Low carb diet

Diet low carbohydrate foods


  • Efficiency:3 to 7 kg in 2 weeks
  • Deadlines:14 days




თMain rules

Recently it has become very popular fatty protein diet with extremely low content of carbohydrates. Consider the question of what a low-carbohydrate diet is, its characteristics and purpose.

Carbohydrate-restricted nutrition systems are used for a variety of purposes: for weight loss, for whatDiabetes mellitus, TreatmentObesity, AtHypertension. Low carb diet (so calledKeto diet) Is also shown for athletes involved in sports such as bodybuilding, which uses a special nutrition system - drying, which allows you to gain body relief and expressiveness in a short time by reducing the fat layer and increasing lean muscle mass. And in each targeted appointment of the diet with a low content of carbohydrates, there are rules and many nuances.

Carbohydrates are a large class of chemical compounds, including simple (monosaccharides) and complex (polysaccharides) carbohydrates, each of which affects metabolism in different ways:

  • Simple carbohydrates - rapidly absorbed by the body and broken down into monosaccharides (glucose / fructose) during metabolism. They are rapidly absorbed into the body and in case of excessive consumption, in the absence of need, are converted into abdominal fat and subcutaneous fat. Their use raises blood sugar levels rapidly, providing a feeling of satiety that also passes quickly. Simple carbohydrate foods include sugar, sweet fruits, honey, jams, canned goods, confectionery, sweets and other sweets;
  • Complex carbohydrates (starch,Glycogen,PectinCellulose,Inulin) Is slowly absorbed into the body (duration is 3-5 times longer). They have a complex structure and contain many monosaccharides. They break down in the small intestine and the fiber slows down their absorption. Complex carbohydrates slowly increase blood sugar and therefore the body is evenly saturated with energy. Products containing complex carbohydrates (fiber, starch, pectin) include whole grain breads, white rice, whole grains and whole grains, pasta, bananas, pineapples, dried fruits.

Essentially, a low-carbohydrate diet simulates metabolic processes in the body that are identical to fasting.MetabolismRe-focusesGluconeogenesis, In which the process of glucose formation takes place from non-carbohydrate components (glycerol, lactic / pyruvic acid,Of amino acidsFatty acids). In the initial period of fasting, the metabolism of amino acids (proteins) increases, which reaches a certain level and lasts for 25-30 days, and then the use of protein as a "metabolic fuel" slows down sharply, as its supply to the body can only be reduced to a certain level. Mobilization and oxidation of fatty acids.

At this stage, under conditions of pronounced carbohydrate deficiency, energy metabolism shifts from carbohydrates to lipids, during which the process of oxidation of fatty acids by the formation and accumulation of ketone bodies serves as an energy substrate. Thus, a low-fat, low-fat diet leads to benign ketosis. And mobilization from the depotGlycogenAnd the relatively rapid development of saturation contributes to the rapid rate of weight loss.

When using this type of diet we must keep in mind that the low content of carbohydrates and dietary fiber in the diet is the reason for insufficient intake.VitaminsAnd minerals. Therefore, diets that suppress appetite against the background of developed ketosis, even if the necessary components are added to the diet, can be prescribed for a limited period of time. When performing a low-carbohydrate diet it is important to know that the mechanism of formation of ketosis bodies is caused by the restriction of carbohydrates in the diet to 100 g per day.

Hypocarb diet for weight loss

It is based on a sharp restriction in the amount of food in the diet, which contains mainly simple carbohydrates and, to a lesser extent, the amount of foods containing complex carbohydrates. However, the protein content in the diet corresponds to the physiological norm, and the rate of fat consumption is moderately reduced. Consequently, the total caloric intake of the daily diet is also reduced from 1700-1800 kcal per day. Carbohydrate restriction in the diet for weight loss up to 120-130 g is not recommended or acceptable when using a short period of unloading diet.

