Title : Carbohydrate diet without
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Carbohydrate diet without
, not a diet without carbohydrates make you lose weight?
The diet without carbohydrates is certainly one of the most meal plans discussed by doctors and nutritionists. It is true that works to lose weight? How long can be followed and, above all, what are the risks? Let's see in detail the different types of this diet without carbohydrates, menu types and possible side effects.
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Different types of diets without carbohydrates
In this diet without carbohydrates, are excluded carbohydrates. Carbohydrates or carbohydrates are divided into the following situations:
- Simple carbohydrates; contained in fruits, sugar and potatoes
- Complex carbohydrates; contained in bread, bakery products, pasta, cereals and vegetables
As you can see, you will give up different kinds of tasty foods!
The (or low carbohydrate) diets low in carbohydrates provide an intake of foods rich in protein (meat, eggs, fish and vegetables), and some fat (butter, oil, etc.) but only a small amount of carbohydrate-containing foods are allowed.
Here are some examples of diets low in carbohydrates that are more or less well known:
- The Scarsdale diet with a total of 880 kcal per day, which foods you eat protein with a single slice of bread during the day, vegetables, fruits and hardly any fat source
- the diet Atkins created in the 70s and like the Scarsdale diet includes daily protein and low fat intake: whey, vegetables, fried eggs, bacon and cheese are excluded; however, all carbohydrates are taken except those in vegetables.
- The ketogenic diet , which owes its name to the body's ability to utilize lipids and proteins in the absence of carbohydrates through a metabolic pathway Ketogenesis call.
- The Metabolic Diet that is divided into two phases, the first phase imposes a daily amount of carbohydrate equal to 30 g, and is characterized by the abundance of lipids and proteins. For only two days a week (charging phase) is allowed to consume about 55% of carbohydrate-rich foods. In the second phase, the percentage of carbohydrates is increased to reach normal levels (about 55% of daily calories).
- The high protein diet a high content is mainly used to increase muscle mass, provides, in addition to a reduced intake of carbohydrates, protein and to a lesser extent, fat.
- The Zone Diet ensures a small percentage of carbohydrates in each meal, but preferring consumption of protein and fat.
a diet low in carbohydrates
diets mentioned above are all based on the universal principle to significantly reduce, if not eliminate, both complex and simple carbohydrates carbon as an energy source.
There is, however, a very famous plan food, which completely excludes carbohydrates: the Dukan diet , in which the protein intake in the first stage, and the inclusion vehicles in the later stages. However, some foods such as oat bran flakes and are allowed in the maintenance phase.
Let us now turn to the point of greatest interest to those who are overweight: with these diets ultimately makes you lose weight or not
Because no carb diets are very popular all over the world, the explanation is simple. lead to significant weight loss
Want are some examples of weight loss on these diets without carbohydrates? Look at the following table:
- Scarsdale :. 10 kg in two weeks
- Atkins :. 3 kg in four days
- Metabolic Diet :. Up to 10 kg per month
- Dukan Diet :. 1-2kg per week
In general, low-carb diets work for weight loss because, depriving the body of carbohydrates, the primary source of energy, forces the body to use stored fat deposits (fat) to maintain vital functions and all normal daily activities.
And lean mass is lost? It is not reduced as it consumes large amounts of protein-rich foods.
Almost all designed by doctors, which may seem a guarantee, but I must say in this regard that some of them were born as a result of research carried out to improve the health status of patients They are suffering from chronic diseases such as the Atkins diet for diabetics and ketogenic diet for epilepsy. This means that the beneficial effects of these programs in patients suffering from such diseases are reduced to simple weight loss in healthy subjects. Also, be aware that if these diets are followed over a long period, can be harmful.
This, however, is elsewhere! Now back to low carb diets created specifically for those suffering from particular diseases. You want to know more?
