In the pursuit of harmony, toned and harmonious figure, people start to exercise and healthy diet. The first Problem faced by diet. Only a few know that the Problem is in the excessive consumption of simple carbohydrates. And just to learn how information in popular sources, not read to the end, completely carbohydrates eliminate from the diet. And here is the disorders, health problems, fatigue, and so on. Where is the balance and truth? In the vicinity! Let us understand.
In recent years, there has been a drastic change in the ideas about why a Person is gaining weight. The masses realize that carbohydrates and not dietary fat, in the subcutaneous fat, and one of the main causes of obesity.
For a long time on a diet with little fat formed the basis of methods of weight reduction, but caused a Furore, a Low-Carb diet, the high results in the loss of excess weight. Studies have shown that simple and complex carbohydrates have different effects on the body. Excessive consumption of foods with a high content of carbohydrates leads to obesity.
In this article, you will learn:
- what is a Low Carb diet and how does it work fat burning is activated;
- advantages and disadvantages of the method;
- what products are in the diet, the diet with Low-Carb;
- interesting recipes low-carbohydrate-meals for the compilation of a full-fledged menu.
What is the essence of the method of losing weight is
Carbohydrates give the body the necessary amount of energy consumed, in the course of the day on vital processes and during physical activity. Full waiver of the macro-Element leads to malfunctions of the functional systems and of the surplus of received energy leads to an increase in the fat reserves. In the diet low-carbohydrate diet slow (complex) carbs that are not converted due to a sharp jump in sugar in the blood longer and in energy are included.
The essence of the method consists in the fact that with the first day of the diet for a safe and effective weight loss each day the number of carbohydrates and increase proteins. Thus, in the body, the following processes are running:
- Previously, the energy is scarce, forcing the search for a new source.
- Glycogen in the first 2-3 days of the diet is the most important energy supplier.
- More fat is split, a additional energy source ketone.
Research use compared to low-carbohydrate and Low-fat diet weight loss have shown that people, which reduces to a Minimum the amount of carbohydrates, lost in 6 months more weight than those on a low-fat diet. In the case of a low-carbohydrate diet the test subjects after the ingestion felt a sense of saturation, since the proteins and fats decompose more slowly than carbohydrates. In addition, an increase in the level of sugar in the blood and the production of Insulin can way step. And thus you had sudden outbursts of energy, the tiredness and feeling of Hunger.
Conclusion: the principle of the diet – biochemical processes, which is conducive for fat burning and the loss of extra pounds. It is important to remember that during the diet layer of fat is reduced uniformly throughout the body, therefore locally reduce the volume is not possible.
Pros and cons
Low content of carbohydrates in the menu a positive effect on the state of the organism, normalizes digestion, increases metabolism and rejuvenates.
- on a diet Hunger does not occur, power will remain at the same level, not a weakness;
- suitable for diabetics;
- suitable diet for men and women with the goal of weight reduction;
- suitable for low, medium and high activity level;
- a significant change to the calculation of the daily calories require lose weight, change the ratios of proteins and carbohydrates.
Reduction in the number of macro-Element helps to lose weight and improve health, we recommend:
- intense workout;
- Diabetes mellitus;
- High blood pressure;
- Disorders of the endocrine system;
- oncological diseases.
The method gained the trust among the participants and speakers Bodybuilder is a unique opportunity, the Relief which the percentage of body fat and retention of muscle mass.
But in the case of diet, there are drawbacks:
- Constipation - reducing the amount of dietary fiber, which may result in connection with the reduction of carbohydrate intake, digestive problems;
- Carbohydrates Hunger can cause headaches, irritability and nervousness;
- Exacerbation of chronic diseases;
- increases the burden on the liver;
- Potassium and sodium are in short supply;
- Deficit carbohydrates reduces the concentration of attention, which is crucial for people of mental work;
- the increase in the cholesterol level due to the large amount of animal products, what triggers the development of diseases of the circulatory System;
A Low-Carb diet is not in the list of the techniques that you have to keep for several years, since the large list of forbidden foods creates additional Stress for the body. So after a few weeks or months of restrictions, the person returns to the usual diet for yourself.
