- Low-carb diet - a charlatan or a scientific method?
- Operating principle
As our body gets the energy for life
Our body gets the energy needed to sustain life, as a result of food processing. When the food arrives adequate amounts of protein, fat and carbohydrates, the body as a source of energy selects carbohydrates. In the decay of carbohydrates obtained pure energy without any by-products of decay. The body stores this energy in the muscles and liver as glycogen, which is obtained by the decay of a simple sugar - glucose (other than fuel).
What will happen if the body will cease to act carbohydrates? It appears, at first in the pancreas starts producing glucagon, which starts using the glycogen reserves in the liver and muscles, yielding glucose from glycogen. Once all of the glycogen stores run out, the liver begins the process of obtaining glucose from fats and proteins, which are formed during the decay is not completely safe by-products. By the way, on this property built all the body exercise for dieters: they should not be too intense, but it should last at least an hour, but in this case running out of carbohydrates and the body begins to use fat reserves.
What is a low-carb diet
Proponents of low-carb diets believe that carbohydrates contribute to the increased production of insulin
The principles of action of insulin - the science of saving lives
Required for their assimilation of body tissues, which in turn causes a depletion of the pancreas and diabetes
Diabetes - threatening and incurable disease
(ie, a sharp drop in insulin production and accumulation of large amounts of glucose in the blood, which is very dangerous for the body). In addition, when a large amount of excess carbohydrates are transformed into fat stores.
When low-carb diet for energy is fat or protein and the amount of insulin in the blood does not change, and the fat is stored and consumed. At the same time no one has ever conducted lengthy studies of the effect of such a diet on the human body. As evidence of its safety lead the traditional power of the North, who eat only meat and fish, while maintaining good health indicators. But it is the tradition that has developed over the centuries, and no one knows how to react to this food the average European, the body is accustomed to very different food.
Recommended today, a low-carb diet is high in protein, a sufficient number of animal and vegetable fats, and a limited amount of carbohydrates only with a low glycemic index (GI - a measure that reflects the speed with which a particular product is broken down in the body and is converted to glucose). The number of calories while lower than normal.
The principle of construction of a low-carb diet
Low-carb diet - based on the principle of the protein diet. The main diet consists of animal (meat, poultry, fish, seafood, eggs, milk and all dairy products) and plant (nuts, seeds, legumes, soybeans, mushrooms) proteins. It allowed a small amount of complex carbohydrates with a low glycemic index. These are the vegetables and herbs like dill
Dill: benefits and harms of fragrant spices
, Parsley, celery, mint, garlic, green onions, bell peppers, radishes
Radish: useful properties and rules of use
, Cucumbers, tomatoes, cabbage all varieties, eggplant, beets, pumpkin. Be sure to drink plenty of fluids (at least 1, 5-2 liters) - is necessary for the excretion of the decay products of protein and fat.
This diet helps to maintain a high activity of metabolism, burn fat and maintain normal skin and muscle. However, during the transitional period (which is a few weeks), when there is a reorganization of the body to another method of obtaining energy for a while will be a shortage of energy in the form of lethargy and weakness. Normal condition after the switch to a different organism "fuel".
The risk of this diet is that it makes no sense to assign a short time (just will not effect), and while no one knows exactly how your body will react to this change in metabolism. In any case, before going on a low-carb diet is best to consult with your doctor.
Sample menu for low-carb diets
Eating at a low-carb diet should be at least four times a day:
- Breakfast: 3 boiled boiled eggs (soft-boiled eggs are better absorbed), 150 g low-fat cottage cheese, half green (unsweetened) apple (protein - 40 g, fat - 15 grams of carbohydrates - 15 g in total of 350 kcal);
- Lunch: salad of cooked beets with a tablespoon of vegetable oil, 300 grams of lean beef (50 grams of protein, fat - 20 grams, 15 grams carbohydrates, only 415 calories);
- lunch: a salad of tomatoes and cucumbers with a tablespoon of vegetable oil, 300 g boiled fish (50 grams of protein, fat - 20 grams, 15 grams carbohydrates, only 415 calories);
- Dinner: 250 grams of fat cottage cheese, two soft-boiled eggs (protein 70 g, fat - 30 grams, 15 grams carbohydrates, only 320 calories).
Total for the day turns out 1,500 calories (a very few), with, as you can tell from this diet, a person does not feel hunger. Diet is very tempting, but it can be used only healthy people, and no one can predict how it will affect their health.