabetics;
- Suitable nutrition for men and women to lose weight;
- Suitable for low, medium and high activity levels;
- Does not require a significant change in the daily calorie requirement for weight loss, changes in protein and carbohydrate levels.
Reducing the amount of macronutrients helps to lose weight and improve health, it is recommended:
- Excess weight;
- Intensive training;
- Diabetes mellitus;
- Hypertension;
- Disorders of the endocrine system;
- Oncological diseases.
The method has gained the trust of athletes and performing bodybuilders - it is a reliable opportunity to gain relief, reduce the percentage of subcutaneous fat and maintain muscle mass.
However, diet has its disadvantages:
- Constipation - Decreased fiber, which is associated with a reduction in carbohydrate intake, can lead to digestive problems;
- Carbohydrate starvation can cause headaches, irritability and nervousness;
- Exacerbation of chronic diseases;
- Increases the load on the liver;
- Potassium and sodium deficiency;
- Carbohydrate deficiency reduces concentration, which is crucial for people engaged in mental labor;
- Increase in cholesterol levels due to large amounts of animal products, leading to the development of diseases of the cardiovascular system;
A low-carb diet is not on the list of methods that can be followed for several years, as a large list of forbidden foods puts extra stress on the body. Therefore, after a few weeks or months of restraint, the person returns to the usual diet again.
Balance of proteins, fats, carbohydrates
The main sources of protein in the low-carbohydrate diet are animal products: meat, poultry, by-products, cottage cheese, eggs. Legumes and nuts are an alternative for vegetarians.
The BJU ratio in the diet is:
- Proteins 40-50%;
- Fats 30-35%;
- Carbohydrates 20-25%.
The opinion of nutritionists
Dietitians are wary of the method, as a low-carbohydrate diet (for a week or a month) involves the use of 50-70 g of macronutrients per day. Deficiency leads to adverse disorders with a number of side effects such as excess.
Doctors advise to give preference to proper and balanced nutrition, to control the intake of carbohydrate foods. Healthy eating habits combined with physical activity will help reduce the amount of body fat - the method can not be attributed to weight loss, but without harm to health.
Contraindications
Before you "go on a diet", you should consult a doctor, because the high content of protein foods is contraindicated for people with impaired metabolism (eg, urolithiasis, gout).
The fact is that during a normal diet these metabolic disorders may not be detected, which means you may not even know you have the disease. By changing your diet to increase your protein intake, you are provoking a severe pathological mechanism in your body.
Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (cholecystitis, pancreatitis, cholelithiasis, gastric ulcer, gastritis). Fatty foods cause large amounts of cholesterol to enter the body, which can lead to or accelerate the growth of atherosclerotic plaques.
The weight loss method is also not recommended:
- Pregnant and lactating;
- Persons under 18 years of age;
- With cardiovascular diseases;
- During exacerbation of chronic diseases.
Basic rules of low carb diet
The method involves the use of a minimal amount of carbohydrates, which is enough to keep the body working. Women need 2 grams per kilogram, men - 3 g. If the daily intake is 120-150 g, then for weight loss this figure is gradually and gradually reduced to 50-70 g per day. Protein food becomes a substitute for energy source and maintains muscle tone.
A low carb diet lowers insulin levels, which suppresses appetite. Ketone bodies, which are made up of animal and plant proteins and fats, block the flow of information about the feeling of hunger.
Adhering to a few principles will help you achieve your goals:
- Exclude from the diet products with a high glycemic index;
- Get extra vitamins and minerals;
- The preferred method of preparation is stewing, boiling, roasting, steaming. Fried ingredients without added oil or in small quantities;
- Do not skip meals and do not reduce calories;
- Get rid of complex carbohydrates in the first half and before exercise, in the second - protein foods;
- Be sure to eat breakfast;
- Follow the drinking regime: at least 2 liters of clean liquid.
Do not forget that the correct calculation of daily energy needs for weight loss is the first step before starting any diet.
Approved products
The list of products to maintain a low-carbohydrate diet is extensive, which diversifies the menu and does not allow you to starve. It is important to look at information about the component using food calorie charts or on the label.
Table of permitted products
Diet implies certain restrictions. With the help of the table you can find products suitable for low-carbohydrate foods.
Product groups |
Approved products |
|---|---|
Meat |
Lean pork, veal and beef, poultry, offal |
Fish and seafood |
Sea fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Seafood - no restrictions |
Milk products |
Cottage cheese, cheese, kefir, natural yogurt without additives - all with a low percentage of fat |
eggs |
Chicken and quail |
Vegetables, raw and canned |
Everything except high starch vegetables: potatoes, Jerusalem artichokes, sweet potatoes |
Mushrooms |
No restrictions in any way |
Fruits, berries |
Citrus, green sugarless apples |
Cereals |
Long-cooked oatmeal, brown rice and buckwheat |
Nuts and seeds |
Without borders |
oil |
Unrefined vegetables |
Sauces |
Balsamic vinegar |
Sweeteners |
Free from sorbitol and fructose |
ᲡAssel |
Coffee, tea - without sugar, mineral water, vegetable juices |
Prohibited products
If your favorite product is not on the list of allowed ingredients, then most likely it is on the banned list:
- Baking and confectionery;
- Processed grains (white rice, instant oatmeal, semolina), high quality wheat pasta;
- Potatoes, corn;
- Semi-finished products, smoked products;
- Food ingredients (mayonnaise, ketchup and sauces, except soy);
- chocolate;
- Sweet fruits (bananas, grapes);
- Sugar and sugar products;
- Packaged juices, fruit drinks (due to added sugar);
- Soda;
- Alcoholic beverages.
