Low carb diet

As the name suggests, a low-carbohydrate diet is characterized by a reduction in the intake of the required amount of carbohydrates, which leads the body to lose weight. There are many examples of such diets: the popular Kremlin low-carbohydrate diet, the Protasov diet, the protein diet, the Atkins high-fat diet — all based on low-carbohydrate intake, which reduces the release of insulin into the bloodstream and thus promotes active fat breakdown. Most likely, it is not worth talking about the fact that rejecting sweets, starches, various fruits, sweets and chocolate will encourage weight loss and help in effective weight loss. Namely, they are simple, or otherwise, fast carbohydrates. The diet is aimed precisely at reducing their consumption, which will be discussed later.

low carb foods for weight loss

The essence and benefits of a low-carb diet

To understand the very essence of the diet, it is important to distinguish how simple carbohydrates differ from complex ones. The fact is that "simple" or "fast" carbohydrates have the ability to be absorbed very quickly and converted into body fat. "Slow" carbohydrates, or as they are also called "complex" carbohydrates, tend to be absorbed slowly, filling the body with energy and vigor, which is why a person does not feel hungry for a long time and can lose many more calories than he received with a meal.

Simple carbohydrates include: a variety of pastries, sweets, smoked delicacies, fatty foods and flour foods. The use of these products is strictly prohibited. Complex carbohydrates include a variety of grains and all vegetables. But a low-carb diet allows vegetables and only a small amount of grains and some fruit.

A low-carb diet can be of two types: slow and heavy. The first are designed for gradual weight loss. At the same time, later, if you adhere to certain norms in the diet, it is quite possible to avoid a repeated set of unnecessary pounds. A rigid diet is intended mainly for athletes. Bodybuilders often use it for drying, so their use by an ordinary person can lead to rapid uncontrolled weight gain.

The main advantage of a low-carbohydrate diet is that with its help you can irrevocably lose a decent amount of weight without constant hunger. But at the same time, you shouldn’t expect quick results. It is a lengthy, controlled process that will help the body avoid unnecessary possible damage. Such, which are usually accompanied by various "hungry" diets. In any case, such a diet can later become the food system, the basis of the daily diet.

The benefits of a low carb diet are as follows:

  • does not require fabulous expenses because it uses extremely useful and affordable dishes;
  • in diabetes mellitus such a diet helps to restore the lipid spectrum, normalizes blood glucose levels, but such a diet can be used only under the supervision of specialists;
  • the diet is unbalanced, but you can safely adhere to it for a long time or you can make it a way of life, positioning it as a special nutritional system;
  • it is quite sought after among athletes as it helps in burning fat without affecting muscle mass and also gives energy for a long time.
low carb diet for diabetes

Contraindications and disadvantages of a low-carbohydrate diet

As great as the system is, there are pros and cons. In addition, a low-carbohydrate diet has a number of contraindications:

  • the use of this diet in childhood and adolescence is not recommended, because the lack of carbohydrates in the developing body is fraught with unpleasant health consequences;
  • such a weight loss system should also not be resorted to during pregnancy and lactation, as for pregnant women the health of the fetus is of primary importance, therefore, in principle, they should not go to the child;
  • If there are health problems, it is necessary to consult a specialist before the child.

If you follow the principles of a low-carbohydrate diet, remember that daily consumption of protein foods can lead to unwanted consequences in the work of the heart and blood vessels, as well as to a large load on the kidneys. This is usually due to a lack of potassium in the body, which enters the body in small amounts through such a diet.

Glucose deficiency is undoubtedly one of the downsides of a low carb diet. This primarily affects mental activity, often with memory impairment and slowing of reaction speed. Sweet lovers find it especially difficult to come to terms with such a diet. A large percentage of those who have left the diet are among such people.

Also, protein foods are rich in cholesterol, which can accumulate in the body, and a lack of healthy fiber in the menu can cause intestinal problems. With a high protein content in the diet, the body begins to make ketone bodies. They, in turn, can expel fat from the body, but at the same time they can capture the useful substances needed for normal and well-coordinated work of important organs and systems. This can often lead to weakness, dizziness and bouts of insomnia. In that case you need to visit a doctor, most likely this method of weight loss is not for you.

vitamins for a low-carb diet

Because the intake of some useful vegetables is limited by a low-carbohydrate diet, the body may lack the necessary amount of vitamins and minerals, so at this time the use of additional vitamin complexes is encouraged.

