Low carb diet: benefits, contraindications and an approximate menu

Low carbohydrate diet- it's just a diet for one or two months, it's a lifestyle. And although it has some 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 meats, fish, fatty dairy products, berries, greens, and a variety of vegetables - and with all this variety, you can still successfully lose the extra pounds! Don't all girls dream of this?! But, as elsewhere, there are pitfalls here - which is why we strongly recommend that you consult with your doctor before switching to a low-carb diet.

The essence of a low carbohydrate diet

All those who have tried to lose weight at least once know that to lose weight you have to give up sweet and starchy foods. True, most often fat-containing foods are excluded from the diet: butter, meat, cream, mayonnaise. As a result, girls, in an effort to get a dream figure, 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 it is necessary to eat, only the diet must be different from the one you followed before.

Furthermore, 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 the widespread and massive consumption of sugar and starch, and not fat, as previously believed, is much more harmful to the figure. This has led to a real revolution in nutrition.

Foods containing fats have a completely different effect - they give the body a lasting feeling of satiety, provide it with energy, which is enough for a sufficiently long period. Just compare: when carbohydrates are burned inside the ovens of our body, the production factory in the form of cells and tissues receives just over 4 kilocalories, while fat brings double - 9 with a small tail.

Recently, another myth was debunked that the brain needs glucose for normal functioning, which presumably can only be obtained from pure sugar. Large-scale studies in the field of physiology and nutrition science suggest the opposite: senile dementia is most often observed in sweet tooth lovers, and those who have consumed moderate amounts of carbohydrates throughout their lives maintain clarity of thought until the end of their lives. their days.

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

A low-carbohydrate diet for weight loss is very easy for many women to tolerate, as it is not accompanied by hunger pangs. Adherents of this eating style note that they do not feel the desire to eat foods containing a large amount of sugar and starch. In this regard, it is not necessary to clearly normalize the amount of allowed carbohydrates, however, nutritionists still give some recommendations: from 20 to 100 g of carbohydrates per day. Of course, the source of their supply should be grains, vegetables and fruits, but not refined sugar and premium (and even more refined) flour.

However, the constant counting of calories consumed and the consequent sense of guilt if one does not fit into the daily norm only leads to the relaxation of the emotional background - and thus the weight loss is backfired against psychosis. Add enough physical activity and make sure satiety doesn't automatically equate to overeating, so you definitely won't need very conditional calorie calculations from apps on your phone.

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

There are no serious contraindications to a low-carb diet, but people with chronic medical conditions (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 would seem, why would a person, far from science, understand such a complex question? However, understanding the basics of cellular functioning will allow us to better understand what processes are taking place deep within our body. We will just touch on the effect of ketones and insulin on mitochondrial activity to show exactly how we can improve our health simply by making dietary changes.

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 an animal cell. Mitochondria are present in every cell in the body, with the exception of erythrocytes - red blood cells are forced to sustain themselves through slightly different glucose transformation processes.

Insulin plays an important role in this process. It depends exactly on how the body will dispose of the energy generated: will it spend it for current needs or store it for a rainy day. High insulin levels trigger synthesis reactions, including fat. This is the ANABOLISM hormone - 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, just enough to cover the body's needs. This starts the ketogenesis process: fatty acids are converted into ketones, which serve as fuel for cells, including neurons in the brain, as previously mentioned.

8 types of low-carb diets

Basic low carbohydrate diet

Simply put, it can be described as follows: carbohydrates - less, protein - more (than 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 provide energy to the body for intense sports activities - 100-150 grams. Starchy fruits and vegetables are allowed;
• moderately reduce weight - 50-100 grams; Banned potatoes and high-carb sweet fruits (such as bananas and mangoes)
• quickly get rid of excess fat - no more than 50 grams. Lots of vegetables, but little fruit.

Ketogenic diet

If you minimize your carbohydrate intake, your insulin levels drop to baseline, triggering the onset of ketosis, a state in which fatty acids are broken down to extract the energy the body needs. Ketone bodies form 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 diet for 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). . .

This eating style differs from the usual option in its emphasis on the inclusion in the diet of whole foods or those that have undergone minimal cooking. More common in Scandinavia, where sustainable ways of eating and living in general are traditionally popular.

