HA high-fiber, high-protein, low-carbohydrate diet is recommended for both diabetes and weight loss diets. This diet works by maintaining a stable blood sugar level – which ultimately helps control your appetite.
At the same time, unlike the carbohydrate-free keto diet, low-carbohydrate is suitable for physical training for drying, and can also be observed for a long amount of time – which is definitely a plus. What foods can and cannot be eaten?
// Low-carb diet – what is it?
A low-carb diet is a diet that requires no more than 100-150 grams of carbohydrates per day. In addition, most of the carbohydrate foods should be vegetables and whole grains, which contain a significant amount of fiber.
In fact, a low-carb diet is recommended for both diabetics (acting as an effective way to maintain stable blood glucose levels) and athletes when training for drying (minus the usual carbohydrate-free diet is that it is difficult to exercise on it).
Among other things, following a low-carb diet begins a gradual transition to a keto diet, which means the complete elimination of carbohydrates from the diet – this allows you to adapt the menu in advance to high-protein and high-fat diets.
// BJU ratio:
- 40-60% – proteins
- 30-40% – fats
- 20% complex carbohydrates
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Diet for diabetics
Type 2 diabetes mellitus is a disorder of the ability to regulate glucose levels. The vast majority of cases of this type of diabetes are associated with a diet rich in easily digestible carbohydrates. Also, one of the risk factors is a sedentary lifestyle.
A number of scientific studies show that a low-carb diet is an easy way to control blood glucose levels that can reverse type 2 diabetes. On average, after 6 months of carbohydrate restriction, the effect was observed in 60% of the subjects.
At the same time, a low-carbohydrate diet shows a better result in the treatment of diabetes than taking pill antidiabetic drugs (for example, metformin). Plus, unlike drugs, low carbohydrates do not cause stomach problems or lower testosterone levels.
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Low-carb diet – what are the benefits?
The main nutrients for the body are proteins, fats and carbohydrates. Carbohydrates, in turn, are divided into simple and complex. In the process of digestion, simple carbohydrates quickly enter the bloodstream in the form of glucose, provoking a sharp rise in energy and causing the release of the hormone insulin.
Later, when glucose levels drop, fatigue appears, often mistaken for hunger – and provokes overeating. In addition, chronically high insulin levels block the body’s ability to use fat reserves for fuel.
If every 2-3 hours a person “feeds” his body with simple carbohydrates, the processes of insulin production fail. Ultimately, this can lead to the development of diabetes mellitus and associated obesity. A low-carb diet and high-fiber foods will solve this problem.
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Diet without carbohydrates
The main goal of a low-carb diet is to eliminate simple carbohydrates. First of all, you need to completely abandon sweet and starchy foods (from sugary carbonated drinks, juices, fruit drinks, ending with pies, sweet pastries and cakes), and also remove starchy foods (potatoes and white rice) from the diet.
You can eat meat, fish, mushrooms, dairy products (eggs, cottage cheese), green vegetables (broccoli, green beans, spinach, celery), lettuce, nuts, berries (in small quantities). At the same time, the meaning of a low-carb diet is not just in the selection of foods from the list, but at least in an approximate understanding of what the total glycemic load of the food you eat per day.
// What you can’t eat:
- refined carbohydrate foods
- sugar, flour and sweet
- White bread
- high starch products
A low-carb diet prohibits (or restricts as much as possible) any high-carb foods. Medium carbohydrate foods are acceptable, but in moderation. Carbohydrate-free foods can be consumed unchecked (but in adequate amounts). Note that for weight loss or when eating in order to normalize insulin levels, the total glycemic load should be no more than 60 units per day.
// High carbohydrate foods:
- potatoes, pasta, white rice
- carbonated drinks, juices
- pastries, sweets
- sugar, honey
- dried fruits
- sweet fruits (mango, banana, pineapple)
// Medium carbohydrate foods:
- whole grain cereals (buckwheat, quinoa, bulgur)
- coarse oatmeal
- unsweetened fruits (orange, melon, kiwi)
- green vegetables
- sweet potato (yam)
- brown rice (in moderation)
// Carbohydrate-free foods:
- meat, fish, eggs
- cottage cheese and cheese
- dried mushrooms
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Is it suitable for losing weight?
A low carb diet is one of the key weight loss and drying diets. At the same time, refusing carbohydrates can lead to weight loss even without playing sports – in most cases, weight gain is not at all associated with a lack of physical activity, but with overeating and an abundance of the wrong food.
However, since a low-carb diet does not limit the calorie content of the diet, it is more difficult to lose weight on it than on a completely carb-free diet. In particular, it can work for men (they are energy intensive) – but not for women (they need fewer calories).
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Since a low-carbohydrate diet does not indicate clear recommendations and requirements for the CBFD diet, it cannot be a complete drying diet. In addition, it is not suitable for training with the aim of gaining muscles – in this case, men need to consume at least 300 g of carbohydrate foods per day.
Basically, a low-carb meal is suitable as an introductory step to a full-fledged carb-free diet, as well as a daily diet after the keto phase. Although a low-carb diet can help people with obesity and high BMI lose weight, the result is achieved more due to an overall normalization of the diet, rather than due to the diet itself.
A low-carb diet is a diet that involves reducing carbohydrate foods to 100-150 grams per day. Despite the fact that on the Internet you can find detailed lists of foods that can and cannot be eaten on a low-carb diet, its logic is not at all in choosing a food from the list, but in observing the above carbohydrate intake rate (or in controlling the total glycemic load) …
Date of the last update of the material – March 17, 2021