Is a slimming low carb diet effective? According to some dietary concepts, the reason for weight gain is mainly excess carbohydrates. Resigning from them is the simplest way to achieve a slim figure. We present a sample menu for a week based on low carbohydrate products.
A low carbohydrate diet is a diet that is based on reducing the intake of carbohydrate products below the values recommended by official institutions and nutrition standards of the population, which currently amount to 45-65% of energy in the daily diet. At the same time, the share of healthy fats in meals increases.
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Low carb diet – principles
A low carb diet can often be found under the name LCHF from English low carb high fat. This diet also increases the proportion of protein, but not to the extent that in high-protein diets (20-30%).
Low-carb diets include popular eating styles and ready-made food programs, including Paleo, Atkins, South Beach, Kwasniewski. There are several varieties of diet with a restriction of carbohydrates
• moderate – providing 26-45% of energy in the diet,
• low carbohydrate – providing less than 130 g of carbohydrates per day (less than 26% of energy with a diet of 2000 kcal),
• ketogenic, very low carbohydrate – providing 20-50 g of carbohydrates per day (4-10% of energy with a diet of 2000 kcal).
The division into the types of low-carb diets is due to the fact that the minimum amount of carbohydrates necessary for brain work is the value of 130 g. However, in most people with a carbohydrate intake of 20-50 g per day, the body enters a state of ketosis, in which the basic source of energy for all body cells in this brain become ketone bodies (a product of fat metabolism), not glucose (a carbohydrate metabolism product).
Low carb diets do not make strict recommendations on how to cook meals or how much calories you eat. The key is to provide the body with sufficiently small portions of carbohydrates and supplementing calorie deficiencies resulting from the reduction of carbohydrates with a higher intake of healthy fats.
Regardless of the low carbohydrate diet variety, it is always recommended to base on unprocessed food, eat green leafy vegetables and cruciferous vegetables, nuts, almonds, seeds, eggs, fish, unprocessed meat, fat natural dairy products and avocado, coconut and olive fats.
To strictly adhere to the recommended carbohydrate intake, it is necessary to read the tables of nutritional value of food products and carbohydrate counting in meals. Carbohydrates do not include fiber, only those that are digestible in the digestive tract.
Very helpful tools to help control carbohydrates are online calculators and smartphone applications.
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Low carb diet – what can you eat?
Low carb diets are not completely carbohydrate-free diets, but you must be aware that they are found not only in cereal products (bread, pasta, cereals, flakes, etc.) or sweets, but also in fruits, dairy products, legume seeds, and in very small amounts in most vegetables.
In meals, eggs in various forms, salads and the main dishes of meat combined with vegetables play an important role. This way of eating promotes food from local producers, meat from the farmer best, dairy products from small local dairies, where the fat content in the products is higher than in those typically available in stores.
For drinking, carbonated and non-carbonated water is recommended. Between meals in the absence of hunger, you can drink black coffee or a small addition of milk or cream. If you feel hunger for coffee, you can add cream without restrictions. LCHF diets are very popular. bulletproof coffee – coffee with butter or coconut oil.
From alcohol, red or white dry wine, vodka, gin, whiskey and brandy are occasionally allowed, but only with water or lime juice.
Low carb diet – contraindicated products
Low-carb diet forbidden for sweets and sweet drinks are carbonated drinks, non-carbonated, energy, isotonic, cakes, wafers, chocolate, candies, ice cream, confectionery, breakfast cereals, etc., and beer and colorful drinks from alcohol, as they provide a lot of sugars in the most an unhealthy version.
It excludes chips, bread sticks, crackers, white bread, white pasta and all products made of white flour. Margarine (especially hard in cubes) is also prohibited as a source of trans fats.
Depending on the carbohydrate intake you need to strongly reduce or completely eliminate the sources of complex carbohydrates, ie thick cereal, rice, potatoes, sweet potato, wholemeal bread, whole grain cereals, etc. Small amounts of root vegetables (beets, carrots, parsley, celery) are allowed ) and legumes.
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