Low carb diet: benefits, contraindications and approximate menu

Low carb diet- it's just a month or two diet, it's a way of life. And while there are some restrictions on products (e. g. , soda, sugar, baked goods should be excluded), they are not much stricter than usual, but they are so vague in their understanding of proper nutrition.

Grilled meat, fish, fatty dairy products, berries, vegetables and a variety of vegetables - and with this variety, you can still successfully lose extra pounds! Isn't that what every girl dreams of?! But, as elsewhere, there are pitfalls here - so we strongly recommend that you consult your doctor before switching to a low-carb diet.

The essence of a low carb diet

Anyone who has tried to lose weight at least once knows that to lose weight, you need to give up sweet and starchy foods. True, fatty foods are most often excluded from the diet - butter, meat, cream, mayonnaise. As a result, the girls eat salad and green tea to get a dream figure, which inevitably leads to collapse and even greater weight gain. This approach to weight loss is fundamentally wrong. To lose weight, you need to eat, only the diet should be different from what you followed before.

Moreover, many women forget that healthy fats are the basis for the production of vitamin D in the ovaries, which is responsible for the expression of sex hormones, adrenal hormones, and thousands of genes!

Nutritionists are constantly studying the effects of certain foods on human health. The result of their work is a variety of nutritional systems designed to maintain health, achieve a stable emotional background, and achieve an ideal physical shape. In the mid-2000s, Swedish scientists proved that the widespread and mass consumption of sugar and starch, rather than fat, was previously thought to be much more harmful to shape. This led to a real revolution in nutrition.

Fatty foods have a completely different effect: they give the body a long-lasting feeling of satiety, providing it with energy for a long enough time. Compare it: when carbohydrates are burned in our bodies ’ovens, a plant that produces in the form of cells and tissues gets just over 4 kilocalories, while fat gets twice as much - 9 with a small tail.

Recently, another myth has been dispelled that the brain needs glucose to function normally, which is said to be obtained only from pure sugar. Large-scale physiological and nutritional research suggests the opposite: lovers of sweets are more likely to experience dementia in old age, and those who have consumed moderate amounts of carbohydrates in their lifetime will retain clear thinking for the rest of their days.

In fact, nerve tissue uses glucose as a substrate for energy (i. e. , the firewood it sends into mitochondrial stoves) - this is the favorite, but by no means the only way to provide its vital functions. With prolonged starvation and a decrease in dietary carbohydrate intake, our brains are reluctant at first, but they switch from gasoline to gas - or rather from glucose to ketone bodies.

A low carb diet to lose weight is very easily tolerated by many women as it does not lead to hunger attacks. Proponents of this eating style note that they do not feel the urge to consume foods high in sugar and starch. In this respect, it is not necessary to clearly normalize the amount of carbohydrates allowed, but nutrition experts still make some recommendations - 20-100 g of carbohydrates per day. Their source of supply is, of course, cereals, vegetables and fruits, but not refined sugar and premium flour (and even finer).

However, the constant counting of calories consumed and the resulting guilt, if it does not fit into the daily norm, will only lead to a loosening of the emotional background - and weight loss will backfire with psychosis. Add enough physical activity and make sure that satiety doesn’t automatically mean overeating, and then you certainly won’t need too conditional calorie counting by the apps on your phone.

• We only eat natural fats, we throw out synthetic fats heavily.
• Minimize cooking.
• Eat with pleasure, gaining physical and aesthetic pleasure. Stay alone with your plate - phones, newspapers and TVs don’t distract you from eating: don’t forget that digestive juices are excreted before food touches your taste buds - this is the so-called brain or complex reflex secretion phase. .

A low-carbohydrate diet has no serious contraindications, but people with chronic conditions (such as tired adrenal syndrome) are advised to consult their doctor. Insulin-dependent patients with cardiovascular disease should take into account their specific characteristics and follow the advice of nutrition experts.

How mitochondria work in the body

It seems, why should a person who is far from science understand such a complex question? However, learning the basics of cell function allows us to better understand what processes take place in the depths of our bodies. We will only touch on the effects of ketones and insulin on mitochondrial activity to show how we can improve our health, even in the diet alone.

Function of mitochondria- Extraction of energy from food, its combination with oxygen and synthesis of adenosine triphosphoric acid (ATP), which is the basic unit of energy in the animal cell. Mitochondria are present in all cells of the body except erythrocytes - red blood cells are forced to maintain themselves through slightly different glucose transformation processes.

Insulin plays an important role in this process. It depends on exactly how the body provides the energy it produces: it is spent on its current needs or stored for a rainy day. Elevated insulin levels trigger synthesis reactions - including fat. It’s the hormone of ANABOLISM - that’s why every woman has it: muscles (because of increased protein production) and cancer cells (actually, the tumor is based on uncontrolled division).

