As a rule, the people seeking to lose extra kilos at the expense of a rigid diet try to limit themselves in fat and sweet, that is, speaking to language of science, to reduce consumption of fats and carbohydrates, they first of all settle on sides in the form of ugly folds. But, it appears, for weight loss there is a special diet at which emphasis is placed on carbohydrates. Of course, the speech at the same time does not go about uncontrolled eating of rich donuts with condensed milk. What carbohydrates help to struggle with obesity and as it works — we will understand.
Main essence of a diet
To understand an essence of an unusual diet, it is necessary to remember materiel, that is school lessons of chemistry and biology. Sugar is the main supplier of energy, without it existence of a living organism is impossible.
Carbohydrates are a source of sugar, but this is acquired sugar differently, depending on in what look it comes to our stomach. Many heard that carbohydrates are two types — simple and difficult, or as sometimes speak, fast and slow.
For descriptive reasons we will show this classification in the form of the table:
|
Plain carbohydrates (monosaccharides) |
Plain carbohydrates (disaccharides) |
Complex carbohydrates |
|
glucose (glucose) |
maltose = glucose + glucose (malt) |
starch |
|
fructose (fruit sugar) |
sucrose = glucose + fructose (the refined sugar) |
cellulose |
|
galactose (component of milk sugar) |
lactose = glucose + galactose (milk sugar) |
glycogen |
When sugar (monosaccharide or disaccharide), the glucose forming its basis gets to an organism, fructose or a galactose will almost instantly be transformed to energy. If this energy also quickly is not spent, it is transformed to fatty tissue and postponed in the form of a strategic stock on sides, a stomach and hips.
Sugar is taken from complex carbohydrates slowly, by their gradual processing, thus, the released energy comes to blood too not at once, leaving an opportunity to spend it during long amount of time.
Whether you know? Cellulose belongs to carbohydrates, however, unlike most of them, cannot be split, is not a source of glucose and is removed from an organism practically in original state. At the same time cellulose improves motility of intestines, regulates amount of sugar in blood and is powerful antioxidant, so, has property to prolong youth and, according to some information, to prevent formation of cancer cells.
The essence of a carbohydrate diet just also is in eating only complex carbohydrates, in particular, cellulose and pectins. Besides that they do not allow to oversaturate an organism excessive energy which, without having found a way out, will be transformed to fat, process of their digestion and splitting assumes the certain work demanding power expenses. At last, until food is acquired, we keep feeling of satiety while, having eaten sweet candy, the person hungers already in half an hour.
Main principles and rules
The carbohydrate diet is based on such principles:
- it is necessary to eat so that the amount of energy received as a result of meal was spent, but did not collect (for this reason correctly picked up menu is always individual, if the person leads active lifestyle, it is necessary for it more than forces and, respectively, more sugar);
- by drawing up a diet it is necessary to replace fat products with complex carbohydrates (first of all — starch), the general caloric content of food is as a result reduced, load of kidneys, a liver, a stomach and intestines decreases;
Important! In cardinal restriction of proteinaceous food at usual weight loss there is no need. Transition to an absolute carbohydrate diet is carried out as an element of clinical nutrition at some diseases of kidneys and a cardiovascular system. It is carried out on doctor's orders and under its strict control.
- in total number of the eaten food the share of complex carbohydrates in the form of porridges, bean and whole-grain bread has to make about 25%, the rest — low-fat meat and fish (for vegetarians — mushrooms, nuts, sunflower seeds) and also vegetables, fruit and greens;
- plain carbohydrates should not be excluded from a diet completely, otherwise the lack of sugar of an organism can result in breakdown, a depression and even more serious problems, however preference should be given to glucose and fructose, but not disaccharides.
Basic rules of a diet are as follows:
- It is necessary to eat fractionally, small and equal portions, five — six times a day.
- Weight every portion — 100 g.
- Way of preparation of products — cooking, roasting, processing on couple, suppression.
- During the day it is necessary to drink not less than one and a half liters of liquid.
- It is necessary to accept liquid fractionally, but not for once, approximately on 150 ml. The best option is to use mineral still water for drink.
- Between meals no having a snack is provided, only replacement of one meal during the day by snack from nuts and also raisin, dried apricots and other dried fruits is allowed.
- The last meal has to take place not later, than in three hours prior to a dream.
- Correction of food should be combined with physical activities, and their intensity needs to be increased gradually.
Whether you know? Too sharp reduction of the consumed calories results in the return result: the organism perceives a lack of nutrients as distress signal and begins … to create feverishly stocks, that is to accumulate fat. For effective weight loss it is recommended to reduce daily consumption of kilocalories at least by 500 and at most for 1000. The critical threshold at men makes 1800 kcal, women have 1200 kcal.
