Low carb diet: benefits, contraindications and approximate menu

Low carb diet- It's just a diet for a month or two, it's a way of life. And although there are certain restrictions on products (for example, it is necessary to exclude soda, sugar, baked goods), it is not much stricter than usual, but so vague in understanding proper nutrition.

Grilled meat, fish, fatty dairy products, berries, vegetables and various greens - and with all that variety, you can still successfully lose extra pounds! Doesn't every girl dream about this?! But, as elsewhere, there are pitfalls here - which is why we strongly recommend that you consult your doctor before switching to a low-carbohydrate diet.

The essence of a diet low in carbohydrates

Everyone who has tried to lose weight at least once knows that in order to lose weight, you have to give up sweet and starchy foods. True, foods that contain fats - butter, meat, cream, mayonnaise - are most often excluded from the diet. As a result, girls, in an effort to gain the figure of their dreams, eat lettuce and green tea, which inevitably leads to breakdown and even greater weight gain. This approach to weight loss is fundamentally wrong. To lose weight, you need to eat, only the diet must be different from the one you followed before.

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

Nutritionists are constantly studying the impact of certain foods on human health. Their work results in different dietary systems that aim to maintain good health, a stable emotional background and achieve ideal physical shape. In the mid-2000s, Swedish scientists proved that mass consumption of sugar and starch, and not fat, as previously believed, was much more harmful to the figure. This led to a real revolution in nutrition.

Foods that contain fat have a completely different effect: they give the body a long-lasting feeling of satiety, give it energy that is enough for a long enough period. Just compare: when carbohydrates are burned inside the furnace of our body, the production plant in the form of cells and tissues receives a little more than 4 kilocalories, while the fat intake is twice as much - 9 with a small tail.

Recently, another myth was dispelled that the brain needs glucose to function normally, which is supposed to be obtained only from pure sugar. Large studies in the field of physiology and nutrition science suggest the opposite: senile dementia is more common in sweet lovers, and those who have consumed moderate amounts of carbohydrates throughout their lives retain clarity of thought until the end of their days.

Indeed, nerve tissue uses glucose as a substrate for energy (ie firewood sent to mitochondrial furnaces) - this is a favorite, but by far the only way to ensure its vital functions. With prolonged starvation and a reduction in carbohydrate intake through food, our brains are, of course, reluctant at first, but switch from gasoline to gas - that is, from glucose to ketone bodies.

A diet low in carbohydrates for weight loss is very easily tolerated by many women, because it is not accompanied by hunger pangs. Proponents of this diet note that they do not feel cravings for food that contains a large amount of sugar and starch. In this regard, there is no need to clearly normalize the amount of carbohydrates allowed, however, nutritionists still give certain recommendations - from 20 to 100 g of carbohydrates per day. Of course, the source of their supply should be cereals, vegetables and fruits, but not refined sugar and premium flour (and even more refined).

However, constantly counting the calories eaten and the resulting feeling of guilt if you did not fit into the daily norm, means only loosening the emotional background - and then weight loss returns psychosis. Add enough physical activity and make sure that satiety is not automatically equal to overeating and then you will definitely not need very conditional calorie calculation via the apps on your phone.

• Eat only natural fats, strongly rejecting synthetic ones.
• Reduce food cooking to a minimum.
• Eat with pleasure, enjoying physical and aesthetic pleasure. Stay alone with your plate - don't be distracted by phones, newspapers and TVs: don't forget that digestive juices are secreted even before food touches the taste buds in your mouth - this is the so-called brain or complex reflex phase of secretion.

There are no serious contraindications to a low-carbohydrate diet, but people with chronic health conditions (such as tired adrenal gland syndrome) are advised to consult their doctor. Insulin-dependent patients, patients with cardiovascular problems should take into account the specifics of their condition and follow the recommendations of nutritionists.

How mitochondria work in the body

It seems, why should man, far from science, understand such a complex question? However, understanding the basics of cell function will allow us to better understand the processes that take place in the depths of our body. We will only touch on the effect of ketones and insulin on mitochondrial activity to show exactly how we can improve our health, just by changing our diet.

Mitochondrial function- Extraction of energy from food, its combination with oxygen and synthesis of adenosine triphosphate (ATP), which is the basic unit of energy in an animal cell. Mitochondria are present in every cell of the body, with the exception of erythrocytes - red blood cells are forced to survive through slightly different processes of glucose transformation.