The lack of carbohydrates causes the fact that insulin is produced in limited quantities - just to cover the body’s needs. This initiates the process of ketogenesis: fatty acids are converted to ketones, which serve as fuel for the cells, including the nerve cells in the brain, as mentioned earlier.

8 types of low carb diets

Essential low carb diet

In a nutshell it can be characterized as follows: carbohydrate - less, protein - more (compared to your usual diet). The diet is based on meat, fish, eggs, cereals, vegetables, fruits, nuts, natural fats.

As for the recommended amount of carbohydrates, it depends on the purpose:

• to maintain body weight or supply the body with energy for intense sports activities - 100-150 grams. Fruits and starchy vegetables are allowed;
• moderately reduces weight - 50-100 grams; Prohibited potatoes and sweet, high-carbohydrate fruits (such as bananas and mangoes)
• quickly get rid of excess fat - up to 50 grams. Lots of vegetables but minimal fruit.

Ketogenic diet

By minimizing carbohydrate intake, insulin levels fall to baseline levels, which triggers the development of ketosis, a condition in which fatty acids are broken down to extract the energy needed by the body. Ketone bodies are formed in the liver, which alone does not have the enzymes that can be used for energy - in fact, it is a factory that makes goods for export. These molecules serve as fuel for the muscles, kidneys and brain.

The diet of a ketone diet includes foods rich in protein and fat, while the amount of carbohydrates is limited to 20-50 (and often 5-10) grams per day.

Low Carb, High Fat Diet (LCHF - Low Carb High Fat Diet). . .

This eating style differs from the usual in that the emphasis is on participating in the diet of whole or minimally cooked foods. It is most common in Scandinavia, where sustainable eating and living are traditionally popular.

Low carb paleo diet

Proponents of this method of dieting and maintaining health believe that only foods that were available to humans at the dawn of the Paleolithic can be eaten. You can eat meat and fish, seafood, eggs, fruits, vegetables and berries, nuts, seeds and roots. In a word, what the ancient man could have collected or caught with his own hands is permissible. Everything that has appeared as a result of the development of agriculture and the food industry is prohibited: sugar, cereals, sausages and sweets, semi-finished products. The main idea of such a diet is the confidence that until the appearance of Homo sapiens, nature has prepared everything necessary for proper nutrition.

Atkins diet

The popularity of this weight loss system has not diminished in the last forty years. Meat, fish, seafood, eggs, salads and other non-starchy vegetables, mushrooms, dairy products, nuts are allowed. Fruits should be restricted due to their high fructose content.

There are four stages to a diet:

• it is recommended to consume less than 20 g of carbohydrates for two weeks in the induction phase. The diet consists of protein products and starch-free vegetables.
• in the stable weight loss phase, the amount of carbohydrates increases by 5 g per week, 3-5 kg before the desired weight, this phase ends.
• 10 g of carbohydrate per week are added during the stabilization phase.
• in the maintenance phase, it is permissible to include healthy carbohydrates in the diet. If the weight starts to increase, their number will decrease again.

Eco-Atkins

A special Atkins diet has been created for proponents of plant-based nutrition. Because products of animal origin are not used as a source of protein, essential amino acids are obtained from soy, legumes, nuts, and gluten. This inevitably increases the amount of carbohydrates consumed compared to the classic Atkins diet, but there are very few of them on the vegan menu behind traditional diets. In addition, frequent use of cereals negatively affects intestinal permeability - it increases, leading to the entry of bacterial cell wall elements into the systemic circulation and the activation of immune responses.

Zero carb diet

Few choose to completely rule out the use of carbohydrates to start the process of active weight loss. However, there are people who include only products of animal origin in their diet. Their menu also includes dishes made from meat, fish, eggs and animal fats. They do not eat vegetables, fruits and even more cereals. How safe this eating style is is not known for sure, as proper scientific research has not yet been done.

The complete lack of fiber (a kind of broom that cleanses the intestines and also stimulates its motility) is definitely detrimental to the body. The resulting constipation and stool problems form a vicious circle, which in turn leads to an overgrowth of bacteria and a consequent increase in intraintestinal pressure. The latter negatively affects the mechanisms of secretion of pancreatic juice and bile.

Mediterranean diet

It is based on a traditional Mediterranean diet that includes fish, seafood, olives, vegetables, cheese and pasta made from durum wheat. It differs from the classic low-carb diet in its reduced amounts of red meat and animal fats, as well as its high levels of vegetable oils, notably olive oil. Studies show that this lifestyle helps Mediterranean people suffer less from obesity, cardiovascular disease and type II diabetes.

