The essence of the low-carb diet, which has skyrocketed in popularity in recent years, is to cut calories mostly from carbohydrates, not fat. Protein foods become the undisputed favorites of nutrition during a low-carb diet. Keep in mind, however, that a low-carb diet is not suitable for everyone, and it also has advantages as well as disadvantages.
One of the rules of a low-carb diet is to eat sweet fruits in moderation. The ideal option is one or two green apples a day, no more. At the same time, you need to consume enough water every day – about 1,5-2 liters.
The essence of the low-carb diet is quite obvious from its name – the main source of energy during the diet is protein. While the consumption of fast carbohydrates is eliminated altogether, the consumption of slow, complex carbohydrates is sharply reduced.
A low-carb diet is based on the following rules:
each portion should consist of foods containing protein and foods containing other useful substances (fiber, etc.);
you need to eat fractionally, in small portions, without overeating;
the first meal should be no earlier than an hour after getting up, and the last one – at least 2 hours before bedtime;
you should limit the use of berries and fruits (especially sweet ones), only 1-2 green apples are allowed, but only in the morning;
you need to completely exclude sweet and carbonated drinks;
you need to drink a lot during the diet, at least 1,5 liters of water per day;
sweets, flour, canned food, semi-finished products, offal and fast food are completely excluded from the diet.
Low Carb Diet: Foods
Low-carb foods should be high in protein and low in carbohydrates and fats.
Lean meat is in the first place in terms of protein content, so when compiling a list of foods on a low-carb diet, it must be included in the diet.
From meat products, you can give preference to chicken, turkey, duck, lean beef and lamb. Pork is high in fat and should be avoided during the diet. You should also exclude canned and smoked meat and meat products such as, for example, sausages, wieners, sausages. There are practically no useful and nutritious substances in them.
Fish and seafood are also a source of high quality protein. The protein contained in fish, in contrast to the “meat” one, is easier for the body to digest and has all the necessary amino acids. Protein should be combined with other healthy foods at every meal. These are mainly vegetables. Include tomatoes, cabbage, cucumbers in your diet. It is advisable to eat vegetables fresh, without subjecting them to heat treatment. This will give you the maximum amount of vitamins and minerals your body needs during a low-carb diet.
It is necessary to exclude starchy vegetables such as potatoes, beets, radishes.
Low-carb foods include dairy products such as kefir, low-fat cottage cheese, yogurt up to 3% fat, and milk. They are best combined with unsweetened fruits, but it is not recommended to combine them with meat ones. Soft and hard cheese contains at least 5% protein and therefore should be included in the diet of a low-carb diet. The protein in eggs is ideal for nutrition, but don’t overuse and eat more than 3 eggs per week.
In a low-carb diet, meat, eggs, dairy products rule the show – in a word, all this is a real find for lovers of steaks and omelets. However, those with a sweet tooth will either have to look for another way to lose weight or gather their will in a fist: baked goods, cereals, muesli, fruits and any sweets on a low-carb diet are strictly prohibited.
Benefits of a Low Carb Diet
Being on a low-carbohydrate diet (as the most striking examples are: the Protasov diet, the extremely popular protein diet for quick weight loss today, as well as the sensational Kremlin diet), the body needs energy and draws it from glycogen – a substance into which glucose is transformed , deposited in muscle and liver cells to provide us with a minimum supply of energy. When glycogen stores are depleted, then it starts to store fat, due to which the effect of weight loss is achieved. A low-carb diet (sometimes also called a no-carb diet) works equally well for men and women to lose weight.
The advantage of such a nutritional system is that by limiting carbohydrates, we can better control the activity of the hormone insulin. With a large intake of carbohydrates, especially fast ones, the blood sugar level rises strongly and sharply, therefore, insulin is released, which, in turn, can not only slow down, but completely stop the process of burning fat. Too much insulin is fraught with the fact that carbohydrates are “pulled” into fat cells and converted into fat.
Restricting carbohydrates helps to avoid the release of insulin into the blood, thereby breaking down fat more actively. On a low-carb diet, hunger is also better controlled – again by avoiding the sudden release of insulin that stimulates the appetite center in the brain. Finally, a low-carb diet promotes the development of ketone bodies, which suppress appetite and allow them to be used as energy, which helps to maintain muscle.
One of the rules of a low-carb diet is to increase your protein intake while cutting back on carbohydrates. Protein is needed both for energy and to maintain muscle mass so that the body does not use it as an energy source. Protein should be eaten per day at the rate of 4-5 g per 1 kg of dry body weight, while carbohydrates – 1-1,5 g per 1 kg.
On a low-carb diet, baked goods and other flour products, sweets, vegetables rich in starch, most fruits and berries, except for sour ones, are completely excluded from the diet. At the same time, the use of high-protein foods is only encouraged. In other words, you can eat lean meat and fish with almost no restrictions, “sour milk” without added sugar, some types of cheese, chicken eggs, etc.
Cons of a low-carb diet
Low-carb diets have many followers and opponents alike. As mentioned above, such a diet brings the body into a state in which ketones are produced, which accelerate the burning of fats in the body. Due to this, weight loss is achieved. But, despite the good effect achieved on a low-carb diet, the state of ketosis for a long time can cause serious disruptions in the work of almost all body systems, as well as provoke complications of chronic diseases.
In addition, with the accumulation of ketones in the body, the latter itself begins to cleanse them, removing important minerals together with ketones, for example, potassium and sodium, which can lead to dehydration and heart disease. When they are excreted through the kidneys and liver, an additional load is created on these organs, which is accompanied by dizziness, insomnia, and irritability.
The production of glucose is also reduced, which can be a weighty argument for knowledge workers and creative professions – a lack of glucose greatly inhibits mental activity. Large amounts of protein foods high in cholesterol can also be unhealthy. In addition, protein diets cause calcium deficiency. Weight loss occurs due to the rejection of not only fast but also slow carbohydrates, such as fruits, vegetables, bread, cereals, which are also necessary for a healthy diet.
Before embarking on a low-carb diet, which, despite its disadvantages, is losing weight quickly and steadily, be sure to check with your doctor. Use diets as a short-term diet, or skip only fast carbs.