How Can A Low Carbohydrate Diet Help You Lose Weight?

A popular and effective diet that has proven itself is the low carb diet. It involves avoiding bad (quick) carbohydrates that are high in sugar. By only including slow carbohydrates in your diet, you can adjust your diet and lose weight without sacrificing delicious food.

Fruits and sweets on a low-carbohydrate diet

What is a Low Carb Diet?

From the name, you can already understand that the essence of the diet is to reduce the amount of carbohydrates in the diet. Many nutritionists believe that carbohydrates that contain sugar and starch are the main culprits for obesity. If an excessive amount of carbohydrates causes obesity and comorbidities, reducing the number of carbohydrates should help with weight loss.

How many carbohydrates does the daily diet contain?

A normal balanced diet requires a person to have up to 65% carbohydrates in their diet. With a low-carb diet, the amount is reduced to 35%. A more precise amount of carbohydrates in the diet depends on a number of individual characteristics:

  • original weight;
  • physical activity;
  • Degree of daily activity;
  • the presence of muscle mass;
  • Metabolic rate.

For example, if exercise has become your daily routine, you can expect muscle tissue and a faster metabolism. In this state you can safely increase the carbohydrate content and the weight loss will still progress steadily.

Which carbohydrates are allowed?

Since the diet still requires low levels of carbohydrates, it is up to you to decide which of them you can. Carbohydrates are divided into two types - slow and fast.

The latter are exactly the reason for the weight gain. Sugar from them gets into the bloodstream very quickly, which prevents the pancreas from converting glucose into energy and burning it - it is stored in fat. In addition, with a high content of fast carbohydrates in the diet, insulin attacks are provoked, which leads to the development of obesity and diabetes mellitus.

Slow carbohydrates work differently - their rate of absorption is longer, which allows the body to use insulin but not turn it into debris on the sides. 35% of the carbohydrates on a low-carb diet should be slow. In fact, this means giving up:

  • Baked goods and muffins;
  • Dessert;
  • alcoholic drinks;
  • Sugar in its usual form;
  • Fruits with a high glycemic index;
  • White bread;
  • white rice.

Highlights from Klaus Oberbayl

Klaus Oberbayl outlined the basic principles of such a diet in his book "Low Carb Diet". He emphasizes that the modern diet contains too much carbohydrate foods (flour products, instant muesli and bread) but is too low in protein. This leads to an imbalance and destruction of the normal functioning of the body. Obesity is increasing faster and faster.

The author argues that it is enough just to reduce the calorie content of the food by eliminating from the diet high-carbohydrate foods that are easy to digest. This changes some processes in the body, in particular the body converts it to use its own fats as fuel instead of carbohydrates. Thus the process of losing weight begins.

What you can and can't eat on a low-carb diet

The good thing about a low carb diet is:

  • does not require strenuous fasting;
  • allows you to eat tasty and healthy at the same time;
  • does not provide vigorous physical activity.

Allowed Low Carbohydrate Diet Table

Before putting a low carb diet into practice, you need to know what foods high in carbohydrates are allowed. Their calorie content is directly related to the glycemic index, which in turn determines the rate of absorption of carbohydrates and the flow of glucose into the blood.

The lower the glycemic index of the food, the more suitable it is for nutrition.

You need to understand that the glycemic index is not an absolute value. It can change depending on a number of factors. For example, raw carrots have a low glycemic index, and when cooked, their intake increases three times. The glycemic index also increases many times over when it comes to preservation. The indicators of fresh peas and canned peas differ greatly in favor of the latter.

The more sugar (fructose, substitutes) a product contains, the higher its glycemic index. Grapes are considered a natural and healthy carbohydrate, but their glycemic index is too high - over 60, which means that it is not suitable for a low-carbohydrate diet.

The same goes for rice. It appears that this is a low calorie product, but white rice has a very high glycemic index - over 70, which means it is not suitable for a low-carb diet.

To pamper yourself with rice, use brown or wild rice. You can also use uncooked brown rice and black. All of these rice varieties are practically non-processed and retain coarse fiber, so wild rice and brown rice have a low glycemic index - less than 40.

