Carbohydrate diet for weight loss

• Diets
• Health and beauty

A no-carb diet is an eating plan in which you simply manage your weight by limiting the amount of carbohydrates you eat. There are several varieties of such a diet without or with a reduction in carbohydrates, for example, the Montignac diet, the Dukan protein diet or the low-carb keto diet.

Diet features

Nutritionists have long come to the conclusion that it is mainly carbohydrates that hinder the achievement of a slim figure and a flat tummy, so the diet that we will tell you about in this article really allows you to quickly achieve weight loss. At the same time, you don't have to constantly think about counting calories.

Despite the fact that the name of the diet is carbohydrate-free, this does not mean that these organic substances are generally removed from our lives. This carries a risk of harm to the digestive process and metabolism. After all, for example, fiber is also a carbohydrate; neither fats nor proteins can replace its properties.

If you strictly follow the instructions of nutritionists who recommend a no-carbohydrate diet, you need to increase the amount of carbohydrates you consume daily to 50-80 g (or 250 calories, if this is how you feel comfortable controlling it). Most of them will be used as energy for brain function, so non-carbohydrate ketosis will come into play, that is, the body will begin to break down fat in search of energy for the functioning of the whole body.

It is important to note that this small amount should include those carbohydrate-containing foods whose glycemic index is minimal. These are vegetables with low or no starch content, whole grains and cereals.

The basis of a no-carb diet is lean meat and fish, dairy products and eggs, foods containing healthy fats such as nuts, olive and coconut oil, nuts, and green vegetables as the main source of vitamins and fiber.

In moderation, up to 60 g per day, it is allowed to consume legumes, for example, beans or lentils, as well as fruits, but only a couple in the morning.

Whey protein can be used as an easy source of the calories you need.

When choosing foods, you can focus on the glycemic index of foods. The glycemic index (GI) is an indicator of the effect of a particular product on the body in comparison with pure glucose. In this case, the GI of glucose itself is taken to be 100. That is, having eaten 100 g of a product with a GI of 20, it is as if we had eaten 20 g of pure sugar.

How GI is calculated is a separate complex topic. We can use the finished result (see table):

The most low-carb foods are shown in the green (third) table.

Useful and prohibited foods

In the first week, the carbohydrate diet menu includes the following list of products:

• porridge cooked in water;
• vegetables with low starch concentration;
• low-fat fermented milk products;
• fruits;
• sunflower oil;
• tea;
• mineral water without gas.

With the beginning of the second week, the diet is supplemented with:

• fish dishes;
• lean poultry meat;
• bran bread products.

The table provides a list of some dietary products indicating calorie content and carbohydrate content per 100 g.

It is prohibited to consume during a carbohydrate diet for weight loss:

• sugar and salt;
• fried, fatty foods;
• smoked meats;
• confectionery products;
• alcoholic and sweet carbonated drinks.

To increase the effectiveness of the diet, it is recommended to use herbal teas and decoctions. Calendula decoction is of great benefit; it stimulates metabolism and accelerates the burning of fat deposits.

To prepare the drink, make a mixture of calendula flowers and dried St. John's wort. A tablespoon of the mixture is poured into a glass of boiling water, placed in a steam bath, and heated for 3 minutes. Next, leave for 2 hours and filter. Take 2 glasses per day, drink in small portions throughout the day.

Recommended for:

Most often, athletes resort to a protein diet, using this diet as a “cutting” diet. In the process, most of the subcutaneous fat is lost, and the muscles, due to the abundant saturation of the body with protein, become more prominent.

However, even those whose lives are not connected either to the gym, or even to the home push-up mat, note the positive effect of cutting carbohydrates. The extra pounds go away simply because you have overcome the hardship of parting with your favorite buns and sweets.

Contraindications

It is important to pay attention to this list so as not to harm yourself with the desire to lose weight. A low-carbohydrate diet is contraindicated:

• for kidney disease,
• diseases of the heart and blood vessels,
• pathologies in the digestive system,
• during pregnancy and breastfeeding,
• To old people.

Despite the fact that a low-carbohydrate diet does not exclude alcohol, obese people should avoid it, as it stimulates the food center.