Pluses and minuses
As well as any system of change of a diet based on violation of balance between various nutrients at a carbohydrate diet has both pluses, and minuses.
Advantage
It is necessary to carry to positive sides of a technique that it:
- it is not bad transferred;
- calculated on a short course;
- in general keeps signs of good nutrition;
- allows to diversify the menu, does not represent difficulties in formation of a diet;
- not connected with big financial expenses;
- does not demand difficult calculation of calories: in the simplified look assumes consumption of porridge in the morning and vegetables with fruit during other day;
- well influences cardiovascular and secretory systems;
- does not cause frustration in work of digestive tract;
- accelerates metabolic processes in an organism;
- reduces sugar level in blood, brings bad cholesterol out of an organism;
- leads to steady weight reduction (after the termination of a course the lost kilograms do not return, as in a case with many other types of starvation).
Contraindications
There are situations when the carbohydrate diet can do more harm, than advantage. Contraindications can be absolute or relative (with entering into a diet of certain adjustments, use of the facilitated technique option, etc.), however to distinguish the first from the second and only the doctor can make necessary recommendations about an admissible diet. Without such consultation it is impossible to be fond of carbohydrates, limiting themselves in other nutrients:
- to pregnant women and nursing mothers;
- to children;
- to people of old age;
- to the patients having diabetes of any type;
- to the persons occupied with hard physical work or to professional athletes;
- to the people having pathological degree of obesity;
- to the persons having serious diseases from a cardiovascular system;
- to the persons having problems with intestines, suffering from diarrhea and the raised meteorizm;
- at gastritises, ulcers, other diseases of digestive tract;
- in the presence of stones in kidneys and a zhyolchny bubble;
- in the presence of new growths of the unspecified nature or malignant tumors;
- in the presence of any sharp inflammatory processes in an organism and also heavy chronic pathologies.
Learn whether it is possible to lose weight on porridges.
Duration of a diet and presumable loss in weight
The carbohydrate diet, at all the appeal, is rather serious stress for an organism. Decrease in the calories consumed during the day is considerable can bring benefit only in case it lasts during short amount of time. Correct entrance to carbohydrate food assumes creation for an organism of a certain reserve of fructose and cellulose. Therefore three days before a diet need to be eaten as much as possible vegetables and fruit, having completely excluded fried food, coffee and alcoholic beverages (to smoke during this period, as well as during a diet, also does not follow).
Important! The usual course of a carbohydrate diet is calculated on two weeks with an obligatory three-day preparatory course. The first week — the most rigid, on the second occurs fixing of the achieved result.
During the first week of starvation of fruit in a diet has to be a little (fructose as we remember, belongs to plain carbohydrates). Under strict restriction also milk (it contains a galactose) and honey (at it there are all simple sugar). In the second half of a course of the rule are a little softened.
Results of a carbohydrate diet are always individual, but on average it is possible to count on loss of 7 — 10 kilograms, at the same time it is necessary to be ready to the fact that:
- for the first week about 80% of estimated weight usually leave, the second week allows to keep the updated weight and it is a little more to reduce of it;
- loss of weight as a result of passing of a course of subjects is more, than obesity degree at its beginning was expressed stronger;
- women on a similar diet usually lose more than the weight, than men;
- upon termination of a course and even its last days the lost weight can increase by 5 — 10%, such situation is normal and if an exit from a diet is carried out correctly, a further set of weight will not be observed.
Frequency of use of a course for safe maintenance of weight — once in six months.
We recommend to learn more about grapefruit, apple, tangerine, banana, water-melon and beet diets for weight loss.
List of products
The basic principles of formation of a diet at a carbohydrate diet were already called, but nevertheless we will specify what products are admissible during its action and what should be excluded completely.
Allowed
During a carbohydrate diet of the menu has to consist from:
- grain — any kinds of grain, except semolina are allowed, best of all to use oat, buckwheat, pearl-barley, rice (porridges and other dishes from grain cook on water and are almost not salted);
- bean all types — haricot, peas, beans, lentil, chick-pea (it is better boiled or stewed while tinned it is better not to abuse);
- bran;
- bread from whole cereals;
- vegetables — within the first week emphasis is placed on low starchy types, it is better to give preference to cabbage, beet, an asparagus, a celery;
- fruit — it is necessary to choose views with the low content of sugar, for example, raspberry, a cranberry, avocado, etc. concerns them (it is possible to use fresh or to press juice);
- fast types of meat and fish;
- myusly;
- soy;
- eggs;
- milk and dairy products.
