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 a variety of vegetables - and with all this variety you can still successfully lose weight! Doesn't every girl dream about it?! But, as elsewhere, there are pitfalls - so we strongly recommend that you consult your doctor before switching to a low-carbohydrate diet.

The essence of a low-carbohydrate diet

Anyone who has tried to lose weight at least once knows that in order to lose weight, you need to give up sweet and starchy foods. It is true that most often the diet excludes foods containing fats - butter, meat, cream, mayonnaise. As a result, girls, in an effort to gain a dream figure, eat lettuce and green tea, 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, just the diet should be different from the one you followed before.

In addition, 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 effect of certain foods on human health. Their work leads to various nutritional systems aimed at maintaining good health, a stable emotional background and achieving ideal physical shape. In the mid-2000s, Swedish scientists proved that widespread consumption of sugar and starch, rather than fat, as previously thought, was much more detrimental to the figure. This led to a real revolution in nutrition.

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

Another myth has recently been debunked that the brain needs glucose to function properly, which can only be obtained from pure sugar. Extensive research in the physiology and science of nutrition suggests the opposite: senile dementia is more common in sweet tooth 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 (that is, firewood, which it sends to mitochondrial stoves) - this is a favorite, but not the only way to ensure its vital functions. With prolonged starvation and reduced carbohydrate intake with food, our brains are initially reluctant, of course, but switch from gasoline to gas - or rather from glucose to ketone bodies.

A low-carb diet for weight loss is very easy to tolerate for many women, as it is not accompanied by bouts of hunger. Proponents of this diet note that they are reluctant to eat foods high in sugar and starch. In this regard, it is not necessary to clearly normalize the amount of permitted carbohydrates, but nutritionists still give certain recommendations - from 20 to 100 g of carbohydrates per day. Naturally, the source of their supply should be cereals, vegetables and fruits, but not refined sugar and premium flour (and even more refined).

However, the constant counting of calories eaten and the resulting guilt, if you do not fit into the daily norm, only leads to a loosening of the emotional background - and then weight loss is reflected back by psychosis. Add enough physical activity and make sure the sieve doesn't automatically equate to overeating, and then you definitely won't need a lot of conditional calorie calculations from your phone's apps.

• Eat only natural fats, strictly discarding synthetic ones.
• Minimize cooking.
• Eat with pleasure, getting physical and aesthetic pleasure. Stay alone with your plate - don't let phones, newspapers and TVs distract you from eating: remember that digestive juices are released before food touches the taste buds of the 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 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 be guided by the recommendations of nutritionists.

How mitochondria work in the body

It seems, why should a person far from science understand such a complex question? However, understanding the basics of cell function will make it possible to better understand what processes are going on in the depths of our body. We will only address the effect of ketones and insulin on mitochondrial activity to show exactly how we can improve our health just by making changes to our diet.

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

Insulin plays an important role in this process. It depends on him exactly how the body will dispose of the generated energy: whether it will spend it for current needs or store it for rainy days. Elevated insulin levels cause synthesis reactions - including fats. This is the hormone of 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).

The lack of carbohydrates leads to the fact that insulin is produced in limited quantities - enough to cover the body's need for it. This starts 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-carb diets

Basic low carb diet

It can be briefly 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 purpose:

• to maintain weight or supply the body with energy for intense sports activities - 100-150 grams. Fruits and starchy vegetables are allowed;
• moderate weight loss - 50-100 grams; Prohibited potatoes and sweet fruits high in carbohydrates (such as bananas and mangoes)
• quickly get rid of excess fat - 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 drop 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 formed in the liver, which itself does not have the enzymes to use for energy - 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 and high fat diet (LCHF - low carb, high fat). . .

This style of eating differs from the usual option with an emphasis on the inclusion in the diet of whole foods or those that have undergone minimal cooking. It is most common in Scandinavia, where sustainable diets and life in general are traditionally popular.

