Non-carbohydrate( low-carb) diet

The carbohydrate diet is very much appreciatedamong experienced athletes and bodybuilders - this system of nutrition they actively use to "dry" the body. How useful this method of losing weight for the hungry, not prone to increased physical exertion, the issue is controversial, but its effectiveness is quite high. And the simplicity of this weight loss scheme also attracts many.

The essence of losing weight with a failure of carbohydrates ^

The principle of a carbohydrate diet is elementary - eat a lot, tasty, when you want and how much you want, but only a permitted set of products. The essence of the power supply system is that the amount of carbohydrates consumed is minimized.

The meaning in this is the following - when the body absorbs proteins, fats and carbohydrates in the aggregate, it quickly breaks down carbohydrates, and tries to store fat for future use with fats.

If carbohydrates are taken out of use, the shortage of energy material must be replenished just from the reserves deposited in the fat layer of our body. Why the carbohydrate technique is effective especially for athletes, it is easy to understand. The more active a person is, the more energy and calories he consumes, the faster the fatty body deposits are processed by him.

The process of extracting energy from reserve stocks of fat is also called ketosis, and the method of losing weight is called a keto diet. With limited intake of glucose into the blood, the breakdown of fats occurs fairly quickly, and in the liver, ketone bodies that are used by the body instead of glucose begin to form.

All non-carbohydrate feeding systems are divided into two types and sorted by the number of allowed daily rates:

• low-carbohydrate diets, in which the carbohydrate intake is reduced to 125 g;
• hard carbohydrate programs, where the daily norm of carbohydrates is limited to 20 g.

All dieticians agree that hunger is increased exactly by carbohydrates consumed by our body, and therefore, if we exclude them from the diet, the appetite will invariably decrease, and the kilograms will begin to decrease rapidly. To ensure that muscle mass does not decrease as rapidly, it is very important to have enough proteins on the menu.

Low-carbohydrate weight loss techniques have a number of undisputable advantages:

• effectiveness - such programs have high performance and as short-term express methods of weight loss, and as a nutrition system designed for a long time and designed for significant weight loss;
• acceptable caloric content - these methods do not require a significant restriction of caloric intake;
• preservation of muscle mass - is achieved by introducing a large number of proteins into the diet;
• lack of irrepressible appetite - lowered insulin, resulting from the restriction of carbohydrate food, suppresses the development of a wild hunger, characteristic of most diets;
• stability of the achieved weight - the return of discarded kilograms while observing the correct diet is rare.

There are some weaknesses in this food system:

• excess protein can lead to malfunctioning of the kidneys and liver;
• carbohydrates are not only a source of extra pounds, but also a lot of substances useful for the body, so when you limit carbohydrate foods, it automatically loses a large amount of vitamins and minerals;
• a carbohydrate feed system often contributes to impaired digestion and upset stomach;
• during the period of reorganization of the body to a new diet, the appearance of physical weakness, drowsiness and ailments is possible, which is associated with the manifestation of an energy imbalance in it.

Authorized Food and Nutrition Guidelines for a Carbohydrate Diet ^

In a non-carbohydrate diet, the range of products allowed is quite wide. The basis of the ration at the same time leave all kinds of meat, poultry and fish. They can be boiled, stewed, baked and even canned. In a limited amount, it is permissible to use milk( for cooking dishes), cucumbers with tomatoes, cabbage, string beans, bell peppers, zucchini, eggplants - no more than 500 g per day.

Controlling the amount of carbohydrates consumed is best done with a carbohydrate table. It is necessary to focus on the daily rate of carbohydrates in the diet from 30 to 100 g. It is achieved not immediately, but gradually, starting with 200 or 150 g.

But not only the correct calculation of carbohydrates is important here. It is also necessary to competently approach the use of proteins and fats, so as not to exceed the calorie content of food. The basic principles of nutrition in a carbohydrate diet can be expressed as follows:

• per day should be 5 to 6 meals, about every three hours, the last of them - no later than 20.00;
• preference is given to complex, i.e.hard-digestible carbohydrates - vegetables, root crops, citrus fruits and berries;
• in the diet should include vegetable fats( they are contained in nuts, olive, sunflower oil) - all in limited quantities;
• the usual calorie intake should be reduced by 15 - 20%;
• it is important to observe the water balance in the body, only after a meal for half an hour drinking is not recommended.