Fried meat as a source of carcinogens is contraindicated for people with diseases of the digestive system.

Carbohydrate diet for weight loss

The principle of the carbohydrate diet is to consume the right amount of complex carbohydrates , which contain fiber and pectins. They help in the process of losing weight, as they take a long time to digest and saturate the body with the necessary microelements.

Thus, the diet should be dominated by porridge and fruits and vegetables. Pasta made from durum wheat and bran bread, but without yeast, are allowed.

List of approved products

Women who want to adopt this method of losing weight so that it subsequently produces results are often interested in the question “What can you eat on a carbohydrate diet?”, “Maybe weight loss can still be achieved with a protein menu?”

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Any nutritionist will answer that not everything eaten has a sufficient amount of carbohydrates to be used in a carbohydrate diet. There are many non-carbohydrate and low-carb foods that at first glance are suitable for weight loss (similar to protein foods). In everyday life, these products are called “fast carbohydrates.” Sources of such carbohydrates: bananas, potatoes, sweets, flour. A carbohydrate diet for weight loss, like a protein diet, requires the mandatory consumption of a certain food group.

List of allowed foods on a carbohydrate diet:

• fish and fish products (cod, tuna, herring, potassa, sea bass, hake, pollock, pike, shrimp, crab, mussels);
• meat (beef, chicken, turkey, quail, rabbit);
• grains and cereals (buckwheat, white rice, pearl barley, oatmeal, brown rice, bulgur, quinoa);
• vegetables (cucumber, tomato, zucchini, eggplant, asparagus, cauliflower and white cabbage, green beans and peas, celery, broccoli, onions, radishes, pumpkin);
• mushrooms (champignons, oyster mushrooms);
• fruits and berries (raspberries, strawberries, currants, watermelon, melon, apple, plum, apricot, orange, grapefruit, pomelo, kiwi, cherry, strawberry, currant);
• dried fruits (raisins, dates, dried apricots, prunes);
• greens (parsley, dill, sorrel, spinach).

An approximate list of carbohydrate diet products for weight loss should be included in the menu for every day. After all, they are all rich in complex carbohydrates, which gives you a feeling of fullness throughout the day.

Advantages and disadvantages

Undoubtedly, a carbohydrate diet, like a protein diet, has many advantages for weight loss, proven by nutritionists and other specialists. Its main advantages are:

• varied diet;
• lack of hunger;
• effective weight loss.

Like any diet, a carbohydrate diet also has a number of disadvantages , the main one of which is its low effectiveness for building muscle mass, caused by a lack of protein component.

As we found out, a protein diet is also necessary! Practical experience shows that the best option is to use a protein-carbohydrate diet. By alternating proteins and carbohydrates, achieving positive results will become easier and faster!

Conclusion: before you start changing your diet, consider all the pros and cons of a carbohydrate diet, so as not to harm the body, but to help cope with extra pounds.

If this option is not for you, turn to an alternative method: a low-carb diet.

Menu for every day

A carbohydrate diet for weight loss requires you to adhere to a special diet. An example of a menu for every day, including healthy products from a carbohydrate diet, will be considered below:

Monday:

• breakfast – buckwheat, chamomile infusion;
• second breakfast : fruit salad of apple, orange, grapefruit;
• lunch – pilaf with chicken, unsweetened apple and plum compote;
• afternoon snack - vegetable smoothie made from celery, spinach and cucumber;
• dinner - vegetable stew: zucchini, cabbage, carrots, eggplant, a pinch of sesame.

Tuesday:

• oatmeal and 5 medium strawberries, green tea;
• apple juice with bran pancakes;
• sea ​​fish baked in the oven with lemon, apricot compote, vegetable salad (tomatoes, spinach, sweet peppers, red onions, feta cheese);
• cocoa and cottage cheese casserole (ingredients: cottage cheese, eggs, sour cream);
• steamed beef with mushroom stew, freshly squeezed carrot juice.

Wednesday:

• curd mass with dried apricots and oatmeal steamed in water, linden infusion;
• kefir, a sandwich made from unleavened bread and a piece of cheese;
• chicken soup and unsweetened, weak coffee;
• 2 oranges;
• stewed veal with beans and fruit juice.

