Low-card diet

Hello, dear athletes!

A low-carb diet is a diet in which carbohydrates are eliminated to a minimum. It is impossible to completely remove them from the diet: they are found almost everywhere, including in fruits and vegetables necessary for health. But minimizing "harmful" simple carbohydrates is quite realistic.

A low-carb diet can be prescribed by a doctor and selected by a nutritionist even in the absence of chronic diseases. It will be especially useful for those who seek to normalize weight. Simple carbohydrate molecules are quickly broken down and absorbed, dramatically increasing blood sugar levels, which leads to insulin spikes. This contributes to the deposition of fat. At the same time, simple carbohydrates do not provide satiety for a long time: if you ate a loaf, then after a while you will want to eat again.

The essence of a low-carb diet is to exclude from the diet foods that contain mainly simple carbohydrates, such as white flour products (including bread and pasta), potatoes, white rice, honey, confectionery products with a high sugar content, fast food and sausages. Ideally, they should be avoided, but strict restrictions can lead to breakdowns, so at the initial stage it is recommended to consume such products as rarely as possible. It is important to keep the diet varied and complete, since a lack of nutrients can slow down metabolism and lead to weight gain in the future.

The main principles of a low-carb diet:

1. Elimination of flour products and sweets;
2. Introduction of healthy oils (flaxseed, olive, coconut) into the diet;
3. Eating foods high in fiber (bran, cereals, almonds, legumes), which helps with weight loss;
4. Fractional meals with portion control: it is preferable to eat four to five small times a day, and not all at once;
5. Complete exclusion of sugar, honey, molasses and sucrose;
6. Avoid starches, including potatoes and corn;
7. Avoid sugary sodas and alcohol.

This diet is similar to the keto diet, where 70-75% of calories come from fat.

Low-carb diet: Weight loss

Low-carb diets are far more effective than low-fat diets at reducing weight, according to a major Harvard study. An analysis of 53 studies involving 67,000 people found that people who followed low-carb diets for a year were, on average, 2 pounds lighter than those who followed low-fat diets.¹

Low-carb diet: Application

Low-carb diets, often used for weight loss, limit the consumption of foods with a high glycemic index. The essence of such diets is a sharp reduction in carbohydrate intake (up to 30% of daily calories), an increase in protein intake (up to 20-30%) and obtaining most of the energy from fats (50-60% of total calories).

At the beginning of the diet, the body, deprived of carbohydrates, uses liver glycogen, but its reserves are depleted after about 48 hours, which can lead to dehydration. The body then switches to oxidizing fats for energy, forming ketone bodies, which are used as fuel.

Long-term studies (more than 12 months) on the effectiveness of low-carb diets are lacking. However, short-term studies (up to 1 year) have shown that such diets can promote weight loss, improve triglyceride levels and pro-inflammatory markers in the blood, and increase HDL levels and LDL sizes.

Low Carb Diet Effects for Athletes

A low-carb diet, by promoting increased ketone body production, can suppress appetite and significantly lower blood sugar levels. This is achieved by reducing the liver's production of glucose and insulin levels. An additional factor that improves insulin action is the increase in leucine content that occurs with high protein intake. These changes stimulate fat breakdown, but only in the short term. In a long-term study, weight loss on a low-carb and high-carb diet was comparable.

Every diet, including a low-carb diet, has its advantages and disadvantages.

Advantages:

1. Reducing carbohydrates is useful for those who want to lose weight and normalize blood pressure.
2. This diet is very filling due to the high content of proteins and healthy fats.
3. The diet provides quick results: in the first weeks, excess fluid retained by carbohydrates goes away.
4. Reducing carbohydrates leads to a decrease in triglyceride levels in the blood, which reduces the risk of cardiovascular disease.
5. Some studies show that a low-carb diet is more effective in getting rid of belly fat than eliminating fat from the diet.

Disadvantages:

1. Carbohydrates are the main source of energy, and a lack of them can lead to fatigue, problems with concentration and sleep disturbances.
2. Due to the restriction of carbohydrates, frequent urination may occur, which leads to a loss of potassium and sodium reserves.
3. Eliminating vegetables from the diet can cause a lack of fiber, which is necessary for digestion.
4. Giving up fruits can lead to a deficiency of vitamins A, B and C.
5. The transition to a new diet should be done gradually so that the body can adapt without stress. During the period of giving up familiar carbohydrates, you may experience temporary symptoms such as nausea and an unstable emotional state.

Develop a personalized nutrition plan that takes into account your body’s needs and minimizes health risks. Choose protein foods high in leucine. And also monitor your micronutrient levels, make sure you get enough potassium, calcium, magnesium, and iron.

Low-carb diet: What to eat & what not to eat

Don’t forget about the importance of fruits (but not overeat) and vegetables - they will provide your body with essential vitamins and minerals.

The best approach is to create an individual diet, taking into account your tastes and food preferences. The more favorite foods (excluding "forbidden"), the easier it will be to stick to the chosen diet.

