Low carbohydrate diet for women, men, for diabetes

Carbohydrates are organic compounds and are present in all cells and tissues of living organisms. Life is impossible without them. According to their structure, they are divided into simple and complex, namely the first ones are fast, with a high glycemic index, they are instantly broken down, do not have time to turn into energy and are deposited under the skin in the form of fat deposits. A low-carbohydrate diet aims to saturate the diet with proteins and reduce carbohydrates in it as much as possible.

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Indications

Excess weight not only has a negative impact on a person's appearance, but is also associated with health risks. It entails the risk of cardiovascular diseases, the development of diabetes, it is an excessive load on the joints and spine, leading to their pathologies. Therefore, the benefits of a low-carbohydrate diet are obvious - to lose excess weight, prevent the risk of developing diseases or promote their treatment.

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Low Carb Diet for Type 2 and Type 1 Diabetes

Proteins and fats are absorbed much more slowly than carbohydrates. This helps reduce insulin release and is used in the treatment of type 2 diabetes. The first recommendations for patients when the disease is detected are to lose weight and eat right. A low glycemic index diet has been shown to be effective in reducing blood glucose levels.

Although type 1 diabetes is insulin-dependent and allows the hormone to adjust sugar levels depending on carbohydrate intake, it is best to avoid spikes through diet. In diabetics of this group, insulin is not produced by the pancreas at all, so its dose must be determined by counting carbohydrates.

When using a low-carbohydrate diet for type 1 diabetes, it is necessary to take this circumstance into account in order not to provoke a hypoglycemic coma.

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Low Carb Diet for High Cholesterol

Cholesterol is a fatty alcohol, 80% of which is produced by the body, the rest comes from food. It is divided into high-density and low-density compounds. The latter are called "bad cholesterol" because they are deposited on the inner walls of blood vessels, clogging them. This leads to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing the amount of fat consumed, namely fatty dairy products, butter, meat, help to influence their ratio, reduce harmful ones. Raw vegetables and fruits, juices with a high carbohydrate content are very useful. Therefore, a low-carbohydrate diet for high cholesterol cannot be used. Read also: Diet for high cholesterol

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Low Carb Diet for Hypertension

Hypertension is characterized by increased blood pressure and makes itself known by headaches, noise in the head, dizziness, nausea, spots before the eyes, rapid heartbeat. In addition to poor health, this is fraught with danger to life, as it entails heart failure, hemorrhage.

The causes of the disease are different: from hereditary to an unhealthy lifestyle, diet, and excess weight. To lose weight with hypertension, you can use a short-term low-carbohydrate diet if the disease is not accompanied by high cholesterol and is not aggravated by atherosclerosis.

Desirable products on the table of a hypertensive person are dried apricots, raisins, bananas, honey, vegetables. Restrictions are imposed on animal fats, salt, alcohol.

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Low Carb Diets for Weight Loss

Nutritionists have developed many nutrition systems based on limiting carbohydrate consumption. Some of them focus on proteins - protein low-carbohydrate diets, others on fats - high-fat. Let's present some of the most popular ones.

General information low-carb diet

A low-carbohydrate diet shifts the role of an energy source to fats. It is usually drawn from glycogen, which is converted from glucose as a result of metabolic reactions. Depletion of its reserves leads to the fact that the body's own fat reserves begin to be used.

The essence of the diet is to eliminate fast carbohydrates from the diet, minimize complex carbohydrates, saturate the body with proteins, fiber, and nutrients. Other rules include fractional and frequent meals, drinking plenty of fluids (a necessary condition for the absorption of proteins), organizing the first meal an hour after waking up, the last one 2 hours before bedtime. Sweets, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise, smoked foods are completely excluded from the diet.

Low Carb Atkins Diet

Its main phase is designed for 2 weeks, but it lasts much longer, promises weight loss of up to 10 kg. Its author, American cardiologist Robert Atkins, based on research, specially developed it to combat excess weight. The diet is also called "Hollywood" because of its successful use by many celebrities.

