- The essence of a low-carb diet
- The opinion of nutritionists
- Contraindications
- Basic rules for a low-carb diet
- Allowed Products
- Sample menu for the week
- Delicious Diet Recipes
- How to get out of a low-carb diet?
- The disadvantages of a low-carb diet
To find a slim and fit figure is the goal that many people strive for. There are many reasons that contribute to weight gain, but the main reason is malnutrition. If a large amount of simple or fast carbohydrates is present in the diet, a person suffers from overweight. This has become the main reason for the popularity of low-carb diet foods.
Content
- 1 Essence of a low-carb diet
- 2 Opinion of dietitians
- 3 Contraindications
- 4 Basic Rules for a Low-Carb Diet
- 5 Allowed Products
- 6 Sample menu for the week
- 7 Recipes for delicious diet meals
- 7.1 Chicken fillet in a slow cooker
- 7.2 Oven with feta cheese
- 7.3 Oat bran soup
- 7.4 Salad with Beijing cabbage and fruit
- 8 How to get out of a low-carb diet "> 9 Disadvantages of a low-carb diet
The essence of a low-carb diet
Carbohydrates are a source of energy spent on physical activities. Its excess is not spent, but deposited in reserve in the fat depot. This leads to a set of excess mass. If the amount of carbohydrates in the daily diet is reduced, then less energy is formed. The diet is based on this principle.
A low-carb diet for weight loss involves enriching the diet with protein foods. Such food provokes the launch of certain processes. The absence of an energy source leads to the use of reserves from the fat depot. The first two to three days glycogen is consumed. It is the very fat accumulated due to excess carbohydrates. The next days, ketones are actively broken down, which inhibit appetite.
Biochemical processes that occur in the body, allow you to get rid of excess body weight due to the burning of body fat. The result is weight loss. In a week, you can lose from three to five kilograms of excess weight.
Diet low-carb nutrition is not only a diet, but also a specific eating style. Some adhere to a similar system throughout life. If such a decision is made, strict restrictions are adhered exclusively to the first time, that is, on a diet. In the future, they are guided by only one rule. It lies in the fact that for every kilogram of their own weight they consume only 3-5 g of carbohydrates.
This avoids the violation of biological functions and guarantees weight retention, that is, a person ceases to recover, but one has to adhere to certain deprivations. It should be understood that this method of losing weight does not have a local effect. Get rid of body fat only on the hips, abdomen or buttocks will not work. Kilograms will go away altogether.
Another feature of this diet is that carbohydrates are not completely excluded from the menu. They leave it difficult, but completely abandon the simple. The latter are fast, that is, they are immediately deposited in fat deposits and do not have time to be spent.
Particular attention in building the right low-carb diet is given to the right choice of protein-rich foods. Most of the diet comes from animal products. The vegetarian option involves the use of nuts and legumes.
The opinion of nutritionists
A low-carb system of weight loss is maintained for a week or a month. Per day, the intake of carbohydrates in this period varies from 40 to 60 g. Dietitians do not consider such nutrition to be rational. An excess of protein due to a lack of carbohydrates causes undesirable disorders and the development of side effects in the human body.
Experts advise those who are losing weight to adhere to rational proper nutrition. It involves maintaining a balance of BZHU when strictly controlling the amount of consumed protein and carbohydrates. A balanced diet and moderate exercise guarantee stable weight loss without any serious health problems. If we talk about the speed of losing weight, it will not be inferior in effectiveness to a low-carb diet.
Contraindications
Low carbohydrate diet violates the correct ratio of BZHU, that is, the amount of protein, fat and carbohydrates becomes far from the "ideal" norm. This imposes certain limitations. Adhering to such a diet is not recommended for:
- elevated blood cholesterol;
- diseases of the liver and kidneys, gastrointestinal tract;
- exacerbation of chronic diseases.
Such eating behavior is contraindicated in minors. Any deviations from the norm under the age of 18 years can cause the development of various pathologies and metabolic disorders. You can not change your diet during pregnancy and lactation. Imbalance between proteins, fats and carbohydrates is fraught with serious negative consequences for the health of women and children.
Basic rules for a low-carb diet
In order for weight loss to be as effective and productive as possible, several important points must be observed:
- Use only approved foods. At the time of dieting, they completely abandon:
- white rice;
- sugar and confectionery;
- Macaroni
- bread and other pastries;
- starch-rich vegetables;
- sweet fruits, for example grapes, bananas;
- alcohol and carbonated drinks.
- Cook foods without the use of fats. Dishes are recommended to bake, cook or steam.
- Adhere to the optimal daily amount of carbohydrates. It is not more than 100 g.
- Drink enough clean drinking water. It is necessary to drink at least two liters per day. This does not include any other drinks. Only water.
- Eat more often than usual. It is necessary to adhere to a five-day diet. The last meal should be 2-3 hours before going to bed.
