Low carb diet: benefits, contraindications and a rough menu

Low carb diet- it's just a diet for a month or two, it's a lifestyle. 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 the right food.

Grilled meats, fish, fatty dairy products, berries, vegetables and a variety of greens - and with all this variety, you can still successfully lose the extra pounds! Doesn't every girl dream about this?! But, like everywhere else, there are pitfalls - 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 foods and starches. True, most often fat-containing foods are excluded from the diet - butter, meat, cream, mayonnaise. As a result, girls, in an attempt to gain a dream figure, eat lettuce and green tea, which inevitably leads to a breakdown and even greater weight gain. This approach to losing weight is fundamentally wrong. To lose weight, it is necessary to eat, simply the diet should be different from what you have followed before.

Moreover, many women forget that healthy fats are the basis for the formation 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 results in 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 and mass consumption of sugar and starch, and not fat, as previously believed, is 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 feeling of satiety, give it energy, which is enough for quite a long period. Just compare: when carbohydrates are burned inside the furnaces of our body, the production plant in the form of cells and tissues takes in just over 4 kilocalories, while fat brings in twice as much - 9 with a small tail.

Recently, another myth has been refuted that the brain needs glucose for normal functioning, which is supposed to be obtained only from pure sugar. Large-scale studies in the field of physiology and nutrition science suggest the opposite: senile dementia is more often observed in lovers of sweets, and those who have consumed moderate amounts of carbohydrates throughout their lives maintain clarity of thought until the end of the day. of them.

Indeed, nerve tissue uses glucose as a substrate for energy (i. e. firewood it sends to mitochondrial stoves) - this is preferred, but far from the only way to ensure its vital functions. With prolonged hunger and a decrease in carbohydrate intake with food, our brain, at first, of course, reluctantly, but passes from gasoline to gas - or rather from glucose to ketonic bodies.

A low carb diet for weight loss is very easy to tolerate for many women as it is not associated with periods of hunger. Fans of this style of eating notice that they do not feel the desire to eat foods that contain 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 (and even more refined) flour.

However, the constant counting of calories eaten and the feeling of guilt that results if you do not adjust to the daily norm, only softens the emotional background - and then weight loss turns into psychosis. Add enough physical activity and make sure satiety does not automatically equate to overeating, and then you will definitely not need too much conditional calorie counting from apps on your phone.

• Eat only natural fats, strongly rejecting synthetic ones.
• Keep food cooking to a minimum.
• Eat with pleasure, taking physical and aesthetic pleasure. Stay with your plate - do not let phones, newspapers and televisions distract you from your meal: remember that digestive fluids are secreted even before food touches the taste buds of the mouth - this is the so-called reflex phase of cerebral or complex secretion. . .

There are no serious contraindications to a low carb diet, but people with chronic illnesses (such as tired Adrenal Syndrome) are advised to consult their doctor. Insulin-dependent patients, patients with cardiovascular problems should take into account the peculiarities 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 issue? However, understanding the basics of cell function will make it possible for us to better understand what processes are going on deep inside 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 making changes in diet.

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

Insulin plays an important role in this process. It depends on exactly how the body will dispose of the generated energy: whether it will spend it on current needs or store it for a rainy day. Elevated insulin levels cause synthetic reactions - including fat. This is the hormone of ANABOLISM - so everything grows on it: both muscle (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 a limited amount - enough to cover the body's need for it. This starts the process of ketogenesis: fatty acids are converted to ketones, which serve as fuel for cells - including brain neurons, as mentioned earlier.

8 types of low carb diets

Basic low carb diet

In short, it 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.

Regarding 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. Starchy fruits and vegetables are allowed;
• reduce weight on average - 50-100 grams; Prohibited potatoes and sweet fruits with high carbohydrates (like bananas and mangoes)
• quickly remove excess fat - no more than 50 grams. Lots of vegetables, but minimal 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 produce the energy the body needs. Ketone bodies form in the liver, which itself does not have the enzymes to use them 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 diet for a ketonic diet includes foods rich in protein and fats, 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). . .

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. Most common in Scandinavia, where sustainable ways of eating and living in general are traditionally popular.

Paleo diet with few carbohydrates

Adorers of this method of losing weight and maintaining health believe that only those foods that were available to humans at the dawn of its emergence, in the Paleolithic era, can be eaten. You can eat meat and fish, seafood, eggs, fruits, vegetables and wild berries, nuts, seeds and roots. In a word, allowed what the ancient man could collect or catch with his own hands. Everything that has emerged as a result of the development of agriculture and the food industry is banned: sugar, cereals, sausages and sweets, 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.

