Low-carb diets for women, men and diabetes

Carbohydrates are organic compounds found in all cells and tissues of living organisms. Without them, life is impossible. According to its structure, it is divided into simple and complex. The first type is fast, has a high glycemic index, is decomposed immediately, does not have time to be converted into energy, and is deposited under the skin in the form of fat. A low-carb diet aims to fill your diet with protein and minimize carbohydrates.

Instructions for use

Being overweight not only negatively affects a person's appearance, it also poses health risks. It carries the risk of cardiovascular disease, the development of diabetes, and places undue stress on the joints and spine, leading to their pathology. Therefore, the benefits of a low-carbohydrate diet are obvious - weight loss, preventing the risk of disease or aiding in treatment.

Low-Carb Diets for Type 2 and Type 1 Diabetes

Proteins and fats are absorbed much more slowly than carbohydrates. It helps reduce insulin release and is used to treat type 2 diabetes. After a disease is diagnosed, the first advice for patients is to lose weight and eat right. Low glycemic index diets have been shown to be effective in lowering blood sugar levels.Although type 1 diabetes is insulin-dependent and allows hormones to regulate blood sugar levels based on carbohydrate intake, it is best to avoid spikes in blood sugar levels through diet. In this type of diabetes, the pancreas does not produce insulin at all, so its dosage must be determined by counting carbohydrates.It is necessary to take this situation into account when adopting a low-carbohydrate diet for type 1 diabetes to avoid triggering a hypoglycemic coma.

Low-carb diet treats high cholesterol

Cholesterol is a fatty alcohol, 80% of which is produced by the body and the remainder comes from food. It is divided into high-density compounds and low-density compounds. The latter are called "bad cholesterol" because they deposit on the inner walls of blood vessels, clogging them. This can lead to strokes and heart attacks. An active lifestyle, getting rid of bad habits and reducing fat intake, i. e. high-fat dairy products, butter, meat, help to influence its proportions and reduce harmful fats. Raw vegetables and fruits, carbohydrate-rich juices are very useful. Therefore, you cannot follow a low-carbohydrate diet if your cholesterol is high.

Low-carbohydrate diet to treat high blood pressure

Hypertension is characterized by elevated blood pressure and manifests as headaches, noises in the head, dizziness, nausea, spots in front of the eyes, and rapid heartbeat. In addition to being in poor condition, it's also fraught with life-threatening consequences as. . . it leads to heart failure and bleeding. The causes of this disease vary: from genetics to poor lifestyle, nutrition and excess weight. Hypertensive weight loss, if the disease is not accompanied by high cholesterol or does not have an atherosclerotic burden, can be followed by a short-term low-carbohydrate diet.Suitable foods for patients with hypertension include dried apricots, raisins, bananas, honey and vegetables. Limit animal fats, salt and alcohol.

Low-carb diet helps with weight loss

Nutritionists have developed many nutritional systems based on limiting carbohydrate consumption. Some of them focus on protein – a low-carb protein diet, while others focus on fat – a high-fat diet. Let’s introduce some of the most popular ones.

The nature of a low-carb diet

A low-carb diet switches the role of energy source to fat. It is usually extracted from glycogen, into which glucose is converted due to metabolic reactions. The depletion of its reserves causes a person's own fat reserves to begin to be used.The essence of the diet is to eliminate fast carbs from your diet, minimize complex carbs, and fill your body with protein, fiber, and nutrients. Its other rules include eating small, frequent meals, drinking plenty of fluids (necessary for protein absorption), eating your first meal an hour after waking up, and eating your last meal 2 hours before going to bed. Candy, flour, soda, fast food, sweet berries and fruits, marinades, mayonnaise and smoked foods are completely excluded from the diet.

low carb atkins diet

Its main phase is designed to last 2 weeks, but lasts longer and promises weight loss of up to 10kg. Its author, American cardiologist Robert Atkins, developed it specifically to combat excess weight based on research. The diet has been dubbed the "Hollywood" diet because it has been used successfully by many celebrities.The main rule of this nutrition is to completely exclude carbohydrates from the menu. In fact, it is a protein because it mainly contains protein, but does not exclude fat. It is believed that they simultaneously promote weight loss.The Atkins diet is divided into 4 phases. The first lasts for 14 days, during which carbohydrate intake is reduced to 20 grams per day. At this stage, severe changes occur in metabolism and the process of ketosis begins, ie. The body cannot produce enough glucose to produce insulin.Over the next phase, carbohydrates are gradually added to the menu each week while monitoring body weight. Once you stop reducing, use the last amount as your burn rate. The advantage of this diet is that you won't feel hungry because protein saturation is very high.