The Benefits of a Low Carb Diet for Weight Loss

Research has shown the effectiveness of a low-carb diet in losing weight. At the same time, people do not feel hungry, they do not experience a constant desire for illicit products. This is due to the specificity of protein breakdown and the high caloric content of fats.

A low-carb diet can help you quickly lose fat in your abdomen, including visceral stores around your internal organs. This significantly reduces the risk of heart disease, type 2 diabetes and certain cancers.

The benefits of a low carb diet in the fight against disease

Being overweight is the cause of many medical conditions, so you need to get rid of the pounds you have accumulated, even if you don’t have any tangible health problems yet. A low carb diet should guide the diet of diabetics, patients with heart, reproductive and neurological diseases.

• Diabetes. . . Changing your diet to a lower carbohydrate diet while increasing your fat content has a number of beneficial effects in obese patients with type 2 diabetes. Adherence to such a diet will stabilize blood sugar levels and they may take smaller doses of pharmacological drugs prescribed for this pathology.
• Neurological disease. . . For people with epilepsy, a low-carb diet has long been recommended as a simple and effective way to reduce the risk of seizures. To prevent Alzheimer’s disease and its occurrence, neurologists recommend that you include more high-fat foods in your diet and minimize the use of simple carbohydrates.
• Heart disease. . . Adherence to the principles of a low-carbohydrate diet can significantly improve the condition of patients with heart problems. One study included 55 overweight subjects. After 12 weeks of following a low-carbohydrate diet, triglycerides, a C-reactive protein (a major marker of inflammation), have been shown to decrease, and HDL (high-density lipoprotein) "good" cholesterol has also improved. ).

Foods to avoid on a low carb diet

Adherence to the diet means the exclusion of the following foods from the diet:

• Cereals and starches: bread, rolls, pies, pasta, rice and other cereals.
• Sweet drinks: juices, tea with sugar, smoothies, fruit smoothies, sports drinks, cocoa, sweet lemonade.
• Sweeteners: sugar, honey, agave, syrups.
• Vegetables with high starch and sugar content: potatoes, sweet potatoes, zucchini, beets, peas.
• Alcoholic drinks: beer, sweet cocktails and sweet wines.
• Low calorie and diet foods are commercially available. . . Such labeling is often misleading: light mayonnaise starch and diabetic products contain fructose.
• Semi - finished products and sausages: not suitable due to high sugar, starch and soy content. They are also a hidden source of gluten.
• Fruits can be eaten in limited quantities, berries - in small portions.

These are general guidelines for any low carb diet. The exact amount of carbohydrate you can consume during the day depends on the purpose and the type of diet accordingly. Thus, ketosis can only be achieved by maximally reducing carbohydrate-containing foods. For other types of diets, a maximum of 50 or even 100 g of carbohydrate is allowed.

List of approved products

The creators of low-carb diets focus on foods high in fat and protein to keep them from getting hungry and unhealthy.

This list includes:

• Egg. . . They contain a lot of healthy fats and almost complete carbohydrate deficiency. In particular, biotin, a source of fat-soluble vitamins (A, D and E) and choline, is a precursor to acetylcholine, one of the major neurotransmitters in the nervous system.
• Oils. . . All kinds of oils can be used in the diet, but olive, coconut and avocado oils play a leading role in health benefits.
• A fish. . . It is better to prefer fatty varieties - salmon, trout, sardines. Adequate intake of them provides the body with omega-3 fatty acids, thereby significantly reducing the risk of cardiovascular disease and impaired cognitive function.
• Meat and poultry. . . Veal, chicken, turkey, rabbit meat are recommended.
• Dairy products. . . Cream, unsweetened yogurt, butter, cottage cheese, cheeses.
• Non - starchy vegetables. . . Any green, broccoli, all kinds of salad, asparagus, cauliflower, peppers, mushrooms.
• Avocado. . . A unique fruit rich in healthy fats.

I'll give you a sample menu

Here's what a low-carb diet for a week to lose weight looks like:

Breakfast:

• Omelette made of two eggs and a small amount of fatty milk or cream.
• Two pieces of hard cheese.
• Coffee with coconut milk or cream.

Dinner:

• Pork steak.
• Fresh vegetable salad with olive oil.
• Cream cheese (3 tbsp).
• Tea without sugar.

Afternoon nasi(optional - but still better to try the most physiological three meals a day):

• 20-30 pcs. pre-soaked almonds.
• Baked apples (without raisins, sugar and honey! ).

Dinner:

• Greek salad (peppers, cucumbers, tomatoes, feta cheese, olives).
• Mushrooms grilled or fried in vegetable oil.
• Fried fish.