With a low-carb diet, it is worth including in the menu:

• Fish and seafood (salmon, haddock, tuna, squid, shrimp);
• Low-carb fruits and berries (oranges, peaches, pineapples, plums, blueberries, strawberries, raspberries, blackberries);
• Whole chicken and quail eggs;
• Fats and oils (lard, avocado, flaxseed, olive and coconut oil);
• Non-starchy vegetables (spinach, broccoli, cauliflower, carrots, asparagus, tomatoes, cucumbers);
• Nuts and seeds (almonds, walnuts, sunflower seeds, chia seeds, pistachios);
• High-fat dairy products (cheese, butter, cream, Greek yogurt);
• Meat (beef, lamb, turkey, chicken).

The more of your favorite foods (except for the «forbidden» ones) in your diet, the easier it will be for you to follow the chosen nutritional regimen.

Foods that can be added in moderation (no more than once or twice a week):

• Starchy vegetables and grains (potatoes, yams, millet, corn, quinoa, oats);
• High-carb fruits (bananas, pineapples, mangoes);
• Legumes (lentils, peas, beans, chickpeas);
• Whole milk;
• Dark chocolate with at least 70% cocoa;

Please note that dark chocolate can make it difficult to control your weight if consumed too often.

Foods to eliminate from your diet:

• Sweets with added sugar (candy, ice cream, baked goods);
• Refined foods (white rice, pasta, tortillas, cookies);
• Alcohol (beer, rum, wine, champagne, etc.)
• Low-fat dietary dairy products (often contain flavor enhancers and extra sugar);
• Highly processed foods (convenience foods, fast food, cookies, chips);
• Sweet carbonated drinks, sweet tea, sports and energy drinks.

At the initial stage, you may need more time to study the composition of products. Pay attention to the calorie content, fat and carbohydrate content, as well as the presence of added sugar.

Maximum Fat Burning Mode: «No Carbs»

Purpose - maximum fat burning to achieve a competition shape. Used by competitive bodybuilders

Basic principles:

• Strict restriction of carbohydrates. The diet excludes almost all carbohydrates, with the exception of a small amount of green vegetables (no more than 10 grams of carbohydrates per day) in the first days. In the last 7-15 days, even these vegetables are excluded.
• Increased protein intake. Low-fat protein products are a priority: egg whites, lean fish, skinless chicken breast, squid. Cooked only by boiling, grilling or steaming. Smoked, salted and canned food is excluded. The permissible protein norm is 3-4 grams per kilogram of body weight.
• Complete exclusion of fats. Despite possible objections from nutritionists, fats are completely excluded in this phase.

This diet is extremely strict and is only suitable for preparing for competitions. It is not suitable for long-term use and may cause adverse effects on the body.

Carbohydrate Rotation Mode:

This approach, popular among modern bodybuilders, involves constantly changing the amount of carbohydrates in the diet to prevent the body from adapting to a certain level of consumption. For example, during the week, the amount of carbohydrates can vary from 0 to 350 grams per day. Thus, the body does not have time to "get used" to a certain level of carbohydrate consumption, which helps maintain a fast metabolism. It is important to note that this method has not yet been sufficiently studied and requires further research.

Low-Calorie Diet:

This method is simple - reducing the total number of calories in the diet without much attention to the ratio of proteins, fats and carbohydrates. However, in modern bodybuilding, this approach is considered less effective than protein diets.

Low-Calorie Muscle Building Mode:

This mode is aimed at the growth of high-quality muscle tissue with a minimum gain of fat.

a. Protein:

Includes all protein products allowed in the fat-burning mode, plus low-fat dairy products and soy products. The recommended amount of protein is at least 2 grams per kilogram of weight.

b. Carbohydrates:

Necessary for muscle growth, but their consumption should be controlled, especially in the evening. It is recommended to consume polysaccharides: rice, buckwheat, potatoes, durum wheat pasta, black bread, muesli, bananas, beans, nuts.

c. Fats:

Limited to 20% of the total caloric content of the diet. Unsaturated fats are recommended: nuts, avocados, olives, olive oil, peanut oil, as well as polyunsaturated fats: almonds, cottonseed oil, pecans, sunflower oil, corn oil, fatty fish, mayonnaise, safflower oil, soybean oil, walnuts.

List of foods excluded from the maximum fat burning mode:

Fats:

1. Cheese, sour cream, full-fat milk, cream, butter, rendered fat, margarine.
2. Girona meat - beef, pork, lamb, chicken (except breast), egg yolks.
3. Mayonnaise, ketchup.
4. Milk chocolate.

Carbohydrates:

1. Foods with a high glycemic index - jam, honey, candy, chocolate, sweet drinks, sweet juices, grapes, mango, sweet pears, ice cream, fried potatoes.
2. Foods with a high starch and gluten content - bakery and pasta products, pizza, cookies, pastries, cakes.

Others:

1. Alcoholic beverages.
2. All products containing sugar and all products made from white flour.
3. Fatty and fried foods.

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Good anabolism to all!

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1. https://www.podaimaperformance.com/harvard-study-cut-carbs-not-fat-to-lose-weight/