Dr. Bernstein's Low Carb Diet

Designed specifically for diabetics as a guide to normalizing blood sugar. It was originally developed by myself because he suffered from this disease. Since the factory where he worked produced the first blood glucose meters, it was possible to track blood sugar levels at different times of the day and determine their changing patterns in response to food intake and insulin injections.It's proven that by maintaining blood sugar levels, you can live and work to the fullest. In order for his technique to be recognized, Bernstein had to train as a doctor, publish his theory and, as proof of it, live with complicated diabetes into old age.Bernstein's low-carb diet is based on a complete elimination of any grains, sugar, low-fat dairy products, berries, and fruits. At the same time, use insulin (for type 1 diabetes), antidiabetic drugs, monitor the dynamics of blood glucose levels, and adjust drug doses individually.

low carb diet enhold

Earnhold is a Western nutritionist who has written more than one book on the subject of low-carb, fat diets that have become bona fide bestsellers. As a practicing physician, he believed there was no better way to lose weight than eating fat and that there was no link between cardiovascular disease and high-fat foods.The Enhalda diet prohibits sugar and sweetener substitutes, foods containing starch (potatoes, rice, white and brown bread, and even whole grain products), breakfast cereals, soft drinks, beer, margarine, sweet fruits and dried fruits.But you can eat any meat, all types of fish, eggs, vegetables grown on the ground, butter, milk (except low-fat) and dairy products, cheese, nuts, tart berries. Moderate amounts of root vegetables such as carrots, beets, and radishes are acceptable.The good news for those with a sweet tooth is the goodness of chocolate containing at least 70% cocoa, while alcohol lovers can occasionally buy a dram, cognac or whiskey, the main thing being that they contain no sugar. .

low carb dukan diet

To help his friend fight obesity, Dukan tackled nutrition and developed a diet that allowed him to lose more than three kilograms in a week. This gave him the impetus to further develop his activities as a nutritionist. His work is now used successfully by a large number of people in many countries.His diet is low in carbohydrates and protein, with a list of 72 allowed foods, no strict limits on how much he can eat, and even the use of seasonings.You also need to drink plenty of water, regularly include oat bran in your diet, exercise moderately, and take plenty of walks.The Dukan Diet consists of several phases, the duration of which depends on how much weight you need to lose. Therefore, to lose 5 kilograms, the first stage of "attack" lasts for 2 days, the second stage of "alternation" - 15 days, and the third stage of "consolidation" - 50 days. It takes 3 days, 50 days, 100 days, etc. to lose 10 kilograms. A final "Stabilization" is also provided, containing further suggestions for the correct organization of the diet in order to avoid weight regain.The first phase consists of a pure protein menu, without fat and carbohydrates, as well as 1. 5 tablespoons of bran per day and plenty of fluids.Secondly, alternate protein foods with protein-containing vegetables. This can be a 1/1, 3/3 or 5/5 regimen, depending on how many kilograms you need to lose. Therefore, the larger the gap, the more is eliminated.Phase 3 - Previous products and small amounts of previously banned products such as pasta, rice, potatoes, buckwheat, peas, pork and slices of bread."Stabilization" should be considered as a further nutritional approach to maintain the new weight: drink plenty of fluids, a few tablespoons of bran, unlimited protein and vegetables, 2 starchy foods in moderation per day.

low carb vegetarian food

Is a low-carb diet suitable for vegetarians, for whom the usual sources of protein (meat, fish, eggs) are unacceptable? Typically, such people are not overweight, but may have a carbohydrate intolerance that forces them to minimize their intake.Typically, vegetarians get their protein from legumes and grains, but they are rich in carbohydrates. Hemp seeds can completely replace these products. 16 of its 28 grams are protein and it also contains healthy omega-3 fatty acids.Other items on the menu include nuts, avocado, lettuce, asparagus, vegetable oil and seaweed.