Low-carb paleo diet

Adherents 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 berries, nuts, seeds and roots. In a word, what ancient man could collect or capture with his own hands is 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 confidence that when Homo sapiens appeared, nature had prepared everything necessary for its good nutrition.

Atkins diet

The popularity of this weight loss system has not waned over the past forty years. Meat, fish, seafood, eggs, salads 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 phases:

• 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 10 g of carbohydrates are added per week.
• in the maintenance phase, it is permissible to include healthy carbohydrates in the diet. If the weight begins to increase, their number decreases again.

Eco-Atkins

For proponents of plant-based nutrition, a special type of Atkins diet has been created. Since animal products are not used as a protein source, 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 backdrop of traditional diets, there are very few of them on the vegan menu. In addition, the frequent use of cereals adversely affects intestinal permeability - it increases, which leads to the entry of elements of the bacterial cell wall into the systemic circulation and the activation of reactions of the immune system.

Zero Carbohydrate Diet

Few decide to completely exclude the use of carbohydrates to start the process of active weight loss. However, there are people who only include animal products in their diet. Their menu includes meat, fish, egg and animal fat dishes. They don't eat vegetables, fruits and even more grains. It is not known for sure how safe this eating style is, since the corresponding scientific research has not yet been carried out.

Surely, the complete absence of fibers (a kind of broom that cleans the intestines and also stimulates its motility) will negatively affect the body. The resulting constipation and stool problems form a closed vicious circle, which in turn leads to the overgrowth of bacteria and, consequently, to an increase in intraintestinal pressure. The latter will adversely affect the mechanisms of excretion of pancreatic juice and bile.

Mediterranean diet

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

Benefits of a low carbohydrate diet for weight loss

Research has shown the effectiveness of a low-carb diet for weight loss. At the same time, people do not feel hunger, they do not feel a constant craving for prohibited products. This is due to the specificity of protein breakdown and the sufficient calorie content of fats.

A low-carb diet can help you lose belly fat quickly, including visceral reserves around internal organs. This significantly reduces the risk of heart disease, type 2 diabetes, and some cancers.

Benefits of a low carbohydrate diet in the fight against disease

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

• Diabetes. . . Changing the diet towards a reduction in carbohydrates while increasing fat has many beneficial effects in obese patients with type 2 diabetes. By adhering to this diet, they stabilize blood glucose levels and can take smaller dosages of drug medications prescribed for it. 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 onset, neurologists recommend adding more high-fat foods to the diet and minimizing the use of simple carbohydrates.
• Heart disease. . . By adhering to the principles of a diet with a minimum carbohydrate content, patients with heart problems can significantly improve their condition. One study involved 55 overweight subjects. After 12 weeks of adhering to a low-carbohydrate diet, they showed a decrease in triglycerides, C-reactive protein (a major marker of inflammation), and also an improvement in HDL (lipoprotein) "good" cholesterol indicators. high density).

Foods to avoid on a low carbohydrate 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, sweet teas, milkshakes, fruit smoothies, sports drinks, cocoa, sweet lemonades.
• Sweeteners: sugar, honey, agave, syrups.
• Vegetables rich in starch and sugar: potatoes, sweet potatoes, courgettes, beets, peas.
• Alcoholic beverages: beer, sweet cocktails and sweet wines.
• Low-calorie and dietetic foods available on the market. . . Such labeling is often misleading: light mayonnaise contains starch and diabetic products contain fructose.
• Semi-finished and cured meats: not suitable for the 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 all types of low carb diets. The exact amount of carbohydrates that can be consumed during the day depends on the goal and, consequently, the type of diet. Therefore, ketosis can only be achieved with maximum reduction of carbohydrate-containing foods. Other types of diets can include up to 50 or even 100g of carbohydrates in the diet.

List of approved products

To lose weight without feeling hungry and unhealthy, the creators of low-carb nutrition systems are focusing on foods high in fat and protein.

