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Low-carb diet

Low-carb diet is effective for weight loss due to the consumption of food containing low amount of carbohydrates. It is proven that a low carbohydrate diet reduces blood levels of insulin, and this, in turn, reduces appetite. Reduce appetite also if this diet ketone bodies that are formed due to the greater consumption of fats. The ratio of food nutrients in a low carbohydrate diet should be something like this: carbohydrates – 30% proteins – 30% fats – 40%. That is, is to eat more fats (vegetable and animal) and proteins, and carbohydrates – less. While consumption of carbohydrates should be low glycemic index – a measure that reflects the speed of digestion of any product in human body and converting it into glucose.

Low-carb diet requires adherence to certain rules. So, you need to drink a lot of liquid. Better if it is non-carbonated mineral water, a bottle of which you need to carry always. Liquid is essential for the metabolism of fat cells (lipolysis). Washing out kidney, it removes from the human body ketones, which are allocated to fat cells and burned as an energy source. In addition, you need to take extra potassium in the form of mineral-vitamin complexes. Not to take food containing much sugar and starch. There is a need to frequently (up to 5-6 times a day), and after every meal must be a small feeling of hunger. Dinner should not be late and after snacking is not. And yet, at high physical exertion should be consumed per day to 200gramm of carbohydrates, while a small – to 100граммов.

And now about the foods that you can eat during low carbohydrate diets. Of meat you can eat lean beef and veal, chicken, duck and goose, Turkey and rabbit, venison and lamb, ham, quail and ostrich. You can also eat all sorts of marine fish, shellfish and crustaceans. From dairy products are allowed to eat fat-free cheese. In unlimited quantities you can eat vegetables and greens.

Completely from the diet should eliminate foods that contain an excessive amount of carbohydrates. It's products like pasta and flour products, potatoes and rice, sugar (including brown) and corn, sweets and fruit juices, dried fruits. The consumption of animal fats (fat cheese, sour cream, butter) should be restricted. Better to give preference to vegetable fats, particularly olive oil. In addition to regular table sugar, forget about the fructose (natural sugar that forms in fruit) and glucose, dextrose (a type of glucose) and honey, molasses, lactose andmaltose.

This diet supports the high activity of metabolic processes, burns fat and supports in a normal state muscle mass and skin. But for the first few weeks (the transition period) you can feel a lack of energy, manifested by weakness and lethargy. This will continue until such time as the body will not switch to another fuel. It is worth noting that this diet is not appointed for a short period of time, as in this case, to achieve the effect will fail. And yet, before you try it on yourself, you need to consult with your doctor.