In search of harmony, firm and harmonious in the figure of the people start to train and comply with a healthy diet. The first problem we have to face the diet. Few know that the overheating problem of the consumption of simple carbohydrates. And as they only cover the information in the sources, not after reading until the end, excluded completely from the diet the carbohydrates. And here begins failures, health problems, decreased strength, and so on. Where is the balance, and the truth? Very close!!! We are going to understand.
In recent years there has been a strong change of perception about why a person gains weight. The broad masses to realize that carbohydrates, not dietary fat, are converted into the subcutaneous fat, and becomes one of the main causes of obesity.
For a long time the diet with low content of fats were the basis of the techniques of thinning, however, this anger produced a low-carbohydrate diet, which showed better results in the loss of excess weight. Research has shown that simple and complex carbohydrates have different effects in the body. The excessive consumption of food with high content of carbohydrates leads to obesity.
In this article, you will learn:
- what is a low carb diet and how the fat loss;
- advantages and disadvantages of the method;
- what products are present in the diet of the diet with low content of carbohydrates;
- interesting recipes for low-carb dishes for the preparation of the full menu.
What is the method of thinning
Carbohydrates provide the body with the required amount of energy spent during the day vital processes and during physical activity. A complete waiver of the macro-element can cause failures in the operation of the functional systems, and the surplus of energy obtained will lead to an increase in reserves of body fat. In the low-carbohydrate diet of the diet include a slow (complex) carbohydrates, which do not cause a sharp jump in blood sugar and over time are converted into energy.
The essence of the method is that from the first day of the diet for the safe and effective use of weight loss each day the number of employees of carbohydrates is reduced, and the protein increase. Thanks to this, the body running the following processes:
- Previously received the energy goes into deficit, which forces them to seek a new source.
- Glycogen in the first 2-3 days of the diet becomes the primary energy supplier.
- Next break down fats, synthesizing an additional source of energy – ketones.
Comparative study of the use of low-carbohydrate and low-fat diet for weight loss have shown that people who have been reduced to a minimum the amount of carbohydrate, lost for 6 months at a weight more than those who maintained low-fat diet. When low carbohydrate diet of the subjects after the intake of food to experience the feeling of satiety, since proteins and fats are broken down more slowly than carbohydrates. In addition, the increased levels of blood sugar and insulin production occurred gradually. Then, there were sudden explosions of energy, that change fatigue and the incredible feeling of hunger.
Conclusion: the principle of the diet – the biochemical processes that contribute to fat burning and loss of excess pounds. It is important to remember that during the diet of fat of the intermediate layer decreases uniformly throughout the body, thus locally reducing the volume of the impossible.
Advantages and disadvantages
The low content of carbohydrates in the menu influences favorably about the state of his body, the normalization of digestion, increasing metabolism and rejuvenates.
- in the diet does not produce hunger, the force remain at the same level, there is weakness;
- suitable for diabetic;
- adequate food for the men and women in order to lose weight;
- it is suitable when the level is low, medium and high level of activity;
- does not require significant changes in the counts of the daily requirement of calories to lose weight, we modified the indicators of protein and carbohydrates.
The reduction of the amount of macro-element of help to lose weight and improve your state of health, it is recommended when:
- excess weight;
- intense workout;
- diabetes mellitus;
- high blood pressure;
- violations of the endocrine system;
The method is won the trust and confidence among the athletes and bodybuilders is reliable the chance to obtain a piece of land, reducing the percentage of subcutaneous fat and maintaining the muscle mass.
However, the diet there are cons:
- constipation - the reduction of the amount of fiber that is due to the decrease in the consumption of carbohydrates, can cause digestive problems;
- carbohydrates hunger can cause headache, irritability and nervousness;
- the exacerbation of chronic diseases;
- increases the load on the liver;
- the potassium and the sodium are in deficit;
- the deficit of carbohydrates reduces the concentration of the attention, which is essential for people engaged in intellectual work;
- the increased levels of cholesterol due to the large amount of products of animal origin, which provokes the development of diseases of cardiovascular system;
A diet low in carbohydrates is not in the list of techniques that can be observed in the course of a few years, since a large list of forbidden foods by creating a stress to the body. Therefore, after several weeks or months, the restrictions of the person returning to the narrative of self in the diet.