Allowed products

The basis of a low-carb diet should be a protein diet low in fat and carbohydrates. The following products are allowed:

  • lean meat and lean fish;
  • eggs;
  • low-fat fermented milk and dairy products;
  • mushrooms;
  • sea food;
  • miscellaneous vegetables, if possible, excluding potatoes, legumes and olives and olives;
  • limited amount of fruit, with the exception of grapes and bananas, because they have a fairly high calorie content;
  • viscera;
  • dried fruits and nuts;
  • buckwheat, oat bran or brown rice in limited quantities;
  • various greenery.

Forbidden food

forbidden foods on a low-carbohydrate diet

Prohibited foods on a low-carb diet include:

  • starchy vegetables and grains: potatoes, white rice, pasta of any variety;
  • bread and miscellaneous products;
  • sweet sweets;
  • smoked sausages and other delicacies;
  • mayonnaise, ketchup and other fatty sauces;
  • sugar in any form;
  • grapes and bananas, rich in fructose;
  • fruit juices and compotes;
  • alcoholic beverages.

Nutritionists hope to insist on banning fatty foods and replacing them with low-fat ones, but reviews of numerous supporters of this method of weight loss indicate the opposite. They calmly adhered to this diet and lost weight, eating some types of fatty sausages and meat. You just have to eat them in moderation, without overdoing it.

Guidelines for a low-carbohydrate diet

In order for such a diet to go as expected and not harm the body, certain rules must be followed:

  • with such a diet it is necessary to consume as much fluid as possible - more than one and a half liters a day;
  • vegetables are recommended to bake, steam or simmer;
  • with such a system, walking for at least twenty minutes a day or additional physical activity is desirable;
  • in order to properly compile your daily diet, you should use a table showing the carbohydrate component of different products.