Insulin plays an important role in this process. It depends on how exactly the organism will dispose of the created energy: whether it will use it for current needs or will store it for a rainy day. Elevated insulin levels trigger synthesis reactions - including fats. This is the hormone ANABOLISM - that's why everything grows on it: both muscles (due to increased protein production) and cancer cells (in fact, the tumor is based on uncontrolled division).

Lack of carbohydrates leads to the fact that insulin is produced in limited quantities - just enough to cover the body's needs for it. This triggers the process of ketogenesis: fatty acids are converted into ketones, which serve as fuel for cells - including brain neurons, as mentioned earlier.

8 types of low-carbohydrate diets

A basic diet low in carbohydrates

In short, this can be described as follows: carbohydrates - less, protein - more (compared to your usual diet). The basis of the diet is meat, fish, eggs, cereals, vegetables, fruits, nuts, natural fats.

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

• to maintain weight or supply the body with energy for intense sports activities - 100-150 grams. Fruits and starchy vegetables are allowed;
• moderately reduce weight - 50-100 grams; Banned potatoes and sweet fruits high in carbohydrates (such as bananas and mangoes)
• get rid of excess fat quickly - no more than 50 grams. Lots of vegetables, but a minimum of fruit.

Ketogenic diet

If you reduce carbohydrate intake to a minimum, insulin levels fall to basal, causing the onset of ketosis, a condition in which fatty acids are broken down to extract the energy the body needs. Ketone bodies are made in the liver, which in itself lacks energy enzymes - in fact, it is a factory that produces goods for export. These molecules serve as fuel for the muscles, kidneys and brain.

The 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, low fat (LCHF) diet. . .

This diet differs from the usual option by emphasizing the inclusion in the diet of whole foods or those that are subjected to minimal cooking. Most common in Scandinavia, where sustainable diets and lifestyles are generally traditionally popular.

Paleo diet with low carbohydrate content

Proponents of this way of losing weight and maintaining health believe that you can eat only those foods that were available to people at the dawn of its appearance, in the Paleolithic era. You can eat meat and fish, seafood, eggs, fruits, vegetables and forest fruits, nuts, seeds and roots. In a word, what ancient man could collect or capture with his own hands was allowed. Everything that appeared as a result of the development of agriculture and the food industry is banned: sugar, cereals, sausages and confectionery, semi-finished products. The main idea of such a diet is the belief that by the time Homo sapiens appeared, nature had prepared everything necessary for its good nutrition.

Atkins diet

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

The diet has four stages:

• in the induction phase, it is recommended to consume less than 20 g of carbohydrates for two weeks. The diet consists of protein products and vegetables that do not contain starch.
• in the phase of stable weight loss, the amount of carbohydrates increases weekly by 5 g. 3-5 kg before the desired weight, this phase ends.
• in the stabilization phase, carbohydrates are added at 10 g per week.
• in the maintenance phase, the intake of healthy carbohydrates in the diet is allowed. If the weight starts to increase, their number decreases again.

Eco-Atkins

A special kind of Atkins diet has been created for supporters of plant-based diets. Since animal products 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 against the background of traditional diets, there are very few of them on the vegan menu. In addition, frequent use of cereals negatively affects the permeability of the intestine - it increases, which leads to the entry of elements of the bacterial cell wall into the systemic circulation and activation of immune system reactions.

Carbohydrate-free diet

Few people decide to completely exclude the use of carbohydrates in order to start the process of active weight loss. However, there are people who include exclusively animal products in their diet. Their menu includes dishes of meat, fish, eggs and animal fats. They do not eat vegetables, fruits, and even more cereals. It is not known for sure how safe this diet is, because appropriate scientific research has not been conducted yet.

Definitely the complete absence of fiber (a kind of broom that cleans the intestines and at the same time stimulates its motility) will negatively affect the body. Constipation and stool problems create a vicious circle, which in turn leads to excessive bacterial growth and, as a result, an increase in intra-intestinal pressure. The latter will negatively affect the mechanisms of secretion of pancreatic juice and bile.

Mediterranean diet

Based on a traditional Mediterranean diet of fish, seafood, olives, vegetables, cheese and durum wheat pasta. It differs from the classic diet with a low carbohydrate content by a reduced content of red meat and animal fats and a large amount of vegetable and olive oil, respectively. Research shows that this way of life helps the inhabitants of the Mediterranean to suffer less from obesity, cardiovascular diseases and type II diabetes.