Sugar and sugar products, confectionery, sugary drinks, honey, ice cream are excluded from the diet, bread baking and pasta are made from the highest quality flour, polished rice, semolina and in cases where further energy reduction is needed. The cost of the diet (1000-1200 kcal / day) excludes other grains, potatoes, some fruits and berries (grapes, bananas), dried fruits. The main source of carbohydrates should be the foods it containsVitaminsAnd dietary fiber-rich minerals - diet bread with bran and whole grains, legumes, whole grains, preferably whole grains or partially preserved shells (refined rice, buckwheat, barley / oatmeal, oatmeal, etc. ).

It is important to understand that an anti-carbohydrate diet with / without sugar and sugar-restricted diets does not mean that sugar is more conducive to weight gain / development.ObesityThan other carbohydrates. The presence of sugar in the diet does not matter for weight loss in cases where the energy value of the diet is less than the energy expenditure. The importance of choosing carbohydrate sources is that complex carbohydrate products have a higher nutritional value (create conditions for the natural activity of the intestinal microflora, stimulate the motor function of the gastrointestinal tract, absorb toxic compounds, Cholesterol) And allow you to get more stable and long-lasting saturation than sugar-containing products.

Low Carb Diet - A table of foods high in carbohydrates

To create a low carb diet, it is important to focus on the amount of carbohydrates in certain foods. This information is shown in the table below.

სახელიProduct name Carbohydrate content
Bagels 58
Cooked pasta 25
Wheat porridge 27
White sugar 105
Armenian in lava 56
White bread 51
Bread Borodino 39
Green peas 12
Milk chocolate 62
Cooked white rice Thirty
Marmalade 70
honey 77
Buckwheat porridge 29
Events 68
Peanuts Fifteen
Biscuit cakes 58
nut Fifteen
Sunflower seeds Eighteen
Sesame seeds 20
Walnut eleven
ᲡWinter Nine
eggplant 5
Corn flakes 75
Parsley Eight
ᲞOmidvrebi 4
Sour cream 3
Sweet pepper 5
Boiled potatoes sixteen
Boiled beets 7
The fruit of kefir 5
Whole milk 12
Bananas 22
Milk ice cream 25
Cashew 25
Carrots 5
Grapes Fifteen
Raspberries, strawberries 5
Tangerine, orange 7
Apricot compote 23
Pear compote Fifteen
Apples Ten
Currant red / black 7
Cherries 12
Dried rose 26

The basic principles of a low carb diet are:

  • Reduction of carbohydrate diet (mostly simple) to 120-130 g / day with physiological norm of protein content and moderate restriction of fat (70-75 g / day), mainly with reduction of solid animal fats. The ratio of complex to simple carbohydrates should be around 95 to 5. At least 50% of the protein in the ration should be provided with animal products: eggs, lean fish, meat, cottage cheese, seafood. The caloric content of the daily diet should vary from about 1700-1800 kcal per day.
  • Basic intake of complex carbohydrates should occur in the first half of the day. At dinner it is necessary to give preference to protein foods.
  • Limit salt and salty foods.
  • Meals are fractional, with no meals between meals.
  • Prepare food using dietary culinary methods of food processing - boil, steam, stew, bake. Fried foods are not allowed.
  • Drink at least 2 liters of free fluid a day.

To increase the effectiveness of a low carb diet, it is recommended to exercise during the fasting days as they accelerate the mobilization of fat from the depot and help to restructure the metabolism.

However, it should be understood that the energy value of fasting days ranges from 500-700 kcal / day and has a limited set of products, leading to the most significant food shortages.Nutrients. Therefore, fasting days can be used no more than 1-2 times a week. There are many options for fasting days - mostly protein (meat, kefir, fish, cottage cheese), carbohydrates (fruits and vegetables), combined - the composition of nutrients and products is relatively close to a balanced diet.

Here are some options for unloading days:

  • Kefir-cottage cheese diet - 50 g of low-fat cottage cheese and 200 ml of yogurt or 1% fat kefir, 5 times a day;
  • Meat (fish) diet - 50-70 g of cooked lean meat (fish) 5 times a day and 100-150 g of vegetables (cucumber, cabbage, tomato) 5 times a day.

Vegetable and fruit diets (250-300 kcal) have a particularly low energy value, which may be recommended for both adult men and women on a normal diet, as well as vegetarians.