Paleo diet low in carbohydrates

Proponents of this method of weight loss and maintaining health believe that you can eat only those foods that were available to humans at the dawn of its appearance, in the Paleolithic era. You can eat meat and fish, seafood, eggs, fruits, vegetables and berries, nuts, seeds and roots. In short, what ancient man could collect or capture with his own hands is allowed. Anything that occurs 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 of the appearance of Homo sapiens, nature has prepared everything necessary for its good nutrition.

Atkins diet

The popularity of this weight loss system has not diminished in the last forty years. Meat, fish, seafood, eggs, salad and other vegetables without starch, mushrooms, dairy products, nuts are allowed. Fruits should be limited due to their high fructose content.

The diet has four stages:

• in the induction phase it is recommended to eat 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, 10 g of carbohydrates per week are added.
• in the maintenance phase, the inclusion of healthy carbohydrates in the diet is allowed. If the weight starts to increase, their number decreases again.

Eco-Atkins

A special Atkins diet has been created for fans of plant-based diets. Because animal products are not used as a source of protein, essential amino acids are derived 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 in the vegan menu there are very few of them. In addition, frequent consumption of cereals has a negative effect on intestinal permeability - it increases, which leads to the entry of elements of the bacterial cell wall into the systemic circulation and activation of reactions by the immune system.

Zero carbohydrate diet

Few decide to completely eliminate the use of carbohydrates to begin the process of active weight loss. However, there are people who include exclusively animal products in their diet. Their menu includes meat, fish, eggs and animal fats. They do not eat vegetables, fruits and even more cereals. How safe this diet is is not known for sure, as relevant research has not yet been conducted.

Definitely the complete absence of fiber (a type of broom that cleans the intestines and also stimulates its motility) will adversely affect the body. The result of constipation and stool problems form a vicious circle, leading in turn to bacterial overgrowth and, as a result, to an increase in intra-intestinal pressure. The latter will adversely affect the mechanisms of secretion of pancreatic juice and bile.

Mediterranean diet

Based on the traditional Mediterranean diet of fish, seafood, olives, vegetables, cheese and durum wheat paste. It differs from the classic low-carbohydrate diet with a reduced content of red meat and animal fats and a large amount of vegetable, namely olive oil. Studies show that this lifestyle helps people in the Mediterranean to suffer less from obesity, cardiovascular disease and type II diabetes.

Benefits of a low carb diet for weight loss

Studies have proven the effectiveness of a low-carb diet for weight loss. At the same time, people do not feel hungry, do not feel a constant thirst for forbidden products. This is due to the specifics 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 some cancers.

Benefits of a low carb diet in the fight against disease

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

• Diabetes. . . Changing the diet to lower carbohydrates with increasing fat has many beneficial effects in obese patients with type 2 diabetes. Adhering to such a diet, they stabilize blood sugar levels and may take lower doses of pharmacological drugs prescribed forthis 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. For Alzheimer's disease, as well as to prevent its occurrence, neurologists advise to include more foods high in fat and to minimize the use of simple carbohydrates.
• Heart disease. . . Adhering to the principles 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 following a low-carb diet, they showed a reduction in triglycerides, C-reactive protein (one of the main markers of inflammation), and an improvement in "good" cholesterol in HDL (high-density lipoprotein). ).

Foods to avoid when eating a low carb diet

Adherence to the diet 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 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 consumed in limited quantities, fruits - in small portions.

These are general guidelines for all types of low-carb diets. The exact amount of carbohydrates that can be consumed during the day depends on the purpose and the type of diet. Thus, ketosis can only be achieved by minimizing carbohydrate-containing foods. Other diets are allowed to 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 low-carb diets focus on foods high in fat and protein.

This list includes:

• Eggs. . . They contain a lot of healthy fats and almost complete lack of carbohydrates. In particular, it is a source of biotin, fat-soluble vitamins (A, D and E), as well as choline, the 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 are recognized as leaders in terms of health benefits.
• Fish. . . It is better to give preference to fatty varieties - salmon, trout, sardines. Sufficient consumption will provide the body with omega-3 fatty acids, thus significantly reducing the risk of pathologies of the cardiovascular system and impaired cognitive function.
• Meat and poultry. . . Beef, chicken, turkey and rabbit meat are recommended.
• Dairy products. . . Cream, unsweetened yogurt, butter, cottage cheese, cheese.
• Vegetables without starch. . . All kinds of greens, broccoli, all kinds of lettuce, asparagus, cauliflower, peppers, mushrooms.
• avocado. . . Unique fruit with a high content of healthy fats.

