Looking for a way to carry out a reduction? Instead of testing different kinds of diets, check out the low carb nutritional system. This is an effective way to get rid of the fast-paced excess fat from your body. By limiting carbohydrates as the main source of energy, the body is subjected to the burning and power of fats. Of course, you need a negative calorie balance and training. The diet is 70% success, but without a decent workout there is no chance of the expected outcome.
Low Carb – Rules
The Low carb diet, niskowęglowodanowe, is very popular among people who want to reduce weight. Very often they are also used by people complexes strength as a way to quickly reduce body fat, and according to some even for building muscle mass. Niskowęglowodanowe diets are used in medicine as a method to support the treatment of certain diseases.
What exactly are characterized by low carb diets and are they safe for health?
A low carbohydrate diet is a nutritional method that limits the intake of carbohydrates, most often below the minimum recommended daily intake. The standard for adults is currently 130 g/day. In low carb diets, the reduction in carbohydrate intake is compensated by increased fat intake, often also by protein. The purpose of such treatment is to reduce insulin secretion, which is designed to reduce blood glucose levels (growth occurs after ingestion of a carbohydrate-rich meal). Insulin also participates in the metabolism of proteins and fats. It inhibits lipolysis, i.e. the breakdown of fat and also increases the biosynthesis of fatty acids.
The premise of diet is to increase the secretion of glucagon, which is the hormone antagonistic to insulin. It works by stimulating gluconeogenesis (i.e. creating glucose from non-sugar compounds such as glycerol and amino acids) and lipolysis, which promotes the loss of body fat.
In low carb diets, the carbohydrate supply is most often reduced to 10 – 15% of energy demand, which is usually less than 100 g/day. Carbohydrates are often limited to a maximum of 50 g/day, which promotes the formation of ketosis in the body responsible for rapid fat loss. This condition is characterised by elevated levels of ketones in the urine and in the blood. This is due to the consumption of energy from fats and proteins with a significant carbohydrate deficiency. Ketosis causes a reduction in appetite, which helps to reduce the supply of energy supplied with food. This condition can act, improves well-being and mobilizes to adhere to the principles of diet. It should be noted that the reduction in carbohydrates in the diet also results in effect, i.e. loss of water and sodium.
The reduction of carbohydrate intake mobilizes the glycogen from the muscles and the liver, and each removed 1 g of this backup material falls 2 g of water, which is eliminated from the body. The first fast results of a low carb diet are therefore the result of dehydration. It should also be remembered not to exceed the supply of protein with food above 1, 5 – 2 g per kilogram of body weight per day, because its excessive supply is associated with a high loss of calcium from bones, which favors kidney stones. The main source of energy in the carb diet is therefore fat. It is worthwhile to take care of its appropriate nature, as excessive consumption of animal fats is associated with an increased risk of cardiovascular disease. An increased amount of protein can cause acidification of the body, which carries a serious health consequence.
Low carb diet-food products
Food products, on which is based the low carb diet, it is above all the eggs, meat (lean and FAT), fish (in particular greasy), dairy products (greasy curd, mascarpone cheese, cheese, blue cheese, cream), oils (coconut, canola, flaxseed, olive oil, oils fish oil, MCT, which fats medium carbon chain very well absorbed by the body), clarified butter, lard. In the diet you should also include nuts, seeds, avocados and low-starch vegetables, such as m.in. tomatoes, cucumbers, courgettes, peppers, broccoli, cauliflower, cabbage, and green leafy vegetables. Sharply are fruits as a rich source of simple sugars and complex carbohydrates, which abound pulses and cereals (millet, rice, pasta, cereal or bread) that you can use Occasionally, in very limited quantities. You should also be wary of excessive portions of starchy vegetables such as beets, carrots or celery, whose presence in the diet greatly increases the amount of carbohydrate. The restriction should be also dairy products such as yoghurt or milk due to the large content of milk sugar, or lactose.
The effects of low carb
Although the effects of diets for weight reduction may initially be significantly faster than standard dietary reductions, the differences usually become blurred after prolonged use. In most of these, a large weight loss was reported during the first 6 months of the diet, whereas after 12 and 24 months differences in body weight change were not relevant. After a carb diet, a higher increase in HDL cholesterol (good), lower triglycerides and VLDL cholesterol compared to the low diet were observed after 2 years of observation.
However, it has also been reported to have adverse symptoms such as increased LDL cholesterol and dry mouth, bad odor and constipation, possibly linked to undersupply of fiber. In a study of a large group of people relied on in the same work, it has been shown that the low carbohydrate diet is associated with an increase in death, but the type of fat consumed is important. A diet high in fats of animal origin caused a total death increase of 23% due to tumors of 28% and cardiovascular disease by 14%. By contrast, in a diet in which prevailed fats of vegetable origin, total deaths of 20% and deaths due to cardiovascular disease have been reported by 23%. The study was conducted in people without heart disease, cancer and diabetes. The group consisted of 85 168 women aged 34 – 59 years and 44 548 men between 45 and 75 years of age.
Large consumption of meat, meat offal, cured meats and processed meat products results in excessive sodium, Retinol and iron. At high intake of fats of animal origin increases the supply of saturated fatty acids acting adversely affects the cardiovascular system. Chronic low carb diet with a large participation of animal fats may adversely affect risk factors for atherosclerosis (increased serum LDL-cholesterol and lipoprotein (a) and homocysteine). Too abundant supply of protein along with diet promotes noise of calcium from the bones, which leads to kidney stones. Also may increase risk of liver disease. Too big limiting carbohydrate intake is associated with an instance of side effects such as rashes, headaches, weakness and lower tolerance of physical exertion. Low carbohydrate diet should not also benefit people after resection of gall bladder, pancreas, liver diseases or renal stones. Also remember that too low carbohydrate intake adversely affects the functioning of the thyroid gland, especially in women.
While the low carb diet is a good way to reduce weight quickly, you should be aware of the dangers that it carries with it. A significant reduction in carbohydrate intake may be associated with numerous food deficiencies which are detrimental to the functioning of the body.
If you choose this way of nutrition, you should take care of the right type of fats, so as not to lead to cardiovascular disorders, and to ingest a large amount of vegetables to ensure an adequate supply of fiber. It should also be remembered not to exceed a certain supply of protein, because its excess is detrimental to health, m.in. Important burden on renal function. It is also worth noting that the long-term use of carb diet does not produce much results in weight reduction than low calorie or fat diets. However, this diet can be beneficial for people with glucose and insulin problems, and with a proper supply of vegetable fats it can be helpful for people with cardiovascular diseases.