Menu for the week

In order to simplify the weight loss process as much as possible and save time, we recommend that you use a menu every day to follow your low-carb diet exactly. If you wish, you can modify it without going beyond the list of approved products.

Monday

• Breakfast.Omelette with cheese, vegetable and herb salad, toasted avocado, unsweetened coffee with a piece of butter or coconut oil and berries.
• Dinner.Grilled or pan-fried pork steak with lettuce and salted homemade cheese.
• Dinner.Veal in cream sauce with cabbage salad.

Tuesday

• Breakfast.Perch slices, sliced cucumbers and tomatoes, natural yoghurt as a dessert (we can add coconut, almond slices and some berries in a blender).

• Dinner.Mushroom soup, tobacco chicken, homemade eggplant and paprika caviar.
• Dinner.Duck breast with vegetables garnish.

Wednesday

• Breakfast.Ham omelette, lettuce with sour cream sauce, a handful of favorite walnuts, green tea.
• Dinner.Zucchini puree soup, fried cheese, baked apples (it is better to choose unsweetened varieties).
• Dinner.Roast veal, cauliflower, steamed in cream.

Thursday

• Breakfast.Poached egg with avocado, spinach and lightly salted salmon.
• Dinner.Folded slices of grilled vegetables.
• Dinner.Pork and broccoli casserole in sour cream sauce with cheese.

Friday

• Breakfast.Soft boiled zucchini pancakes with ricotta cheese, olives and cocoa.
• Dinner.Chicken fillet loin on a vegetable pillow.
• Dinner.Salmon steak with pumpkin puree.

Saturday

• Breakfast.Omelette with ham and sun-dried tomatoes, hard cheese, a handful of nuts and berries.
• Dinner.So the rabbit is poached and fried with asparagus.
• Dinner.Steaming chicken legs, mushrooms and eggplant.

Sunday

• Breakfast.Poached eggs with salmon and spinach, roast turkey, sugar - free coffee.
• Dinner.Turkey steak in cauliflower cream sauce.
• Dinner.Marinated meats and broccoli puree.

As a reminder, for those looking to switch to a low-carb diet, this weekly menu is just a guide for designing an individual diet. It is impossible to take into account the taste preferences of individual individuals. The point is to stick to the principle of a low carb diet: low carb, high fat.

Low Carb Diet For Diabetes

The principles of a low carb diet vary depending on the type of diabetes. Insulin-dependent patients should eat a balanced diet that includes foods with a low glycemic index.

A low carb diet for type 2 diabetes has some specific characteristics:

• The main part of the medical menu is vegetables and herbs. For women, the standard for non-starchy vegetables is 500 g per day, if you do not spend a lot of energy, and up to 800 g - through physical work or regular sports.
• To prevent cholesterol levels from rising, diabetics eat a low-carbohydrate diet without saturated fats. Preference is given to healthy unsaturated fats found in low-fat fish species as well as vegetable fats. This means that pork, lard, salmon, salmon are not recommended. Instead, nutrition experts advise diabetics to eat more nuts, avocados, olives, and use vegetable oils for cooking.
• The complete rejection of carbohydrates in such patients is contraindicated as it is associated with a decrease in blood sugar levels and a deterioration in well-being. Carbohydrates should be absorbed evenly throughout the day, and vegetables are the best source of carbohydrates.
• For snacks, you can use low-glycemic-index protein foods that quickly quench your hunger - pre-soaked walnuts are perfect.
• In type 2 diabetes, a low-carbohydrate diet with a low-sugar menu may require adjustments to previously prescribed medications. In the first stage, your blood glucose levels should be measured continuously: if your diet decreases as a result of a change in your diet, your doctor will reduce the dose of your antihypertensive medicine. Endocrinologist consultation is required, it is not advisable to adjust the medication on its own.

Low Carb Diet For Fatigue Adrenal Syndrome

Fatigue adrenal syndrome occurs as a result of constant stressful conditions. One of the symptoms of this condition is hypoglycemia and the accompanying hunger, irritability, headache.

Treatment is accompanied by proper nutrition based on three key points:

• Under no circumstances should you abuse sweets. The candy you consume temporarily improves your well-being, but then invariably leads to a sharp drop in blood glucose levels and subsequent malaise.
• Any sausage is better if you prefer a regular piece of meat. The products obtained as a result of complex technological processing contain many substances that are contraindicated in such a diagnosis.
• Vegetable oils containing gluten and the inflammatory omega-6 polyunsaturated fatty acids should be excluded from the diet.

In addition, a low-carb diet for men and women with adrenal syndrome means that coffee should be completely avoided. It’s all about cortisol, the production of which is increased by caffeine. As a result, your metabolism slows down and the process of weight loss slows down.