Balance of proteins, fats, carbohydrates
The main source of protein in the diet low in carbohydrates - products of animal origin: meat, chicken, organ meats, cottage cheese, eggs. For the vegetarian alternative will be the legumes and nuts.
The proportion of proteins, fats and carbohydrates in the diet is less than:
- The protein-40-50%;
- Fats 30% to 35%;
- Carbohydrates 20 to 25%.
The opinion of doctors-nutritionists
Nutritionists caution talk about the method, because a low-carbohydrate diet (a week or a month) involves the consumption of 50-70 g of macro-element on the day. Causes discomfort unwanted with a series of side effects, such as the surplus.
Doctors recommend to give preference to a correct and balanced feeding, by controlling the entry of carbohydrates of products. Healthy food habits in combination with exercise will help you to reduce the amount of fat – method can not be attribute to express-products for lose weight, but without damage to health.
Before you "start a diet", you should see a doctor, as the high protein content, contraindicated for people with disorders of exchange of substances (for example, urolithiasis, gout). The fact that during the normal use of the diet of these metabolic disorders may not manifest itself, and it is possible that you do not even know of the existence of a self of the disease. By modifying the diet in the direction of increasing the consumption of proteins, is causing in your body you run the heavy pathological mechanism.
The excessive consumption of fatty foods contraindicated in diseases of the digestive tract (cholecystitis, pancreatitis, gallstone disease, gastric ulcer, gastritis). Fatty food causes the intake of large amounts of cholesterol, which may cause a risk or accelerate the growth of atherosclerotic plaques.
Weight loss method is also not recommended for:
- pregnant women and in period of lactation;
- persons under the age of 18 years;
- when cardiovascular diseases;
- at the time of the exacerbation of chronic diseases.
The basic rules of the low carbohydrate diet
This method involves the consumption of a minimum of servings of carbohydrates sufficient to maintain the functioning of the body. For women require 2 grams per kilogram of weight, the men – year 3 If the daily amount of consumption is from 120 to 150 g for slim figure gently and gradually is reduced by up to 50 to 70 g / day. The protein foods, it becomes a vice president of the energy source and improves the tone of muscle tissue.
The low content of carbohydrates in the diet reduces the levels of insulin, which suppresses appetite. Ketone body, from the animal and vegetable proteins and fats, it blocks the flow of information about the feeling of hunger.
Achieve goals will help you to respect certain principles:
- exclude from the diet products with a high glycemic index;
- in addition to taking vitamins and minerals;
- the preferred method of cooking – the extinction, poaching, grilling, steaming. Fry the ingredients without adding oil or with a small amount;
- do not skip meals and do not reduce the content of calories;
- the reception of the complex carbohydrate is present in the first half and before a workout, in the second part, protein food;
- be sure to take the breakfast;
- to comply with the regime of drinking: not less than 2 litres of a pure liquid.
Do not forget that the correct calculation of daily requirement of energy in the case of losing weight is the first step before starting any diet.
The list of foods to maintain a diet low in carbohydrates wide, which comes added to the menu and will not let you die of hunger. It is important to the study of the information about the component with the help of the tables of calories from the products or on the label.
Table of foods allowed
The diet entails certain limitations. With the help of the table can be queried with the appropriate products for a low carb diet.
|The primers of group||Allowed products|
|The meat||Lean pork, veal and beef, poultry, derived products|
|Fish and seafood||Marine fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Fish and seafood, without restrictions|
|Dairy products||Cottage cheese, cheese, kefir, natural yoghurt, without additives, with low percentage of fat|
|The eggs||Chicken and quail|
|Raw vegetables and preserved as||All, with the exception of the vegetables with high content of starch: potatoes, aguaturma, sweet potato|
|Mushrooms||Without restrictions in any form|
|Fruits, berries||Citrus, green, not sweet apples|
|Cereals||Oatmeal, long-cooking, brown rice and buckwheat|
|Nuts and seeds||Without restrictions|
|The oil||Vegetable unrefined|
|Sauces||The balsamic vinegar|
|Saharozameniteli||Without sorbitol and fructose|
|Drinks||Coffee, tea - no added sugar, mineral water, vegetable juices|
If the favorite product is not listed in the list of permitted ingredients, the more likely it is that he was in the list of prohibitions:
- bakery and confectionery;
- treated with grains (white rice, flour oats, quick cooking, grits), paste top grade of wheat;
- the pope, the corn;
- semi-finished products, smoked products;
- food ingredients (mayonnaise, ketchup and sauces, with the exception of soy);
- sweet fruits (bananas, grapes);
- sugar and sugar products;
- packaged fruit juices, fruit drinks (due to the addition of sugar);
- the alcoholic drinks.