Sample menu for a week

As mentioned earlier, the amount of carbohydrates in the diet depends on physical activity, metabolism and muscle tissue. The first option is intended for women who exercise and have slightly improved their metabolism. The second menu option is intended for those whose schedule does not include physical activity, and therefore the amount of carbohydrates is strictly normalized.

Sports menu option

Such a diet will give you up to 60 g of carbohydrates per day, but not less than 30 g.

Monday

  1. Half a grapefruit, 30 g black bread.
  2. 200 g of cottage cheese.
  3. 200 g of beans with vegetable oil, a piece of black bread.
  4. 100 grams of lean chicken.
  5. 100 g of fish and half a cucumber.

Tuesday

  1. Half an orange, 200 g of cottage cheese.
  2. A piece of black bread.
  3. 200 g of buckwheat porridge in vegetable oil with half a cucumber.
  4. 200 g vegetable salad.
  5. 100 g of fish with cabbage.

Wednesday

  1. Apple, 200 g of cottage cheese.
  2. 100g beans.
  3. 200 g lean chicken with brown bread.
  4. Cucumber.
  5. 100 g fish with tomatoes.
Fish with tomatoes for a low-carbohydrate diet

Thursday

  1. Half a grapefruit, a slice of black bread.
  2. A glass of kefir.
  3. 200 g brown rice with vegetable salad.
  4. 100 g of cottage cheese.
  5. 100 g of lean chicken and half a cucumber.

Friday

  1. Half an orange. 100 g of oatmeal.
  2. A glass of milk.
  3. 200 g lean chicken with tomatoes.
  4. 100 g of cottage cheese.
  5. 100 g fish with green salad.

Saturday

  1. Apple, 100 g of cottage cheese.
  2. Orange.
  3. 100 g fish with vegetable salad.
  4. Cucumber salad.
  5. 100 g lean chicken with cabbage.

Sunday

  1. Half a grapefruit, 100 g of cottage cheese.
  2. A piece of black bread.
  3. 100 g of lean beef with cucumber.
  4. Apple.
  5. 100 g fish with vegetable salad.

A tougher menu option

In this case, if no physical activity is planned, the amount of carbohydrates should be reduced to 40 g per day, but not below 20 g. The basic principle is to remove the carbohydrate product from a meal or two.

Monday

  1. Apple, 150 g of cottage cheese.
  2. Chicken breast with half a cucumber.
  3. 100 g fish + steamed broccoli.
  4. 2 egg whites.
  5. 200 grams of lean chicken.

Tuesday

  1. Half an orange. 100 g buckwheat porridge.
  2. A glass of kefir.
  3. 200 grams of lean chicken.
  4. 100 g of cottage cheese.
  5. 100 g fish with green salad.

Wednesday

  1. Half an orange, 30 g black bread.
  2. 200 g of cottage cheese.
  3. 200 g of beans with vegetable oil, a piece of black bread.
  4. A glass of kefir.
  5. 100g fish.

Thursday

  1. Half an apple, 200 g of cottage cheese.
  2. A glass of kefir.
  3. 200 g of beans in vegetable oil.
  4. 200 g vegetable salad.
  5. 100 g of fish with cabbage.

Friday

  1. Apple, 200 g of cottage cheese.
  2. 100 g of lean beef.
  3. 200 g of lean chicken with cucumber.
  4. A glass of kefir.
  5. 100g fish.

Saturday

  1. Grapefruit, a slice of black bread.
  2. Cucumber.
  3. 200 g brown rice with tomatoes.
  4. 100 g of cottage cheese.
  5. 100 grams of lean chicken.
Rice with vegetables for a low-carbohydrate diet

Sunday

  1. Apple, 100 g oatmeal.
  2. 100 cottage cheese.
  3. 100 g lean chicken with cucumber.
  4. A glass of fermented baking milk.
  5. 100g fish.

Regardless of the menu option chosen, you need to take a vitamin regimen while on a diet.

Low Carbohydrate Diet Recipes

How exactly you need to prepare dishes so that they comply with the diet rules, you will find out below:

Skinny bird

To prepare it, prepare:

  • 100 g fillet;
  • a bunch of dill or other herbs;
  • natural lemon juice.

Cook:

  1. Pour lemon juice over the fillets and marinate for 10 minutes.
  2. Chop off the fillet.
  3. Bake in the oven.
  4. Season with herbs before serving.

