In the pursuit of slender, toned and harmonious figure people begin to exercise and follow a healthy diet. The first problem that will have to face diet. Few people know that the problem lies in excessive use of simple carbohydrates. And as soon as you study the information in popular sources, not read to the end, completely eliminate from the diet of carbohydrates. And here begins failures, health problems, lack of energy and so on. Where is the balance and truth? Very close! Let's deal.
Over the last few years saw a dramatic change in ideas about why people are gaining weight. The masses have realized that carbs, not dietary fats are converted to body fat, and become one of the main causes of obesity.
Long diet low in fat was the basis of methods of weight loss, but the real furore was caused by a low carbohydrate diet, which has shown excellent results in weight loss. Studies have shown that simple and complex carbohydrates different effect on the body. Excessive consumption of foods high in carbohydrates leads to excess weight.
In this article you will learn:
Carbohydrates give the body the required amount of energy that is spent during the day on vital processes and during physical activity. A complete rejection of macro-element will lead to failures of functional systems, and the excess of energy will lead to an increase in fat reserves. In the diet a low-carb diet includes a slow (complex) carbs that do not cause a strong jump in blood sugar and last longer is converted into energy.
The essence of the method lies in the fact that from the first day of the diet for safe and effective weight loss on a every day quantity of carbohydrates consumed is reduced, and proteins increase. Due to this, the body start the following processes:
The research compared the benefits of low-carbohydrate and low-fat diet for weight loss showed that people who reduce the amount of carbohydrates lost per 6 months more weight than those who followed a low-fat diet. Low-carbohydrate diet subjects after meals have experienced the feeling of satiety because proteins and fats decompose more slowly than carbohydrates. In addition, the increase in blood sugar levels and insulin production occurred gradually. So, they had no sudden bursts of energy followed by fatigue and a heightened sense of hunger.
Conclusion: the principle of the diet is the biochemical processes that contribute to burning fat and losing extra pounds. It is important to remember that during the diet, body fat is reduced uniformly throughout the body, so locally to reduce the amount impossible.
Low carb diet menu a positive effect on the condition of the body, normalizing digestion, increasing metabolism and rejuvenating.
The decrease in the number of macro-ingredient helps to lose weight and improve health, it is recommended for:
The method has gained credibility among athletes and bodybuilders exposed is a reliable opportunity to gain relief, reducing the percentage of body fat and retaining muscle mass.
However, diet is and cons:
Low-carb diet is not included in the list of methods that may be followed during several years, because a large list of banned products creates additional stress for the body. So after a few weeks or months of restrictions, the person returns to the usual diet.
The primary source of protein on a low carbohydrate diet - animal products: meat, poultry, offal, cheese, eggs. For vegetarians, the alternative is legumes and nuts.
The ratio of proteins, fats and carbohydrates in the diet within:
Nutritionists caution talking about the method, because the low-carb diet (for a week or a month) involves the use of 50-70 g of the macro-element per day. Deficiency leads to unwanted violations with a number of side effects, as surplus.
Doctors recommend to give preference to a correct and balanced diet, controlling intake of carbohydrate. Healthy eating habits combined with physical activity will help reduce the amount of body fat – the method cannot be attributed to the rapid weight loss, but without harm for health.
Before "going on a diet" should consult a doctor because of the high content of protein foods is contraindicated for people with metabolic disorders (e.g., kidney stones, gout). The fact that under normal diet, these metabolic disorders may not occur, and therefore, perhaps, you don't even know about the presence of the disease. Modifying the diet to increase your protein intake, you provoke in your body start severe pathological mechanism.
Excessive consumption of fatty foods is contraindicated in diseases of the gastrointestinal tract (cholecystitis, pancreatitis, cholelithiasis, gastric ulcer, gastritis). Fatty foods triggers the intake of large amounts of cholesterol that can cause or accelerate the growth of atherosclerotic plaques.
Weight loss method is also not recommended:
The method involves the use of minimal portions of carbohydrates, sufficient to maintain body functions. Women need 2 grams per kilogram of body weight for men – 3 g. If the daily rate of consumption is 120-150 grams, the slimming figure is smoothly and gradually reduced to 50-70 grams per day. Protein foods became Deputy energy sources and supports the tone of the muscle tissue.
