Low-carb diet - a charlatan or a scientific method?
- Low-carb diet - a charlatan or a scientific method?
- Operating principle
low-carb diet is based on restricting the consumption of carbohydrates (cereals, vegetables and fruit with high starch content) due to increased consumption of protein and fat.There are several varieties of low-carb diets, differing restrictions on the type and amount of carbohydrates consumed.
Purpose low-carbohydrate diet
low-carb diet is usually used for weight loss.According to nutritionists, some low-carb diets, including the Atkins diet, in addition to removing the excess weight, and good for your health, because it reduces the risk of heart disease, certain cancers, hypertension, diabetes mellitus and metabolic syndrome.Most of diet - not only the low-carb diet - contribute to lowering cholesterol and blood sugar sugar in the blood - a very important indicator , at least for a while.Low-carb diet improves HDL cholesterol and triglyceride levels a little more than a diet high in carbohydrates.However, it is important not so much the amount of carbohydrates consumed much of their quality, that is the source.Whole grains, legumes, vegetables, fruits and low-fat dairy products, tend to be much healthier than candy, white bread and rice, potato chips and other carbohydrate sources nanaturalnye.
This low-carbohydrate diet recommended
low-carbohydrate diet is recommended for those who:
- wants to change eating habits;
- prefer products provided low-carb diet;
- looking for a weight loss diet that restricts the intake of certain carbohydrates;
- aims to improve overall health.
Before embarking on any diet, consult your doctor, especially if you have chronic diseases, including diabetes mellitus Diabetes - threatening and incurable disease .
Read more about low-carb diet
As the name suggests, low-carb diet limits the amount of carbohydrates consumed.Carbohydrates - a type of nutrients that are found in many foods and beverages.Most carbohydrates occur naturally in plant foods such as cereals.The finished food contains carbohydrates in the form of starch or sugar.
natural sources of carbohydrates:
Our body uses carbohydrates as the main energy source.During digestion sugar and starch are converted to monosaccharides which are then fed into the blood stream (blood sugar (glucose) in the blood).Since glucose is distributed by the blood stream to all cells of the body, which penetrates via insulin.Some glucose is used by the body to produce the energy needed for life (for intense exercise and to perform vital functions, including breathing).Additional glucose is stored in the liver, muscle and other cells for later use or is converted into fat.
Scientific substantiation of a low-carb diet is that insulin promotes the use of sugar for energy, thereby preventing the breakdown of fats in the body.Proponents of low-carb diets believe that a reduction in the consumption of carbohydrates leads to a decrease in insulin levels.As a result, the body is forced to burn stored fat for energy, which ultimately helps to lose weight How to lose weight - the basic principles and reduce the risk of various diseases.
typical low-carb diet menu
In general, the emphasis of the low-carb diet is made on the use of the protein, ie meat, poultry, fish, eggs and some vegetables with low or no starch content.Low-carb diet is usually excludes or limits the consumption of cereals, beans, fruit, white bread, sweets, pasta and starchy vegetables, and sometimes nuts and seeds.Daily limit carbohydrates in the low-carb diet is 50 to 150 grams.Some low-carb diets drastically limit the intake of carbohydrates in the diet initially, and then gradually increase the amount of carbohydrates allowed.
risks and side effects of a low-carb diet
sharp and significant reduction of carbohydrates in the diet can lead to various temporary side effects, including:
In addition, some low-carb diets restrict carbohydrate intake so that can lead to nutritional deficiencies (vitamin deficiency), which is fraught with problems such as constipation, diarrhea and nausea.Some low-carb diets such as the Atkins diet, provide an additional intake of salt (in small amounts), as well as vitamins or dietary supplements Food additives - basic classification , to prevent side effects.
In addition, it is known that a sharp reduction in carbohydrate intake to less than twenty grams a day can lead to ketosis.Ketosis - a condition in which the blood increased levels of ketone bodies (monosaccharides, the product of fat digestion).Ketosis occurs when the body does not have enough sugar (glucose) for energy, and it breaks down fat, which leads to increased levels of ketones.Manifestations of ketosis can be nausea, headache, mental fatigue and bad breath.