The main rule of such a diet is the complete exclusion of carbohydrates from the menu. In fact, it is a protein diet, since proteins predominate in it, but fats are not excluded. It is believed that in tandem they contribute to weight loss.

The Atkins diet consists of 4 stages. The first one lasts 14 days, during which carbohydrate intake is reduced to 20g per day. At this stage, serious changes occur in the metabolism, the process of ketosis begins, i.e. the body does not produce enough glucose to form insulin.

In the following stages, carbohydrates are gradually added to the menu each week, while body weight is monitored. As soon as it stops decreasing, take the last amount as the consumption norm.

The advantage of this diet is the absence of hunger, because proteins are very satiating.

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Dr. Bernstein's Low Carb Diet

It is intended for diabetics and is a guide to normalizing blood glucose. It was originally developed for himself by trial and error, because he suffered from this disease. Thanks to the production of the first glucometers at the plant where he worked, it was possible to track the glycemic level at different times of the day, to identify the pattern of its change due to food intake and after the introduction of insulin.

It turned out that by maintaining the glucose level in the blood, one can live and work fully. To achieve recognition of his method, Bernstein had to study to become a doctor, publish his theory and, as proof of it, live to a respectable age with complex diabetes.

The low-carb Bernstein diet is based on a complete ban on such products as any cereals, sugar, low-fat dairy products, berries and fruits. In parallel, insulin is used (for type 1 diabetes), sugar-lowering drugs, the dynamics of sugar indicators are monitored, and drug doses are individually adjusted.

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Low Carb Diet Enhelda

Enheld is a Western nutritionist who has written several bestselling books on the topic of low-carb, high-fat diets. A practicing physician, he claims that there is no better way to lose weight than to consume fats, and that there is no connection between cardiovascular disease and fatty foods.

The Enhalda diet prohibits sugar and sugar substitutes, starchy foods (potatoes, rice, white and black bread, even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.

But you can have any meat, all types of fish, eggs, vegetables that grow above ground, butter, milk (except skim milk) and dairy products, cheeses, nuts, sour berries. A moderate amount of root vegetables such as carrots, beets, and radishes is acceptable.

For those with a sweet tooth, the good news will be the message about the benefits of chocolate containing at least 70% cocoa, and lovers of alcohol can occasionally indulge in a little dry wine, cognac or whiskey, the main thing is that they do not contain sugar.

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Low Carb Dukan Diet

Studying nutrition issues to help his friend fight obesity, Dukan developed a diet that allowed him to lose more than three kilograms in a week. This gave him an impetus to further work as a nutritionist. Now his developments are successfully used by a large number of people in many countries.

His diet is low-carbohydrate and protein-based, the list of permitted foods includes as many as 72 items, there are no strict restrictions on the amount eaten, and you can even use seasonings.

It is also essential to drink a lot, always include oat bran in your diet, moderately exercise, and go for walks.

The Dukan diet consists of several phases, the duration of which depends on how much weight you need to lose. So, to lose 5 kg, the first phase "attack" lasts 2 days, the second "alternation" - 15 days, the third "consolidation" - 50 days. To lose 10 kg, you will need 3, 50 and 100 days, respectively, etc. There is also a final "stabilization" containing recommendations for further proper organization of your diet so as not to regain the lost weight.

The first stage involves a purely protein menu, without fats and carbohydrates, as well as 1.5 tablespoons of bran daily, and plenty of liquid.

The second alternates protein products and proteins with vegetables. This can be a 1/1, 3/3 or 5/5 scheme, depending on how many kilograms you need to lose. A longer interval removes more, respectively.

In the third phase - the products of the previous ones and a small amount of previously prohibited ones, for example, pasta, rice, potatoes, buckwheat, peas, pork, a few slices of bread.

"Stabilization" should be considered as a further method of nutrition in order to maintain the new weight: plenty of fluids, a few spoons of bran, unlimited proteins and vegetables, moderately 2 any starchy foods per day.

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Low Carb Vegetarian Diet

Is a low-carb diet suitable for vegetarians, since the usual source of proteins (meat, fish, eggs) is unacceptable for them? As a rule, this category of people does not suffer from excess weight, but there may be carbohydrate intolerance, forcing them to minimize their consumption.