Benefits of a low carb diet for weight loss

Research has proven the effectiveness of a low-carbohydrate diet for weight loss. At the same time, people do not feel hunger, do not feel a constant craving for banned products. This is due to the specificity of protein breakdown and sufficient caloric fat content.

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

Benefits of a diet low in carbohydrates in the fight against disease

Being overweight becomes the cause of many pathological conditions, so it is necessary to get rid of the accumulated pounds, even if there are no tangible health problems. A low-carbohydrate diet should be the guiding principle in the diet of patients with diabetes, heart, reproductive and neurological diseases.

• Diabetes. . . Changing the diet to lower carbohydrate intake with increased fat has many beneficial effects in obese patients with type 2 diabetes. Adhering to such a diet stabilizes blood glucose levels and may take lower doses of pharmacological drugs prescribed for this pathology.
• Neurological disease. . . For people with epilepsy, a low-carbohydrate diet has long been recommended as a simple and effective way to reduce the risk of seizures. For Alzheimer's disease, as well as for the prevention of its occurrence, neurologists advise to include more foods with a high fat content in the diet and to reduce the use of simple carbohydrates to a minimum.
• Heart disease. . . By adhering to the principle of a diet low in carbohydrates, patients with heart problems can significantly improve their condition. One study included 55 overweight subjects. After 12 weeks of adherence to a low-carbohydrate diet, they showed a decrease in triglycerides, C-reactive protein (one of the main markers of inflammation), as well as an improvement in indicators of "good" cholesterol in HDL (high-density lipoprotein). ).

Foods to avoid on a low carb diet

Dietary compliance means excluding the following foods from the diet:

• Cereals and starch: bread, rolls, pies, pasta, rice and other cereals.
• Sweet drinks: juices, tea with sugar, milkshakes, fruit smoothies, sports drinks, cocoa, sweet lemonades.
• Sweeteners: sugar, honey, agave, syrups.
• Vegetables high in starch and sugar: potatoes, sweet potatoes, zucchini, beets, peas.
• Alcoholic beverages: beer, sweet cocktails and sweet wines.
• Commercially available low-calorie and diet foods. . . Such labeling is often misleading: light mayonnaise contains starch, and diabetes 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 consumed in limited quantities, berries - in small portions.

These are general guidelines for all types of low-carb diets. The exact amount of carbohydrates that can be ingested during the day depends on the goal and, accordingly, the type of diet. Thus, ketosis can only be achieved by minimizing the intake of carbohydrate-containing foods. Other types of diets may include up to 50 or even 100 g of carbohydrates in the diet.

List of approved products

To lose weight without feeling hungry and unhealthy, the creators of a low-carb diet focus on foods rich in fats and proteins.

This list includes:

• Eggs. . . They contain a lot of healthy fats and almost complete absence of carbohydrates. In particular, it is a source of biotin, fat-soluble vitamins (A, D and E), as well as choline, a precursor of one of the main neurotransmitters of the nervous system - acetylcholine.
• Oils. . . All types of oils can be used in the diet, but olive, coconut and avocado oils are recognized as leaders in health benefits.
• Fish. . . It is better to give preference to fatty varieties - salmon, trout, sardines. Their sufficient consumption will supply the body with omega-3 fatty acids, which significantly reduces the risks of pathologies of the cardiovascular system and impaired cognitive functions.
• Meat and poultry. . . Veal, chicken, turkey, rabbit meat are recommended.
• Milk products. . . Cream, unsweetened yogurt, butter, cottage cheese, cheeses.
• Starch-free vegetables. . . Any greens, broccoli, all kinds of lettuce, asparagus, cauliflower, peppers, mushrooms.
• Avocado. . . A unique fruit rich in healthy fats.

I'll give you a sample menu

An example of a low-carb diet for weight loss for a week looks like this:

Breakfast:

• Omelet made from two eggs and a small amount of whole 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 tablespoons).
• Sugar-free tea.

Afternoon snack(optional - but still better to strive as physiologically as possible three meals a day):

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

Dinner:

• Greek salad (paprika, cucumber, tomato, feta cheese, olives).
• Grilled or fried mushrooms in vegetable oil.
• Baked fish.

Menu for the week

In order to simplify the weight loss process as much as possible and save your time, we suggest using the menu for each day to precisely adhere to a low-carbohydrate diet. If you want, you can make changes to it without leaving the list of approved products.

