Per week you can lose 5 kg. On this way of losing weight is considered optimal for the body, it does not cause him much stress.
The essence and peculiarities of the diet
The essence of low-carb diets is to eliminate from the diet of starch and sugar. This prohibition applies to all food, which consists of these substances. The abandonment of these types of carbs, you can not only lose weight but and improve your health.
Although 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 reading, 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 export into the blood.
Each doctor confirms that the increase in the level of glucose in the body is full of diseases, such as diabetes, obesity, pancreatitis, goiter of the thyroid gland.
Keeping the level of glucose
To avoid this, the "bouquet" of disease, the need to maintain the glucose level in blood normal. This is necessary to reduce the amount consumed for healthy carbs per day. This 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 the sweet.
Many nutritionists believe that a low-carb diet, such as, for example, occasional fasting, or fasting days, not short-term weight loss, and the power system, which is used in certain diseases and can be used as a basis for the preparation of the menu. His diet mostly consists of protein and fiber. Of these products, you can easily prepare meals and drinks with a minimal amount of carbohydrates that are rich in proteins, used by athletes to burn fat and saturate the body with nutrients.
By reducing the quantity of carbohydrates
Although carbohydrates are among the "building" elements of the organism, however, exceeds the amount which is harmful to human health. Therefore this diet is to reduce carbohydrates in the diet. Reducing the level of carbohydrate consumption cause for the body to spend the accumulated energy in the form of fat deposits in the body and the internal organs.
Low-carb diet is different from protein in the diet, there is no 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 may please a lot of palates in some of the dishes allowed to fry food.
Use and contraindications
Diabetes is among the contraindications for many weight loss systems. But here is a low carb diet in diabetes, unlike many other diets, be allowed, in addition, it is useful. She helps people with the disease to maintain their health, weight loss, restrict your carbohydrate intake 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 combustion of the internal and subcutaneous fat.
- No calorie counting at the expense of moderate strength.
- Hearty meals, normal portions of food.
- Much easier tolerated.
- The diversity of dishes is never boring.
- A smooth exit from the diet ensures that the duration of the result.
Disadvantages of the diet
This diet also has its disadvantages, which need to be considered and which should be ready before the weight loss.
- Long-term lack of glucose in the blood can affect mental abilities — will be confusion, difficult to concentrate.
- Exercise with glucose lead to depression, fatigue, apathy.
- The wealth of protein put a strain on the kidneys, heart and blood vessels.
- Increase the duration of the diet, which go beyond 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, it becomes dull and brittle hair, weakening nails.
Low carb diet for weight loss, which has some contraindications. Their list is insignificant.
- This way of losing weight, it is not suitable for children and adolescents.
- No, you can't lose weight on this diet for pregnant and lactating mothers.
- Do not use the diet for people with kidney disease, the liver, the heart and the circulatory system.
- You can't go on a diet if it is after the previous one in less than a month.
- No, you can't lose weight, so people with special diet or after surgery.
Rules and diet
The rules of low-carb diets are very simple and you do not, it is not difficult.
- The day should consume up to 30 grams of useful carbohydrates. Do not exceed this rate.
- You need to eat, when really hungry, and not when the habit of eating at certain times calls to eat or treat yourself to a snack.
- A complete rejection of "empty" carbohydrates, which 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 eliminate the natural plant juices and coffee or tea for Breakfast.
- Dinner should be 4 hours before bedtime.
- No sweets, including cereal bars and dried fruit.
- The dish must be the same amount of protein and healthy carbs. Oil is used in minimum quantity for cooking or salad dressings.
- Definitely need to do the preparation of the diet and gradually get out of it.
- The energy value of the meals a day should be 900 kcal.
Adhering to all the rules and requirements for the products for a week you can lose 5 kg.
If it is a custom to eat sweet food or fruit from a diet that is best at this time to drink a glass of water, eat an Apple or some citrus fruit. Self-deception of the body which is very effectively helps.
