Low carb diet – Cosmetology, plastic surgery and diets

Low carb diet

Judging by the name, a low-carb diet is characterized by a decrease in the intake of the required number of carbohydrates, thereby leading the body to loss of excess weight. There are many examples of such diets: the popular low-carb Kremlin diet, Protasov diet, protein diet, Atkins high-fat diet – all of them are based on low carbohydrate intake, which reduces the release of insulin into the bloodstream and thereby contributes to the active breakdown of fats.

Most likely you should not say that the rejection of sweet, starchy, various fruits, sweets and chocolate will contribute to weight loss and helps to effectively get rid of extra pounds. Namely, they are simple, or in another way, fast carbohydrates. It is precisely to reduce their consumption that the diet is aimed, which will be discussed further.

The essence and benefits of low-carb diet

For the concept of the essence of the diet, it is important to distinguish than simple carbohydrates are different from complex ones. The fact is that “simple” or “fast” carbohydrates have the ability to digest and convert to body fat very quickly. “Slow”, or as they are called “complex” carbohydrates, tend to be absorbed at a slow pace, charging the body with vigor and energy, so that a person does not feel hunger for a long time and is able to lose much more calories than he did with a portion of food.

To simple carbohydrates include: a variety of pastries, sweets, smoked delicacies, fatty and flour foods. The use of these products is strictly prohibited. Complex carbohydrates include various cereals and all vegetables. But a low-carb diet allows for the consumption of vegetables and only a small amount of cereals and some fruits.

Low carb diets can be of two types: slow and hard. The first are designed for phased weight loss. In this case, later, if you follow certain standards in the diet, it is quite possible to avoid re-recruitment of unnecessary kilograms. Tough diet is designed primarily for athletes. Often used by bodybuilders for drying, so using it as a simple person can lead to a quick uncontrolled weight gain.

The main advantage of a low-carbohydrate diet is that it can be painless, without suffering from a constant feeling of hunger, to lose a decent amount of kilograms irrevocably. But at the same time you should not expect quick results. This is a long controlled process that will help the body avoid unnecessary potential harm. This, which is usually accompanied by various “hungry” diets. Anyway, such a diet can later become a nutrition system, the basis for the daily diet.

The beneficial properties of a low-carb diet are:

  • it does not require fabulous costs, since it uses extremely useful and affordable dishes;
  • with diabetes, such a diet helps restore the lipid spectrum, normalizes blood glucose levels, but such a diet can only be used under the supervision of a specialist;
  • the diet is unbalanced, but it can be safely followed for a long time, and it can be made a way of life, positioning it as a special nutrition system;
  • it is quite in demand among athletes, as it helps to burn fat, while not touching the muscle mass, and it also loads energy for a long time.

Contraindications and cons of a low carb diet

No matter how beautiful the system, there are both advantages and disadvantages. In addition, a low carbohydrate diet has some contraindications:

  • It is not recommended to use this diet in childhood and adolescence, as a shortage of carbohydrates in the developing body is fraught with unpleasant consequences for health;
  • during pregnancy and lactation, too, one should not resort to such a system of weight loss, since the health status of the fetus is of paramount importance for pregnant women, therefore, they should not, in principle, go on diets;
  • if there are health problems, a mandatory consultation with a specialist is necessary before the diet.

Subject to the principles of a low-carb diet, it should be remembered that the use of protein foods every day can lead to undesirable consequences in the work of the heart and blood vessels, as well as a large burden on the kidneys. Usually this happens due to a lack of potassium in the body, which in small quantities enters the body with this diet.

Glucose deficiency is also undoubtedly related to the disadvantages of a low-carb diet. This primarily affects mental activity, often there is a deterioration in memory and a slower reaction rate. Especially hard to come to terms with this diet lovers of sweets. A large percentage of those who quit the diet is among such people.

