A diet low in carbohydrates, high in fiber, and high in protein is recommended for both diabetes and weight loss diets. This diet works by maintaining stable blood sugar levels, which ultimately helps control your appetite.
At the same time, unlike the no carb keto diet, the low carb is suitable for physical training for drying and can also be observed for a long time, which is definitely a plus. What foods can and cannot be eaten?
Low carb diet - what is it?
A low-carb diet is a diet that requires no more than 100 to 150 grams of carbohydrate per day. Additionally, most foods high in carbohydrates should be vegetables and whole grains, which contain a significant amount of fiber.
In fact, a low-carb diet is recommended for both diabetics (acting as an effective way to keep blood sugar stable) and athletes when training for drying (minus the usual no-carb diet is that itis difficult to exercise on).
Among other things, following a low-carb diet begins a gradual transition to a keto diet, meaning the complete elimination of carbs from the diet - this allows you to tailor the menu in advance to high-protein diets. and fat.
BJU Ratio:
- 40-60% - protein
- 30-40% - fat
- 20% complex carbohydrates
Diet for diabetics
Type 2 diabetes mellitus is a disorder in the ability to regulate glucose levels. The vast majority of cases of this type of diabetes are associated with a diet rich in easily digestible carbohydrates. Also, one of the risk factors is a sedentary lifestyle.
A number of scientific studies show that a low-carbohydrate diet is an easy way to control blood sugar which can reverse type 2 diabetes. On average, after 6 months of carbohydrate restriction, the effect was seen in 60% subjects.
At the same time, a low-carbohydrate diet shows a better result in the treatment of diabetes than taking anti-diabetic drugs in pill form (for example, metformin). Plus, unlike drugs, low-carb carbs don't cause stomach problems or lower testosterone levels.
Low carb diet: what are the benefits?
The main nutrients for the body are proteins, fats and carbohydrates. Carbohydrates, in turn, are divided into simple and complex. During digestion, simple carbohydrates quickly enter the bloodstream in the form of glucose, causing a sharp increase in energy and causing the release of the hormone insulin.
Later, when glucose levels drop, fatigue sets in, often mistaken for hunger - and causes overeating. Additionally, chronically elevated insulin levels block the body's ability to use fat stores for fuel.
If every 2-3 hours a person "feeds" their body with simple carbohydrates, the processes of insulin production fail. Ultimately, this can lead to the development of diabetes mellitus and associated obesity. A low-carb diet and foods high in fiber will solve this problem.
Carbohydrate-free diet
The main goal of a low carbohydrate diet is to eliminate simple carbohydrates. First of all, you need to completely abandon sugary and starchy foods (sugary carbonated drinks, juices, fruit drinks, ending with pies, sweet pastries and cakes), and also remove starchy foods (potatoes and white rice) from the diet.
You can eat meat, fish, mushrooms, dairy products (eggs, cottage cheese), green vegetables (broccoli, green beans, spinach, celery), lettuce, nuts, berries (in small amounts). At the same time, the significance of a low-carb diet is not just in selecting foods from the list, but at least a rough understanding of the total glycemic load of the foods you eat per day.
What you cannot eat:
- foods high in refined carbohydrates
- sugar, flour and sweet
- White bread
- starch-rich products
Product tables
A low-carbohydrate diet prohibits (or restricts as much as possible) all high-carbohydrate foods. Foods high in carbohydrates are okay, but in moderation. Foods without carbohydrates can be eaten without control (but in adequate amounts). Note that for weight loss or when eating in order to normalize insulin levels, the total glycemic load should not exceed 60 units per day.
Foods rich in carbohydrates:
- potatoes, pasta, white rice
- soft drinks, juice
- pastries, sweets
- Sugar / Honey
- dried fruits
- sweet fruits (mango, banana, pineapple)
Medium Carbohydrate Foods:
- whole grains (buckwheat, quinoa, bulgur)
- coarse oatmeal
- unsweetened fruits (orange, melon, kiwi)
- berries
- green vegetables
- sweet potato (yam)
- brown rice (in moderation)
Foods without carbohydrates:
- meat, fish, eggs
- cottage cheese and cheese
- dried mushrooms
- nuts
- lawyer
Is it suitable for losing weight?
A low carbohydrate diet is one of the main weight loss and drying diets. At the same time, refusing carbohydrates can lead to weight loss even without playing sports - in most cases, weight gain is not associated with a lack of physical activity at all, but with overeating andto an abundance of bad foods.
However, since a low-carb diet does not limit the calorie content of the diet, it is more difficult to lose weight on this diet than on a completely zero-carb diet. In particular, it may work for men (they have high energy costs) - but not for women (they need fewer calories).
Low-carb workouts
Since a low-carb diet does not have clear recommendations and requirements for the CBFD diet, it cannot be a full-dry diet. In addition, it is not suitable for training for the purpose of gaining muscle - in this case, men should consume at least 300g of carbohydrate food per day.
Basically, a low-carb meal is suitable as an introductory step to a full-fledged zero-carb diet, as well as a daily diet after the keto phase. While a low-carb diet can help obese and high BMI people lose weight, the result is achieved more through an overall normalization of the diet, and not through the diet itself.
A low carbohydrate diet is a diet that involves reducing carbohydrate foods to 100-150 grams per day. Despite the fact that on the Internet you can find detailed lists of foods that can and cannot be eaten on a low-carbohydrate diet, its logic is not at all to choose a food from the list, but toobserve the rate of carbohydrate intake above (or in controlling the total glycemic load). . .