Low carbohydrate diet for weight loss
Carbohydrate foods have a high importance in the functioning of our body, they not only gain extra pounds, but also easy to lose them. The question is properly selected diet.
The value of carbohydrate food. Speaking the biochemical language, the carbohydrates are compounds of carbon, hydrogen and oxygen. Carbohydrates are divided into simple (glucose, fructose, sucrose, lactose, maltose, galactose) and complex (starch, cellulose, pectin, glycogen, hemicellulose).
The main function of carbohydrates is a source of energy for the body, and maintain normal metabolism of fats and proteins. One of the nice additions is the stimulation of carbohydrates serotonin or as they say happiness hormone.
Some people are afraid of carbs, since the weight gain, but it’s not. Choosing a specific list of foods carbohydrate food, you can achieve weight loss on a few pounds and even more. Distinguish between mild and severe carbohydrate diet.
Easy low carbohydrate diet
Do not take this as a sign that will be quite difficult. Easy diet longer in comparison with strong, but has less restrictions in the products. Generally light diet can become a way of life, replacing the usual failsafe diet.
Useful carbs for weight loss list:
It is known that legumes are the products of that set in the assimilation of a lot of gas and seems to inflate the abdomen. This can be avoided if before cooking soak beans in water for several hours or preferably overnight.
- Fruits and vegetables (except bananas and grapes).
During a light diet should abandon the simple carbohydrates, which include:
- Bread and flour products;
- Pastry sweets.
Diversify your diet complex carbohydrates and avoid simple. Do not forget about sufficient water. To calculate the amount required per day of water can formula your weight/30. This does not include juices, sodas, tea, coffee and of course soups.
Guided by these simple rules, you normalize your metabolism and normalize weight without strenuous physical exercise. In this case, your body will regularly receive all the necessary vitamins and minerals.
Malouglevodnomu diet does not apply to vegetarian, you can too limit the intake of lean meats, chicken and fish.
Strict carbohydrate diet for weight loss
On this diet you should not sit more than a week, then you can take a break and repeat again, otherwise the body may lack the necessary substances that will affect the deterioration of health.
Low carbohydrate diet for weight loss menu for the week:
- 2.5 cups of yogurt and 2 plates of baked potatoes without salt.
- 2.5 cups of yogurt and 2 cheese plates.
- 2.5 cups of yogurt and some fruit.
- 2.5 cups of yogurt and 2 plates of chicken breast, cooked without salt.
- Menu for three days.
- Unloading is allowed to drink only clean water.
- Menu, third and fifth day.
Products shown on the day should be divided into 5 or 6 portions and take throughout the day at equal intervals of time. Preferably the rest of the week stick to the same schedule, for example, in 8:00, 11:00, 13:00, 15:00, 17:00, 20:00.
A week of such a diet is difficult, however, by the fourth day you get used to an unusual diet. Cheer yourself with the thought that some after this procedure, lose weight 5, 7 kg and more. If after a week of dieting to take a break (however refusing from sweet, fat and flour), and then repeating carbohydrate diet again, additionally you can throw in another 4+ kg.
Carbohydrate diet, sometimes prescribed to people with ulcers, gastritis or diseases of the heart and blood vessels. However, before its implementation compulsory consultation of the doctor.
A few important notes: before you sit on the carbohydrate diet, preferably one day to unload, that is to eat less and to drink more water and not to eat at night. Carbohydrate diet is recommended not more often two times a year.
Diet of carbohydrate alternation
Sit on it three weeks, while there are small portions and do not break the diet.
The principle of the diet consists of interchange of proteins and carbohydrates for weight loss: the first day includes an equal number of both, the second and third are dominated by proteins, on the fourth day the focus is on the carbs, and the next two days are busy only in proteins.
Here is a sample menu that includes protein and carbohydrate foods (the list is slimming for a week):
- Morning: muesli with low-fat yogurt. Day: fish in the slow cooker or for a couple + unsalted mashed potatoes. Evening: low fat cottage cheese. Before bed: yogurt.
- Morning: green tea, 2 eggs «cool», a piece of cheese. Day: boiled fish with greens, mushrooms possible. Evening: braised meat with legumes (e.g., lentils).
- Morning: cottage cheese with a spoonful of sour cream, tea. Day: beans, slice of bread, tea or yogurt. Before bed: milk product.
- Morning allowed coffee with milk and a muffin, two bananas as a snack. Day: soup with some bread, tea with a slice of dark chocolate. Evening: salad with boiled rice and hamburger, drink grapefruit juice (preferably organic).
- Morning: bread and yogurt. Day: fried fish and vegetables without salt. Evening: cheese.
Then the circle repeats.
Another option weight loss is a waiver or partial waiver of carbohydrates that is nutrition mainly proteins. Abandoning high carbohydrate foods, you stimulate the body to expend its own energy reserves, which are usually stored as fat. At the same time you are quite full and don’t drain your body limitations.
Emphasize malouglevodnomu products:
- Lean meat (some pieces of beef, chicken, veal);
- Fish low-fat varieties;
- Cheese with reduced fat content;
- Milk with reduced fat content or protein;
High carbohydrate food – this is something you should refrain for a period of protein diet: sweet, flour, bread, cakes. But even sticking to the protein diet, do not forbid yourself to include in the diet legumes, and grains. They have a low glycemic index, they are long to digest in the body, fill you up quickly and almost never deposited in fats.
Protein diet, as usual, has contraindications, which you should check with your doctor.
Despite the fact that carbohydrates is known for the ability to make us donuts, they are also able to reverse this process. Approach the issue of weight loss with the mind, pick a list of carbohydrate foods not only taking into account written, but also taking into account their physiological characteristics and preferences.