- You must sleep at least 7 hours a day. Sleep plays an important role in the process of losing weight. Its deficiency negatively affects the metabolic rate.
- Use vitamin and mineral complexes to avoid a deficiency of nutrients on a diet.
- Include moderate exercise in your usual schedule. They can improve the final result and maintain muscle tone, that is, maintain muscle mass, because it is important not only to lose weight, but also to have a beautiful silhouette.
- Stick to a specific daily calorie intake. Women need to consume at least 1200, and men - 1500 kcal.
To avoid serious health problems, a low-carb diet is allowed for no longer than thirty days.
| Daily rate | ||
|---|---|---|
| Women | Men | |
| Calories | 1200 kcal | 1500 kcal |
| Squirrels | 120 g | 150 g |
| Fats | 46.7 g | 58.3 g |
| Carbohydrates | 75 g | 93.8 g |
Allowed Products
The main advantage of a low carbohydrate weight loss system is the diversity of the diet and the lack of hunger inherent in many diets. The main suppliers of protein are fish, meat, chicken eggs. Fast carbohydrates are discarded in favor of slow ones. The last rich vegetables, fruits, cereals.
| Indicators per 100 g of product | ||||
|---|---|---|---|---|
| Calories, kcal | Proteins, g | Fats, g | Carbohydrates, g | |
| Chicken breast | 116 | 19.6 | 4.1 | 0.3 |
| Turkey | 194 | 21.6 | 12 | 0 |
| Beef | 224 | 34.72 | 8.37 | 0 |
| Veal | 89 | 20, 4 | 0.9 | 0 |
| Lean pork | 172 | 30.46 | 4.62 | 0 |
| Low-fat fish (hake) | 86 | 16.6 | 2.2 | 0 |
| shrimp | 87 | 18.3 | 1, 2 | 0.8 |
| Mussels | 77 | 11.5 | 2 | 3.3 |
| Champignon mushrooms) | 27 | 4.3 | one | 0.1 |
| Cottage cheese 5% | 145 | 21 | 5 | 3 |
| Fat-free kefir | 40 | 3 | one | 4 |
| Low-fat cheese (cheddar, colby) | 173 | 24.35 | 7 | 1.91 |
| Egg | 157 | 12.7 | 11.5 | 0.7 |
| Brown rice | 112 | 2, 32 | 0.83 | 23.51 |
| Buckwheat | 92 | 3.38 | 0.62 | 19.94 |
| Oat bran | 40 | 3.21 | 0.86 | 11.44 |
| Cabbage | 28 | 1.8 | 0.2 | 4.7 |
| Cucumbers | 14 | 0.8 | 0.1 | 2, 5 |
| Bell pepper | 26 | 1.3 | 0.1 | 4.9 |
| The apples | 52 | 0.26 | 0.17 | 13.81 |
| Orange | 43 | 0.9 | 0.2 | 8.1 |
| Grapefruit | 35 | 0.7 | 0.2 | 6.5 |
| Green tea | one | 0 | 0 | 0.3 |
Among non-greasy and useful for losing weight varieties of meat products, veal deserves special attention. It is useful not only for those who want to lose weight, but also for older people. This meat is often recommended for use on a therapeutic diet. Of the fish dishes, delicate and non-greasy hake has excellent taste. The absence of small bones makes it easy to separate the fillet from the spinal bone. Seafood lovers should definitely include low-calorie shrimp in the diet menu, which give a long-lasting feeling of satiety.
Meat, fish, seafood are boiled, baked, steamed. This allows you to create a menu that does not bother, and also does not allow you to get hungry.
Sample menu for the week
The recommended duration of a low-carb diet varies from 7 to 30 days. The easiest way to make an approximate menu is within the framework of the week, and then change a little if you plan to stick to the system for a month. Dishes are varied. The main thing is to prevent a decrease in the total caloric content of the daily diet to 1200 (women) and 1500 (men), as well as monitor the number of carbohydrates (no more than 40-60 g).