Chicken can not only be baked, but also steamed. This process takes 20 minutes in a conventional steamer.

Lean fish

You will need:

  • 150 g of fish fillet;
  • Lemon;
  • a bunch of parsley;
  • ground black pepper.

Cook:

  1. Peel the lemon and cut into pieces.
  2. Chop greens.
  3. Mix the lemon cubes with the herbs.
  4. Marinate fillets in lemon mixture for 20 minutes, season with black pepper.
  5. Grill.
Fish with vegetables for a low-carbohydrate diet

Lean beef with spinach

You need for 4 servings:

  • 1 kg of beef;
  • 300 grams of spinach;
  • 1 onion;
  • 150 grams of celery;
  • a couple of cloves of garlic;
  • large tomato;
  • Ginger powder;
  • Caraway seed;
  • Vegetable fat;
  • a glass of broth.

Cook:

  1. First add a little oil and roast the spices.
  2. Add the tomato slices and onions to the pan.
  3. Pour in the broth.
  4. Cut the beef into thin strips and add to the broth and spices.
  5. Add the spinach and celery.
  6. Let everything simmer together in a common pan for 35 minutes.

Chicken casserole

You need for 4 servings:

  • chicken breast - 1 kg;
  • 4 egg whites;
  • a bunch of celery;
  • Oat bran - 1 tablespoon;
  • ground ginger;
  • 1 onion.

Cook:

  1. Grind the chicken, celery, onion in a meat grinder.
  2. Add the ginger and the beaten egg whites directly to the minced meat.
  3. Season the bran with a spoon.
  4. Put all of the minced meat in an even layer in a baking dish.
  5. Bake in the oven for 30 minutes.

Chicken with vegetables in pots

Prepare:

  • Spinach - 400 g;
  • Broccoli - 400 g;
  • chicken breast - 1 kg;
  • Olive oil;
  • half a glass of vegetable broth;
  • 1 onion;
  • Apple juice - 1 tablespoon;
  • some salt and pepper.

Cook:

  1. Rinse and dry all vegetables beforehand.
  2. Cut the onions into thin rings.
  3. Add the spices, broth and oil to the apple juice.
  4. Cut the chicken into slices.
  5. Put the pieces of meat in the marinade and mix with the vegetables.
  6. Leave the chicken in the marinade for 20 minutes.
  7. Divide equal portions into 4 pots, cover with foil. Drill a few holes in the foil with a fork.
  8. Bake in the oven for 45 minutes.

What Results Can You Get From A Low Carb Diet?

A low-carb diet will help you lose weight. The results are displayed almost immediately. This will not be rapid weight loss as the diet involves a reduced number of calories but not a large reduction. It will take some time for the body to process its own fats along with the carbohydrates it supplies, but once this process begins it will not lose any more weight.

You don't need to monitor the kilograms shed, but the volumes. The first few days will make you happy as the swelling subsides, the first advances appear in the form of a few kilograms, but later the process of losing weight slows down a bit and this is normal as only water is drained abruptly and fats are burned much more slowly.

It is normal to lose up to 3-4 kg per month. Faster results can have a negative impact on the health and condition of your skin. There is no point in forcing events, as deliberately reducing carbohydrates in the diet will make the situation worse and the body will still take its toll.

Stages of weight loss on a low-carb diet

The advantage of a low-carb diet is that you can stick it out for as long as necessary. Several months in a row in good health are allowed as important nutrients are not taken from food, only useless empty calories and white sugar.

Having achieved the desired weight, you need to try carefully and systematically to increase the amount of slow carbohydrates in the menu to 50%.

What are the contraindications?

Regardless of your health status, you should consult your doctor before switching to a low-carb diet.
Dieting is not allowed if you:

  • Diabetes mellitus;
  • Kidney problems;
  • Cardiovascular diseases;
  • Liver disease.

Adolescents, pregnant women, and nursing mothers are at risk and should not eat a low-carbohydrate diet.

So if you are not at risk, you can try a low-calorie diet and use it as a basis for a proper and balanced diet in the future. After weaning yourself off of sweet and starchy foods, as well as refined foods, you can lose weight and improve your health.