Thursday:

• scrambled eggs and toast from Borodino bread;
• curdled milk with a piece of rye bread;
• grilled chicken breast and steamed vegetables (zucchini, eggplant, asparagus, peppers, onions);
• cottage cheese and banana salad;
• steamed fish with vegetables (carrots, beets, celery root).

Friday:

• whole grain sandwich, egg white omelette, cocoa;
• apple and orange smoothie, diet bread;
• grilled chicken breast with vegetable stew (mushrooms, onions, tomatoes, zucchini, eggplant);
• casserole (ingredients: oatmeal, eggs, cottage cheese, apples);
• seafood salad (shrimp, iceberg, arugula, cherry tomatoes, spinach, a pinch of sesame) and mint infusion.

Saturday:

• buckwheat porridge, 2 cucumbers and tomato juice;
• cottage cheese and 3 plums;
• lentil soup with coffee;
• 2 tomatoes and a stalk of celery;
• vegetables baked in the oven with cheese (carrots, onions, tomatoes, zucchini, eggplant, asparagus).

Sunday:

• green tea and quinoa with spinach, arugula, cherry tomatoes;
• kefir with diet cookies;
• brown rice with vegetables (green peas, onions, carrots, tomatoes) and cherry compote;
• apple;
• stewed vegetables with quinoa and chamomile tea.

If you stick to this menu for a week, losing weight won’t take long. After a month of proper nutrition according to this carbohydrate diet plan, you will notice that your body begins to work better and cope with stress, and fat from your thighs will disappear completely unnoticed.

Carbohydrates for gaining muscle mass

Losing weight is not the only goal of this method of eating, the essence of which is the presence of carbohydrates in the daily menu. A carbohydrate diet for gaining muscle mass is just as popular. Adding a protein base to the diet involves eating a protein and carbohydrate composition, so that after 2-3 weeks the process of losing weight begins.

The benefits of a protein diet are truly great. To grow and strengthen muscles (and lose weight), you should follow a special menu when alternating protein and carbohydrate days. On “carbohydrate” days, you can take foods from the carbohydrate menu described above, and on “protein” days, accordingly, eat protein dishes from foods that have a protein base. The protein component of a carbohydrate diet is:

• meat (highest protein content);
• fish;
• dairy products;
• eggs;
• legumes;
• nuts.

Sample menu for gaining weight on a carbohydrate diet:

Breakfast : oatmeal with milk with cottage cheese and banana, apple compote;

Snack : fruit salad of apple and orange;

Lunch : boiled turkey with salad (tomatoes, cucumbers, peppers, spinach) and coffee;

Afternoon snack : cottage cheese casserole with chamomile infusion;

Dinner : 3 egg white omelette, kefir.

The protein method of losing weight has always been popular in the fight for weight loss and muscle gain. Many girls and women dream of losing extra pounds using the protein component, since it is one of the most effective for the body. The desired effect is achieved by spending a long time on the body to process protein foods. By alternating carbohydrate and protein diets, you will not only achieve weight loss, but also strengthen the muscles of your entire body!

Pros of a no-carb diet

Where does obesity come from? As a rule, the reason is an imbalance of insulin and other hormones designed to utilize carbohydrate energy from the blood. Because of this failure, the body does not notice the boundary when the required amount of calories has been received, and makes us feel hungry. And we, in turn, give him fast carbohydrates and overeat.

A low-carbohydrate diet has a number of advantages that contribute to its popularity:

• Normalization of metabolism. Due to constant snacking, normal insulin production is disrupted, which leads to the development of a disease such as diabetes. By giving up carbohydrates, you can normalize the process of producing protein hormone from the pancreas and force the body to take energy from calories accumulated in fatty tissues, rather than relying on fast carbohydrates.
• Decreased feelings of hunger and appetite. The feeling of hunger occurs when the level of glucose entering the body in the form of carbohydrates decreases. The logical conclusion arises by itself - you need to disrupt this process in order to rid yourself of the constant feeling of “sucking in the pit of your stomach.”
• Significant reduction in caloric intake. Despite the fact that the total calorie content of the diet is reduced by approximately 20-25% (after all, carbohydrate-containing foods are sources of “empty calories”), this process occurs completely unnoticed by the body’s condition.
• Avoiding gluten. It is unlikely that you will find at least five people on your list of friends who are allergic to gluten. However, in the research of modern scientists, information is increasingly being found that this storage protein can provoke the development of allergies through a cumulative effect, and is also harmful to metabolic processes in itself.
• The opportunity to cook familiar dishes for yourself and not force your household to morally support you by chewing only cabbage.
• A large selection of permitted dishes, which are also available in cafes, restaurants and even fast food establishments.
• Lack of a strict time schedule for eating.
• The desire to continue to restrict yourself to a small amount of calories after finishing the diet.
• The positive effect of protein on the condition of the skin: it becomes smoother and more elastic, wrinkles disappear.

Cons of a no-carb diet

It would seem that there is nothing difficult in pulling yourself together and simply eating according to the proposed menu, passing the departments with bread and fruit in the store. However, it is important to always listen to your body, especially when it comes to choosing how long to follow a diet.

Among the disadvantages of this mode are the following:

• Reducing carbohydrates, causing carbohydrate deficiency, for a long time carries the risk of deterioration in the functioning of the nervous system and brain. Therefore, it is very important to increase the proportion of carbohydrates in the daily diet after completing the active stage of weight loss;
• Since in the process of following such a diet the body receives a large amount of protein, it is necessary to introduce physical activity into the daily routine. For some, this may seem like an impossible task, but at least basic exercise in the form of walking is vital for the body.
• Due to the exclusion of fruits and vegetables from the diet, severe dehydration occurs. It helps in weight loss, but can cause kidney disease (to avoid trouble, pay close attention to the next section of the article).
• Elevated protein levels stimulate increased production of substances that cause kidney stones.
• Eating meat is also associated with the formation of uric acid, a common cause of gout.
• People who eat a lot of meat are more susceptible to cancer.

No carbohydrate diet

There are two types of carbohydrates - fast and slow. Slow carbohydrates include cereals, grains, vegetables, and fruits. They provide the body with energy. Fast carbohydrates include sugar, bakery and confectionery products. They provide a lot of energy for a short period. All unused energy is stored by the body in reserve in the form of fat masses. With a sedentary lifestyle, it is easy to gain excess weight.

The principle of a no-carbohydrate diet is that carbohydrates are excluded from the diet. More precisely, they are limited to a minimum: 20-150 grams per day or no more than 250 kcal. There are two types of carbohydrate-free diets: non-ketogenic and ketogenic.

Their difference is in the daily allowable amount of carbohydrates: in the first case - up to 100-150 grams, in the second - 20-40 grams. With a non-ketogenic diet, only fast carbohydrates are excluded. In ketogenic diet, both fast and slow carbohydrates are excluded. The latter has more risks of negative consequences, so you need to be very careful when choosing it.

Drinking regime

A no-carb diet involves eliminating or at least significantly reducing the consumption of foods such as fruits and vegetables. In this regard, it is very important to supply the body with a sufficient amount of water for normal stimulation of intestinal motility.

In this case, water serves as an assistant for the removal of undigested food residues, as well as for the natural formation and renewal of cells.

The optimal volume of fluid that the body requires per day with such a diet is 1.5 to 2 liters of water. You are allowed to drink up to five cups of green tea a day, as well as some coffee without sugar.

All fruit juices and soda are prohibited, even diet soda.

Prohibited Products

Sweet rolls and desserts are not all that you will have to give up during the diet. You will also need to clean your kitchen shelves of the following products:

• Starchy vegetables, especially potatoes, beets, carrots and corn;
• Artificial sweeteners (they don't contain sucrose, but that doesn't mean they won't give you a craving for sweets);
• Products labeled “diet” or “low-fat” on their packaging because they contain added sugar or starch to enhance the taste;
• Alcohol;
• Fruits. The exceptions are citrus fruits and sour berries, as well as coconut, peaches and sour apples;
• Trans fats (milk and beef fat, vegetable oil, margarine and the like);
• Industrially processed foods, such as frozen ready meals.