| Day | Breakfast | 2 breakfast | dinner | High tea | Dinner |
|---|---|---|---|---|---|
| 1 day | Cottage cheese casserole - 150 g, tomato or cucumber - 1 pc., Unsweetened tea - 200 ml | Kefir - 100 ml | Stewed fish - 150 g, coleslaw - 150 g, bread - 1 pc. | Grapefruit - 1 pc. | Brown rice porridge with vegetables - 200 g |
| 2 day | Two-egg omelet, boiled chicken - 150 g | Low Fat Cottage Cheese - 100 g | Mushroom soup with the addition of low-fat sour cream - 200 g, bread, unsweetened tea - 200 ml | Kefir with chopped cucumber and herbs - 200 ml | Boiled beef - 150 g, cucumber and tomato salad - 150 g |
| 3 day | Steamed vegetables with grated cheese - 150 g | Milk - 100 ml | Chicken stock vegetable soup - 200 g | Apple - 1 pc. | Boiled breast - 200 g, stewed cabbage - 100 g |
| 4 day | Oatmeal with apple - 150 g | Grapefruit - 1 pc. | Veal or chicken stew with vegetables - 200 g | Fat-free cottage cheese - 150 g | Buckwheat porridge - 150 g, beetroot salad - 100 g |
| 5 day | Cheese - 50 g, boiled eggs - 2 pcs., Unsweetened tea - 200 ml | Apple - 1 pc. | Chicken broth pea soup - 150 g, vegetable salad - 100 g, beef cutlet - 50 g | Kefir - 100 ml | Boiled brown rice - 150 g, mussels - 100 g |
| 6 day | Cheese - 50 g, boiled egg - 1 pc., Unsweetened tea - 200 ml | Natural Yogurt - 100 ml | Baked meat - 150 g, vegetable salad - 150 g | Kiwi - 1 pc. | Stewed vegetables - 200 g |
| 7 day | Buckwheat milk porridge - 150 g | Low Fat Cottage Cheese - 100 g | Baked fish with vegetables - 200 g | Kefir - 100 ml | Baked breast - 150 g. |
If it is planned to adhere to a low-carb diet for 30 days, then every sixth or seventh day they arrange a “rest” when the amount of complex carbohydrates is raised to the usual norm. This step is necessary. It avoids the slowdown in metabolic rate, which is characteristic of long-term weight loss systems.
Delicious Diet Recipes
Of the foods allowed on a low-carb diet, you can cook a lot of healthy, satisfying and tasty dishes.
Multicooked Chicken Fillet
There are 103 kilocalories per 100 g, of which 12.5 g are proteins, 5 g are fats. No carbohydrates.
To prepare a stewed breast, 250 g of fillet are thoroughly washed, pepper and salt to taste, placed in a slow cooker, pour 150 ml of water, add a bay leaf. Set the quenching mode for an hour and a half.
Oven with feta cheese
100 g of the dish contains 129 kilocalories, of which 0.7 are carbohydrates, 15.5 are proteins and 6.4 g are fats.
400 g of veal are washed in cold water, cut into portioned slices and beaten. Spread the meat on a pre-greased baking sheet. Top pour 100 ml of milk. Baked meat at 180 degrees for an hour, then pepper, salt. You can add your favorite spices to taste. Top with sliced feta cheese (100 g), spread into the oven for another 30 minutes.
Oat bran soup
100 grams of soup contain only 38 kilocalories, of which 0.1 g are carbohydrates, 2 g are fats, and 4.3 g are proteins.
The broth is prepared from 150 g of turkey, which is boiled for 20 minutes. Next, add a raw egg, green onions and onions, chopped dill, salt and pepper. Cook the soup for another 5 minutes and fall asleep one and a half tablespoons of bran.
Salad with Peking Cabbage and Fruit
For 100 grams of such a piquant salad, no more than 33 calories are consumed. There are more carbohydrates than in other dishes (6.6 g), no fats and only 2.7 g of protein.
Prepare a salad of peeled grapefruit or orange. The first necessarily remove piers that give the flesh a bitter taste. Apple and citrus fruits are cut into cubes, and then mixed with Beijing cabbage (chop half the average head of cabbage). Season the salad with a couple of green onion shooters, a tablespoon of lemon juice (freshly squeezed), salt.
How to get out of a low-carb diet?
Often lost kilograms return again. With a similar effect after the end of the diet, many lose weight. This is due to improper exit from the diet. So that the weight does not return, you must:
- Increase calories consumed gradually. Every week, daily calorie needs to be increased by 50 kcal, but not more.
- Do not start immediately consuming carbohydrate foods (even complex ones) in unlimited portions. For every kilogram of own weight should be from 3 to 5 g.
- Arrange weekly one low-carb day, whose menu will be similar to the one that was followed during the diet.
- Continue to do physical education. It can be gymnastics, jogging, exercise and so on.
Do not forget that cooking in a pan is harmful for the figure, as well as about the drinking regime, drinking at least 2 liters of water per day. In addition, you should not start eating two or three hours before going to bed.
The disadvantages of a low-carb diet
Limiting carbohydrates and increasing protein in the diet can have negative consequences for the full functioning of the body. Some people have liver and kidney problems that remove toxins from protein breakdown. An increased load causes malfunctioning of these organs, which can lead to inflammation.
Carbohydrate deficiency can provoke various diseases of the cardiovascular system, including ischemia and atherosclerosis, as the level of bad cholesterol rises in the blood. Frequent constipation, due to which hemorrhoids develop, may begin to bother. There is a decrease in mental activity, headache, excessive irritability. A lack of fat affects the condition of the skin, which becomes excessively dry.
