Low-Carb Diet

To maintain normal life, our body needs the energy that it receives from food. The source of energy can be proteins, fats and carbohydrates. But a priority energy source for the body - this carbohydrates, the decay of which is not formedby-products. In fact - pure energy. It is stored in the form of glycogen in the liver and muscles, and with the breakdown of glycogen, glucose is formed, a good source of energy.

If the body stops receiving carbohydrates,The pancreas is supposed to produce glucagon - a substance that converts glycogen into glucose. However, when there is no more glycogen in the body, he must receive energy from proteins and fats. Low-carbohydrate diet is based on decrease in carbohydrate intake, so that the body begins to receive food from fatand proteins, consuming fat reserves, rather than accumulating them. Adherents of this diet are convinced that when using carbohydrates, insulin is actively produced (without it, body tissues do not metabolize carbohydrates), and this can lead to problems with the pancreas and diabetes (a sharp increase in the concentration of glucose in the blood due to lack of insulin).

The most famous low-carb diets - is the Atkins diet, meat diet and the Kremlindiet. Low-carbohydrate diet is considered sparing, strict restrictions are possible only at the very beginning. In fact, it's not even a diet, but a type of food. However, there is a possibility that this diet will have to be observed for a long time. It happens that after giving up the diet, you lose weight again, and then - again, hello, low-carb diet!

Low-carbohydrate diet is not like a protein diet. It is based on the use of a large number of proteins (animal and vegetable), a sufficient amount of fats (also animals and plant). The amount of carbohydrates is limited. It must be complex carbohydrates that have low glycemic index (this index reflects the rate of cleavageproduct and its conversion to glucose). Low-carbon diet involves the consumption of meat, fish, seafood, dairy products, some vegetables.

Of meat You can eat poultry (chicken, duck, goose, quail, turkey), lean beef, ham, beef liver, lamb, veal, rabbit, game. It is also useful a fish - herring, cod, mackerel, salmon, trout, sardine, etc. Can and should be consumed seafood - Various molluscs and crustaceans. Of dairy products suitable low-fat cheese, cottage cheese. During a low-carb diet, you can eat vegetables, as are different kinds of lettuce (lettuce, arugula),cabbage (broccoli, kohlrabi, Brussels, color, sauerkraut), greens (celery, mint, parsley, dill, etc.), onions, garlic, cucumbers, tomatoes, peppers, eggplant, pumpkin, zucchini, legumes (peas and beans) and others. Eggs (better soft-boiled) and mushrooms are allowed.

However, a low-carbohydrate diet strictly prohibits products with a high glycemic index, in particular bread and pastries, pastaproducts, potatoes, beer, rice, breakfast cereals, carbonated drinks, liqueurs, sweet fruits and berries and juices from them. Simply put - under the prohibition of flour, sugar and starch.

For the normal functioning of the body, a low-carbohydrate diet requires a presence in the diet cellulose. It improves digestion and helps the body cope with an unusual diet for it. Fiber is in beet and carrots. It is also necessary to take fish oil and multivitamins - a low-carbohydrate diet is not always able to provide a normal balance of vitamins or minerals, especially potassium, which is easily washed away from the body without accumulating. As source of fat it is better not to choose oils, but seeds, nuts, fatty fish.

Since the byproducts are formed during the breakdown of fats and proteins, a low-carbohydrate diet implies drinking lots of water! Water removes from the body slags and exchange products. To introduce a low-carbohydrate diet should be gradually, accustoming the body to a new diet. The first few weeks can be felt a decline of strength, lethargy, weakness - they must pass as soon as the body switches to another source of energy.

Low-carbohydrate diet is goodthat it is soft and gentle, after finishingThe transition period rarely causes discomfort. It helps maintain high activity of metabolic processes, burn fat. However, the condition of the skin and muscle mass remains normal. The number of calories consumed is reduced slightly. The size of portions is unlimited, as is the frequency of eating (although the optimal frequency is 3-4 times a day).

What can be dangerous low-carb diet? It is appointed for a rather long time, andyour body's response to a change in diet can be unpredictable. Therefore, before you sit on a low-carb diet, talk to your doctor. Low-carbohydrate diet is not suitable for those who can not refuse from flour, sweet, fruit and vegetables. Eating large amounts of meat can lead to increased cholesterol levels. A large amount of protein can cause problems with digestion and kidneys (do not forget about fiber!).

Low-carb diet is contraindicated children, adolescents, pregnant women, breastfeeding mothers, diabetics, people with chronic illnesses, as well as after surgery or a serious illness.

So, a low-carbohydrate diet suits those who do notwants to count calories, is ready to wait for the result for several months and is able to limit his diet. However, low-carbohydrate diet has some contraindications, so consultation with a doctor will not be superfluous.