The world's leading experts developed a diet that limits the presence of carbohydrates in the diet to maintain a constant level of the insulin hormone in the body. With such a diet, the body begins to produce energy mainly due to the oxidation of fats and a low degree of amino acids. A diet with a low content of easily assimilated carbohydrates has helped many people to find an irreproachable form in a very short time. Try and you!
Which foods contain a small amount of carbohydrates?
The main products that underlie this diet are rich in fats and proteins, but low in carbohydrates. This group includes:
- Nuts
- Meat and meat products
- Eggs
- Fish and seafood
- Seeds
- Milk (whole) and dairy products (cheese, cottage cheese, etc.)
To maintain the level of the insulin hormone, it is normal to consume from 0.8 to 1.1 g of carbohydrates per kilogram of body weight per day. They can be obtained from bread, rice and rice products, cereals, corn, potatoes, peas, oat flakes. When calculating the daily calorie balance, you will know the exact amount of fat in the foods you consume, so that the weight loss goes smoothly and continuously. It is unreasonable to completely exclude fats from the diet. They are necessary for the normal functioning and operation of many organs. Sources of fat are for the most part known to everyone. The main thing is that they are natural, not thermally processed. For example, the fats left after frying the product. In each product the amount of fats is different and the quality of the substance obtained is also different. The most "useful" fats you can get from vegetable oil, seeds, nuts, olive oil, fat (salted), butter, cream, cream cheese with a fat content of more than 60%, palm and coconut oil.
It is advisable to limit the consumption of fruit and start using them in small portions (200 -300 g) of pickled fruit in the morning before breakfast. Vegetable salads are a must for every meal. If the food you have prepared does not contain any fat at all, then you can just add a little vegetable oil to the salad - so you can cover the difference. For exotic taste, you can add a product that is also valued for the high content of vitamins, minerals and amino acids - it's sprouted wheat. Its presence in salads is almost necessary if you want to achieve a harmonious figure and at the same time keep your health. The consumption of wheat sprouts will saturate the body with a complex of vitamins and mineral supplements. It is preferable to avoid the use of soybeans and other legumes.
The scheme of food consumption
Eating, according to this diet, should be carried out at regular intervals every 2-3 hours and can include from 5 to 7 servings, depending on the proteins required during the day. In severe cases, in the absence of preparation and glucose, the body loses a significant amount of amino acids. Thus, athletes should not take an increased amount after this procedure in comparison with other types of protein. The daily norm for men moves in the range from 2.5 to 3 g, and for women from 2.3 to 2.7 g per kilogram of body weight. It is advisable that soon after getting up from bed you ate a small portion of pickled fruits. This will activate your digestive system, and so breakfast will be absorbed in a short time.
Another portion of food - 30 minutes after the first - should be high in protein and a moderate amount of fat in its composition. It is better to consume it 2 hours before or immediately after the morning meal. The key point in this diet is the alternate intake of fats and protein, the latter must enter the body immediately after exercise (which is also necessary). The time frame for eating food depends on several factors, namely: if your primary activity (training, work, physical labor) falls on the first half of the day (from 9 to 12 hours), then the main portion of food is carried out in the time zone between 12.00. and 13.00. hours (i.e., at least 2 full hours after work)
If you are especially active at the end of the day (go to workout after work or school), then the meal time, according to this diet with a low content of digestible carbohydrates, is from 5 pm. until 20.00. later it is better not to eat foods rich in fats, since they will not be properly digested at night.
There is also the possibility of separating easily assimilated carbohydrates into two small portions consumed between 10.00. and 14.00. hours. And only after you can eat food with a fat content. Thus, the protein in the intestine will reach faster to cover the deficiency of amino acids in the body. With this low-carbohydrate diet, the distance between meals should not exceed four hours to avoid the status of protein deficiency in the body. This would lead to an undesirable loss of muscle tissue. The last meal of the day basically should contain proteins. Preferably, in the evening meals were combined into more than 2 types of protein (meat and milk or eggs and milk, etc.). Combined with less fat.
How to prepare meals according to this diet?
Meat products must necessarily pass heat treatment. Smoked products are not recommended. Vegetables are eaten raw, cooked or cooked for fat. Preferably the use of stew or meat steamed. Fish and chicken are served boiled or baked in the oven or on the grill.
What type of training will be most effective in this type of diet?
With such a diet can be observed (especially at first) from moderate to low blood glucose. The most effective exercises are those whose average duration is from 30 to 45 minutes with the inclusion of relatively large amounts of energy (in the range of power endurance). A good example of such training is the Tai-Bo gymnastics. However, excessively long aerobic training can quickly lead to health hazards, especially in people with low carbohydrate and hypoglycemia (low blood sugar). Stopping the workout before fatigue takes over will be able to prevent this life-threatening condition. If you still feel bad, you need to eat 100 grams of chocolate or diabetic fructose every day until complete recovery.
How does this diet affect your health?
This diet with a low content of digestible carbohydrates is a fast and relatively permanent way of fat degradation. After 4-8 weeks of such practice, the body undergoes significant changes for the better: a balance of fats is formed, its correct assimilation is being established without the formation of deposits in "problem" areas. The problem of protein deficiency and, as a result, deficiency of muscle mass disappears, since maintaining a high level of insulin, which is important for restoring muscle fibers after training, is being established. If the amount of food and its composition is selected correctly, then weight loss is stable and constant. A side-by-side loss is from 5% to 8% of body weight every month. A uniform decrease in total fat is achieved, while loss of muscle tissue is within the minimum.
People who are able to produce insulin normally, it is desirable to observe this diet with a low content of digestible carbohydrates at least once every six months. This will allow them to maintain the rate of fat burning relatively constant. More fat in the food can lead to some gastrointestinal discomfort. If this happens, it is better to switch to an easier diet for weight loss.