Low-carbohydrate diets are in vogue again, though the harm to their body’s long-proven. Especially popular among athletes such diets, as do help to lose weight quickly. And what will happen tomorrow – is this someone to care about in my youth, when the most important thing – a record.
Food – a source of energy
It is known that the source of the energy needed by the body for life, is food. Today well established that with proper, balanced nutrition when your body is getting enough of all the necessary substances for energy uses carbohydrates. This is the most accessible and safe form of fuel. If “the furnace” are proteins or fats, in their combustion by-products are obtained, which have harmful effects on the body.
Proponents of low-carbohydrate diets say that if a person is not getting enough carbohydrates to fuel the body begins to use fat stores. This is true. But as a result of intensive decomposition of fat in the blood accumulates a large amount of ketones (byproducts of fat breakdown).
The consequence is metabolic acidosis (ketoacidosis) and acetone poisoning (acetone dissolves the fatty components of cells).This dramatically disrupted delivery of glucose (glucose – a universal fuel that will eventually be obtained from any of the products) to the cells of tissues that leads to disruption of the internal organs. The first to suffer central nervous system – the person becomes sluggish, lethargic, sleepy. In severe cases, this condition can go into a coma. There are respiratory failure, kidney function was affected.
Proponents of low carb diets believe that carbohydrates contribute to increased production of insulin required for their assimilation into the body, which in turn causes a depletion of the pancreas and diabetes mellitus (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 number of carbohydrates they are converted into excess fat stores.
One of the main arguments of supporters of the low-carb diet is that this diet is not straining the pancreas, as blood enters the constant small amount of glucose. But the same thing happens in the use of complex carbohydrates, which are part of vegetables and cereals. And finally, the last argument – ketone bodies contribute to the suppression of appetite. Still, it’s toxic products, and arsenic also suppresses appetite, but for some reason no one uses for weight loss.
The good news is that low-carbohydrate diets of today are not so extreme, like its predecessors, which were in vogue a few years ago, and allow a certain amount of carbohydrates with low glycemic index (GI – a measure that indicates how quickly blood sugar rises after ingestion of a product).
So what is it – the low-carb diet?
Low-carb diet – it’s protein diet, which limited both fats and carbohydrates. It is a slow diet, since even if the body does not receive a carbohydrate, it takes them out of reserves in the liver and muscles, and only then, when those stocks run out, starts using fat reserves. Therefore, to obtain the effect on low-carb diet you need to sit long enough.
Most people should eat protein food. It’s lean meat, fish, seafood, dairy products and eggs. Of plant foods are also recommended protein rich foods: mushrooms, nuts, seeds, legumes, soy.
For protein foods is necessary (it is emphasized in the diet) to add products, which contain complex carbohydrates with low glycemic index. For example, herbs (dill, parsley, celery, mint, green onion), garlic, Bulgarian pepper, radishes, cucumbers, tomatoes, cabbage, any varieties, eggplant, beets, pumpkin.
Observing the low-carb diet, you should drink plenty of fluids (toxic breakdown products of fats and proteins needed to remove).Drinking water is recommended (including non-carbonated mineral), tea, coffee without sugar.
How does the menu with low-carb diet
Daily food intake in low-carb diet should be four to five times a day, calorie daily diet – 1500 calories:
- first breakfast: 3 boiled eggs, half green (unsweetened) apple (protein – 20 grams, fat – 15 g, carbohydrates – 15 g, total 350 kcal);
- Brunch: 150 g low-fat cottage cheese (protein (20 g);
- Lunch: salad of cucumbers (add 20 ml of vegetable oil), 300 g of lean beef (50 grams of protein, fat – 20 g, 15 g carbohydrates, 415 calories total);
- lunch: a salad of boiled beets with a tablespoon of vegetable oil, 300 grams of cooked lean fish (50 g protein, fat – 20 g, 15 g carbohydrates, 415 calories total);
- Dinner: 250 grams of fat cottage cheese, 200 g of fish (70 g protein, fat – 30 g, 15 g carbohydrates, only 320 kcal).
In order not to ruin their health for a lifetime, this diet is better to observe under medical supervision and laboratory monitoring of blood ketone bodies.