The Atkins Diet

The popularity of this weight loss system has not diminished over 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.

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 sustained weight loss, the amount of carbohydrates increases every week by 5 g 3-5 kg before the desired weight, this phase ends.
• in the stabilization phase, carbohydrates are added by 10 g per week.
• 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

For fans of plant-based foods, a special kind of Atkins diet has been created. 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 consumption of cereals negatively affects intestinal permeability - increases, which leads to the entry of elements of the bacterial cell wall into the systemic circulation and the activation of reactions by the immune system.

Zero carbohydrate diet

Few decide to completely exclude 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 dishes from meat, fish, eggs and animal fats. They do not eat vegetables, fruits, and even more whole grains. How safe this style of nutrition is is not known for sure, as relevant scientific research has not yet been conducted.

Definitely, the complete lack of fiber (a kind of broom that cleans the intestines, and also stimulates its motility) will negatively affect the body. The resulting constipation and defecation problems form a vicious circle, leading, in turn, to an overgrowth of bacteria and, as a result, to an increase in intraintestinal pressure. The latter will adversely affect the mechanisms of secretion of pancreatic and bile fluid.

Mediterranean diet

Based on the traditional Mediterranean diet of fish, seafood, olives, vegetables, cheese and hard wheat pasta. It differs from the classic diet with few carbohydrates in a reduced content of red meat and animal fats and a large amount of vegetables, namely 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 proven the effectiveness of a low carb diet for weight loss. At the same time, people do not feel hungry, do not experience a constant craving for banned products. This is due to the specificity of protein breakdown and sufficient caloric content of fats.

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

The Benefits of a Low Carb Diet In Fighting Disease

Excess weight becomes the cause of the appearance of many pathological conditions, therefore, it is necessary to get rid of the accumulated pounds, even if there are still no tangible health problems. A low carb diet should be the guiding principle of nutrition for patients with diabetes, heart disease, reproductive and neurological.

• dIABETES. . . Changing the diet to lower carbohydrates while increasing fat has many beneficial effects on obese patients with type 2 diabetes. By adhering to such a diet, they stabilize blood glucose levels and may take lower doses of medications. pharmacological prescribed for this pathology.
• Neurological diseases. . . 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 in the diet more foods high in fat and to minimize the use of simple carbohydrates.
• Heart dissases. . . By adhering to the principles of a diet with a minimum carbohydrate content, patients with heart problems can significantly improve their condition. One study included 55 overweight subjects. After 12 weeks of adhering to a low-carbohydrate diet, they showed a decrease in triglycerides, C-reactive protein (one of the main markers of inflammation) and also an improvement in the indicators of "good" cholesterol in HDL (high-density lipoprotein). ).

Foods to Avoid on a Low Carb Diet

Compliance with a diet means excluding the following foods from the diet:

• Cereals and starch: bread, rolls, pies, pasta, rice and other cereals.
• Sweet drinks: juices, sugary tea, 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 drink: beer, sweet cocktails and sweet wines.
• Low calorie foods and diets available in the market. . . Such labeling is often misleading: light mayonnaise contains starch and diabetic products contain fructose.
• Semi-finished products and sausages: not suitable due to high content of sugar, starch and soy. 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 consumed during the day depends on the purpose and, accordingly, the type of diet. Thus, ketosis can only be achieved with the maximum reduction of carbohydrate-containing foods. Other types of 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, creators of low carb diets are focusing on foods that are high in fat and protein.

This list includes:

• egg. . . 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, a precursor of one of the main neurotransmitters of the nervous system - acetylcholine.
• Oils. . . All kinds of oils can be used in the diet, but olive, coconut and avocado oils are recognized as leaders in terms of health benefits.
• a fish. . . It is better to give preference to fatty varieties - salmon, trout, sardines. Adequate consumption of them will provide the body with omega-3 fatty acids, significantly reducing the risks of pathologies of the cardiovascular system and impaired cognitive functions.
• Meat and poultry. . . Beef, chicken, turkey, rabbit are recommended.
• Dairy products. . . Cream, sugar-free yogurt, butter, cottage cheese, cheese.
• Non-starchy vegetables. . . Any greens, broccoli, all kinds of lettuce, asparagus, cauliflower, peppers, mushrooms.
• avocado. . . A unique fruit rich in healthy fats.