  • Salad diet - 250 g of raw fresh vegetables as a salad 5 times a day, if necessary, with the addition of 10 g of vegetable oil or 10% sour cream per day.
  • Cucumber diet - 300 g of fresh cucumber, 6 times a day (1, 5 kg).
  • Apple diet - 250 g of raw or biscuit apples 6 times a day (1, 5 kg in total).

On fasting days it is allowed to drink non-carbonated mineral water, sugar-free rose broth, tea. Salt is limited to 2-3 g per day. It is mandatory to take one tablet of multivitamin-mineral preparations on Lent days.

Low carb diet for diabetes

AtDiabetes mellitusA low-carbohydrate diet is included in the complex of therapeutic measures. Such patients are prescribed a therapeutic diet, Table number 9(With normal weight). The diet envisages a reduction in carbohydrates in the diet, but the overall reduction in the carbohydrate component is not so pronounced and amounts to 3. 5 g per 1 kg of patient weight (average 300-350 g / day). The energy value of the diet is at the 2500 kcal level. The menu is limited mainly to simple carbohydrates, physiologically normal protein content (95-100 g / day) and fats (75-80 g / day).

The diet includes a limited content of sodium chloride (10-12 g / day), extracts andCholesterol. Increases the content of foods containing lipotropic substances and dietary fiber (seafood, beef, veal, cottage cheese, whole grains, whole grain bread, lean fish, vegetables / fruits). In case of excess weight, the carbohydrate content in the diet is reduced to 120 g per day, while the caloric content of the diet is reduced to 1700 kcal.Table 9A). A diet is a uniform distribution of carbohydrates.

Varieties

There is a stricter diet for weight lossLow carb diet according to Khairulin. Its peculiarity is that the amount of fatty and protein foods in the diet is not limited to a sharp restriction of carbohydrates: in the first days no more than 6-8 g per day with a gradual increase in their content to 20-40 g. The diet nutrition course is divided into 4 stages, each of which aims to solve certain problems, not only to get rid of extra pounds, but also to consolidate the result.

  • Stimulating phase - involves a sharp reduction in carbohydrates to 0-10 g per day. Its duration is 14 days. The main task is to start the ketosis mechanism and the less carbohydrates in the diet the faster the goal will be achieved. At this stage it is shown to drink large amounts of water (up to 3 liters per day), intake of vitamin-mineral complex and dietary fiber.
  • Permanent phase of weight loss - the weekly diet provides an increase in the daily carbohydrate component by 5 g, at the same time, the rate of weight loss will slow down. Gradually increase your daily carbohydrate intake to the point where weight loss will slow down slightly but not stop at all. Typically, in different people this occurs at the level of 20-40 g of carbohydrates per day. When you stop losing weight, cut down on carbohydrates, thereby activating the ketosis process. You need to determine for yourself at what level of carbohydrate intake the weight loss process continues and at what level it stops. For some this level will be 15-30 g per day (15 g - continue to lose weight, 30 g - weight loss stops), for some - 40-60 g.
  • Pre-support stage - starts when about 3-5 kg remain before the goal. At this stage, the weight loss process should be slowed down, which is achieved by increasing the carbohydrate content in the daily ration by 10 g and maintaining this rate of weight loss (1, 5-2 kg per month) for 2-3 months. At the same time, you need to determine at what level of carbohydrate intake the weight loss stops and at what rate the loss is minimal.
  • The maintenance phase is a meal at the level of carbohydrate intake that does not cause weight gain, on average it is 50 to 100 g of carbohydrates.

In principle, it is not necessary to use the whole system, you can stay in the first, stimulating stage until you reach the required weight. When you reach the goal, start gradually increasing carbohydrates by 5 g per week.

Approved products

The basis of the diet is lean red meat, river and sea fish (herring, tuna, salmon) in any kitchen, rabbit and poultry (chicken, turkey), seafood, chicken eggs, vegetable oils (olive, corn, sunflower). ), Cereals (buckwheat, wheat, oatmeal and rice).