Atkins and the ketogenic diet for diabetes and epilepsy
As already mentioned, some diets without carbohydrates have been developed to meet the needs of patients with chronic diseases. Among them is the Atkins diet designed by an American doctor was intended for the treatment of patients with diabetes. In fact, the reduced intake of carbohydrates is useful in the treatment of diabetics: less sugars in foods decrease the concentration of blood glucose
The ketogenic diet, designed by Johns Hopkins University (University of Baltimore) seems to have positive effects in the treatment of epilepsy. This eating plan, depriving the body of carbohydrates, causes fat to be burned for energy.
During this process, however, molecules of ketone bodies are produced, which, if present in large quantities, the tissues, especially the central nervous tissues weaken. Since epilepsy is characterized by current discharges powerful and uncontrolled along neurons that cause the typical symptoms of the disease. For this reason, the cyclical phases of the ketogenic diet in patients with epilepsy may be useful to keep symptoms at bay.
Sample menus for some low-carb diets
A diet intake reduced carbohydrate is characterized by the presence of foods rich in protein, fat and some amount of vegetables.
For example, in metabolic diet, there is a first phase in which it is important to exclude carbohydrates, which are then inserted at a later time.
However in the Dukan diet, eliminating carbohydrates is total, at least in the first phase.
One example of the daily menu of this diet is as follows
Breakfast:
A glass of milk, egg, a handful of nuts
Lunch :. beef (300 g), vegetables, a tablespoon of oil, a handful of nuts
Snack: yogurt Light
Dinner: . fish (approximately 500 g), vegetables, a tablespoon of oil, nuts
Other:
breakfast :. Low-fat yogurt or low-fat cheese or dried meat, or ham, or eggs
Lunch :. chicken or fish or eggs
Snack :. Low-fat yogurt or turkey
Cena :. eggs, or fish, or shellfish, fish or seafood, or meat
extra snack :. occasionally eat a pudding to satisfy any sweet craving
What are the risks associated with the lack of carbohydrates in the diet of a person?
If the benefits of low-carb diets are undeniable respect to weight loss, in the same way, one should also look at the risks. The problems related to poor intake of carbohydrates are many?
The most common include:
Vitamin deficiencies ; when on a diet that excludes fruits, cereals, or even vegetables, the body is deprived automatically of the main sources of vitamins that are needed to perform many vital functions, your body is unable to synthesize naturally!
kidney complications; Intake of high amounts of protein, and high protein diet and the Dukan diet, inevitably results in excessive production of urea, a waste material resulting from protein metabolism. Urea, being toxic, must be excreted by the kidney, but when their concentrations in the blood are high risk kidneys are overloaded, eventually, their functionality.
state of high tension; The reduction, if not total absence of carbohydrates subjects the body to considerable stress, to ensure the glucose needed to perform its vital functions, is forced to use reserves, thus activating a process called ketogenesis , namely the creation of ketone bodies. This process, while it is precisely why rapid weight loss, it can also be detrimental to the health of a person. Ketone bodies, in fact, are small molecules toxic to tissues and when excreted in urine causes considerable loss of body water risk. Ultimately, the greatest danger is that the body is unable to remove the large amount of ketone bodies released during the transformation process glucose. If they accumulate in the blood, which can interfere with normal biological processes, resulting in the early days, mild discomfort, such as headaches and fatigue, after which serious disorders can occur as a coma!
Are low carb diets to lose weight well for short periods?
To be safe, it is essential that low-carb diets should last a little while. It is no coincidence that the promoters of diets recommend people to follow these diet plans for a limited period, emphasizing the importance of movement, to a maintenance phase. In this second phase, in addition to increasing the amount of complex carbohydrates, such as pasta and bread, whole foods (foods that have a low glycemic index), which also include fruits and vegetables.
In conclusion, for those who decide to follow a diet with no or low carb? The first step, which is essential, is to seek the advice of a doctor, a dietitian or nutritionist to make sure your body can withstand the inevitable tension.
Weight loss is often an option for the well-being of body and mind, but should be done with common sense!
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