A low-carbohydrate diet can make a significant difference in your appearance. A diet based on a significant reduction in carbohydrates in the diet will allow you to lose unnecessary kilograms in a fairly short time. However, is it worth making such a sacrifice, exposing the body to the yo-yo effect?
Each person should lead a healthy lifestyle based on a moderate but regular physical activity and having a balanced diet. A diet that includes the right proportions of fats, proteins and carbohydrates. Too much carbohydrates in the diet and lack of exercise lead to the fact that they are not expended energy, but are converted into fat. The fatty skin folds visible from the outside do not look aesthetically pleasing. It should be added that fat is also deposited around internal organs, which can lead to various civilization diseases, e.g. insulin resistance or diabetes.
First, we eliminate sugar. However, simply excluding sugar is not enough. It should also be removed from the daily routine diet those products they contain carbohydrates simple, i.e. flour and flour preparations: bread, rolls, baguettes, pasta, breakfast cereals; groats, rice.
Some fruits, such as bananas or cherries, and some vegetables, such as potatoes and legumes, also contain a lot of sugar. Contraindicated in low-carbohydrate diet there are also dried and candied fruits, fast food dishes, all kinds of confectionery (desserts, sweets) and sweet shop juices and yoghurts. When it comes to fruits and vegetables, you shouldn’t go overboard eating them, so before proceeding with low-carbohydrate diets see the caloric tables for this food group.
In turn, the products recommended for use low-carbohydrate diets are: dairy products, including cottage cheese, natural yoghurt and kefir; peanuts; fishes; eggs; meat. As for non-starchy vegetables, in progress diet you can eat: tomatoes, cucumbers, broccoli, cauliflower, various types of lettuce, asparagus.
Next principle there is a long biting and chewing of the food consumed. This allows you to reduce the portion of consumed food, because the satiety center in the hypothalamus will be stimulated.
Diet should last from 7 to 21 days. It should not be extended, because, like any elimination diet, it can have a negative impact on our health. The menu should be arranged in such a way that the total amount of calories consumed during the day does not exceed 1000-1300 kcal. Considering this, low-carbohydrate diets should not be used by people who suffer from chronic diseases, as this could worsen the symptoms of the disease.
A low-carbohydrate diet should also not be used by young people in their growth period, because carbohydrates are necessary for proper development. It is also inadvisable to use low-carbohydrate diets in hard-working physical workers and athletes because carbohydrates they are their main source of energy, and their metabolism usually works at peak speed. Diet low carbohydrate Therefore, it will also be contraindicated in people burdened with intensive learning – the lack of them will cause distraction and worsen memory processes.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns.
When choosing a diet, never follow the current fashion. Remember that some diets, incl. low in particular nutrients or strongly limiting calories, and mono-diets can be debilitating for the body, carry a risk of eating disorders, and can also increase appetite, contributing to a quick return to the former weight.
Diet this, otherwise called ketogenic diet, relies on a significant limitation carbohydrates, i.e. up to a maximum of 50 g per day. Standard demand for carbohydrates for an adult it is about 350-400 g per day. Very often this kind low-carbohydrate diets is used in diseases related to the so-called metabolic blocks, in patients suffering from drug-resistant epilepsy, in people suffering from autism or in patients with Parkinson’s or Alzheimer’s disease.
Low-carbohydrate diet allows you to get rid of 1 kilogram per week. However, apart from a few other advantages, such as reducing body fat or normalizing blood glucose levels, low-carbohydrate diet can disrupt metabolism.
There is a risk of headaches, insomnia, and difficulty concentrating. There may be problems with defecation, general weakness of the body, lack of energy.
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