Forgoing the above products, in the first time, and after 3-4 weeks, gradually small amounts of to introduce back into the diet.
Example of menu for the week
At first glance, it seems that a diet low in carbohydrates does not vary, however, from the outset placed in the menu of the week, you can ensure that the diet is saturated. The alternative menu of the week can be taken from the next video.
Table: sample menu of low carbohydrate diet in 7 days
In the table, perform the possible combinations of breakfast, lunch and dinner, you can take the base and replace the favorite food intake. Don't forget, the most important thing is to produce correctly the calculation of caloric density of finishing dishes for the compliance of the daily norm of consumption of energy. It is possible the alternation and repetition of the products.
|Day||Breakfast||2nd breakfast||Lunch||The afternoon tea||The dinner|
|1 day||Cheese casserole without sugar + tomato/cucumber||Grapefruit||Porridge of brown rice with vegetables||Kefir 1%||Steamed fish + cabbage salad + piece|
|Day 2||Scrambled eggs or omelette of two eggs + chicken||Nonfat cottage cheese||The mushroom soup with the addition of fat free sour cream + piece||The kefir of 1% with grated cucumber and herbs||Boiled veal + salad of cucumber and tomato|
|Day 3||Vegetable stew with the grated cheese||The apple||Vegetable soup in chicken broth||The milk of 1,5%||Chicken breast boiled + stew of cabbage|
|Day 4||Oatmeal with grated apple||Grapefruit||Buckwheat porridge + beet salad||Nonfat cottage cheese||Stew of beef or chicken with vegetables|
|Day 5||Cheese + boiled egg||The apple||Cooked rice + seafood||Kefir 1%||Vegetable salad + a slice of lean veal|
|6 day of the||Cheese + hard boiled egg + piece||Natural yogurt without sugar 1,5%||Cooked meat + vegetable salad||Kiwi||Vegetable stew + boiled fish|
|7 day||The milk buckwheat porridge||Nonfat cottage cheese||Baked fish with vegetables||Kefir 1%||Baked chicken breast + vegetables|
Prolonged of a diet low in carbohydrates (30-day) must include a Cheat meal or reefed, to avoid the slowdown of metabolism.
The output of the diet
Diet with low content of carbohydrates are distinguishable from the efficiency and accessibility, however, after 2 months, you must return to the narrative of the nutrition. The output is performed slowly, to minimize stress to the body and not to return previously launched kilograms.
The diet is returned in 3-4 weeks:
- in the first and the second week it increases the amount of fruits and vegetables (non-starchy);
- the third week of the reduction of proteins by the addition of grains;
- the number of calories is also increasing day by day.
Which can be prepared in a period of thinning delicious recipes
Hypo-carbohydrate diet - there is no reason to be limited exclusively chicken fillet. The allowable food list is extensive, therefore, it is possible to prepare the test of time in the kitchen, or fantasize, on the basis of the components.
Fillet of chicken in slow cooker
Method of cooking:
- Chicken wash, remove the excess fat. Cut arbitrary in pieces, sprinkle it with salt and spices, place in the bottom of the bowl slow cooker.
- Pour the water, add the bay leaf.
- Prepare for 1.5 hours in mode "Extinction".
Total carbohydrates: 0 year
Ingredients: - chicken breast — 250 g; - water — 150 g; - salt, pepper — to taste; - bay leaf — 1 unit
Veal with cheese in the oven
Method of cooking:
- In cold water to wash the meat, cut along, hit.
- Grease a pan with oil, put the beef, bay milk.
- Send pre-heated until 180 degrees in the oven for 40 minutes.
- Immediately after this salt the meat, add salt and spices to taste.
- Cheese cut into thin slices, evenly distribute the meat, to return in the oven for another 30 minutes.
Total carbohydrates: 7,7 year
Ingredients: - veal blade — 400 g; - brinza — 100 g; milk of 1.5% — 100 ml; - the olive oil — 20 ml; - salt, pepper, spices — pepper.