Low carb diet during pregnancy

In order for the baby to fully develop in the womb, expectant mothers need a proper and balanced diet. Any diet has its one-sided nature, which means that the fetus will not gain anything. That is why different food groups are needed in the diet: fats, proteins, carbohydrates, trace elements, fibers, vitamins. Therefore, low-carbohydrate diets are contraindicated for pregnant women.

Low Carb Diet Weekly Menu

In addition to carbohydrate-rich foods, there are many foods that can be used to enrich the menu of a low-carb diet. Each nutritional system has its own plan, but a week's menu might look like this:first day:

• Breakfast - 2 boiled eggs, grapefruit, tea;
• Second breakfast - a piece of cheese, lettuce leaves;
• Lunch - boiled chicken breast, vegetable salad;
• Afternoon snack - yogurt;
• Dinner - grilled fish.

the next day:

• Breakfast - cheese casserole, topped with sour cream and coffee;
• Second breakfast – cabbage and carrot salad;
• Lunch - fish, asparagus;
• Afternoon snack – Kefir;
• Dinner - grilled meat and vegetables.

Day three:

• Breakfast - omelette and vegetables;
• Second breakfast – avocado and shrimp salad;
• Lunch - mushroom soup without potatoes with sour cream, a slice of whole wheat bread;
• Afternoon snack - cheese;
• Dinner - boiled veal, vegetables.

Day 4:

• Breakfast – sugar-free oatmeal with butter;
• Second breakfast – baked sour apples;
• Lunch – meatballs, salad;
• Afternoon snack - grapefruit;
• Dinner - vegetable stew.

Day 5:

• Breakfast - cheese, coffee;
• Second breakfast - cucumber, tomato, pepper salad, drizzled with olive oil;
• Lunch – chicken, broccoli, cauliflower;
• Afternoon snack - yogurt;
• Dinner - 2 eggs, vegetable salad.

Day six:

• Breakfast - buckwheat porridge with milk;
• The second breakfast - grapefruit;
• Lunch - chicken soup, toast;
• Afternoon snack – Kefir;
• Dinner - grilled eggplant, fish.

Day seven:

• Breakfast - egg squid salad, apple;
• Second breakfast - Greek salad;
• Lunch - red borscht, bread;
• Afternoon snack - grapefruit;
• Dinner - grilled mackerel with vegetables.

type 2 diabetes menu

With type 2 diabetes, it is necessary to exclude fast carbohydrates from the menu because. They can cause a sharp rise in blood sugar. Patients should avoid all products with a glycemic index of more than 50-55 units. The above menu is suitable for diabetics. Also relevant are dietary cooking methods, low-fat fish and meat, and dairy products.

Two week low carb diet menu

For those who prefer a strict approach to weight loss in a short period of time, there are more restrictive diets. A two-week low-carb diet menu (daily food divided into meals).sky:

• The first time - 200 g of chicken, 300 ml of vegetable juice, 2 glasses of water, a glass of green tea, herbal decoction (chamomile, lemon balm, rose hips). Drinking alcohol was associated with every day throughout the diet;
• The second portion - a handful of nuts, half a grapefruit, tomatoes, a piece of boiled fish, kefir;
• Third – apples and steamed meat;
• 4. One stew, lean meat steamed balls;
• 5-boiled eggs, pea soup, 150g chicken, yogurt;
• 6th - 2 oranges, a glass of milk, an omelette made with the whites of 2 eggs;
• Day 7 - 200 grams of red fish, vegetable salad, coffee without sugar;
• 8. A few slices of hard cheese and boiled chicken;
• Day 9 - Vegetable soup, omelette, kefir, coffee;
• No. 10 – Nuts, grapefruit, and meatless wild rice pilaf;
• No. 11 – 150g steamed beef, cabbage and carrot salad;
• No. 12 - lentil soup, 100 grams of ham, banana, coffee;
• 13th - Vegetarian soup and bread;
• 14th - Heavy drinks, kefir, nuts.