Non-carbohydrate diet: menu for the week and recipes ^

The approximate diet of a carbohydrate diet for a week can look like this:

• day 1: 200 grams of boiled lean meat without salt, 400 ml of freshly squeezed vegetable juice, 2 tbsp.green tea;
• day 2: 200 g of fish;0.5 grapefruit, 2 boiled eggs, 200 grams of vegetable salad, 50 grams of ham, 2 tbsp.green tea, a cup of coffee;
• day 3: 400 grams of cooked lean meat, 300 grams of vegetables, 1 glass of rosehip broth, 1 tbsp.green tea;
• day 4: 200 g of boiled meat, 2 boiled eggs, 200 g of vegetable salad, 1 tbsp.kefir, 2 tbsp.green tea, 1 orange;
• day 5: 200 grams of fish, a cup of broth, 200 g of vegetables, 200 g of low-fat cottage cheese, 1 tbsp.green tea, a cup of coffee;
• day 6: 200 g of boiled meat, 2 boiled eggs, 400 ml of vegetable juice, 100 g of cheese, 2 tbsp.green tea;
• day 7: 200 grams of fish or meat, 2 boiled eggs, 200 grams of vegetable salad, 20 grams of ham, 2 tbsp.green tea, a cup of coffee.

From the diet program gradually, gradually increasing the amount of carbohydrates to 30 - 40 g per day.

The menu can be made by yourself, there are a huge number of dishes for carbohydrate and low-carb diets.

Salad "Solid"

• Ingredients: chicken breasts - 2, onion - 1, cheese - 400 g, mayonnaise - 200 g, champignons - 500 g.
• Breasted and cut into cubes. Champignons are cut into small slices, fried in a frying pan, add onions and salt. Cheese is rubbed on a large grater, all ingredients are mixed, add mayonnaise.

Homemade mayonnaise

• For salads, it is better to use homemade mayonnaise, prepared especially for non-carbohydrate diets.
• Ingredients: 3% vinegar - 50 g, olive oil - 1 glass, 1 egg, salt, sugar, garlic or mustard to taste. Yolk the eggs whisk together and gradually add the oil gradually to 1 tbsp.l. After the 4th spoon, mix the mixture with a mixer, until all the oil is used. In this mixture, add salt, sugar, garlic to your liking. Mayonnaise can be filled with any low-carb dishes.

Soup with fish meatballs

• Ingredients: fish fillet - 800 g, fish broth - 1 l, bulb -2, bay leaf, salt, greens, spices.
• The fillet is twisted in a meat grinder with a bow. Minced salt and pepper, from it form meatballs. They are put in boiling fish broth, cook until ready. There, too, put a laurel leaf, greens.

Pancakes

• Ingredients: 2 eggs, low-fat kefir - 100 g, fiber - 3 tablespoons, soda.
• Eggs are beaten with kefir and fiber. There, add soda. All ingredients are evenly mixed and slightly salted. The dough is spread over a heated frying pan, fried in olive oil.

Results, testimonials and useful tips ^

An important point of a carbohydrate diet is the right way out of it. This method of weight loss, based mainly on the use of protein foods, contributes to the artificial slowing down of digestion. If, however, at the end immediately return to the previous diet, this can provoke a quick return of dropped kilograms.

To prevent this from happening, carbohydrates need to be added gradually to your menu. In this case, it is best to give preference to slow carbohydrates - macaroni, buckwheat, oatmeal, vegetable juices. With fats in this period you need to be very cautious too.

One of the frequent problems of this diet program are systematic constipation. With them, you can easily cope if you pay due attention to taking multivitamin preparations, as well as observing the necessary water balance during a diet. A day should drink at least 1.5 liters of water.

Like any other methods of weight loss, carbohydrate has some contraindications for use. It is not recommended for people with stomach, liver, kidney, and any chronic diseases. Categorically contraindicated low-carbohydrate diet for pregnant and lactating women and "cores".

In any case, the effects of a carbohydrate diet for each organism can be individual, and therefore, if it shows a significant deterioration in health, there is a strong fatigue, depression, drowsiness, do not rape your body, and it is better to pay attention to other, more sparingslimming programs.

In general, reviews of a non-carbohydrate diet indicate effective efficacy and rapid weight loss. However, more than two weeks "sit" on it nutritionists do not recommend, you can return to this system of nutrition 3-4 times a year.
We recommend to see a useful video of a doctor - a nutritionist about carbohydrates - about what they are and how they can affect our health in the future.
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