Disputes over low-carb diets do not cease. But despite it, low carb diets today are the most popular among dieters. The principle of such a diet is appealing: eat all you want, and thinner! The main thing is to know what you can eat.
Fans of low-carb diets are of the opinion that the power of modern man is the carbohydrates in food: bread and flour products, cereals. At the same time in our diet produced a serious shortage of proteins. Thus, the disturbed balance between fats, proteins and carbohydrates. When our body receives too much carbohydrate, we will gain weight very quickly.
The idea of low-carb diets: if excessive consumption of carbohydrates causes obesity, reduce their number in order to force the body to process the accumulated fat deposits.
There are several varieties of low carb diets: the Atkins diet, protein diet, and others. Like most other diets, low-carb diet has its advantages and disadvantages. First, it is more suited to women than men because of the peculiarities of the female body, with great difficulty ridding fat. For many women, low-carb diet can be a real chance to lose weight.
Low-carb diet is especially effective in combination with fitness.
Switch to low consumption of carbohydrates should be slowly, gradually reducing the intake of carbohydrates and therefore increasing the number of proteins.
Refusing carbohydrates completely impossible – you can achieve the opposite result: when a strong deficit of carbohydrates the body perceives it as a threat and begins to make fat deposits. Consumption of carbohydrate should be approximately 1-1,5 g and protein – 5.4 grams per kilogram of body weight.
Protein foods: meat, poultry, fish, eggs, cheese and other dairy products. These products can be a fairly varied menu. Low-carb diet also does not prohibit a seeds and nuts.
For those who wish to use the low-carb diet for weight loss – following the recommendations of doctors. Calorie diet can be changed by decreasing or increasing the intake of carbohydrates. For example, if a daily intake of carbohydrates should be 55 g, then for three days to eat 165 grams of carbohydrates. This amount of carbohydrate should be divided into three days as follows: for 1 day for 15 g, on second day – 50 g, on the third – 100 g. This little trick will not allow the body to slow down your metabolism and thus reduce lipolysis. You should also drink at least 2 and no more than 3 liters of fluid a day – this will help bring the body of the breakdown products of proteins.
Disadvantages low-carb diet lies in the fact that, together with flour products and sweets you will have to give up cereal, some fruits (eg bananas), some vegetables and potatoes.
As a result, you’ll experience some physical and mental weakness. If you choose low-carb diet, plan it for the holiday period.
Sample menu low-carb diet for the day.
Breakfast: 150 g low-fat cottage cheese, half an apple, three eggs. This amounts to 15 g of carbohydrates and fats, 40 grams protein and 345 kcal.
Snack: salad of tomatoes and cucumbers, dressed with vegetable oil (1 tablespoon), 300 g lean beef. This is – 15 g carbohydrate, 20 g fat, 50 grams protein and 415 kcal.
Lunch: same as a second breakfast.
Dinner: 250 grams of fat cottage cheese and 5 eggs or fish. Nutrition – 10 g carbohydrate, 30 g fat, 75 g protein and 325 kcal.