It is necessary to abandon the above products for the first time and after 3-4 weeks gradually, in small portions again in the diet.
Sample menu for the week
At first glance it seems that the low-carb diet is not so varied, however, by preparing the menu a week in advance, you can be sure that the diet is saturated.
Table: Sample of low carb diet menu for 7 days
The table contains possible combinations of breakfast, lunch and dinner that can be taken as a basis and replaced with your favorite dish. Do not forget that it is important to correctly calculate the caloric content of the finished dish to match your daily energy intake. It is possible to exchange products and repeat.
Დ ღის |
Breakfast |
2nd Breakfast |
Dinner |
Afternoon tea |
Dinner |
|---|---|---|---|---|---|
1 day |
Curd curd without sugar + tomato / cucumber |
Grapefruit |
Brown rice porridge with vegetables |
Kefir 1% |
Steamed fish + cottage cheese + bread |
2 days |
Scrambled or double-egg omelet + chicken |
Low-fat cottage cheese |
Mushroom soup with low-fat sour cream + bread |
Kefir with 1% chopped cucumber and herbs |
Cooked beef + cucumber and tomato salad |
3 days |
Stewed vegetables with grated cheese |
Apples |
Vegetable soup with chicken broth |
Milk 1. 5% |
Boiled breast + stewed cabbage |
Day 4 |
Oatmeal with grated apples |
Grapefruit |
Buckwheat porridge + beet salad |
Low-fat cottage cheese |
Veal or chicken ragout with vegetables |
Day 5 |
Cheese + boiled eggs |
Apples |
Boiled brown rice + seafood |
Kefir 1% |
Vegetable salad + low-fat beef steak |
Day 6 |
Cheese + boiled eggs + bread |
Natural sugar-free yogurt 1. 5% |
Baked meat + vegetable salad |
Kiwi |
Stewed vegetables + boiled fish |
Day 7 |
Milk buckwheat porridge |
Low-fat cottage cheese |
Fish baked with vegetables |
Kefir 1% |
Baked breasts + fresh vegetables and herbs |
Long-term low-carbohydrate diet (up to 30 days) should include cheating or dieting to avoid slowing down the metabolism.
Exit the ration
A low carb diet is effective and affordable, but after 2 months you should return to your usual diet. Exit is done in stages to minimize stress for the body and not regain previously lost pounds.
Return to normal nutrition in 3-4 weeks:
- In the first and second weeks the number of fruits and vegetables (not containing starch) increases;
- Third week - reduction of protein foods with the addition of grains;
- The number of calories also increases daily.
What can be prepared during the weight loss period - delicious recipes
A hypocarbon diet is not a reason to limit yourself to just chicken fillets. The list of allowed products is extensive, so you can prepare time-tested dishes or fantasize based on available ingredients.
Chicken fillet in a slow cooker
Recipe # 1
Method of preparation:
- Wash the chicken fillets, remove excess fat. Press into arbitrary slices, add salt and spices, place at the bottom of the multicooker bowl.
- Pour in the water, add the bay leaf.
- Boil for 1, 5 hours in "quench" mode.
Total carbohydrates: 0 g
Ingredients:
- Chicken fillet - 250 g;
- Water - 150 g;
- Salt, ground pepper - to taste;
- Bay leaf - 1 pc.
Veal with cheese in the oven
Recipe # 2
Method of preparation:
- Wash the meat in cold water, cut it lengthwise, cook it.
- Grease a baking sheet with oil, add veal, pour milk.
- Bake in a preheated oven at 180 degrees for 40 minutes.
- Immediately after that add the meat salt, season with salt and spices to taste.
- Cut the cheese into thin slices, distribute evenly over the meat, return to the oven for another 30 minutes.
Total carbohydrates: 7, 7 g
Ingredients:
- Calf shoulders - 400 g;
- Cheese - 100 g;
- Milk 1, 5% - 100 ml;
- Vegetable oil - 20 ml;
- Salt, pepper, spices - to taste.
Soup with oat bran
Recipe # 3
Method of preparation:
- Press the turkey fillet into cubes, boil in 1 liter of water for 20 minutes.
- Finally add the chopped onion and bran.
- Boil the eggs tightly, cut them into small pieces and add to the broth.
- Finely chop the herbs, send in the soup.
Total carbohydrates: 24 g
Ingredients:
- Turkey fillet - 150 g;
- Water - 1 liter;
- Onion - 60 g;
- Eggs - 58 g;
- Oat bran - 25 g;
- Chopped dill - 10 g;
- Green onions - 5 g;
- Salt, pepper - to taste.
