2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Today, the sporty and healthy body is in fashion and the pursuit of it is the reason for the emergence of all kinds of diets. They are so many that confusion is inevitable.
Among the sea of proposals is and low carb diet. It is not intended for athletes or people who live and work at high speeds, but for the mass modern man.
He has no dynamic daily routine, is not an active athlete, but wants to get rid of excess body fat.
It is also a good suggestion for those who belong to the group of people struggling with obesity, and their insulin sensitivity is impaired.
What this diet promises are not miracles, but improvements in the composition of the body and its general health.
The essence of a low-carbohydrate diet
A low carb diet is a way of eating, which limits carbohydrates in the diet to a minimum to keep insulin levels low.
Keeping your insulin low helps you lose weight more effectively because your body uses its stored fat as a source of energy.
It must be distinguished immediately low carb diet from ketogenic nutrition. In the latter, ketosis is achieved, while in a low-carbohydrate diet, ketosis is only an option.
Along with fats, carbohydrates are one of the two main sources of energy for the body. In the absence of energy, this role can also be performed by proteins.
When limit carbohydrates in the diet, the body begins to use fat for fuel, limiting the flow of glucose to the muscles. Insulin levels are kept constant, there are no sharp jumps and falls. Avoiding fast carbs does not allow sudden spikes in insulin levels.
The main advantage of a low-carb diet is increased protein intake. More protein in the diet creates a feeling of satiety.
Adding extra fat is a misunderstood point of this diet, as the idea of fat is always associated with being overweight. They are needed to cover the calorie deficit with reduced carbohydrate intake.
Essential fatty acids, on the other hand, are involved in cell structure and are important in regulating the immune system, inflammatory processes and metabolism in the body. The right low carb diet requires more fat.
The diet maintains low levels of insulin and the body gets the energy it needs from the oxidation of fats and to a lesser extent amino acids.
What foods should a low-carb diet include?
There is no general formula for a low carb diet. It is customary to take 2 to 3 grams of protein per kilogram of body weight and few carbohydrates. Protein is obtained from sources that contain a minimum of carbohydrates.
- meat and meat products;
- fish and seafood;
- eggs and egg products;
- cheese, yellow cheese, cottage cheese;
- protein shakes.
Small amounts of carbohydrates are best to come from sources that have a low glycemic index such as brown rice, oatmeal, whole grain bread, peas, lentils and others that saturate best.
Vegetables are mandatory in sufficient quantities. For those who fear that vegetables can disrupt their diet because they contain more carbohydrates, the explanation is that they are not the same as in confectionery. Slow carbohydrates in vegetables are not only not harmful, but also useful for nutritional balance. They are enriched with minerals and fiber that will help the body in the diet.
Fruits should also be present often enough in the menu. Antioxidants, vitamins, minerals, and fiber help the digestive and excretory systems.
Water intake should be increased. Hydration must be significantly increased, because without enough water and in the absence of enough fiber, if you do not eat vegetables and fruits in larger quantities, it will lead to significant difficulties in food processing. It takes about 2-2, 5 liters of water per day.
Fats are obtained from seeds, nuts and vegetable oils, olive oil, lard, butter, cream, melted cheese, coconut oil.
A good suggestion for a nutritious diet are sprouts. They give an exotic taste, in addition they contain vitamins, minerals and amino acids. They will avoid additives, and the need for them is covered naturally with food.
How does a low carb diet work?
To understand the essence of the action of a low-carbohydrate diet, you need to understand what happens when you eat carbs.
The first option is to break down carbohydrates into glucose and use them for energy. They are most preferred as food by the muscles and brain.
If the body does not use them for energy, carbohydrates are converted to glycogen and stored in the liver and muscles. All carbohydrates are broken down to glucose before use.
If glycogen stores are occupied, carbohydrates are converted into fat and accumulated in the body. And that's where the problems of obesity and related health problems with diabetes and high cholesterol come from.
Therefore a low carb diet will do a good job of those at risk of high blood sugar and bad cholesterol.
Low carb diet and physical activity
Most people who follow this diet combine it with some sport. In addition to physical benefits, sport also brings physiological benefits.
Training should be properly planned when such a diet is applied. When a simple low-carb diet any training is acceptable, but if the goal is necessarily ketosis, then strength training should be shorter, especially if it is intense.
Tips for a low carb diet
- When applying this diet, the most important goal is to eat real food, not processed. Clean meat, fish and vegetables are what you should look for as food in this type of diet.
- You should not take long breaks without food. Hunger is not the goal of this diet. Intermediate meals are needed.
- It is not necessary to eat rice, potatoes and bread at every meal. It's just a healthy diet that teaches a person to avoid harmful foods with preservatives and replace them with healthy products.
- Each meal should consist of one of the following types of food: meat, fish, seafood, eggs. The meat can be beef, veal, chicken, turkey, rabbit. For fish and seafood you can choose between salmon, cod, shrimp, mussels, trout, tuna, mackerel, sea bass, tilapia and others. Eggs are the main source of protein. Of the vegetables, the most suitable are broccoli, cauliflower, spinach, asparagus, onions, cabbage, cucumbers and others. Fats are obtained from olive oil and coconut oil.
Low carb diet it is not a panacea. Everyone will determine for themselves whether this way of eating is suitable for him, whether he can get used to eating in this way for a long time.
Diet makes it possible in the long run to lose weight, to regulate blood parameters in diabetes, high blood pressure and hormonal imbalance and in this sense is one of the opportunities to do something for a healthy lifestyle.
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