This diet is only suitable for healthy people. For a longer-term low-carb diet, say a month, you can use the Dukan system and stick to his menu.

low carb diet recipes

Many cookbooks will tell you how to cook on a low-carb diet.

• Soup.They can be cooked in water or broth.
  1. vegetableIncludes the following ingredients: broccoli, cauliflower, some carrots, tomatoes, onions (do not use potatoes). The heads are divided into inflorescences, the rest are cut, immersed in boiling liquid and ready.
  2. mushroom soup:Add chopped mushrooms, grated processed cheese, onions to the broth and add chopped dill at the end of cooking.
  3. Cabbage soup:Boil chopped cabbage, bell peppers, and green beans in water and season with a tablespoon of olive oil.
• porridge.Important in dietary menus because. . . They are a source of fiber and many nutrients. For a low-carb diet, you want to choose grains with the highest protein content. These include buckwheat, oatmeal and quinoa, which are not commonly found in our area. Use water or natural milk without sugar for cooking.

Vitamins for a Low Carb Diet

When on a low-carbohydrate diet, the body becomes deficient in vitamin C. Along with B vitamins, it helps break down carbohydrates. Without D, calcium cannot be absorbed. Chromium and zinc are also required for metabolic reactions. Therefore, on a low-carbohydrate diet, vitamins cannot be taken individually, but vitamin-mineral complexes are chosen. Consulting a doctor can help.

Low-carb diets and biguanides

Biguanide is a drug that lowers blood sugar. Diabetics drink it and sometimes use it to lose weight. If the diet is already low in carbohydrates, what about biguanides? It is recommended for weight loss purposes in cases of diabetes accompanied by obesity, high blood pressure, high cholesterol, cardiovascular system diseases, and other special circumstances.The use of the drug is safe if the daily caloric intake does not fall below 1200 kcal, and alcohol should not be consumed, although the diet does not include biguanides, low-carbohydrate alcoholic drinks (dry wine, whiskey, zero-carb beer) ) are not prohibited.They began drinking a small dose of biguanide - 500 milligrams a day - every night after dinner. After 1-2 weeks, increase and gradually reach 1500-2000mg.

What is possible and what is impossible?

Many products that can be used on a low-carb diet have already been mentioned more than once, but in summary we remind you:

• Meats – veal, beef, rabbit, turkey, chicken and offal;
• Vegetables – leafy vegetables, cabbage, zucchini, bell peppers;
• Egg;
• Fruits - Grapefruit, oranges, lemons, gooseberries, cranberries, strawberries, pomegranates, green apples;
• Nuts – walnuts, almonds, pine, pumpkin seeds, sunflower seeds, sesame seeds;
• Dairy products - plain yogurt, kefir, cottage cheese, sour cream, whole milk.

What not to eat?When following a low-carbohydrate diet, you must not eat any kind of sausages, sweets, bread and rolls, potatoes, rice, semolina, pasta, bananas, grapes, dates, figs, sugar. As with any diet, pickles, smoked foods, sweetened drinks, jellies, mayonnaise, ketchup and fatty sauces are not acceptable. Cooking methods such as frying and deep-frying are not suitable.

Contraindications

Low-carbohydrate diets are not recommended for pregnant women, breastfeeding women, children, and adolescents.

possible risks

Carb deficiency can lead to dehydration, which puts the liver and kidneys at risk. There is also a lack of fiber, which can reduce intestinal peristalsis and lead to constipation. Diet-related risks include reduced brain activity, calcium deficiency and elevated cholesterol.Another unfortunate aspect of a low-carb diet is ketosis. It is characterized by an increase in ketone bodies - fragments of carbohydrates - products of the breakdown of fats. They are formed in the liver from fatty acids. Possible complications are related to the possibility of poisoning the body, the possibility of damage to vital organs (liver and kidneys).

Comment

According to reviews from people who have lost weight using a low-carb diet, they have indeed lost weight successfully. Sometimes it reaches 10 kilograms in a month. Many people point out that this is much easier than others because. . . not limited to protein or fat (depending on which one is chosen).Another advantage they point out is that you won't pounce on your food when you're done. By focusing on moderation, you can maintain your current weight over the long term.