The average daily amount of carbs is 120-150 g. The sudden reduction in their number several times will be a real shock for the body and affects the internal organs. To prevent this, you will need to reduce their daily norm of 20-30 grams until you reach the desired figure of approximately 30 g. After that, you can start with diet.
When you end the diet by introducing new foods in the diet not be as often as once in three days. So the body is easier to return to a normal diet, and you need to 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 reject them.
Sample diet for a 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 carb diet menu that is composed 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 a salad. In the second half of the day can be used Apples, citrus fruit or 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. Error with weight loss there was. As a side effect, people complain of cravings for sweets. Those who are suddenly limited availability of carbohydrates in the body, confirm the bad feeling at the beginning of the diet and a deterioration of kidney problems. Although this diet is prohibited at the time of their illness.
People who are losing weight, it is recommended that diet before the holidays with the holidays, 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 delay for a few days later
Opinions on the low-carb diet for the most part positive. People sometimes sit on it, or even use its principles, as is the diet. On this diet very productive to dropping weight, the result takes a long time and it is not starvation, that accompanied you on the other diets.
The list of prohibited products
Favorite food item was not included in the list of allowed foods? Thus, in the "black list" of low-carb diets:
- pastry goods and cakes;
- white rice, pasta;
- potatoes, corn, legumes;
- meat and semi-finished products;
- ketchup, mayonnaise and other sauces, other than soya beans;
- sweet fruit, berries(especially grapes, bananas);
- fruit and berry juices, fruit juices, compotes;
- non-alcoholic beverages and packaged;
- alcohol any power.
The rejection of favorite foods take a long time. 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 full of vegetables, meat and fish,so that the post is not necessary. An additional pleasant surprise with this diet is the absence of small parts.
Sample menu for the week looks like.
- Breakfast — omelet with vegetables or 200 grams of cheese, tea or coffee, an Apple;
- lunch — 200 g cooked meat or fish, vegetables, salad without oil or cooked 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, vegetables, 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, vegetables, 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 cooked 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 with vegetables;
- dinner — baked fish with vegetables or seafood with rice.
- Breakfast — porridge, tea or coffee;
- lunch — vegetable soup with mushrooms or ear;
- dinner — 200 g of pork, stewed 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 dishes for the first time, or you can improvise and replacing them with their own. Just remember, the prohibited goods and the rules of the diet. The result of the two week diet is -9 kg.
Recipes of dietary dishes
We offer for your attention, and consider all those, who want to lose weight, some of the dishes low-carb diet, the recipes are very simple to prepare.
- 100 g mushrooms;
- 400 g of chicken fillet;
- 200 g of cheese;
Cheese put in freezer for 3-40 minutes. The meat is put to boil in a litre 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 out of the water without off the fire. In boiling water throw the sliced mushrooms and shredded cheese. Mixing occasionally so that the cheese does not stick and melted. Chicken fillet cut into small pieces and add to the pot. There are also throw the spices and cook for another 5 minutes. You can beat the mixer. The dish is ready.
Salad with preserved 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 of vegetable oil;
- salt, pepper.
Finely chopped onion, pour vinegar to the mix. Leave for 10-15 minutes. Cheese, egg, RUB on a large grater. Cucumbers cut into small strips. With Luke drain the excess fluids. Mix all ingredients, season with oil, salt and pepper. Salad is ready.
- 200 g of beef;
- 400 g lean pork;
- 250 g chicken fillets;
- 1 medium-sized onion;
- 1 egg.
All the meat finely chop or mince. Cut the onion finely. Mix minced meat, onion and egg. Well knead the resulting mass in the form of 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 g of coconut flakes.
Cottage cheese through a sieve or a meat grinder, add sour cream and knead well. Optionally you can add a sweetener. On a dry frying pan to dry the nuts. With the cottage cheese mixture, make balls, put inside each nut. Roll in coconut flakes. Place in the refrigerator for 60 minutes.