Important! Concerning a possibility of inclusion in potatoes diet a situation ambiguous. Some types of a carbohydrate diet allow the use of this root crop, others carry it to the list of forbidden.
Coffee during a diet is not under the strict ban, but it is necessary to use it in moderate quantities (no more than two cups a day), to drink without sugar and to use only quality natural fresh ground grains.
Also small amount of dry red wine is allowed, however this exception concerns only noble drink, nevertheless it is better to refuse cheap grades.
Forbidden
During all course, the preparatory period and an exit from a diet in a diet should not be:
- any pastries, candies and other confectionery;
- carbonated drinks (especially sweet);
- sugar;
- alcoholic beverages;
- fried food;
- smoked products;
- preservation (except house and qualitative);
- semi-finished products and concentrates;
- the packaged juice;
- milk, oil and cheeses of doubtful quality (with the content of vegetable fats) or with high percent of fat content;
- fat meat and fish;
- pasta (except made of firm grades of wheat);
- products with the considerable content of chemical additives (croutons, chips, etc.);
- street food and fast food.
We advise to esteem how to lose weight by means of starvation.
Combination to trainings
Trainings in the period of a carbohydrate diet are possible and are even necessary, however at the same time it is necessary to follow some important rules. The fact is that sharp restriction of the received calories and deficiency of protein in an organism leads not only to combustion of fatty tissue, but also to the fact that the organism begins to use muscle tissue as necessary fuel, transforming it to glucose.
For certain will interestingly read you about whether it is possible to lose weight on buckwheat with vegetables.
The athletes using so-called drying (serial combination of proteinaceous and carbohydrate diets) in carbohydrate days should increase intensity of loadings, all other are recommended to use special programs of sports exercises for weight loss for a two-week course, without allowing violation of the mode, but at the same time giving to an organism the chance to be restored and have a rest completely.
For this purpose it is necessary to sleep at least seven hours a day. The main principle of combination of sports occupations with any starvation is in completely to exclude power trainings, having put emphasis on aerobic and cardioloadings.
Thus, during this period the yoga, extensions and any static exercises, run, swimming, dances, etc. is allowed, and here the work with weighting compounds demanding the maximum tension of muscles, on the contrary is contraindicated. Also It should be noted that the carbohydrate diet is very good period for holding such general procedures after own body care as anti-cellulite actions, wrappings, the medical and relaxing massage.
Whether you know? Athletes-security officers and that who does cyclic sports (long-distance runners, cyclists, swimmers, oarsmen, skaters, etc.) in day need to receive from 0.06% to 0.1% of carbohydrates of the weight.
The best way out from a diet
The best way out from any diet is not less important, than its strict observance. The considered option of weight loss belongs to a low-calorie kind of diets, and it means that it is necessary to increase nutritiousness of the diet very slowly and gradually.
The general formula looks approximately so: if decrease in number of the consumed calories during the first week of starvation was 50% of habitual norm (for example, 900 kilocalories instead of 1,800), to the termination of the second week it is necessary to increase a day portion of calories no more, than by a quarter (up to 1,125) and to keep this level before full adaptation of an organism.
Deduction of the weight lost as a result of a diet at the reached level will be the proof that everything becomes correctly. If weight returns, an exit from a course means it is carried out too quickly.
Having convinced that the provision of an arrow of scales within several days remains invariable, it is possible to add a quarter more of the calories which are cut down by a diet, again to wait until the organism gets used to the new volume of nutrients and so on. In general the entrance and an exit from a diet are carried out by the same principles — the forbidden products are brought out of a diet and return to it gradually.
Whether you know? Our organism spends energy even when has a rest. So, for night of a full-fledged dream about 70 calories are burned. For comparison: about the same energy it is necessary to make a lunch, to wash a window or to iron bed linen. And here full cleaning takes away 250 calories, digging-up of one and a half square meters of beds — 500, and thirty-minute run — 600.
Told does not belong to the alcohol, fast food and other products which are harmful is unconditional also for all. These delights can stop be accepted without any preparation, and after the termination of a diet, whenever possible, to them not to return any more.
Menu
There are several options of a carbohydrate diet differing from each other in extent of restriction of a usual diet and also structure of the resolved and forbidden products.
The recommended versions of the menu for three types of a carbohydrate diet — classical, facilitated and the most severe are given below.
