Low carb diet is very popular with people who want fast results in slimming. It can be used by trainers, but also by those less active. It brings a lot of benefits, but each medal has two sides – one can expect fast results, the other should be careful not to fall into the pitfalls that are plaguing beginners. In this article you will learn facts about low carb, you will also learn how to put this diet into practice.
Low carb diet – what is it?
The low carb diet, as the name suggests, is based on lowering carbohydrate intake. This is not a ketosis, which orders you to consume less than 30 grams of carbohydrates per day, from every possible origin. In low carb we program the body to draw energy from the fat stores we want to burn. Fat tissue is the energy protection of the body. The limitation of carbohydrates makes the body that needs energy to reach these reserves.
Dietary principles are simple and clear, but that does not mean it can be easily implemented. It should be used for several or even several months.The organism needs to get used to the new way of feeding and switch to getting more energy from fatty acids. The most serious mistake people try to lose weight with low carb diet is the wrong diet. They start eating the carbohydrates immediately before the diet, so the body quickly “catches” fat.
Main Rules of Low Carb Diet :
- Carbohydrates account for 10 to 15 percent. Daily energy supply . Suppose the caloric balance of an exemplary person is 2000 kcal per day. Of this 10-15 percent. Carbohydrates. It gives us 200-300 kcal. 1 gram of carbohydrates is 4 calories. Ultimately, it comes out that we can eat 50-75 grams of carbohydrates per day.
- Proper protein supply that protects muscular mass from breakdown. Regular trainers should consume 2-2.5 grams of protein per kilogram of body weight . More will be unnecessary. Good quality protein supplies the body with amino acids that are used for cell building and biochemical processes. Eggs that have a high bioavailability, poultry meat and sea fish are good sources of protein.
- Healthy fats must be part of low carb diets because they are essentially supplementing your caloric balance during the day . They are also needed to maintain full mental and cardiovascular health. Our brain is largely composed of omega 3 acids, which should be regularly supplied from olive oil, nuts, linseed oil, sea fish and seeds. It will also be great to include MCT, which is medium chain fatty acids, in your daily diet. Our body is not able to store them, but it can instantly transform it into energy. The source of these fats is coconut oil, among other things.
- Also keep in mind the right amount of vegetables that work properly . They provide vitamins, minerals and fiber . All of these ingredients will be insufficient due to the negative caloric balance.
- Also important is supplementation , where we should concentrate on omega 3 fatty acids and vitamins.
The initial phase of low carbohydrates, during which we should eat 1-1.2g carbohydrates per kg body weight, will allow you to get used to the new environment faster. It will also allow for a smooth transition to the use of fats as a source of energy. Gradually we should reach the level of 0,5g carbohydrates per kilogram of body weight .
Low carb diet – what to eat?
The source of carbohydrates in this diet should be products with a low glycemic index . This allows you to maintain insulin levels, which regulate blood sugar levels. Suitable products will be: cereal, brown rice, vegetables and wholemeal bread.
The source of protein should be primarily products with a full amino acid profile such as meat, eggs and fish. You can also include dairy products, but do not overdo it, and avoid it should people with lactose intolerance.
Healthy fats should be sought in vegetable oils, sea fish and nuts and seeds. The ideal source of ALA fatty acids in the diet will be linseed oil. Also do not worry about saturated fats such as pork lard and clarified butter or egg yolks.
Low carb – effects
In addition to dropping a few extra kilos, low carb diets improve well-being and increased vitality. Using fats as a source of energy has the plus that we feel very charged, we have a greater desire to live and our brain works smarter. A low carbohydrate diet contributes to improving the appearance of the skin and the functioning of the entire cardiovascular and nervous system . It is recommended for people with diabetes and having circulatory problems. On the other hand, athletes with very intensive training should not be used.
Low carb diet will bring expected effects in the form of dropping excess fat, provided we obey the rules and skilfully come out later by gradually acclimating the body to increased carbohydrates. Keep in mind that if you can get into it violently, you must step out gradually.
Sample low carb diet
Below are examples of meals that can be used when setting up a low carb diet. This is one of the simpler diet plans. For this reason, it is also possible to maintain a large variety of meals, of course with the right balance of calories.
And meal :
Scrambled eggs on butter with tomatoes and onions, you can also add chives and favorite seeds. Scrambled eggs are the most commonly chosen breakfast meal in low-carbohydrate diets.
II meal :
Pork stew with paprika, onion and garlic, olive oil and broccoli + omega-3 capsule (2-3g).
III meal :
Salad with fried or roasted chicken, natural yoghurt, nuts and flaxseed oil. You can add your favorite vegetables.
IV meal :
Smoked salmon, mackerel with onion and paprika, rice wafer with hummus.
V meal :
Rice wafers with peanut butter and shea butter whey protein.
Low carb – summary
A low carbohydrate diet is a quick way to get rid of unnecessary pounds . However, there is a risk of jojo. Persons who do not have strong willpower should not try it. A better solution for them is a balanced diet for them. Low carb should be combined with strength training to get the maximum effect . This diet is ideal for people who are overweight, diabetic and have problems with circulation. However, it will not be a good solution, among others. For endurance athletes.