It has generally been accepted that fats are responsible for many diseases with nutritional basis, but actually the carbohydrates are guilty. Regardless of what kind of carbohydrate we eat, in the end we provide the body with simple sugar. This is because comlex carbohydrates in the stomach and intestines are broken down into sugar. Get to know low carb and find out why it is a fast reduction diet!
Low carb-fast reduction diet – assumptions
Eat 72 grams of carbs a day, and eat other kinds of food without any restrictions.
Carbohydrates are a source of energy. We divide them into simple and complex ones. Simple carbohydrates are included in sugar, honey, wheras complex carbohydrates are found in food products, such as potatoes, groats, pasta, etc. Stick to 72 grams of carbohydrates consumed during a day, and provide the body with protein and fats without any restrictions. Consuming meals with a low carbohydrate content, and a large amount of protein and fat, causes the feeling of satiety and we cease to feel like eating. In case of carbohydrates, a completely opposite phenomenon is observed.
Low carb-fast reduction diet – is it healthy?
Our body’s hormonal balance is affected by the amount of consumed carbohydrates. Too much carbohydrates disturb the hormonal environment of our body. In the next stage, it contributes to the development of diseases such as: obesity, diabetes, hyperthyroidism, heart disease and cancer.
Food allowed in the low-carb diet:
- fny type of meat,
- cheese, cottage cheese, cream, natural yoghurt (without sugar),
- all types of animal fat,
- salads, asparagus, Brussels sprouts, cauliflower, lettuce, cabbage, broccoli (cucumbers, tomatoes, avocado in moderate amounts),
- nuts in moderate amounts.
Food not allowed in the low-carb diet:
- all food products containing carbohydrates: bread, pasta, breakfast cereals, cereals, potatoes, confectionery products, croissants,
- candied fruit,
- sweetened foods: flavored yogurts, desserts, candies,
- dried fruit.
Low carb-fast reduction diet-calculations
How to calculate 72 grams of bioavailable carbohydrates? With the help of the bread unit system. Half of roll (about 20 grams) is 12 grams of digestible carbohydrates, i.e. one bread unit (BU). In order not to exceed 72 grams of carbohydrates a day, you should consume a maximum of 6 BU (bread units).
Selected food products containing 1 bread unit (BU):
1 tablespoon of sugar, honey or flour
4 teaspoons of white or brown rice
1/4cup of dry pasta (regardless of type)
1 slice of bread (wheat, rye or rolls)
1/2 of tortilla
2 tablespoons of dry bean
1/3 of the average sweet potato
1 glass of broccoli
1/2 of grapefruit
1 medium apple
a handful of grapes
2/3 glass of strawberries
2 tablespoons of dried fruit
1 glass of whole or skimmed milk
1/2 cup of fruit juice
1/2 glass of carbonated drink
1 glass of beer
Low carb-reduction diet-effects:
You do not have to wait long for the effects. You will quickly get rid of fatty tissue, stabilize your sugar level and your body will use fats as the basic source of energy.