Also, protein foods are rich in cholesterol, which can accumulate in the body, and the lack of healthy fiber in the menu can provoke problems in the intestines. With a high content of protein in the diet, the body begins to produce ketone bodies. They, in turn, are able to leach fat from the body, but they can also catch useful substances that are necessary for the normal and harmonious work of important organs and systems. Often this can lead to weakness, dizziness, and bouts of insomnia. In this case, you need to see a doctor, most likely this method of losing weight is not for you.

Since the low-carb diet is limited to the consumption of some healthy vegetables, the body may not need the necessary amount of vitamins and minerals, therefore, supplementary vitamin complexes are welcome at this time.

Permitted products

The basis of the menu with a low-carb diet should be protein foods with a small addition of fats and carbohydrates. The following products may be used:

  • lean meat and lean fish;
  • eggs;
  • low-fat dairy and dairy products;
  • mushrooms;
  • seafood;
  • various vegetables, excluding potatoes, legumes, as well as olives and olives whenever possible;
  • a limited number of fruits, with the exception of grapes and bananas, as they have a fairly high calorie content;
  • by-products;
  • dried fruits and nuts;
  • buckwheat, oat bran or brown rice in limited quantities;
  • various greens.

Prohibited products

For prohibited with low-carb diet foods include:

  • vegetables and cereals rich in starch: potatoes, white rice, pasta of any kind;
  • bread and various products from it;
  • sweet pastry;
  • smoked sausages and other delicacies;
  • mayonnaise, ketchup and other fatty sauces;
  • sugar in any form;
  • grapes and bananas that are rich in fructose;
  • fruit juices and compotes;
  • alcoholic beverages.

Nutritionists vigorously insist on banning fatty foods and replacing them with low-fat counterparts, but reviews by numerous supporters and supporters of this method of weight loss suggest the opposite. They calmly adhered to this diet and lost weight, eating some kinds of fatty sausages and meat. Only they need to be in moderation, not overdoing it.

Low-carb diet rules

In order for such a diet to proceed as expected and does not bring harm to the body, you should follow certain rules:

  • with such a diet it is necessary to use as much liquid as possible – more than one and a half liters per 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 make a daily ration correctly, you should use a table in which the carbohydrate component of various foods is viewed.

Table of the content of the carbohydrate component in various products on 100 grams