I will give you a sample menu

A sample low carb diet for weight loss for a week looks like this:

BREAKFAST:

• An omelette made from two eggs and a small amount of full-fat milk or cream.
• Two pieces of strong 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 it is better to try for the three most physiological meals a day):

• 20-30 pieces. pre-soaked almonds.
• Baked apples (no raisins, sugar and honey! ).

dinner:

• Greek salad (bell pepper, cucumber, tomato, sliced cheese, olives).
• Mushrooms grilled or fried in vegetable oil.
• Baked fish.

Menu for the week

To simplify the weight loss process as much as possible and save your time, we suggest you use a daily menu for a strict adherence to a low carb diet. If you wish, you can make changes to it without going beyond the list of approved products.

Monday

• Breakfast. Omelet with cheese, salad with vegetables and herbs, toast with avocado, sugar-free coffee with a piece of butter or coconut oil and berries.
• Dinner.Grilled pork steak or pan, lettuce, salted homemade cheese.
• Dinner.Beef in a creamy sauce, cabbage salad.

Tuesday

• Breakfast.Diced cutlets, cucumbers and sliced tomatoes, natural yogurt as dessert (you can add coconut, almond flakes and some berries beaten in blender).

• Dinner.Mushroom soup, smoked chicken, homemade eggplants and bell pepper caviar.
• Dinner.Duck breast with a side dish of vegetables.

Wednesday

• Breakfast.Omelette with bacon, green salad with sour cream, a handful of favorite nuts, green tea.
• Dinner.Pumpkin soup with zucchini, fried cheese, baked apples (it is better to choose unsweetened varieties).
• Dinner.Fried beef, cauliflower, boiled in cream.

Thursday

• Breakfast.Boiled eggs with avocado, spinach, slightly salted salmon.
• Dinner.Point chops, grilled vegetables.
• Dinner.Casserole with pork and broccoli in sour cream sauce with cheese crust.

Friday

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

Saturday

• Breakfast.Omelet with sun-dried bacon and tomatoes, hard cheese, a handful of nuts and berries.
• Dinner.Rabbit back with boiled and fried asparagus.
• Dinner.Fry the chicken legs, mushrooms and eggplant.

Sunday

• Breakfast.Boiled egg with salmon and spinach, roasted turkey, coffee without sugar.
• Dinner.Turkey steak, cauliflower in a creamy sauce.
• Dinner.Gum puree and broccoli.

We remind you that for those who want to switch to a low carb 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 of a low-carbohydrate diet: 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.

The low carb diet with type 2 diabetes has some specific features:

• The main part of the medical menu consists of vegetables and herbs. For women, the rate of non-starchy vegetables is 500 g per day, if it does not expend a lot of energy, and up to 800 g - with physical work or regular sports.
• To prevent high cholesterol levels, people with diabetes eat a low-carbohydrate diet without saturated fats. Preference is given to healthy unsaturated fats, which are found in low-fat fish varieties, as well as vegetable fats. This means that pork, lard, salmon, salmon is 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 this is fraught with a drop in blood sugar and a deterioration in well-being. Carbohydrates should be absorbed evenly throughout the day, where vegetables are the best source of carbohydrates.
• For snacks, you can use protein foods with a low glycemic index, which quickly satisfy hunger - pre-soaked nuts are perfect.
• In type 2 diabetes, a low-carbohydrate diet with a low-sugar menu may require dose adjustments of previously prescribed medications. 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. Consultation of an endocrinologist is required, it is not worth adjusting the medication yourself.

Low carb diet for adrenal fatigue syndrome

Adrenal fatigue syndrome occurs as a result of persistent stressful conditions. One of the symptoms of this condition is hypoglycemia and the accompanying hunger, nervousness, headache.

Treatment is accompanied by proper nutrition, which is based on three main points:

• Do not abuse sweets under any circumstances. Eating candies will temporarily improve your well-being, but will then invariably lead to a sharp drop in blood glucose concentration and subsequent poor condition.
• Any sausage is better to 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.
• Gluten and vegetable oils containing omega-6 unsaturated fatty acids will need to be eliminated from the diet.

In addition, a low carb diet for men and women with adrenal fatigue syndrome means you should avoid coffee altogether. It all has to do with cortisol, the production of which increases under the influence of caffeine. As a result, metabolism slows down and the weight loss process slows down.