low carb diet: benefits, Cons, Reviews of nutritionists, A menu for a week
the low carb diet will help to lose weight for those who are used to snacking on sweets and offensive sugars. According to nutritionists, it is useful to pay attention to the number of sugar in the usual diet. The daily menu will help you change your diet without feeling hungry.
The benefits of low carb diet
Carbohydrates are the most important compounds of the body, from which we extract energy for a normal life. But carbohydrates are different and it is proposed to exclude one of the species in this diet. namely simple carbohydrates.
Simple carbohydrates differ from complex carbohydrates in that simple carbohydrates break down quickly with little or no expenditure of their own energy, and they also significantly increase glucose levels. This causes the blood sugar to increase.
The feeling of satiety from these carbohydrates does not last long.
and at the same time Foods with a high glycemic index negatively affect the figure. This is because unused sugar is stored in the form of fat reserves. in this way, the body tries to reduce the concentration of glucose in the blood as quickly as possible.
The exclusion of carbohydrates from the diet allows you to avoid jumps in sugar
and the excess is not deposited in fat stores. Despite some restrictions, the food during this diet is varied. You will not feel hungry. as proteins and fats provide long-term saturation that fast carbohydrates cannot provide.
The diet contributes to overall health, lowering blood sugar. as well as enhancing blood vessel health.
Cons of, low carb diet
During a carbohydrate-free diet, most of the nutrients come from proteins and fats. This leads to an increased load on the liver and kidneys. which must remove the breakdown products of complex substances.
It is for this reason that the diet is contraindicated for people with diseases of the liver, stomach, intestines, and kidneys. Pregnant, lactating, and adolescents are. also prohibited from eating such foods.
Mild ketosis may occur
a phenomenon in which ketone bodies are synthesized to replace the usual brain nutrition with carbohydrates. In this case, the smell of acetone may come from the mouth and urine.
It is important not to confuse a carbohydrate-free diet with dehydrated athletes-these are different types of nutrition. When drying out, the diet is more stringent and dangerous for the body. and is carried out not only for weight loss but for the appearance of muscle relief, which was previously built up.
week menu for, low carb diet
Advice
For nutrition, you need to choose foods with a low glycemic index, of up to 50. They are saturated with slow carbohydrates that decompose for a long time and give a feeling of satiety. Each product can be checked in special tables. Allowed: brown rice, buckwheat, unsweetened juices, sour fruits, nuts, herbs, cabbage, eggs, milk, meat, fish, non-starchy vegetables, and cottage cheese.
Day 1
Breakfast: 2 eggs and an omelet with milk, tea without sugar.
Lunch: beef broth, baked broccoli, beef steak.
Snack: a glass of plain fat-free yogurt.
Dinner: brown rice with chicken breast.
The second day
Breakfast: buckwheat with milk, and a piece of cheese.
Lunch: steamed cod or tilapia, cucumber, and tomato salad.
Afternoon snack: low-fat kefir or fermented baked milk, apples.
Dinner: green bean stew, boiled egg
Day 3
Breakfast: cheese casserole, coffee.
Lunch: brown rice with chicken breast,
Afternoon snack: a glass of skimmed yogurt without additives.Dinner.
A glass of kefir and an orange.
Fourth day
Breakfast: buckwheat with milk, tea ،
Lunch: chicken broth with herbs and a piece of meat.
Afternoon snack: boiled egg, a piece of cheese,
Dinner: stewed green beans.
Day 5
Breakfast: cheese casserole, coffee ،
Lunch: beef broth, baked broccoli, a piece of beef,
Afternoon snack: tomato juice, and a piece of cheese.
Dinner: a glass of kefir, an orange
The sixth day
Breakfast: buckwheat with milk,
Lunch: chicken broth with vegetables and a piece of meat.
Afternoon snack: baked eggplant,
Dinner: stewed cabbage with tomatoes.
The seventh day
Breakfast: 2 eggs and an omelet with milk, tea without sugar
Lunch: steamed cod or tilapia, cucumber, and tomato salad
Afternoon snack: grapefruit
Dinner: fat-free kefir and an Apple
low carb diet Product Schedule
The menu consists mainly of proteins and fats. In order not to make a mistake and not eat a product with high carbohydrate content, you need to focus on the glycemic index, which has 100 divisions. Foods with a glycemic index higher than 55-60 should be avoided.
High GI foods
- White bread, muffins, waffles, and other pastries 80-100
- Mashed potatoes 80-90
- White rice, rice noodles, porridge 85-95
- Muesli and chips (especially cornflakes) 85
- Pumpkin, watermelon, melon, fresh and boiled carrots 75-80
- Milk chocolate, chocolate bars, and sweets 70
- Sweet soda and fruit juices with Sugar 70
- Pure Sugar 70
- Dumplings, semi-finished products, chips, croutons, instant noodles 70
- Couscous, millet, semolina, wheat flour, oatmeal 60-70
- Bananas, canned peaches, pineapples, raisins 60
- Marmalade, jam, jams, ice cream 60
- Prepared ketchup sauce 55
For nutrition, you need to choose foods with a low glycemic index, of up to 50. They are saturated with slow carbohydrates that decompose for a long time and give a feeling of satiety. Each product can be checked on a special table.
Low GI foods
- Green buckwheat and brown rice 40-50
- Kiwi, orange, mango, and grapefruit 50
- Dried apricots, prunes, dates, peaches, quinces, apples, peaches, apricots, pomegranates, raspberries, cranberries, cherries, Tangerines, Cranberries 30-40
- Durum wheat pasta 40
- Sugar-free juices: orange, apple, tomato 35
- Barley, lentils, beans, peas, soybeans 30
- Milk 30
- Chocolate with cocoa content above 75% 30
- Cabbage, cucumber, eggplant, zucchini, broccoli, mushrooms, 15-20 tomatoes
- Nuts 15
- Color green 15
- Cottage cheese , kefir, ryazhenka 30
- 45 chicken eggs
- Meat, fish, and offal
low carb diet Results
With the correct smooth exit from the diet and the further reduction in the consumption of fast carbohydrates, the result is quite stable. In a week, you can lose up to 5 - 6 kg.
During such a diet, an unusual decrease in sugars can lead to dizziness, apathy, and decreased performance. To avoid this, you can dilute the diet with a small number of natural sugars: dried fruits, honey, and fruits until the discomfort disappears. But in this instance, the outcome won't be as obvious.
Reviews of nutritionists
Such a diet will draw your attention to the proportion of the usual diet consisting of harmful fast carbohydrates that do not provide sufficient saturation and are quickly stored in fat reserves.
A large amount of proteins and fats during a carbohydrate-free diet loads the gastrointestinal tract and kidneys, and it is better to consult a doctor before dieting so as not to provoke an exacerbation of diseases. A sharp exclusion of sugars sometimes leads to apathy, irritability, and distraction.
It is worth changing the diet gradually, as well as smoothly leaving the diet to maintain the achieved result, - advises Dilara Akhmetova, Consultant Nutritionist, and nutrition coach.