A week you can lose 5 lbs. This way of losing weight is considered optimal for the body, not causing him much stress.
The essence and peculiarities of the diet
The essence of low-carb dieting is to eliminate from the diet of starch and sugar. This prohibition applies to all food, which is composed of these substances. Abandoning these types of carbs, you can not only lose weight but and improve your health.
Though sugar refers to simple carbohydrates that are quickly digested and do not benefit the body, and starch is a complex and requires more time for processing, but also "empty" in use for the body. Once in the body, they are sent to the pancreas, the enzymes which quickly digest them into glucose and dump it into the blood.
Any doctor will confirm that the increase in the level of glucose in the body is fraught with diseases such as diabetes, obesity, pancreatitis, goiter of the thyroid gland.
Keeping the level of glucose
To avoid such a "bouquet" of diseases, the need to maintain glucose levels normal. It is necessary to reduce the amount consumed for healthy carbs per day. It is not difficult, because complicated or the right carbs in small amounts are present in meat, fish and other foods. We just need to properly combine the ingredients. And forget about the sweet.
Many nutritionists believe a low-carb diet, as, for example, intermittent fasting, or fasting days, not short-term weight-loss, and power supply system, which is applicable in certain diseases and can be used as a basis for the preparation of the menu. Its diet mostly consists of proteins and fiber. Of these products, you can easily prepare meals and drinks with a minimal amount of carbohydrates, rich in proteins, which are used by athletes to burn fat and saturate the body with nutrients.
Reducing the amount of carbohydrates
Although carbohydrates are among the "building" elements of the organism, but the excess amount is harmful to human health. Therefore, this diet aims at reducing carbohydrates in the diet. Reducing the level of carbohydrates consumed provokes the body to spend the accumulated energy in the form of fat deposits on the body and internal organs.
Low-carb diet is different from protein diets that do not need to starve, eat small portions or chew salads without dressings or fresh meals. Here are allowed to use spices, salt or soy sauce, vegetable oil in moderation. And, something that can please many palates in some of the dishes allowed to fry foods.
Use and contraindications
Diabetes is among the contraindications of many weight loss systems. But here's the low-carb diet in diabetes, unlike many other diets, allowed, moreover, useful. She helps people with the disease to maintain their health, losing weight, limiting the intake of carbohydrates provocateurs.
The advantages of the diet
The main advantage of the diet is allowed in diabetes described above. The advantages of a low-carb diet does not end there.
- Weight loss due to the combustion of the internal and subcutaneous fat.
- No calorie counting at the expense of moderate power.
- Hearty meals, normal portions of food.
- Quite easily tolerated.
- The variety of dishes is never boring.
- A smooth exit from the diet ensures that the duration of the result.
This diet also has its disadvantages that must be considered and which should be ready before the weight loss.
- Prolonged lack of glucose may affect mental abilities — will be confusion, difficult to concentrate.
- Exercise with glucose leads to depression, fatigue, apathy.
- The abundance of protein put a strain on the kidneys, heart and blood vessels.
- Increasing the duration of the diet is in excess of the potential problems with internal organs.
- The lack of the menu of carbohydrates and other nutrients affects a person's appearance — there are problems with the skin become dull and brittle hair, weakening nails.
Low carb diet for weight loss has some contraindications. Their list is insignificant.
- This method of weight loss is not suitable for children and adolescents.
- You can't lose weight on this diet for pregnant and nursing moms.
- Do not use the diet for people with diseases of the kidneys, liver, cardiovascular system.
- You can't go on a diet, if after the previous one in less than a month.
- You can't lose weight so people with special diet or after surgery.
Rules and diet
The rules of low-carb diets are quite simple and do them is not difficult.
- The day should consume up to 30 grams of useful carbohydrates. To not exceed this rate.
- You need to eat when really hungry, not when the habit of eating at certain times calls to eat or treat yourself to a snack.
- A complete rejection of "empty" carbohydrates that accumulate fat on the abdomen, hips, flanks.
- Sitting on a diet, you need to drink multivitamins.
- You need to drink a lot of water. Sometimes resolved natural vegetable juices and coffee or tea for Breakfast.
- Dinner should be 4 hours before bedtime.
- No sweets, including cereal bars and dried fruit.
- The dish should be equal to the amount of protein and healthy carbs. Oil is used in minimum quantity for cooking or salad dressings.
- Definitely need to do the preparation to the diet and gradually get out of it.
- The energy value of dishes for the day should be 900 kcal.
Adhering to all rules and requirements for the products for a week you can lose 5 kg.
If the habit of eating sweet food or fruits prevents to diet, it is best at this time to drink a glass of water, eat an Apple or some citrus. The self-deception of the body, which is very effectively helps.
The average daily rate of carbohydrates is 120-150 g. the Sudden decrease in their number several times will be a real shock to the body and affect the internal organs. To avoid this, you need to reduce their daily norm of 20-30 grams until you reach to the desired figure of about 30 g. After that, you can start a diet.
When you exit the diet to introduce a new food product in the diet need no more frequently than once in three days. So the body is easier to return to a normal diet, and you should save the results of a low-carb diet.
Mode of food intake
Diet on this diet is not complicated — Breakfast, lunch and dinner. More gentle options allow you to enter in between meals one or two snack. If possible, it is better to refuse them.
A sample diet for the day looks like this:
- Breakfast 07:00-08:00
- snack — 11:00
- lunch — 13:00-14:00
- snack — 16:00
- dinner 18:00-19:00
Low carbohydrate diet menu which consists of three main meals, you can dilute one snack, if needed. If it is carried out in the first half of the day, you are allowed to eat 100 grams of cottage cheese or salad. In the second half of the day can be used Apple, citrus or a Cup of yogurt. Also the yogurt is allowed to consume between dinner and bedtime, he is not considered a meal.
