Low carbohydrate diets
Low carbohydrate diets are becoming increasingly popular among people looking for weight loss. And this is not surprising given the large number of those who have failed to lose weight with their help. Diet fails to take into account the individual characteristics of those wishing to lose weight, by complying with the diet with health. The diet is not recommended for pregnant and nursing, as well as people suffering from hypothyroidism and diabetes.
In low carbohydrate diet sports activities occupy a special place not only because they lead to extra weight loss, but also because they are healthier in general. Take protein at every meal – about a gram per kilogram of ideal weight, typically between 60 and 85 grams per each meal. To lose weight, limit digestible carbohydrates to a minimum. It recommended their consumption not exceed 30 grams per day. Choose organic and raw foods. The more fiber you eat, the better.
Avoid foods with color is close to white – rice, bread, potatoes, flour, sugar, corn. Naturally, this does not include cauliflower and turnips. Breakfast eat low carbohydrate fruits – berries, melon, peach and kiwi. Half a banana is the maximum dose that can afford. Although it is allowed to eat cream and butter, keep them for occasions … if weight loss goals. Instead, take virgin olive oil and seed oils (eg linseed oil). Avoid processed fats and oils such as margarine. Eat dinner early and never overdo it.
The recommended amounts of carbohydrates are significantly lower than those of other similar diets. According to it, they are not „metabolically active“ and do not increase blood glucose levels, which allows the attenuation to consume more carbohydrates, if they are in the form of fiber. Several clinical studies have shown that low-carbohydrate diet tends to produce faster results than other weight loss diets low in fat. However, long-term results do not differ significantly in both types of diets.
Losing weight is more a result of lower caloric intake than the type of diet, most nutritionists say. Moreover, in order to be a successful diet, you should include regular physical activity and intake of all necessary nutrients. The problem of all diet does not consist in the fact that people can not lose weight. On the contrary – they weaken quite successfully in the beginning but in the long term very often there is so called. yo-yo effect. Another commonly debated issue is whether low carb diets are dangerous to health. Proteins (proteins) in which such a diet is particularly rich, certainly burden the work of the kidneys. However, the latest studies show that markers of renal function did not change significantly.
This means that short-term low carbohydrate diet are hardly dangerous to health. High fat content is also worrying fact for dieters, as many studies have shown that a diet rich in fat is a risk factor for heart disease and some cancers. In 1997, the American Institute for Cancer Research analyzes of over 4500 diets and relevant studies for cancer.
The conclusion is that the incidence of cancer is lower in people abiding rich in plant foods diet. In other words (and certain conditions!) Rich carbohydrate diet protects against cancer and other chronic diseases. Vegetables, fruits and whole grains are low in protein and high in carbohydrates, vitamins, minerals, antioxidants and dietary fiber. The main disadvantage of low carb high protein diets is the limited range of foodstuffs as a result of which it becomes almost impossible to weaken to adhere to such a diet for a long time.