This listing includes:

• Egg. . . They contain a lot of healthy fats and an 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 terms of health benefits.
• A fish. . . It is better to give preference to fatty varieties: salmon, trout, sardines. Sufficient consumption of them will provide the body with omega-3 fatty acids, thereby significantly reducing the risks of pathologies of the cardiovascular system and impaired cognitive functions.
• Meat and poultry. . . We recommend veal, chicken, turkey, rabbit.
• Dairy product. . . Cream, unsweetened yogurt, butter, ricotta, cheese.
• Non-starchy vegetables. . . Any vegetables, broccoli, all types 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 weight loss diet for a week looks like this:

Breakfast:

• An omelette consisting of 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 it is still better to commit to the three most physiological meals a day):

• 20-30 pcs. already soaked almonds.
• Baked apple (no raisins, sugar and honey! ).

Dinner:

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

Menu of the week

In order to simplify the slimming process as much as possible and save time, we suggest using an everyday menu for careful adherence to a low carb diet. If you wish, you can make changes without going beyond the list of approved products.

Monday

• Breakfast.Omelette with cheese, vegetable and herb salad, toast with avocado, bitter coffee with a piece of butter or coconut oil and berries.
• Dinner.Grilled or pan-fried pork steak, lettuce, salty homemade cheese.
• Dinner.Veal in a creamy sauce, coleslaw.

Tuesday

• Breakfast.Zander cutlet, sliced cucumbers and tomatoes, natural yogurt as a dessert (you can add coconut, almond flakes and some berries whipped in the blender).

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

Wednesday

• Breakfast.Ham omelette, green salad with sour cream sauce, 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 cutlets, grilled vegetables.
• Dinner.Pork and broccoli flan in sour cream sauce with cheese crust.

Friday

• Breakfast.Soft-boiled eggs, zucchini fritters with ricotta, olives, cocoa.
• Dinner.Chicken fillet chop on a vegetable pillow.
• Dinner.Salmon steak with pumpkin puree.

Saturday

• Breakfast.Omelette with ham and dried tomatoes, hard cheese, a handful of walnuts and berries.
• Dinner.Rabbit back with poached and fried asparagus.
• Dinner.Chicken leg, sautéed mushrooms and eggplant.

Sunday

• Breakfast.Poached egg with salmon and spinach, baked turkey, unsweetened coffee.
• Dinner.Turkey steak, cauliflower in a creamy sauce.
• Dinner.Sausage and broccoli puree.

We remind you that for those wishing to switch to a low carb diet, this weekly menu is only 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 low-carb diet: low-carb, high-fat.

Low carbohydrate diet for diabetes

The principles of a low-carbohydrate diet differ according to the type of diabetes. Insulin-dependent patients should eat a balanced diet that includes low-glycemic index foods.

The low-carb diet for 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 you do not spend a lot of energy, and up to 800 g - with regular physical work or sports.
• To prevent cholesterol levels from rising, people with diabetes follow a low-carb diet without saturated fat. Preference is given to healthy unsaturated fats, which are found 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 to use vegetable oils for cooking.
• Complete refusal of carbohydrates for such patients is contraindicated, as it is fraught with a drop in blood sugar and a deterioration in well-being. Carbohydrates should be absorbed evenly throughout the day, with vegetables being the best source of carbohydrates.
• For snacks, you can use low-glycemic protein foods, which satisfy hunger quickly - pre-soaked nuts are perfect.
• In type 2 diabetes, a low-carb diet with a low-sugar menu may require adjustments to previously prescribed drug dosages. At the first stage, it is necessary to constantly measure the level of glucose in the blood: if it drops due to a change in diet, the doctor will reduce the dosage of hypoglycemic drugs. Consultation of an endocrinologist is necessary, it is not worth regulating the intake of drugs on your own.

Low-carb diet for adrenal fatigue syndrome

Adrenal fatigue syndrome occurs due to constant stressful conditions. One of the symptoms of this condition is hypoglycemia and the accompanying hunger, irritability, headache.

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

• Never abuse sweets. The candy eaten will temporarily improve your well-being, but then invariably lead to a sharp decrease in the concentration of glucose in the blood and consequent malaise.
• Any sausage is better to prefer an ordinary 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 pro-inflammatory omega-6 polyunsaturated fatty acids will need to be eliminated from the diet.

Additionally, a low-carb diet for men and women with adrenal fatigue syndrome means avoiding coffee altogether. This is cortisol, the production of which is increased under the influence of caffeine. As a result, the metabolism slows down and the weight loss process slows down.