The results and feedback on the diet
All who have tested this diet on myself was pleased with the results. Failures with weight loss was not. As a side-effect, people complain of cravings for sweets. Those who have suddenly restricted the availability of carbohydrates in the body, confirm the bad feeling at the beginning of the diet and the aggravation of kidney problems. Though this diet is prohibited during their disease.
People who lost weight recommend to diet before the holidays with the feasts, or after them. Usually, during such get-togethers on the table a lot of delicious dishes from the forbidden products. Not to spoil the mood of yourself and the owners, it is best to refrain from dieting or to postpone it for a few days later
Reviews on a low-carb diet for the most part positive. People occasionally sit on it or even use its principles as the diet. On this diet very productively dropping weight, the result lasts a long time and there is no starvation that accompanies you on the other diets.
The list of prohibited products
Favorite food item was not included in the list of allowed foods? So he's in the "black list" of low-carb diets:
- pastry and confectionery;
- white rice, pasta;
- potatoes, corn, legumes;
- meats and semi-finished products;
- ketchup, mayonnaise and other sauces, except soy;
- sweet fruits, berries(especially grapes, banana);
- fruit and berry juices, fruit drinks, compotes;
- carbonated and packaged beverages;
- alcohol of any strength.
The rejection of favorite foods to last for long. After a week or two of low-carb diets, meals and foods you can gradually introduce in the diet.
Menu for the week
Low-carb diet for a week replete with vegetables, meat and fish,so fasting is not necessary. An additional pleasant surprise with this diet is the absence of small portions.
Sample menu for the week looks like.
- Breakfast — omelet with vegetables or 200 grams of cheese, tea or coffee, Apple;
- lunch — 200 g boiled meat or fish, vegetable salad without oil or steamed vegetables;
- dinner — rice with vegetables or buckwheat with beef;
- Breakfast — cottage cheese with fruit or an omelet with cooked meat, an Apple or a grapefruit, coffee or tea;
- lunch — 200 grams of stewed meat or chicken, vegetable salad with lemon juice;
- dinner — easy meat, vegetable, or mushroom soup.
- Breakfast — steamed vegetables with grated cheese or boiled eggs with a slice of cheese, coffee or tea;
- lunch — chicken soup or chicken and steak, vegetable, cheese soup;
- dinner — baked fish or braised meat with boiled or braised cabbage.
- Breakfast — buckwheat porridge, vegetables, tea or coffee, Apple or grapefruit;
- lunch — 200 g boiled or baked chicken or beef, steam or stew vegetables;
- dinner — 200 grams of boiled fish with rice or chicken with buckwheat.
- Breakfast — scrambled eggs with vegetables and mushrooms or boiled eggs with two slices of cheese, tea or coffee;
- lunch — vegetable salad with seafood;
- dinner — vegetable stew.
- Breakfast — scrambled eggs or boiled eggs and a Cup of yogurt or cottage cheese with herbs and vegetables, tea or coffee;
- lunch — meat or mushroom soup-mashed potatoes from vegetables;
- dinner — baked fish with vegetables or seafood with rice.
- Breakfast — porridge, tea or coffee;
- lunch — vegetable soup with mushrooms or ear;
- dinner — 200 grams of pork, stewed with cabbage or vegetables in any form.
Low-carb diet for 2 weeks consists of a similar menu. In the second week of the diet you can replicate the meals first, or you can improvise, replacing them with his own. Just do not forget about the banned products and the rules of the diet. The result of the two-week diet is -9 kg.
Recipes of dietary dishes
We offer to your attention, and note all those wishing to lose weight, a few dishes low-carb diet, the recipes are quite simple to prepare.
- 100 g mushrooms;
- 400 g of chicken fillet;
- 200 g of cheese;
Cheese put in freezer for 3-40 minutes. Meat put to boil in a liter of water. While cooking remove the foam. Mushrooms cut into several pieces. Frozen cheese to get it and RUB on a coarse grater or cut into small cubes. Meat to get out of the water without turning off the fire. In boiling water throw the sliced mushrooms and shredded cheese. Stirring occasionally so the cheese didn't stick and melted. Chicken fillet cut into small pieces and add to the pot. There also throw the spices and cook for another 5 minutes. You can beat the blender. The dish is ready.
Salad with canned tuna
- 1 small jar of canned tuna;
- 1 boiled egg;
- 100 grams of cheese;
- 1 small cucumber;
- 1 small onion;
- 1 tbsp vinegar;
- 1 tbsp vegetable oil;
- salt, pepper.
Finely chopped onion, pour vinegar, stir. Leave on for 10-15 minutes. Cheese, egg, RUB on a large grater. Cucumber cut into small strips. With Luke drain the excess fluid. Mix all ingredients, season with oil, add salt and pepper. The salad is ready.
- 200 g beef;
- 400 g lean pork;
- 250 g chicken fillets;
- 1 medium size onion;
- 1 egg.
All the meat finely chop or mince. Cut onion finely. Mix the minced meat, onion and egg. Well knead the resulting mass to form patties. Steam for 25-30 minutes.
- 250 g low-fat cottage cheese;
- 1-2 tbsp low fat sour cream;
- a handful of nuts (preferably almonds);
- 100-150 grams of coconut flakes.
Curd pass through a sieve or a meat grinder, add sour cream and knead well. Optionally, you can add a sweetener. On a dry pan to dry the nuts. With cottage cheese mixture to make balls, put inside each on the nut. Roll in coconut flakes. Place in refrigerator for 60 minutes.