Vegans usually get their protein from beans and grains, but they are rich in carbohydrates. Hemp seeds can be a full replacement for these products. 28g of its weight contains 16g of protein, and they also contain useful omega-3 fatty acids.

Other foods included in the menu include nuts, avocado, leafy greens, asparagus, vegetable oil, and seaweed.

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Low Carb Diet During Pregnancy

In order for the baby in the womb to develop fully, the expectant mother needs to eat properly and in a balanced manner. Any diet is guilty of being one-sided, which means the fetus will not get something. That is why the diet needs different food groups: fats, proteins, carbohydrates, microelements, fiber, vitamins. Thus, a low-carbohydrate diet is contraindicated for pregnant women.

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Low Carb Diet Weekly Menu

In addition to carbohydrate-rich foods, there is a large list of those that can be used to diversify your menu on a low-carb diet. Each nutrition system offers its own scheme, but the menu for a week can be as follows:

Day 1:

• breakfast - 2 boiled eggs, grapefruit, tea;
• 2nd breakfast - a piece of cheese, lettuce leaves;
• lunch - boiled chicken breast, vegetable salad;
• afternoon snack - yogurt;
• Dinner: baked fish.

Day 2:

• breakfast - cottage cheese casserole topped with sour cream, coffee;
• 2nd breakfast - cabbage and carrot salad;
• lunch - fish, asparagus;
• afternoon snack - kefir;
• Dinner: grilled meat and vegetables.

Day 3:

• breakfast - omelette with vegetables;
• 2nd breakfast - salad with avocado and shrimp;
• lunch - mushroom soup without potatoes with sour cream, a slice of whole grain bread;
• afternoon snack - cottage cheese;
• Dinner: boiled veal, greens.

Day 4:

• breakfast - oatmeal without sugar with butter;
• 2nd breakfast - baked sour apples;
• lunch - meatballs, salad;
• afternoon snack - grapefruit;
• Dinner: vegetable stew.

Day 5:

• breakfast - cottage cheese, coffee;
• 2nd breakfast - salad of cucumbers, tomatoes, peppers, dressed with olive oil;
• lunch - chicken, broccoli, cauliflower;
• afternoon snack - yogurt;
• dinner - 2 eggs, vegetable salad.

Day 6:

• breakfast - milk buckwheat porridge;
• 2nd breakfast - grapefruit;
• lunch - chicken broth soup, toasted bread;
• afternoon snack - kefir;
• Dinner: grilled eggplant, fish.

Day 7:

• breakfast - egg and squid salad, apple;
• 2nd breakfast - Greek salad;
• lunch - red borscht, bread;
• afternoon snack - grapefruit;
• Dinner: baked mackerel with vegetables inside.

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Menu for diabetes type 2

With type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu, since they lead to a sharp jump in blood glucose. All products with a glycemic index exceeding 50-55 units should not be consumed by the patient. The menu above can be used for diabetics. Dietary cooking methods, low-fat fish and meat, and dairy products are also relevant.

Low Carb Diet Menu for 2 Weeks

For fans of strict methods of achieving weight loss in a short period, there are more strict diets. Low-carb diet menu for 2 weeks (products for the day are divided into several meals).

Days:

• 1st - 200g chicken meat, 300ml vegetable juice, 2 glasses of water, a glass of green tea, herbal infusions (chamomile, lemon balm, rose hips). Drinking is relevant for every day of the entire diet period;
• 2nd - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
• 3rd - apple, steamed meat;
• 4th - a serving of vegetable stew, steamed meatballs with lean meat;
• 5th - boiled egg, pea soup, 150g chicken, yogurt;
• 6th - 2 oranges, a glass of milk, an omelette made from the whites of 2 eggs;
• 7th - 200g red fish, vegetable salad, coffee without sugar;
• 8th - a few slices of hard cheese, boiled chicken;
• 9th - vegetable soup, omelet, kefir, coffee;
• 10th - nuts, grapefruit, meatless wild rice pilaf;
• 11th - 150g steamed beef, cabbage and carrot salad;
• 12th - lentil soup, 100g ham, banana, coffee;
• 13th - vegetarian soup, bread;
• 14th - abundant drinks, kefir, nuts.