Table of carbohydrate component content in different products per 100 grams

Products Points
Alcoholic beverages
Drinks with high alcohol content (rum, whiskey, tequila, vodka, etc. ) -
Dry wine $ 1
Beer (about 250 grams) 12 USD
Liqueur (about 60 grams) $ 18
Mushrooms
Fresh mushrooms 0, 1 c. u.
Fresh spruce 0, 2 c. u.
Butterlets, honey mushrooms and raw mushrooms 0, 5 cu
Fresh milk mushrooms, porcini mushrooms and porcini mushrooms $ 1
Raw chanterelles, porcini mushrooms and russula 1, 5 USD
Dried porcini mushrooms 7, 5 USD
Dried boletus $ 13
Dried boletus $ 14
Canned food
Any fish -
Beetroot caviar 2 USD
Canned beans 2, 5 USD
Pickles 3 USD
Tomatoes and algae 4 USD
Olives, eggplant caviar $ 5
Canned green peas 6. 5 cu
Zucchini caviar 8, 5 USD
Pepper with vegetables $ 11
Canned sweet corn 14, 5 USD
Tomato paste $ 19
Cereals
Beans and other legumes $ 46
Oatmeal $ 49
Hercules, peas $ 50
Buckwheat $ 62
Pearl barley and millet $ 66
Barley $ 67
white rice $ 71
Milk products
Vegetable oil -
Low fat cottage cheese, margarine and various types of cheese $ 1
Butter 1, 3 USD
Low-fat types of cottage cheese $ 1. 8
Mayonnaise of any fat content 2, 6 USD
High-fat cottage cheese 2, 8 USD
Sour cream of any fat content 3 USD
Sour milk or kefir $ 3. 2
Sugar-free yogurt 3, 5 USD
Cream of any fat content 4 USD
Pasteurized and baked milk 4, 7 USD
Yogurt with sugar content 8, 5 USD
Sweet curd mass $ 15
Sweet curd in glaze 32 USD
Meat products, poultry
Different types of meat (lamb, beef, pork, veal), poultry, rabbit, heart and beef liver, fat, loins and tongue, steak and various sausages, pork legs -
Chicken eggs 0, 5 cu
Chicken liver 1, 5 USD
Beef sausages, cooked and dairy sausages 1, 5 USD
Pork sausages 2 USD
Breaded meat $ 5
Meat in the dough 6 USD
Drinks
Coffee, tea without sugar, mineral water -
Tomato juice 3, 5 USD
Carrot juice, xylitol compote 6 USD
Apple juice 7, 5 USD
Grapefruit juice $ 8
Mandarin juice 9 USD
Plum juice with pulp $ 11
Cherry juice 11, 5 USD
Orange juice 12 USD
Grape, pomegranate and apricot juice $ 14
Plum juice without pulp $ 16
Pear compote $ 18
Grape and apple compote $ 19
Apricot compote $ 21
Cherry compote $ 24
Vegetables, herbs
Daikon $ 1
Celery, lettuce, spinach 2 USD
Green beans, fresh cucumber, asparagus, sorrel 3 USD
Green onions 3, 5 USD
Pumpkin, zucchini, tomato, radish 4 USD
Eggplant, red cabbage, white and cauliflower, peppers, beets, garlic $ 5
Green and red peppers $ 5
Celery root, wild garlic 6 USD
Leek, radish 6. 5 cu
Rutabaga, carrots $ 7
Horseradish fresh 7, 5 USD
Beans, kohlrabi, parsley $ 8
Watermelon, melon, onion, turnip 9 USD
Root primrose 10, 5 USD
Fresh green peas 12 USD
Raw potatoes $ 16
Nuts
Pine nuts $ 10
Almond nut $ 11
Walnuts and pumpkin seeds 12 USD
Peanuts, hazelnuts, pistachio nuts $ 15
Sunflower seeds $ 18
Coconut and sesame seeds $ 20
Cashews $ 25
Spices and condiments
Red wine vinegar (spoon) -
Spicy herbs (spoon) 0, 1 c. u.
Capers and horseradish (spoon) $ 0. 4
Cinnamon and ground hot pepper (teaspoon) 0, 5 cu
Mustard, tartar (spoon) 0, 5 cu
Ginger (spoon) 0, 8 c. u.
Apple cider vinegar and soy sauce (spoon) $ 1
Wine white vinegar (spoon) 1, 5 USD
BBQ sauce (spoon) $ 1. 8
Vinegar (spoon) 2, 3 USD
Tomato sauce (50 grams) 3, 5 USD
Ketchup (spoon) 4 USD
Cranberry sauce (spoon) 6. 5 cu
Seafood, fish
Frozen, fresh, cooked and smoked fish, shrimps, red and black caviar -
Lobster and seaweed fresh $ 1
Fresh crabs 2 USD
Fresh squid 4 USD
Fresh shellfish $ 5
Fish in tomato sauce 6 USD
Fresh oysters $ 7
Breaded fish 12 USD
Sweets
Jam for diabetics 3 USD
Jam for diabetics 9 USD
Chocolate ice cream $ 20
Ice cream $ 22
Frozen ice $ 25
Almond cake $ 45
Chocolate with nuts $ 48
Biscuit and dark chocolate $ 50
Chocolate candies $ 51
Milk and white chocolate $ 54
Halva $ 55
Condensed milk $ 56
Cream cake $ 62
Plain waffles and apple jam $ 65
Apple jam $ 66
Jam, jam $ 68
Lollipop $ 70
Strawberry and raspberry jam $ 71
Biscuits with honey and butter $ 75
Jam $ 76
Gingerbread cream $ 77
Lozenges and fruit waffles $ 80
Fondant (candy) 83 USD
Stuffed with caramel 92 USD
Sugar of different types $ 99
Soups
Chicken or meat soup -
Goulash soup and green cabbage soup 12 USD
Mushroom soup $ 15
Vegetable soup $ 16
Tomato soup $ 17
Pea soup $ 20
Fruits
Lemons 3 USD
Cherry plum and grapefruit 6. 5 cu
Quince, orange and tangerine $ 8
Rowan 8, 5 USD
Dogwood and apricots 9 USD
Pear, peach, plum and apple 9, 5 USD
Kiwis and cherries $ 10
Cherries 10, 5 USD
Pomegranate, chokeberry, fig $ 11
Pineapple 11, 5 USD
Dates and nectarines $ 13
Bananas $ 21
Dried apples $ 45
Dried pears $ 49
Dried apricots $ 53
Dried apricots $ 55
Prunes $ 58
Raisins $ 66
Fruit dates $ 68
Bread
Soy flour $ 16
Rye $ 34
Diabetic $ 38
Borodinsky $ 40
Cereal and rye tortillas $ 43
Wheat $ 50
Riga and buns $ 51
Armenian lavash $ 56
Bagel $ 58
Rye flour from seeds $ 64
Creamy toast $ 66
First grade wheat flour $ 67
Sushi, egg noodles and premium wheat flour $ 68
Sweet straws and pasta $ 69
Corn flour $ 70
Potato starch $ 79
Corn starch $ 80
Berries
Cloudberry 6 USD
Strawberry 6. 5 cu
Blueberry $ 7
Black and red currants 7, 5 USD
Cranberry, raspberry, blueberry and white currant $ 8
Gooseberry 9 USD
Fresh rose hips $ 10
Grapefruit $ 15
Dried rosehip 21, 5 USD

Based on the table, you can create a personal menu, adhering to which you can lose up to 9 pounds a week.