The diet should include hard cheese, sour cream, cottage cheese and other fatty dairy products, butter and fiber-rich green vegetables: carrots, cabbage, zucchini, onions, tomatoes, eggplant, pumpkin, celery stalks, lettuce, cucumbers. , String beans.

You can also include walnuts, flax seeds, peanuts, olives in the diet. A good source of complex carbohydrates are boiled or baked potatoes, bran, legumes (beans, lentils, peas, chicken), whole grain baked goods and bread.

Table of permitted products

Proteins, g Fats, g Carbohydrates, g Calories, kcal

Vegetables and herbs

eggplant 1. 2 0. 1 4. 5 24
Peas 6. 0 0. 0 9. 0 60
Green peas 5. 0 0. 2 13. 8 73
Pumpkin 0. 6 0. 3 4. 6 24
Cabbage 1. 8 0. 1 4. 7 27
Broccoli 3. 0 0. 4 5. 2 28
Carrots 1. 3 0. 1 6. 9 32
Cucumber 0. 8 0. 1 2. 8 Fifteen
olive 0. 8 10. 7 6. 3 115
Iceberg lettuce 0. 9 0. 1 1. 8 Fourteen
Tomatoes 0. 6 0. 2 4. 2 20
bean 7. 8 0. 5 21. 5 123
asparagus beans 2. 8 0. 4 8. 4 47
Lentils 24. 0 1. 5 42. 7 284

Nuts and dried fruits

nut 15. 0 40. 0 20. 0 500
Flax seeds 18. 3 42. 2 28. 9 534

Cereals and grains

Buckwheat porridge 4. 5 2. 3 25. 0 132
Oatmeal 3. 2 4. 1 14. 2 102
Millet porridge 4. 7 1. 1 26. 1 135
Brown rice 7. 4 1. 8 72. 9 337

Baking products

Whole grain bread 10. 1 2. 3 57. 1 295

Milk products

Fermented baked milk 2. 8 4. 0 4. 2 67

Cheese and cottage cheese

Cottage cheese 17. 2 5. 0 1. 8 121

Meat products

Cooked beef 25. 8 16. 8 0. 0 254
cow meat 19. 7 1. 2 0. 0 90
Rabbit 21. 0 8. 0 0. 0 156
Bacon 23. 0 45. 0 0. 0 500

Sausages

Sausages 10. 1 31. 6 1. 9 332
Sausages 12. 3 25. 3 0. 0 277

bird

Boiled chicken breast 29. 8 1. 8 0. 5 137
Turkey 19. 2 0. 7 0. 0 84

eggs

Soft-boiled chicken eggs 12. 8 11. 6 0. 8 159

Fish and seafood

sea Products 15. 5 1. 0 0. 1 85
Canned fish 17. 5 2. 0 0. 0 88
Herring 16. 3 10. 7 - 161
Cod (liver in oil) 4. 2 65. 7 1. 2 613
Tuna 23. 0 1. 0 - 101

Oils and fats

Vegetable oil 0. 0 99. 0 0. 0 899
Butter 0. 5 82. 5 0. 8 748
Flax oil 0. 0 99. 8 0. 0 898

უბLight drinks

mineral water 0. 0 0. 0 0. 0 -
green tea 0. 0 0. 0 0. 0 -
* Data are given per 100 g of product

Products wholly or partly restricted

In the diet of low-carbohydrate diets, use sugar and products containing it, sweets, cakes, honey, halva, chocolate, jam, cakes, dried fruits (raisins, dates, figs, plums, dried apricots). Completely forbidden / severely restricted.

White wheat bread, rolls, pasta, ginger, waffles, cakes, ice cream, carbonated beverages, sweet dairy products, bananas, grapes, crackers, beer, sweet fruits, dairy, caffeinated products, sweet and semi-white are not allowed. Sweet wines, fried potatoes. Semolina porridge is prohibited from cereals. Fatty meats, smoked meats, fats, bacon, sweet fruit juices are excluded from the diet.