The low content of carbohydrates in the diet reduces insulin levels which suppresses appetite. Ketone bodies, which come from animal and vegetable proteins and fats, it block the flow of information about hunger.
To achieve goals will help the observance of certain principles:
Do not forget that the correct calculation of daily energy needs for weight loss is the first step before beginning any diet.
The list of products to maintain low-carb diets wide that to diversify the menu and will not let you starve. It is important to study information about the component using the table calorie foods or on the label.
Diet implies certain limitations. Using the table, you can find products suitable for low-carbohydrate food.
|Product group||Permitted foods|
|Meat||Lean pork, veal and beef, poultry, offal|
|Fish and seafood||Saltwater fish: salmon, salmon, cod, mackerel, herring, tuna, halibut Seafood – no restrictions|
|Dairy products||Cheese, cheese, kefir, natural yoghurt without additives – all with a low percentage of fat|
|Eggs||Chicken and quail|
|Vegetables in cheese and canned form||Everything except vegetables with a high starch content: potatoes, Jerusalem artichokes, sweet potatoes|
|Mushrooms||Without restrictions in any form|
|Fruits, berries||Citrus, green not sweet apples|
|Cereals||A long cooking oatmeal, brown rice, and buckwheat|
|Nuts and seeds||Without restrictions|
|Sweeteners||Without sorbitol and fructose|
|Drinks||Coffee, tea without sugar, mineral water, vegetable juices|
If your favorite product is not in the allowed list of ingredients, then most likely, he was in the forbidden list:
It is necessary to abandon the above products for the first time, and after 3-4 weeks gradually in small portions to introduce back into the diet.
At first glance it seems that a low carbohydrate diet is no different variety, however preparing in advance a menu for the week, you can ensure that the diet is saturated. The alternative menu for the week can be taken from the following video.
In the table included possible combinations of breakfasts, Lunches and dinners which can be taken as a basis and replace favorite meals. Don't forget that it is important to properly calculate calorie ready meals for the execution of the daily requirement of energy consumed. Possible alternation and repetition products.
|Day||Breakfast||2 Breakfast||Lunch||Afternoon tea||Dinner|
|1 day||Cheesecake without sugar + tomato/cucumber||Grapefruit||Porridge of brown rice with vegetables||1% yogurt||The steamed fish + coleslaw + bread|
|Day 2||Scrambled eggs or omelette of two eggs + chicken||Low-fat cottage cheese||The mushroom soup with the addition of low fat sour cream + bread||1% yogurt with chopped cucumber and herbs||Boiled beef + salad of cucumbers and tomatoes|
|Day 3||Steamed vegetables with grated cheese||Apple||Vegetable soup in chicken broth||Milk 1,5%||Boiled chicken breast + steamed cabbage|
|Day 4||Oatmeal with grated Apple||Grapefruit||Buckwheat + beet salad||Low-fat cottage cheese||Stew of veal or chicken with vegetables|
|Day 5||Cheese + boiled eggs||Apple||Boiled brown rice + seafood||1% yogurt||Vegetable salad + lean beef steak|
|Day 6||Cheese + boiled egg + bread||Natural yogurt without sugar 1,5%||Baked meat + vegetable salad||Kiwi||Steamed vegetables + boiled fish|
|Day 7||Dairy buckwheat||Low-fat cottage cheese||Fish baked with vegetables||1% yogurt||Baked chicken breast + fresh vegetables and herbs|
Long low-carb diet (30 days) should include a Cheat meal or reefed, to avoid slowing down metabolism.
A diet low in carbohydrates is efficient and accessible, but after 2 months it is necessary to return to the usual diet. Exit is gradual, to minimize stress to the body and not to return the previously dropped pounds.
To the routine come back for 3-4 weeks:
Hypo-carbohydrate diet - not a reason to focus exclusively on chicken. The list of approved products is wide, so you can prepare time-tested dishes or fantasy, based on the available components.
Method of preparation:
Total carbohydrates: 0 g
Ingredients: - chicken fillet — 250 g; - water — 150 g; - salt, pepper — to taste - Bay leaf — 1 PC.
Method of preparation:
Total carbohydrates: 7,7 g.
Ingredients: - veal blade — 400 grams; - cheese — 100 g; - milk, 1.5% — 100 ml; - vegetable oil — 20 ml; - salt, pepper, spices — to taste.