I will 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.

Snack(optional - but still better to strive for the most physiological three meals a day):

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

Dinner:

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

Menu for the week

To simplify the weight loss process as much as possible and save your time, we suggest using a daily menu to strictly adhere to a low-carbohydrate diet. If you wish, you can make changes to it without going beyond the list of approved products.

Monday

• Breakfast.Omelet with cheese, vegetable and herb salad, toast with avocado, unsweetened coffee with a piece of butter or coconut oil and berries.
• Dinner.Grilled pork steak or pan, lettuce, salted cottage cheese.
• Dinner.Beef in creamy sauce, cabbage salad.

Tuesday

• Breakfast.Pike cutlet, chopped cucumbers and tomatoes, natural yogurt as a dessert (you can add coconut, almond flakes and some berries, beaten in a blender).

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

Wednesday

• Breakfast.Omelet with ham, green salad with sour cream, a handful of favorite nuts, green tea.
• Dinner.Zucchini puree soup, fried cheese, baked apple (it is better to choose unsweetened varieties).
• Dinner.Sauteed beef, cauliflower stewed in cream.

Thursday

• Breakfast.Poached eggs with avocado, spinach, lightly salted salmon.
• Dinner.Pike cutlets, grilled vegetables.
• Dinner.Casserole with pork and broccoli in cream sauce with cheese crust.

Friday

• Breakfast.Soft-boiled eggs, zucchini pancakes with ricotta cheese, olives, cocoa.
• Dinner.Chicken fillet cutlet 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.Sauteed chicken leg, mushrooms and eggplant.

Sunday

• Breakfast.Poached egg with salmon and spinach, roasted turkey, sugar-free coffee.
• Dinner.Turkey steak, cauliflower in a creamy sauce.
• Dinner.Dried meats and broccoli puree.

We remind you that for those who want to switch to a low-carbohydrate diet, this weekly menu is just a guide to 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 low-carbohydrate diet: low-carbohydrate, high-fat.

Low carb diet for diabetes

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

The low-carbohydrate diet in type 2 diabetes has some specific characteristics:

• The main part of the healing menu is vegetables and herbs. For women, the norm of vegetables without starch is 500 g per day, if it does not consume much energy, and up to 800 g - with physical work or regular sports.
• In order not to raise cholesterol levels, people with diabetes eat a diet low in carbohydrates without saturated fats. Preference is given to healthy unsaturated fats, which are contained in low-fat varieties of fish, 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, as it is fraught with a drop in blood sugar and deterioration of well-being. Carbohydrates should be absorbed evenly throughout the day, and vegetables are the best source of carbohydrates.
• For snacks you can use protein foods with low glycemic index, which quickly satisfy hunger - pre-soaked nuts are ideal.
• In type 2 diabetes, a low-carbohydrate diet and low-sugar diet may require adjustment of pre-prescribed doses of medication. In the first stage, it is necessary to constantly measure the level of glucose in the blood: if it becomes lower as a result of a change in diet, the doctor will reduce the dose of antihyperglycemic drugs. It is necessary to consult an endocrinologist, it is not worth adjusting the medication yourself.

Low carb diet for adrenal fatigue 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 proper nutrition, which is based on three key points:

• Under no circumstances should you abuse sweets. Eating candy will temporarily improve your well-being, but then invariably lead to a sharp decrease in blood glucose levels and subsequent malaise.
• Each sausage is better to prefer a simple piece of meat. Products obtained as a result of complex technological processing contain many 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's all about cortisol, whose production increases under the influence of caffeine. As a result, the metabolism slows down and the weight loss process slows down.