This diet is only suitable for healthy people. For even longer low-carb diets, for example, for a month, you can use the Dukan system and stick to its menu.

Low Carb Diet Recipes

Numerous recipes will tell you how to cook on a low-carb diet.

• Soups. They can be cooked in either water or broth.

Vegetable includes the following ingredients: broccoli, cauliflower, a little carrot, tomato, onion (potatoes are not used). The heads are divided into florets, the rest is cut, dropped into boiling liquid, and brought to readiness.

Mushroom soup: add chopped champignons, grated processed cheese, onion to the broth, and chopped dill at the very end of cooking.

Cabbage soup: shredded cabbage, sweet pepper, green peas are boiled in water and seasoned with a spoon of olive oil.

• Porridges. Important in a diet menu, as they are a source of fiber and many nutrients. For a low-carb diet, you need to choose cereals with the highest protein content. These include buckwheat, oatmeal, and quinoa, which is not very common in our area. Cook in water or natural milk without sugar.

Vitamins for a Low Carb Diet

When on a low-carb diet, the body suffers from a lack of vitamin C. Together with B vitamins, it helps break down carbohydrates. Without D, calcium is not absorbed. Chromium and zinc are also necessary for metabolic reactions. Therefore, when on a low-carb diet, you can take not individual vitamins, but select vitamin and mineral complexes. A doctor's consultation will help with this.

Low carbohydrate diet and metformin

Metformin is a drug that lowers blood sugar. It is taken by diabetics, and sometimes taken for weight loss. If the diet is already low in carbohydrates, what about metformin? It is recommended to use it to lose weight in diabetes with obesity, aggravation of the disease with hypertension, high cholesterol, cardiovascular disorders, and other special cases.

The use of the drug can be safe if the caloric intake of food does not fall below 1200 kcal per day, and alcohol should be absent, although with a diet without metformin, low-carbohydrate alcoholic beverages (dry wine, whiskey, low-carbohydrate beer) are not prohibited.

Metformin is started with a small dose - 500 mg per day at night, after dinner. After 1-2 weeks, it is increased and gradually brought to 1500-2000 mg.

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What can and what can not?

Many of the foods that can be used on a low-carb diet have already been mentioned above, but to summarize, we remind you:

• meat - veal, beef, rabbit, turkey, chicken, as well as offal;
• vegetables - leafy vegetables, cabbage, zucchini, sweet peppers;
• eggs;
• fruits - grapefruits, oranges, lemons, currants, cranberries, strawberries, pomegranate, green apples;
• nuts - walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds;
• Dairy products - plain yogurt, kefir, cottage cheese, sour cream, whole milk.

What should you not eat? When following a low-carb diet, you absolutely cannot eat various sausages, confectionery, bread and buns, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sweet drinks, jelly, mayonnaise, ketchup, fatty sauces are unacceptable. Cooking methods such as frying in oil and deep-frying are not suitable.

Contraindications

A low-carb diet is not recommended for pregnant or breastfeeding women, children, or teenagers.

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Possible risks

A deficiency of carbohydrates can lead to dehydration, which puts the liver and kidneys at risk. There is also a lack of fiber, which reduces intestinal motility and causes constipation. Risks associated with the diet include decreased brain activity, calcium deficiency, and increased cholesterol.

Another unpleasant side of a low-carb diet is ketosis. It is characterized by an increase in ketones - carbohydrate fragments, a product of fat breakdown. They are formed in the liver from fatty acids. Possible complications are associated with the likelihood of intoxication of the body, damage to vital organs: the liver and kidneys.

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Reviews

According to reviews from those who used a low-carb diet to lose weight, they really managed to lose weight. Sometimes the result reached 10 kg per month. Many noted that it is much easier than others, since proteins or fats are not limited (depending on which one was chosen).

Another advantage of this diet is that you don't pounce on food after it's finished. By keeping to moderation, you can maintain your current weight for a long time.

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