Balanced ratio of protein, fat, carbohydrates
The most important source of Protein to Low-Carb-diet - products of animal origin: meat, poultry, offal, cheese, eggs. For the vegetarian Alternative sleeve are fruits and nuts.
The ratio of proteins, fats and carbohydrates in the diet within:
- Fat 30-35%;
- Carbohydrates 20-25%.
The opinion of doctors-nutritionists
Nutritionists with caution on the method to say, because a Low-Carb diet (week or month) refers to the consumption of 50-70 G of the macro-Element in the day. Deficiency leads to undesirable interference with a number of side effects, such as surpluses.
Doctors recommend proper and balanced diet, control the intake of carbohydrate products. Healthy diet habits in combination with physical activity contribute to the number of body fat method can not lose weight on an Express, but without damage for the health.
Before "diet" should consult a doctor, because of the high content of Protein are contraindicated in people with impaired metabolism (eg, Urolithiasis, gout). The fact that in the case of a normal diet, these metabolic disorders may not manifest, which means that you might not even know about the existence of the disease in itself. Changing diet in the direction of increased protein intake, you create in your body starting from severe pathological mechanism.
Excessive consumption of fat-containing foods is contraindicated in diseases of the digestive tract (cholecystitis, pancreatitis, Cholelithiasis, gastric ulcer, Gastritis). Fatty food provokes the entrance in the organism, large quantities of cholesterol, what is the cause for can or accelerate the growth of atherosclerotic Plaques.
Slimming method is not recommended:
- pregnant and nursing women;
- Persons under the age of 18 years;
- in the case of cardiovascular diseases;
- at the time of exacerbation of chronic diseases.
The most important rules for Low Carb diet
The method provides for the use of a mini serving of carbohydrates to paint, sufficient for the maintenance of the body function. For women 2 grams per kilogram of body weight, men – 3 g. If the consumption daily rate is 120-150 G, then to remove the figure gently and gradually to 50 to 70 grams per day. Protein-rich food is the energy source and supports the tone of the muscle tissue.
Low content of carbohydrates in the diet reduces the levels of insulin, which suppresses appetite. Ketone bodies, the animal and vegetable proteins and fats that block the flow of information about the feeling of hunger.
To reach your goals, helps to adhere to some principles:
- exclude from the diet of products with a high glycemic index;
- in addition, intake of vitamins and minerals;
- the preferred method of preparation – steaming, boiling, grilling, a couple of. Fry the ingredients without adding oil or with a little;
- do not skip meals and reduce the calories;
- the intake of complex carbohydrates, the first half and before the Training, the second Protein food;
- necessarily Breakfast;
- Drinking: at least 2 liters of pure liquid.
Do not forget that the correct counting of the daily requirement of energy in losing weight is the first step before the start of a diet.
List of products for maintaining a Low Carb diet extensive, diversified allows menu and not go hungry. It is important to the study of information about the component with tables of caloric content of food or on the label.
Table of permitted products
Diet implies a certain restriction. With the help of the table you can diet with products specifically for low-carbohydrate.
|Product groups||Approved Products|
|Meat||Lean pork, veal and beef and veal, poultry, offal|
|Fish and seafood||Marine Fish: Salmon, Salmon, Cod, Mackerel, Herring, Tuna, Halibut Seafood – without any restrictions|
|Milk products||Curd, cheese, Kefir, natural yoghurt without additives – all with a low fat percentage|
|Eggs||Chicken and quail|
|Vegetables in cheese and canned||All, with the exception of vegetables with high starch content: potatoes, Jerusalem artichokes, sweet potatoes|
|Mushrooms||Without restrictions in any Form|
|Fruit, Berries||Citrus fruits, sweet apples, green|
|Grits||Bunting long-cooking, brown rice and buckwheat|
|Nuts and seeds||Without Restrictions|
|Sweeteners||Without sorbitol and Fructose|
|Drinks||Coffee, tea without sugar, mineral water, vegetable juices|
When a beloved product is not in the list of permitted ingredients, it is likely he was in the forbidden list:
- Bakery and pastry;
- treated cereals (white rice, oatmeal quick cooking, meal), noodles made from high-quality wheat;
- Potatoes, corn;
- Ready-made meals, smoked products;
- Food ingredients (Mayonnaise, Ketchup and sauces, with the exception of soy);
- sweet fruits (banana, grape);
- Sugar and sugar products;
- Pre-Packed juices, fruit drinks (due to the addition of sugar);
- alcoholic beverages.