Chinese cabbage salad with fruit
Recipe # 4
Method of preparation:
- Peel an orange, grate it and squeeze the juice.
- Diced fruit.
- Chinese cabbage and onion press finely. Combine all ingredients.
- Add salt to taste to the salad, mix with lemon juice, stir.
Total carbohydrates: 16, 5 g
Ingredients:
- Chinese cabbage - 150 g;
- Apples - 50 g;
- Oranges - 60 g;
- Green onions - 5 g;
- Lemon juice - 20 ml;
- Salt - to taste.
Squid salad
Recipe number 5
Method of preparation:
- Boil two eggs tightly, beat. Cut into medium cubes.
- Rinse the squid carcass, skin and legs, soak in boiling water for 15-20 seconds, no more! Otherwise, they will become "rubber".
- Cut the seafood into thin rings or strips.
- Cut the cucumber into thin strips.
- Mix all ingredients.
- Moisten the salad with juice and olive oil, stir.
Total carbohydrates: 3, 5 gr.
Ingredients:
- Chicken eggs - 116 g (2 pcs. );
- Squid - 150 g;
- Cucumber - 70 g;
- Lemon juice - 15 ml;
- Olive oil - 15 ml.
White fish with vegetables
Recipe # 6
Method of preparation:
- Wash the fish, remove the fins. Cut into medium pieces, add salt and pepper.
- Press the vegetables coarsely.
- Distribute all ingredients evenly on a baking sheet.
- Bake in a preheated oven at 180 degrees for 50-60 minutes.
Total carbohydrates: 8, 7 g
Ingredients:
- Cod - 500 g;
- Eggplant - 80 g;
- Tomatoes - 120 g;
- Pepper, salt.
Cheese soup
Recipe number 7
Method of preparation:
- Boil the chicken fillets until soft, remove the meat and refrigerate. Cut into medium pieces.
- Grind the cheese on a large grater, add the broth, boil on low heat for 20 minutes until a homogeneous consistency, stirring constantly. Add salt and pepper to taste.
- Distribute the chicken fillets in each serving. Decorate with greenery.
Ingredients:
- Chicken fillet - 300 g;
- Processed cheese - 100 g;
- Water - 1, 5 l;
- Salt, pepper - to taste;
- Fresh herbs - to taste.
Milk dessert
Recipe number 8
Method of preparation:
- Pour the milk into a deep form, place in the freezer until an ice crust is formed.
- Gelatin pour water, boil according to instructions, add gelatin. Calm down.
- Take out the milk, whisk in an underwater blender, pour in the gelatin and continue beating.
- Refrigerate for 20 minutes.
Total carbohydrates: 9, 9 gr
Ingredients:
- Milk 0, 5% - 200 ml;
- Gelatin - 10 g;
- Water - 40 ml;
- Sweetener - to taste.
Salad with canned tuna
Recipe # 9
Method of preparation:
- Finely chop the onion into half rings, pour the vinegar, stir and let stand for 15 minutes. After depletion of excess fluid.
- Boil the hard boiled eggs, grind the cheese on a large grater.
- Cut the cucumber into strips.
- If the tuna is too large, grind the pieces with a fork.
- Mix all ingredients, mix with oil, add salt and pepper to taste.
Total carbohydrates: 7, 5 g
Ingredients:
- Canned tuna - 1 can, about 180 g;
- Eggs - 58 g;
- Hard cheese - 100 g;
- Cucumber - 100 g;
- Onion - 40 g;
- Vinegar - 5 ml;
- Olive oil - 15 ml;
- Salt, pepper - to taste.
Dietary cutlet
Recipe number 10
Method of preparation:
- Wash all types of meat, dry on a paper towel, finely chop or press in a blender / meat grinder.
- Cut the onion into small cubes.
- Add eggs, onions, salt and spices to the minced meat. Mix thoroughly, form pies with wet hands.
- Boil for 20-30 minutes or fry on a non-stick pan without adding oil on both sides.
Total carbohydrates: 7 g.
Ingredients:
- Beef - 200 g;
- Lean pork - 400 g;
- Chicken fillet - 250 g;
- Onion - 60 g;
- Chicken eggs - 58 g;
- Salt, spices - to taste.
Rafaelo of low carbohydrates
Recipe # 11
Method of preparation:
- Cottage cheese should be dry. Grind part of the cottage cheese in a colander with a sweetener, add sour cream, mix.
- Dry the almonds in a hot, sticky pan, stirring constantly for 7-10 minutes.
- Blind the curd ball, roll it, put one almond inside, roll it into a ball.
- Roll the prepared sweets in coconut flakes and refrigerate for 1 hour.
Total carbohydrates: 28, 1 g
Ingredients:
- Cottage cheese 1, 8% - 250 g;
- Sour cream 10% - 40 g;
- Raw almonds - 20 g;
- Coconut flakes - 100 g;
- Sweetener - to taste.
A low carb diet is an effective method of weight loss with a varied menu. By following the recommendations, you can quickly achieve the desired results and not be afraid to return the lost weight after leaving the hypocarbonate regime. Carefully study the contraindications, monitor your well-being and stay healthy!