ProductsPoints
Alcoholic drinks
High alcohol drinks (rum, whiskey, tequila, vodka and others)
Dry wine1
Beer (approximately 250 grams)12
Liquor (about 60 grams)18
mushrooms
Fresh champignons0,1
Morels are fresh0,2
Raw butterflies, honey agarics and mushrooms0,5
Fresh mushrooms, boletus and porcini mushrooms1
Raw chanterelles, boletus and russula1,5
White mushrooms in dried form7,5
Dried aspen mushrooms13
Dried boletus mushrooms14
Canned food
Any fish
Beet caviar2
Canned beans2,5
Pickled cucumbers3
Tomatoes and Seaweed4
Olives, eggplant caviar5
Green peas canned6,5
Caviar from marrows8,5
Peppers with vegetables11
Sweet Canned Corn14,5
Tomato paste19
Cereals
Beans and other legumes46
Oatmeal49
Hercules, peas50
Buckwheat62
Barley and millet66
barley67
White rice71
Dairy produce
Vegetable oil
Fat-free cottage cheese, margarine and various types of cheese1
Butter1,3
Low-fat cottage cheese1,8
Mayonnaise of any fat content2,6
Big-fat cottage cheese2,8
Sour cream of any fat content3
Yogurt or kefir3,2
Sugar-Free Yogurt3,5
Cream of any fat content4
Pasteurized and baked milk4,7
Sugar-Free Yoghurt8,5
Sweet curd mass15
Sweet curd in the glaze32
Meat products, poultry
Different types of meat (lamb, beef, pork, veal), poultry, rabbit, heart and beef liver, lard, loin and tongue, steak and various sausages, pork legs
Chicken eggs0,5
Chicken liver1,5
Beef sausages, boiled sausage and milk sausages1,5
Pork Sausages2
Breaded Meat5
Meat in batter6
Beverages
Coffee, sugar free tea, mineral water
Tomato Juice3,5
Carrot juice, compote with xylitol6
Apple juice7,5
Grapefruit juice8
Tangerine juice9
Pulp juice with pulp11
Cherry juice11,5
Orange juice12
Grape, pomegranate and apricot juice14
Juice from plums without pulp16
Pear Compote18
Grape and apple compote19
Apricot Compote21
Cherry compote24
Vegetables, greens
Daikon1
Celery, lettuce, spinach2
String Beans, Fresh Cucumber, Asparagus, Sorrel3
Onion greens3,5
Pumpkin, zucchini, tomatoes, radish4
Eggplant, red cabbage, white and colored, sweet peppers, turnips, garlic5
Sweet pepper green and red5
Celery root, wild leek6
Leek, radish6,5
Rutabaga, carrots7
Horseradish fresh7,5
Beans, kohlrabi cabbage, parsley8
Watermelon, melon, onions, beets9
Root of parsley10,5
Green peas fresh12
Raw potatoes16
Nuts
Kedrovыe walnuts10
Almond nut11
Walnuts and pumpkin seeds12
Peanuts, hazelnuts, pistachio nuts15
Sunflower seeds18
Coconut and Sesame Seeds20
Cashew Nuts25
Seasonings and spices
Wine vinegar red (tablespoon)
Spicy herbs (tablespoon)0,1
Capers and horseradish (tablespoon)0,4
Cinnamon and ground hot pepper (teaspoon)0,5
Mustard, tartar (tablespoon)0,5
Ginger (tablespoon)0,8
Apple cider vinegar and soy sauce (tablespoon)1
White wine vinegar (tablespoon)1,5
Barbecue sauce (tablespoon)1,8
Vinegar (tablespoon)2,3
Tomato Sauce (50 grams)3,5
Ketchup (tablespoon)4
Cranberry sauce (tablespoon)6,5
Seafood, fish
Frozen, fresh, boiled and smoked fish, shrimp, red and black caviar
Fresh lobsters and seaweed1
Fresh crabs2
Fresh squids4
Fresh mussels5
Fish in tomato sauce6
Fresh oysters7
Breaded Fish12
Confection
Jam for diabetics3
Jam for diabetics9
Chocolate ice cream20
Ice cream22
Frozen ice25
Almond cake45
Chocolate with nuts48
Sponge cake and bitter chocolate50
Chocolates51
Milk and White Chocolate54
Halva55
Condensed milk56
Cream cake62
Simple waffles and apple jam65
Apple jam66
Jam, jam68
Lollipop70
Strawberry and Raspberry Jam71
Honey and Butter Cookies75
Marmalade76
gingerbreads77
Marshmallow and fruit waffles80
Fudge (candy)83
Caramel with filling92
Sugar of different types99
Soups
Chicken or meat broth
Goulash soup and green soup12
Mushroom soup15
Vegetable soup16
Tomato soup17
Pea soup20
Fruit
Lemons3
Cherry plum and grapefruits6,5
Quince, orange and tangerines8
Rowan8,5
Dogwood and Apricots9
Pear, peach, plum and apple9,5
Kiwi and Cherries10
Cherry10,5
Pomegranate, chokeberry, fig11
Pineapples11,5
Persimmon and Nectarines13
bananas21
Dried apples45
Dried Pears49
Dried apricots53
Dried55
prunes58
Raisins66
Date fruit68
Bread
soy flour16
Rye34
Diabetic38
Borodinsky40
Grain bread and rye cakes43
wheaten50
Riga and bun51
Armenian lavash56
Bagel58
Rye seeded flour64
Cream crackers66
First grade wheat flour67
Drying, egg noodles and top grade wheat flour68
Sweet straws and pasta69
header cover70
Potato starch79
Corn starch80
Berries
Cloudberry6
Strawberries6,5
Blueberry7
Currant black and red7,5
Lingonberries, raspberries, blueberries and white currants8
gooseberries9
Fresh rose hips10
Grapes15
Dried rosehip21,5