Classical
|
Days |
Week No. 1 |
Week No. 2 |
||
|
Product |
Quantity |
Product |
Quantity |
|
|
The 1st |
boiled potatoes kefir of 0% of fat content |
400 g 500 g |
buckwheat cereal oranges vegetable salad or ragout serum |
300 g 2 pieces 400 g 200 g |
|
The 2nd |
low-fat cottage cheese curdled milk |
500 g 500 g |
porridge soft-boiled eggs apples fruit kissel |
300 g 2 pieces 2 pieces 400 g |
|
The 3rd |
sour fruit kefir of 0% of fat content |
400 g 500 g |
whole-grain bread pear carrot juice low-fat fish |
150 g 1 piece 200 g 150 g |
|
The 4th |
light meat boiled (chicken) kefir of 0% of fat content |
400 g 500 g |
low-fat cottage cheese boiled veal grapefruit the paprika stuffed with vegetables |
400 g 150 g 1 piece 1 piece |
|
The 5th |
sour fruit kefir of 0% of fat content |
400 g 500 g |
white beans low-fat yogurt kiwi grated carrots |
200 g 400 g 2 pieces 300 g |
|
The 6th |
mineral water without gas apples green or low-fat cottage cheese |
2 l 2 pieces 100 g |
pearl-barley porridge low-fat fish soup low-fat kefir |
300 g 400 g 400 g |
|
The 7th |
sour fruit kefir fat-free |
400 g 500 g |
cottage cheese with fruit paste with mushrooms kefir of 0% of fat content boiled beet or puree from a celery root |
300 g 300 g 300 g 200 g |
Easy
|
Days |
Week No. 1 |
Week No. 2 |
||||
|
Breakfast |
Lunch |
Dinner |
Breakfast |
Lunch |
Dinner |
|
|
The 1st |
porridge on water; apple |
stewed haricot; vegetable salad |
low-fat kefir |
steam omelet with spinach and tomatoes |
ragout from vegetables or vegetable salad |
boiled chicken breast |
|
The 2nd |
buckwheat cereal; low-fat kefir |
boiled chicken breast; stewed cabbage |
cabbage and green apple salad; rye bread |
2 soft-boiled eggs; 1 grapefruit |
the baked fish with a garnish from haricot |
ragout from a cauliflower or vegetable salad |
|
The 3rd |
two oranges |
vegetable stew |
banana milkshake |
low-fat kefir; granola or muesli |
lentil soup |
ragout with mushrooms or fast beef |
|
The 4th |
boiled rice |
boiled beef with a vegetable garnish |
low-fat kefir |
low-fat cheese; whole-grain bread; garden radish |
chicken boiled breast with a garnish from wild rice |
seafood salad |
|
The 5th |
cottage cheese with banana and apple |
boiled fish with a garnish from haricot |
low-fat kefir |
low-fat cottage cheese; nuts |
paste with seafood |
the baked eggplant |
|
The 6th |
still mineral water — 1.5 l; sour fruit |
still mineral water — 1.5 l; sour fruit |
||||
|
The 7th |
cottage cheese |
boiled chicken breast with stewed cabbage |
fresh vegetables salad |
low-fat kefir; granola or muesli |
lentil soup |
ragout with mushrooms or beef |
Strict
|
Days |
Week No. 1 |
Week No. 2 |
||
|
Product |
Quantity |
Product |
Quantity |
|
|
The 1st |
the potato baked |
400 g |
the potato baked kefir of 0% of fat content |
400 g 400 g |
|
The 2nd |
low-fat cottage cheese |
400 g |
low-fat cottage cheese kefir of 0% of fat content |
400 g 400 g |
|
The 3rd |
low-calorie fruit |
400 g |
kefir of 0% of fat content fruit sour |
500 g 400 g |
|
The 4th |
chicken breast boiled |
400 g |
curdled milk light chicken meat boiled |
500 g 400 g |
|
The 5th |
low-calorie fruit |
400 g |
kefir of 0% of fat content fruit sour |
500 g 400 g |
|
The 6th |
still mineral water |
1.5 l |
still mineral water |
1.5 l |
|
The 7th |
low-calorie fruit |
400 g |
curdled milk fruit sour |
500 g 400 g |
Important! It is impossible to include bananas, grapes, persimmon, mango or avocado in the strict version of a carbohydrate diet. These are the real champions on calories among fruit.
What diet is better: proteinaceous or carbohydrate
Both proteinaceous, and carbohydrate diets are directed to disposal of excess weight, and though they work differently, but a keyword here — superfluous. Any imbalance in food, by whatever good purposes it was caused, also, especially, useful cannot be considered as absolutely safe.
Each of the considered types of diets has the advantages and shortcomings, we will try to compare them from this point of view:
|
Proteinaceous |
Carbohydrate |
||
|
Advantages |
Shortcomings |
Advantages |
Shortcomings |
|
insignificant decrease in caloric content; there is no loss of muscle bulk; more stable result (at the expense of bigger duration); |
it is easy to make a mistake in calculation of carbohydrates; can lead to increase in weight; highly tomorrow |
||