The principle of construction is based on limiting the use of foods that contain a large amount of carbohydrates:

  • for weight loss - you need to consume up to 40 conventional units per day;
  • for weight stabilization - no more than 60 conventional units;
  • for weight gain - 60 conventional units and more.

Different types of weekly menus with a low-carb diet

An example of a weekly menu can be presented as follows:

  • breakfast - steamed omelet, green or herbal tea;
  • second breakfast - low-fat cottage cheese;
  • lunch - mushroom soup, boiled chicken;
  • dinner - roasted fish.

Weekly weight loss menu

To lose about 10 pounds in one week, you can try this version of the weekly menu:

  • breakfast - cottage cheese with dried fruit;
  • lunch - cabbage soup;
  • dinner - boiled veal.

Weekly menu for diabetes mellitus

A separate medical menu can be used for diabetes mellitus:

  • breakfast - low-fat cottage cheese, tea and 2 boiled eggs;
  • second breakfast - 250 grams of yogurt;
  • lunch - bean soup;
  • afternoon tea - orange;
  • dinner - fish baked in the oven with vegetables.

A diet high in fat and low in carbohydrates

This diet was invented by Dr. Atkins. It takes place in four phases:

  • first phase - duration of 2 weeks, restriction of carbohydrates about 20 grams, proteins are allowed in any amount;
  • second phase - lasts several months, during which it is necessary to gradually increase the amount of carbohydrates in the food;
  • third phase - in order to keep the weight in its current state, it is recommended to increase the amount of available carbohydrates to 10 grams per day;
  • fourth stage - to consolidate the result, you must consume the same amount of carbohydrates as in the third stage.

Sample menu for athletes

low carb diet for athletes

To burn fat effectively without losing muscle mass, it is recommended to use approximately the following menu for a week:

  • breakfast - tea, oatmeal in milk;
  • second breakfast - 200 grams of low-fat cottage cheese;
  • lunch - vegetable soup, seafood salad, stewed vegetables;
  • afternoon tea - cottage cheese pudding;
  • dinner - meat baked in the oven, steamed vegetables, kefir.

Low carb diet for vegetarians

There is a special diet for those people who do not use meat in their diet. There are some rules for them:

  • the calculation of consumed carbohydrates must be performed as follows: 5 grams of carbohydrates per 10 kilograms of weight;
  • meat and fish products should be replaced by related soy products, beans and cereals.

Protein diet

Such a menu can be used in their diet by athletes during the drying period and ordinary people who prefer protein foods:

  • breakfast - tea and 100 grams of low-fat cottage cheese;
  • second breakfast - zhmenya walnuts;
  • lunch - boiled chicken with stewed vegetables;
  • afternoon tea - kefir or yogurt;
  • dinner - fish cooked in a steam boiler.

Recipes for a low-carb diet

Shrimp soup

shrimp soup on a low carb diet

To make the soup you will need:

  • shrimp - 1 kg;
  • celery;
  • tomato - 1 pc;
  • onion - 1 pc;
  • curry;
  • lemon juice.

Peel the shrimp and rinse well, finely chop the vegetables and herbs. Pour water over the ingredients, add a little curry, sprinkle with lemon juice and place on the stove.

Beef stew with spinach

You can use the following recipe to prepare such a dish:

  • beef - 1 kg;
  • spinach - 400 grams;
  • onion - 1 pc;
  • celery root - 200 grams;
  • garlic - 1 clove;
  • tomato - 2 pcs;
  • olive oil;
  • kim;
  • ginger powder;
  • beef broth - 250 grams.

Fry all the spices in oil, gradually add the chopped onion and tomato. Fry a little, add beef broth and remaining ingredients. Beef is best cut into strips so it needs less time to cook. Cover the pan and simmer for forty minutes.

conclusions

Reviews of the low-carb diet are mixed, with many supporters and opponents. However, both they and they notice its effectiveness. Such a diet is well adapted to those who do not like exhausting fasting, because it allows you to eat a lot of food. Its advantages include successful use in the case of diabetes mellitus. As a remedy, it turned out pretty well. In addition, it is affordable and will not hit the family budget hard. In a word, if you use such a system especially for weight loss, it will undoubtedly lead to amazing results. However, it is worth remembering that such a diet, although not a mono diet, but its indicators are unbalanced, so it is necessary to consult a specialist before embarking on such a post, especially if there are chronic diseases in history.