Contents
Benefits of a low carb diet
Carbohydrates are the most important compounds for the body, from which we extract energy for normal life. But carbohydrates are different and one of the types in this diet is proposed to be excluded, namely, simple carbohydrates.
Simple carbohydrates differ from complex carbohydrates in that simple carbohydrates break down quickly with little or no expenditure of their own energy, and also dramatically increase glucose levels, causing blood sugar spikes.
The feeling of satiety from such carbohydrates does not last long and at the same time foods with a high glycemic index adversely affect the figure. This is due to the fact that unused sugar is stored in the form of fat reserves – in this way the body tries to reduce the concentration of glucose in the blood as quickly as possible.
The exclusion of carbohydrates from the diet allows you to avoid jumps in sugar and the excess is not deposited in fat reserves. Despite some restrictions, the food during this diet is varied. You will not feel hungry, as proteins and fats provide long-term saturation, which fast carbohydrates could not provide.
The diet contributes to overall health, lower blood sugar, improve the condition of blood vessels.
Cons of a no-carb diet
During a carbohydrate-free diet, most of the nutrients come from proteins and fats. This leads to an increased load on the liver and kidneys, which must remove the breakdown products of complex substances. For this reason, the diet is prohibited for people with diseases of the liver, stomach and intestines, kidneys. Pregnant, lactating and adolescents are also prohibited from such food.
Mild ketosis may occur, a phenomenon in which ketone bodies are synthesized to replace the usual brain nutrition with carbohydrates. In this case, the smell of acetone from the mouth and urine is possible.
It is important not to confuse a carbohydrate-free diet with “drying” athletes – these are different types of nutrition. When “drying”, the diet is more rigid, dangerous for the body and is carried out not only for weight loss, but for the manifestation of muscle relief, which was previously built up earlier.
Menu for every day for a carbohydrate-free diet
Council
For nutrition, you need to choose foods with a low GI, up to 50. They are saturated with slow carbohydrates that break down for a long time and give a feeling of satiety. Each product can be checked in special tables. Allowed: brown rice, buckwheat, unsweetened juices, sour fruits, nuts, herbs, cabbage, eggs, milk, meat, fish, non-starchy vegetables, cottage cheese.
Day 1
Breakfast: omelet from 2 eggs and milk, tea without sugar
Lunch: beef broth, baked broccoli, beef slice
Snack: a glass of fat-free yogurt without additives
Dinner: brown rice with chicken breast
Day 2
Breakfast: buckwheat with milk, a piece of cheese
Lunch: steamed cod or tilapia, cucumber and tomato salad
Afternoon snack: low-fat kefir or fermented baked milk, apple
Dinner: green bean stew, boiled egg
Day 3
Breakfast: cottage cheese casserole, coffee
Lunch: brown rice with chicken breast
Snack: a glass of fat-free yogurt without additives
Dinner: glass of yogurt, orange
Day 4
Breakfast: buckwheat with milk, tea
Lunch: chicken broth with greens and a piece of meat
Snack: boiled egg, slice of cheese
Dinner: string bean stew
Day 5
Breakfast: cottage cheese casserole, coffee
Lunch: beef broth, baked broccoli, beef slice
Snack: tomato juice, slice of cheese
Dinner: glass of yogurt, orange
Day 6
Breakfast: buckwheat with milk
Lunch: chicken broth with greens and a piece of meat
Snack: baked eggplant
Dinner: stewed cabbage with tomatoes
Day 7
Breakfast: omelet from 2 eggs and milk, tea without sugar
Lunch: steamed cod or tilapia, cucumber and tomato salad
Snack: grapefruit
Dinner: fat-free kefir, apple
Product table
The menu consists mainly of proteins and fats. In order not to be mistaken and not to eat a product with a high carbohydrate content, you need to focus on the glycemic index, which has 100 divisions. Foods with a GI above 55-60 should be avoided.
High GI Foods
| Products | GI |
| White bread, muffins, waffles, other pastries | 80 – 100 |
| Mashed potatoes | 80 – 90 |
| White rice, rice noodles, porridge | 85 – 95 Feet |
| Muesli, flakes (especially corn flakes) | 85 |
| Pumpkin, melon, watermelon, fresh and boiled carrots | 75 – 80 |
| Milk chocolate, chocolate bars and sweets | 70 |
| Sweet sodas, fruit juices with sugar | 70 |
| Pure sugar | 70 |
| Dumplings, semi-finished products, chips, croutons, instant noodles | 70 |
| Couscous, millet, semolina, wheat flour, oatmeal | 60 – 70 |
| Bananas, canned peaches, pineapples, raisins | 60 |
| Marmalade, jam, jams, ice cream | 60 |
| Prepared ketchup sauces | 55 |
For nutrition, you need to choose foods with a low GI, up to 50. They are saturated with slow carbohydrates that break down for a long time and give a feeling of satiety. Each product can be checked in a special table.
Low GI Foods
| Products | GI |
| Green buckwheat, brown rice | 40 – 50 |
| Kiwi, oranges, mango, grapefruit | 50 |
| Dried apricots, prunes, dates, plums, quince, apples, peach, apricot, pomegranate, blueberries, cranberries, cherries, tangerines, raspberries | 30 – 40 Feet |
| Macaroni from durum wheat | 40 |
| Sugar-free juices: orange, apple, tomato | 35 |
| Barley, lentils, beans, peas, soybeans | 30 |
| Milk | 30 |
| Chocolate with cocoa content above 75% | 30 |
| Cabbage, cucumbers, eggplant, zucchini, broccoli, mushrooms, tomatoes | 15 – 20 |
| Nuts | 15 |
| Greens | 15 |
| Cottage cheese, kefir, ryazhenka | 30 |
| eggs | 45 |
| Meat, fish, offal | 0 – 2 |
The results
With the right smooth exit from the diet and a further reduction in the consumption of fast carbohydrates, the result is quite stable. In a week, you can lose up to 5 – 6 kg.
During such a diet, an unusual reduction in sugars can cause dizziness, apathy and reduced performance. To avoid this, you can dilute the diet with a small amount of natural sugars: dried fruits, honey, fruits, until the discomfort disappears. But in this case, the result will be less noticeable.
Dietitian Reviews
– This diet will draw your attention to what proportion of the usual diet is made up of harmful fast carbohydrates that do not give sufficient saturation and are quickly stored in fat reserves. A large amount of proteins and fats during a carbohydrate-free diet loads the gastrointestinal tract and kidneys, it is better to consult a doctor before a diet so as not to cause an exacerbation of diseases. The sharp exclusion of sugars sometimes causes apathy, irritability, distracted attention. It is worth changing the diet gradually, and also go out of the diet smoothly in order to maintain the achieved result, advises Dilara Akhmetova, dietician-consultant, nutrition coach.