Does the carbohydrate work?

What is a carbohydrate diet?

A non-carbohydrate diet is a diet that involves limiting carbohydrates in the diet. On the abandonment of carbohydrates( or on the control of their quantity) many popular diets are based - from the diet regime of Montignac and the protein diet of Ducane, ending with a low-carbohydrate keto diet.

Despite the fact that carbohydrate does not require counting and reducing calories( it is enough only to cut carbohydrates), most often it does lead to weight loss. One of the main reasons is that the vast majority of products harmful to the flat stomach are carbohydrates.

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Diet without carbohydrates: the pros of

Obesity is always associated with a violation of the balance of insulin and other hormones that utilize the energy of carbohydrates from the blood. The body does not seem to understand that the calories are enough and do not start saturation signals, demanding fast carbohydrates and causing overeating - which leads to a set of excess weight.

  1. Normalization of the metabolism of .Constant "snacks" sweet break the normal production of insulin and lead to the development of diabetes. Abandonment of carbohydrates gradually normalizes the production of insulin, causing the body to spend stored calories in fatty tissues, rather than demanding glucose from fast carbohydrates.
  2. Loss of hunger and decreased appetite .After digestion carbohydrates from food fall into the blood in the form of glucose. After a few hours, the glucose level decreases and there is a feeling of hunger. The carbohydrate diet and rejection of carbohydrates break this mechanism and the person ceases to suffer from bouts of hunger.
  3. The sharp decrease in the caloric content of the diet .The restriction of carbohydrates in the diet leads to a sharp, but inconspicuous decrease in calorie intake by 20-25%.The reason is that in a normal diet, carbohydrates are not only the main source of energy, but also the main source of "empty calories" leading to weight gain.
  4. A diet without carbohydrates means giving up gluten. The carbohydrate diet means rejecting products from wheat flour containing gluten. Despite the fact that a direct allergy to gluten occurs in only a few, more research suggests that gluten can be harmful to metabolism.

How many carbs are allowed?

It should be noted that a carbohydrate diet does not require a reduction in carbohydrates to zero. The complete absence of carbohydrates harms the digestive process( fiber is also a carbohydrate) and deprives the metabolism of almost all vitamins, as protein and fat products can not serve as a substitute.

The upper limit is 50-80 g of carbohydrates per day( 1).This amount of carbohydrates does not interfere with the process of carbohydrate ketosis, since most of them will use the brain. However, the source of carbohydrates plays a decisive role - it should be carbohydrates with the lowest glycemic index.

Products on the carbohydrate diet

The basis of nutrition on the carbohydrate is meat and dairy products( meat, fish, eggs, cheese), healthy fats( from olive oil and coconut fat, to nuts and avocados) and green vegetables( broccoli,leaves of lettuce) - sources of fiber and vitamins.

It is allowed to consume beans, lentils and other legumes, buckwheat and kinoa in moderate amounts( not more than 50-60 g per day), as well as one or two small fruits in the morning for breakfast. Whey protein is recommended as an easy source of "right" calories, but its use is optional.

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The menu of the carbohydrate diet

The below menu of carbohydrate nutrition is calculated for a man of 175-180 cm height and 80-85 kg weight, having 20-25% body fat. Recall that to calculate the daily calorie rate it is important to know how much fat in the body - it is not considered in the calculations, since it is a "ballast".

Daily Calorie Rate - 2,400 kcal;the norm of calories for weight loss is 2000 kcal;daily intake of carbohydrates - no more than 80 g( 320 kcal);fat intake - 40-50% of the total calorie content( from 800 to 1000 kcal or 80-100 g of fats), the consumption of proteins - the remaining 640 kcal( 160 g).

Breakfast

  • Three eggs eggs with milk, cheese or bacon( 420 kcal, 24 g protein, 35 g fat, 2 g coal)
  • Apple and a portion of protein cocktail( 200 kcal, 24 g protein, 2 g fat, 20 g)

Lunch

  • Fried chicken breast, 200 g( 350 kcal, 60 g protein, 15 g fat, 1 g of coal)
  • Lentil portion, 60 g( 212 kcal, 15 g protein, 0 g fat, 36 g coal)
  • Olive oil, 10 g( 90 kcal, 10 g fat)

Snack

  • Portion of protein cocktail( 120 kcal, 24 g protein, 1 g fat, 2 g of coal)
  • Handful of almonds, 30 g( 170 kcal, 6 g protein,15 g of fat, 6 g of coal)

Dinner

  • Salmon steak, 150 g( 220 to32 g protein, 9 g fat, 0 g coal)
  • Portion of green beans, 150 g( 50 kcal, 3 g protein, 0 g fat, 10 g of coal)
  • Olive oil, 10 g( 90 kcal, 10 g fat)

Total : 1960 kcal, 185 g protein, 100 g fat, 80 grams of carbohydrates.

Evaluate the proposed menu as a recommendation for calculation - first determine how many calories you need, then select the products yourself. We should also note that it is practically impossible to know the caloric content of ready meals, and it is easier to measure the original ingredients.

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Non-carbohydrate diet is one of the most effective methods of losing weight and fighting excess weight without exercise. It is important that non-carbohydrate does not exclude carbohydrates, but only significantly limits them - otherwise the likelihood of digestion and the development of avitominosis is great.

Scientific sources:

  1. The Ketogenic Diet: A complete guide for the Dieter and Practitioner, Lyle McDonald, source