Monday

• Breakfast.Omelet with cheese, salad of vegetables and herbs, toast with avocado, unsweetened coffee with a piece of butter or coconut oil and berries.
• Dinner.Pork steak on the grill or pan, lettuce, salted homemade cheese.
• Dinner.Veal in cream sauce, cabbage salad.

Tuesday

• Breakfast.Perch chop, sliced cucumbers and tomatoes, natural yogurt as a dessert (you can add coconut, almond leaves and a little berry fruit mixed in a blender).

• Dinner.Mushroom soup, tobacco chicken, homemade eggplant and paprika caviar.
• Dinner.Duck breast with vegetable side dish.

Wednesday

• Breakfast.Ham omelette, lettuce with sour cream topping, a handful of your favorite nuts, green tea.
• Dinner.Zucchini puree soup, fried cheese, baked apple (it is better to choose unsweetened varieties).
• Dinner.Sauteed veal, cauliflower, stewed in cream.

Thursday

• Breakfast.Poached eggs with avocado, spinach, lightly salted salmon.
• Dinner.Pike chops, grilled vegetables.
• Dinner.Pork and broccoli pan in sour cream sauce with cheese crust.

Friday

• Breakfast.Soft-boiled eggs, zucchini pancakes with ricotta cheese, olives, cocoa.
• Dinner.Chop the chicken fillet on a vegetable pillow.
• Dinner.Salmon steak with pumpkin puree.

Saturday

• Breakfast.Omelet with ham and sun-dried tomatoes, hard cheese, a handful of nuts and berries.
• Dinner.Rabbit back with poached and fried asparagus.
• Dinner.Saute chicken leg, mushrooms and eggplant.

Sunday

• Breakfast.Poached egg with salmon and spinach, roasted turkey, coffee without sugar.
• Dinner.Turkey steak, cauliflower in cream sauce.
• Dinner.Cured meat puree and broccoli puree.

As a reminder, for those who want to switch to a low-carbohydrate diet, this weekly menu is just a guideline for creating an individual diet. It is impossible to take into account the taste preferences of each person. The main thing is to adhere to the basic principle behind a diet low in carbohydrates: low in carbohydrates, high in 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-carbohydrate diet in type 2 diabetes has some specific characteristics:

• The main part of the medical menu consists of vegetables and herbs. For women, the norm of non-starchy vegetables is 500 g per day, if it does not consume a lot of energy, and up to 800 g - with physical work or regular sports.
• In order not to increase the level of cholesterol, people with diabetes eat a diet low in carbohydrates without saturated fats. Preference is given to healthy unsaturated fats, which are found in low-fat fish species, as well as vegetable fats. This means that pork, lard, salmon, salmon are not recommended. Instead, nutritionists advise diabetics to eat more nuts, avocados, olives and use vegetable oils for cooking.
• Complete rejection of carbohydrates for such patients is contraindicated, because it is fraught with a drop in blood sugar and worsening well-being. Carbohydrates should be absorbed evenly throughout the day, and vegetables are the best source of carbohydrates.
• For a snack, you can use protein foods with a low glycemic index, which quickly quenches hunger - pre-soaked nuts are perfect.
• In type 2 diabetes, a low-carbohydrate, low-sugar diet may require adjustment of previously prescribed medication doses. In the first phase, it is necessary to constantly measure the level of glucose in the blood: if it decreases as a result of a change in diet, the doctor will reduce the dose of antihyperglycemic drugs. An endocrinologist's consultation is required, it is not worth adjusting the medication intake on your own.

Low Carbohydrate Diet For Fatigue And Adrenal Gland Syndrome

Adrenal fatigue syndrome occurs as a result of constant stress. One of the symptoms of this condition is hypoglycemia and accompanying hunger, irritability, headache.

Treatment is accompanied by a proper diet based on three key points:

• Under no circumstances should you abuse sweets. Eating sweets will temporarily improve your well-being, but will then inevitably lead to a sharp decrease in blood glucose levels and subsequent weakness.
• It is better to give preference to any piece of meat to any sausage. Products obtained as a result of complex technological processing contain a lot of substances that are contraindicated in such a diagnosis.
• Gluten and vegetable oils containing pro-inflammatory omega-6 polyunsaturated fatty acids will need to be eliminated from the diet.

In addition, a low-carbohydrate diet for men and women with adrenal fatigue syndrome means avoiding coffee altogether. It is all about cortisol, whose production is increased under the influence of caffeine. As a result, metabolism slows down and the weight loss process slows down.