Low-Carb Diet

• Low-carb diet: the essence, benefits and features of
• Low-carbohydrate diet: compliance rules, menu, carbohydrate table, recipes
• Low carbohydrate diet for men and women: reviews, results

Low carbohydrate diet -is a weight loss technique developed on the basis of the separation of simple and complex carbohydrates, so that it is possible to reduce weight without the risk of its return.

Low-carb diet: essence, benefits and features ^

When talking about what a low-carb diet is, many mistakenly assume that it excludes any carbohydrates, but it's not.

Here it should be divided into "simple" and "complex": the first is very quickly absorbed and converted to fat cells, and the latter saturate the body with energy, as a result of which it consumes more calories than it receives.

Simple carbohydrates are found in baking, fatty foods, smoked foods and sweets, so these products are completely banned. What rocks difficult, there are a lot of them in vegetables, and in this technique they are resolved.

The main feature of a low-carb diet is that it helps to lose weight irrevocably, while it can not be called fast. Such a moment guarantees the absence of harm to health, as well as the possibility of using the food system by all people.

Advantages of low-carbohydrate diet:

• No special cost, because the dishes from its menu consist of the most common but useful products;
• Low carbohydrate diet for diabetics helps to normalize carbohydrate metabolism, but it is recommended to use it only on the advice of a doctor;
• The body receives all the necessary substances, so side effects are excluded.

Low-carb diets for weight loss are divided into two types:

• Slow: contribute to weight loss in stages, but it returns only with improper nutrition afterwards;
• A stiff low-carb diet is usually used by athletes for drying. If it is used by an ordinary person who has nothing to do with the sport, kilograms can return after it quickly.

What foods can be eaten during a low-carb diet:

• Low-fat dairy products;
• Low-fat fish and meat;
• Eggs;
• Seafood;
• Vegetables;
• Fruit - limited;
• Mushrooms;
• Dried fruits;
• Green.

Under strict prohibition are any fatty, smoked and fried dishes, and the total calorie content of a daily diet does not usually exceed 1400 Kcal. For a week on such a diet you can lose 5-7 kilograms.

Low carbohydrate diet: compliance rules, menu, carbohydrate table, recipes ^

Low carbohydrate diet rules:

• As in many other techniques, it is recommended to drink plenty of water - from 1.5 liters per day;
• Vegetables are best cooked, baked or stewed;
• During the diet, it is desirable to engage in sports in addition.
• To compile an individual menu, use:
  • Calorie and food composition tables( protein, fat, carbohydrate and water content in 100 g.)
  • Table of points( points, units) of carbohydrate content in food for low-carbohydrate diets

Low carbohydrate diet:menu for the week

To create your own diet, you can take this example:

• We have breakfast with a steam omelette and green tea;
• We are eating cottage cheese for lunch;
• Lunch mushroom soup and boiled chicken;We have dinner with baked fish.

Low-carb diet for weight loss

Using this menu, you can throw off up to 10 kg of extra weight in two weeks:

• Breakfast cottage cheese with the addition of dried fruits;
• We have lunch with cabbage soup;
• We are having dinner with boiled veal.

Low carbohydrate diet for diabetes mellitus

For patients with type 1 and 2 diabetes, the following menu is proposed:

• We have breakfast with low-fat cottage cheese and boiled eggs( 2 pcs.), With tea;
• At lunch we drink a glass of curdled milk;
• We have lunch with bean soup
• . We have an afternoon with orange;
• We are having dinner with vegetables baked with vegetables.

Low-carbohydrate high fat diet

This technique was developed by Dr. Atkins, and is divided into four phases:

• First: lasts a minimum of 2 weeks, and the amount of carbohydrates is limited to 20 g per day. Any protein food is allowed;
• Second: takes several months, during which you need to gradually increase the amount of carbohydrates;
• Third: to maintain weight, the norm of carbohydrates rises by 5-10 g per day;
• Fourth: the result is fixed, the carbohydrate norm obtained during the third phase is used.

Low carbohydrate diet for athletes and bodybuilders

To reduce weight without loss of muscle mass, the following diet is recommended:

• We have breakfast with oatmeal porridge, we drink tea;
• At lunch we eat a pack of cottage cheese;
• We dine with vegetable soup, seafood salad, stewed vegetables;
• For a mid-morning snack we eat curd casserole;
• We have dinner with baked meat, steamed vegetables and kefir.

Low carbohydrate diet for drying

Drying lasts 4 weeks, during which it is necessary to cut the amount of carbohydrates smoothly. Sample menu for every day:

• We have breakfast with a protein omelet, ½ grapefruit and green tea;
• We have dinner with boiled beef and buckwheat, we eat 100 g of low-fat yogurt;
• Supper with cottage cheese, vegetable salad and fat-free yogurt.

Low carb diet during pregnancy

All pregnant women during a week( no more) can use this sample of the diet:

• In the morning we eat a steam omelette with mushrooms;
• Have a snack with a leaf salad;
• We have lunch with vegetable salad and boiled meat;
• We snack with yogurt;We are having supper with a piece of baked fish.

Low carbohydrate diet for vegetarians

For those who do not accept animal protein, there are separate diet rules:

• Carbohydrates should be calculated at the rate of 5 g per 10 kg of body weight;
• Meat, fish, dairy products should be replaced with soya beans, legumes and cereals.

Low Carbohydrate Protein Diet

This diet can be used by both athletes on drying, and simple fans of protein foods:

• In the morning we eat 100 g of low-fat cottage cheese, wash down with tea;
• We ate a handful of nuts for lunch;
• Lunch boiled chicken and stewed vegetables;
• We snack the kefir;
• We are having dinner with steam fish.

Recipes for a low-carb diet

Recipe for steamed fish:

• Cut the lemon, dill and parsley. Mix, add ground pepper;
• Cut the fish fillets into pieces, marinate in the prepared mixture for half an hour;
• Cooking in a double boiler.

Recipe of soup with shrimps:

• Clean and wash 1 kg of shrimp, grind celery, tomato and onion;
• Fill all with water, add curry, squeeze juice from 1 lemon;
• Cook until ready.

Recipe for chicken casserole:

• We twist 1 kg of chicken breasts, celery, onions and apple in a meat grinder;
• Add 2 whipped whites and bran( 1 tbsp.);
• Spread into a mold, bake in the oven at a temperature of 180 degrees.

Low carbohydrate diet for men and women: reviews, results ^

Doctors consider low-carbohydrate weight loss method safe, because it excludes the complete absence of carbohydrates, which means that the body receives all the necessary substances. The basic principles of a diet can be adhered to throughout life, as they are built on proper nutrition and help to keep weight in the future.

The way out of the low-carbohydrate diet is very simple: you need to gradually increase the amount of carbohydrates, introducing more vegetables and fruits.

As a result of nikouglevodnoy diet quickly and unproblematically it is possible to achieve a slim figure, and for its preservation, it is enough to refuse harmful food and periodically arrange unloading days.

Reviews of the low-carb diet of our regular readers are also very positive:

Yana, 29 years old:

"I have been using a low-carb nutrition system for a month, and during this time I got to throw 12 kilograms. In principle, not bad, considering that I do not starve myself, but just control carbohydrates. "

Larissa, 38 years old:

" I like the low-carbohydrate technique: I lose weight quickly, do not starve, it's easy to carry.

Julia, 43 years old:

"I lost weight on a low-carb diet for a month at 14 kg, and I do not snuff! Before, I could not lose weight, although I tried a lot of different ways »