To advise against is from the above-mentioned products for the first time, but after 3-4 weeks, gradually in small portions to introduce back into the diet.
Exemplary menu for a week
At first glance, it seems that a Low-Carb diet is varied, however, in advance on the menu for the week, you can ensure that the food is saturated. Alternative menu for a week sledushchego Videos NDS.
Table: approximate menu for Low Carb diet for 7 days
In the table, the possible combinations of Breakfast, lunch and dinner, you can take as a base and replace favorite meal was. Not to forget, what is important to produce correct calculation of the caloric consumed ready meals for the observance of the daily requirement of energy. Perhaps the alternation and repetition of products.
|Day||Breakfast||2 Breakfast||Lunch||Afternoon snack||Dinner|
|1 day||Curd casserole without sugar + tomato/cucumber||Grapefruit||Porridge made from whole grain rice with vegetables||Kefir 1%||Steamed fish + coleslaw + bread|
|2 day||Scrambled eggs or omelette, two eggs + chicken||Low-Fat Cottage Cheese||Mushroom soup with the addition of low-fat sour cream + bread||Of yogurt 1% with chopped cucumbers and herbs||Boiled beef + salad of cucumbers and tomatoes|
|3. Day||Steamed vegetables with grated cheese||Apple||Vegetable soup with chicken broth||Milk 1,5%||Cooked Chicken Breast + Sauerkraut|
|4. Day||Oatmeal with grated Apple||Grapefruit||Buckwheat + beetroot salad||Low-Fat Cottage Cheese||Ragout of veal or chicken with vegetables|
|5 day||Cheese + boiled eggs||Apple||Cooked brown rice + seafood||Kefir 1%||Salad + lean beef steak|
|6. Day||Cheese + boiled egg + bread||Natural yogurt without sugar 1,5%||Grilled Meat + Vegetable Salad||Kiwis||Steamed vegetable + boiled fish|
|7 day||Milk And Buckwheat Porridge||Low-Fat Cottage Cheese||Fish, baked with vegetables||Kefir 1%||Baked chicken breast + fresh vegetables and herbs|
To long Low-Carb diet (30 days) a Cheat meal or reefed, to prevent, slowing down the metabolism.
Output from the diet
A diet with Low-Carb diet is the difference between efficiency and availability, but after 2 months back on the usual diet. The output is to minimize gradually the Stress on the body and not previously stored Kilos.
To normal diet for 3-4 weeks:
- in the first and second week, the amount of fruit and vegetables (not starchy) increases;
- the third week – the reduction of the Protein by the addition of cereals;
- the number of calories, which is also growing with each passing day.
What you can prepare in the time lose weight delicious recipes
Hypo-carbohydrate-diet - not limited exclusively to chicken. The list of permitted products is very extensive, therefore, you can now cook proven dishes or Fanta, on the basis of the existing components.
The fillet of a chicken in multicookings
- Chicken fillet wash, remove excess fat. You cut arbitrary pieces, sprinkle with salt and spices, place them on the bottom of the bowl multivarki.
- Pour water, add the Bay leaf.
- 1.5 hours to cook in the mode "Stewing".
Total Carbohydrates: 0 G
Ingredients: - Chicken fillet — 250 G; - water — 150 G; - salt, ground pepper — to taste; - Laurel — 1 PC.
Veal with feta cheese in the oven
- Wash In cold water meat, cut along, cut off.
- A baking grease the sheet with oil, lay in the veal, Bay milk.
- Send in advance a pre-heated 180 degree oven for 40 minutes.
- Immediately thereafter, the meat is with salt, add salt and spices to taste.
- The feta cheese in thin slices, spread evenly on the meat, back in the oven for a further 30 minutes.
Total Carbohydrates: 7,7 G.
Ingredients: - beef-paddle — 400 grams; - cheese — 100 G; - milk, 1.5% — 100 ml; - vegetable oil — 20 ml; - salt, pepper, spices — to taste.