Table of Prohibited Products

Proteins, g Fats, g Carbohydrates, g Calories, kcal

Vegetables and herbs

fried potatoes 2. 8 9. 5 23. 4 192
Bolok 1. 2 0. 1 3. 4 Nineteen
Turp 1. 5 0. 1 6. 2 Thirty
Beets 1. 5 0. 1 8. 8 40

Ხილი

Figs 0. 7 0. 2 13. 7 49

Berries

Grapes 0. 6 0. 2 16. 8 65

Nuts and dried fruits

Raisins 2. 9 0. 6 66. 0 264
Events 2. 5 0. 5 69. 2 274

Flour and pasta

Pasta 10. 4 1. 1 69. 7 337
Pancakes 6. 1 12. 3 26. 0 233
Vareniki 7. 6 2. 3 18. 7 155
Pelmeni 11. 9 12. 4 29. 0 275

Baking products

Cookies 7. 2 6. 2 51. 0 317
Wheat bread 8. 1 1. 0 48. 8 242

Confectionery

Jamie 0. 3 0. 2 63. 0 263
Jamie 0. 3 0. 1 56. 0 238
Candies 4. 3 19. 8 67. 5 453
Cake 3. 8 22. 6 47. 0 397
Jamie 0. 4 0. 2 58. 6 233
Halva 11. 6 29. 7 54. 0 523

Cakes

Cake 4. 4 23. 4 45. 2 407

chocolate

chocolate 5. 4 35. 3 56. 5 544

Raw materials and spices

mayonnaise 2. 4 67. 0 3. 9 627
honey 0. 8 0. 0 81. 5 329
Sugar 0. 0 0. 0 99. 7 398

Milk products

Condensed milk 7. 2 8. 5 56. 0 320
cream 2. 8 20. 0 3. 7 205
Fruit yogurt 3. 2% 5. 0 3. 2 8. 5 85

Meat products

Fatty pork 11. 4 49. 3 0. 0 489
Salo 2. 4 89. 0 0. 0 797
Bacon 23. 0 45. 0 0. 0 500

Sausages

With smoked sausage 28. 2 27. 5 0. 0 360

Fish and seafood

fried fish 19. 5 11. 7 6. 2 206

ᲐAlcoholic beverages

White dessert wine 16% 0. 5 0. 0 16. 0 153
vodka 0. 0 0. 0 0. 1 235
Cognac 0. 0 0. 0 0. 1 239
With liqueur 0. 3 1. 1 17. 2 242
Beer 0. 3 0. 0 4. 6 42

უბLight drinks

Cola 0. 0 0. 0 10. 4 42
Coffee with milk and sugar 0. 7 1. 0 11. 2 58
Pepsi 0. 0 0. 0 8. 7 38
energy drink 0. 0 0. 0 11. 3 45

Juices and compotes

Compote 0. 5 0. 0 19. 5 81
grape juice 0. 3 0. 0 14. 0 54
* Data are given per 100 g of product

Low Carb Diet Menu (Diet)

Low carb diet, the menu for a week includes the use of permitted products. Data on the carbohydrate content of certain products allow you to create your individual diet menu, both daily and for a week. Below are some menu options.

Option 1

Breakfast
  • Potatoes baked in leather;
  • Low-fat cheese;
  • Sugar-free green tea.
Dinner
  • Wheat soup with vegetables;
  • Meat steam cutlets;
  • Rice porridge;
  • Fruit jelly.
Afternoon tea

Baked apples with dried fruits

Dinner
  • Omelette with vegetables and cheese;
  • boiled chicken;
  • Plum juice.
ᲦFor that

Low-fat milk drink

Option 2

Breakfast
  • Buckwheat porridge;
  • Cottage cheese pancakes;
  • Coffee with milk.
Dinner
  • Vegetarian borscht;
  • Chicken breast and vegetable casserole;
  • Dried fruit compote.
Afternoon tea
  • Low-fat cottage cheese;
  • Tea without sugar.
Dinner
  • Meat baked with vegetables;
  • ლაზანია;
  • Apple juice.
ᲦFor that

Ryazhenka

Option 3

Breakfast
  • Baked eggplant with garlic;
  • Buckwheat porridge;
  • green tea.
Dinner
  • პისspice soup;
  • Meat cabbage rolls;
  • Dried fruit compote.
Afternoon tea
  • Fried eggs;
  • Seafood salad.