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

The principle of construction is based on the restriction of the use of products containing a large amount of carbohydrates:

  • for weight loss – you need to dial up to 40 conventional units per day;
  • to stabilize the weight – no more than 60 conventional units;
  • to increase the kilogram – 60 conventional units and more.

Various types of menus for the week with a low-carb diet

A sample menu for the week can be presented as follows:

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

Menu for the week for weight loss

To drop an extra kilogram of 10 in a week, you can try this week menu option:

  • breakfast – cottage cheese with dried fruits;
  • lunch – soup;
  • dinner – boiled veal.

Menu for the week with diabetes

A separate medical menu can be used for diabetes:

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

High fat low carbohydrate diet

Such a diet was invented by Dr. Atkins. It proceeds in four phases:

  • the first phase is the duration of the 2 week, the restriction in carbohydrates is about 20 grams, proteins are allowed in any quantities;
  • the second phase lasts several months, during which it is necessary to gradually increase the amount of carbohydrates consumed in food;
  • third phase – in order to maintain weight in the current state, it is recommended to increase the rate of available carbohydrates to 10 grams per day;
  • fourth phase – to fix the result you need to consume as many carbohydrates as in the third phase.

Sample menu for athletes

For effective fat burning without loss in muscle mass, it is recommended to use approximately the following menu for the week:

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

Low carb diet for vegetarians

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

  • calculation of the carbohydrates consumed must be done in the following way: 5 grams of carbohydrates per 10 kilogram of weight;
  • meat and fish products need to be replaced with soy analogs, beans, and also cereals.

Protein diet

This menu in your diet can be used by both sportsmen during the drying period and ordinary people who prefer protein foods:

  • breakfast – tea and 100 grams of low-fat cottage cheese;
  • the second breakfast – zhmenya nuts;
  • lunch – boiled chicken with steamed vegetables;
  • afternoon tea – kefir or yogurt;
  • dinner – fish cooked in a double boiler.

Low Carb Diet Recipes

Shrimp soup

To prepare the soup will need:

  • Shrimp – 1 kg;
  • celery;
  • tomato – 1 pcs;
  • onions – 1 pcs;
  • curry;
  • lemon juice.

Peel the shrimps and rinse well, finely chop the vegetables and herbs. Pour the ingredients in water, add a little curry, sprinkle all with lemon juice and put on the stove.

Beef Spinach Stew

To prepare such a dish, you can use the following recipe:

  • beef – 1 kg;
  • spinach – 400 grams;
  • onions – 1 pcs;
  • celery root – 200 grams;
  • garlic – 1 tooth;
  • tomatoes – 2 pcs;
  • olive oil;
  • caraway;
  • ginger powder;
  • beef broth – 250 grams.

Fry all seasonings in oil, gradually add chopped onion and tomatoes there. Fry a little, add beef broth and the remaining ingredients. Beef is best cut into strips so that cooking takes less time. Cover the dish and simmer for forty minutes.

Conclusions

Reviews of a low-carb diet are ambiguous: it has many supporters and many opponents. However, both those and those celebrate its effectiveness. This diet is well suited to those who do not like exhausting starvation, because it allows you to eat quite a lot of products. Its advantages include its successful use in case of diabetes.

As a remedy, it has proven itself quite well. In addition, it is available and does not hit hard on the family budget. In short, if you use such a system for losing weight – it will undoubtedly lead to amazing results.

However, it should be remembered that such a diet, although not a mono-diet, but its indicators are unbalanced, so before you begin the course of such fasting, you must consult with a specialist, especially if you have any chronic diseases in the history.

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