Dinner
  • Fish baked with vegetables;
  • Boiled brown rice;
  • Apples.
ᲦFor that

Kefir

Low carb diet recipes

The first meal

Below are some dishes that can be used in a low carb diet and the same recipes for diabetics can be used in a diet diet.Table number 9.

Vegetable soup with beef

Ingredients: beef, vegetable broth, vegetable oil, carrots, onions, broccoli (cauliflower), chicken protein, garden herbs.

Grate the beef mince, add chicken protein, onion, pepper, dill, salt and fold the meatballs. Put cabbage, carrots, onions boiled in vegetable oil in the broth, after boiling the broth, add the meat balls. Bring to a boil, serve with herbs.

Vegetarian in borscht

Ingredients: cabbage, sour cream, potatoes, carrots, beets, bell peppers, garlic, onions, herbs, vegetable oil, salt, tomato paste.

Cut the potatoes into strips or slices and put them in boiling water. Chop onion and sauté in vegetable oil, sauté and sauté carrots, sweet peppers and beets separately. Put everything in a pan, add tomato paste and simmer. Once the potatoes are ready, add the stuffing to the pan. Finely chop the cabbage and place in a bowl. Add spices, salt, crushed garlic. Boil and insist. Serve with sour cream.

ᲛHome dishes

Chicken cutlet with cheese and herbs

Press one chicken breast without skin in a blender. To the minced chicken are added: two finely chopped onions and carrots, white bread soaked in milk, 1 egg, 100 grams of grated cheese, 2 tablespoons sour cream. Mix everything well and refrigerate for 1 hour. Then lay out the cutlets and cook for a couple. Serve with herbs.

White fish with vegetables

Make a tomato cross-shaped wound, put it in boiling water. Remove the skin, remove the seeds. Cut peppers, onions, garlic, garden herbs. Put onion and garlic in a pan, add pepper, tomato, turmeric, basil, ground black pepper, parsley and simmer for a few minutes. Squeeze the lime juice. The sauce is ready! Place the white fish fillets in a baking tin, pour in the sauce and bake at 180 ° for 20 minutes.

Drinks

Dried fruit compote on a low carb diet menu

Dried fruit compote

Compote can be cooked with different combinations of dried fruits, you can add rose hips, ginger, cinnamon, nutmeg and fructose. We take 500 grams of dried fruit, 2. 5 liters of water, 1 g of citric acid.

In the water obtained before boiling add the well-washed and soaked in boiling water and boil for twenty minutes, add citric acid, fructose if desired. Insist.

Contraindications

Kidney failureHeavy physical labor, under 18 years of age, diseases of the gastrointestinal tract (Gastritis,Enteritis/Colitis,Ulcer), PeriodPregnancyAnd lactation, endocrine diseases, chronicConstipationDiseases of the cardiovascular system, acute infectious diseases,Gout, Older age,Osteoporosis,Atherosclerosis, IBS.

Pros and cons

Positive Cons
  • Not a financially expensive, affordable set of permitted products.
  • The recipes are relatively simple and do not require much time and special skills.
  • ᲛHigh efficiency.
  • Physiologically defective, unbalanced.
  • Many contraindications.

Low Carb Diet: Reviews and Results

As practice shows, reviews of people who have lost weight on a low carb diet and the results are significantly different for everyone.

  • ". . . I do not know if it is really possible to lose 5-7 kg in two weeks with a carbohydrate diet if it is just an advertisement that the forum of those who want to lose weight is full. I tried twice to follow this diet, but the result is very modest - 3 kg, although I followed all the basic requirements. It seems like a low carb diet is not for me.»;
  • ". A low carb diet is an excellent way to lose weight. The diet is very easy to tolerate, although the amount of carbohydrates in the diet is only 90-100 g, the feeling of hunger is slightly expressed. It is depressing only to carefully calculate the carbohydrate content in the diet.".

The price of the diet

A low carb diet is financially inexpensive and includes foods available throughout the year.