When choosing products in the store for your next diet day, focus on the composition, and not on the attractive information on the packaging, convincing you that the package you are holding in your hands is “healthy food.” In an effort to reduce costs, increase shelf life and improve the appearance of products, manufacturers often resort to using sweeteners, starch and fats, and these “bonuses” are not good for your figure or health.

Allowed and prohibited foods on a carbohydrate diet

It is recommended to consume foods containing complex sugars:

• unsweetened fresh fruits (kiwi, grapefruit, green apples, pomegranate, cherry plum, lemon);
• dairy products (low-calorie or low-fat cottage cheese, fermented baked milk, kefir);
• fish, meat without fat (beef, turkey, chicken);
• vegetables (greens, lettuce, cabbage, tomatoes, legumes);
• nuts;
• porridge (oatmeal, buckwheat).

The list of foods on a carbohydrate diet can be combined with each other, eaten in 1 meal. But you need to remember that the caloric content calculated for 1 serving must be observed.

Among the prohibited foods on the diet are:

• white bread, pastry, pasta;
• sweet fruits (watermelon, strawberries, raspberries), vegetables (beets, pumpkin, corn);
• carrots, beets, sugar, honey;
• instant porridge;
• milk, full-fat cottage cheese and sour cream;
• fatty meats (lamb, pork).

It is not recommended to consume these products. But during the break you can eat a small amount. There are no harmful substances in them, so there will be no negative effects on the body at one time.

Drinking alcohol is not recommended. There is an exception in the form of a small portion of wine drunk, which contains a small amount of ethanol.

Recommended Products

We found out what is not allowed on a carbohydrate-free diet, but what is possible? Without restrictions (within reason), you can consume the following products:

• Eggs. Preferably egg whites.
• Chicken fillet without skin and fatty sauces. Can be flavored with garlic, spices and soy sauce (except for salt-free diets).
• Lean veal. A good butcher shop will select the leanest cuts for you.
• Sea fish. It is also advisable to choose low-fat varieties. Cod, sea bass, and pike perch are suitable.
• Low fat dairy products. Low-fat cottage cheese, natural yogurt (not to be confused with sweet dairy desserts!).

You can consume pork, lamb, boiled sausages, and vegetable oil in limited quantities.

Pros and cons of foods without carbohydrates

A low-carbohydrate diet can be followed for a long time, but in this case the menu should not be so strict.
The advantages of this method of losing weight include:

1. Rapid burning of fat reserves and weight loss.
2. The presence of sources of proteins and vitamins in the diet: meat, fish, vegetables and fruits.
3. A large selection of permitted products allows you to diversify the menu for every day.
4. Carbohydrates, which contribute to the deposition of sugar in the body, are excluded.
5. Energy is produced primarily from your own fat reserves.

The disadvantages of this diet include the following:

1. Increased load on the liver and kidneys due to the abundance of protein foods.
2. Insufficient intake of vitamins contained in prohibited foods into the body requires additional intake of vitamin complexes.
3. A lack of glucose can lead to irritability, poor attention and fatigue.
4. Lack of fiber found in cereals, bran and many vegetables can cause constipation and stomach discomfort.
5. Pathologies of the heart, blood vessels, kidneys, gastrointestinal tract and liver are a contraindication to switching to a carbohydrate-free diet.
6. While following the diet, undesirable reactions may occur, such as: constipation, heaviness in the stomach, irritability, weakness.

It is not recommended to exclude carbohydrates during pregnancy and breastfeeding, during periods of weakened immune system and recovery from illness.

Low-carbohydrate diet menu for 7 days

We offer you a sample meal plan for a week.

Monday

• two hard-boiled chicken eggs; a small piece of boiled sausage; a cup of coffee or tea.
• cucumber and tomato salad; cabbage soup without potatoes with the addition of sour cream; fried piece of meat; Cup of tea.
• a handful of nuts.
• cabbage salad with the addition of a small amount of vegetable oil; boiled or steamed fish; a glass of kefir.

Tuesday

• a piece of cheese and a cup of tea.
• salad of green vegetables with the addition of a small amount of vegetable oil; yesterday's cabbage soup; a small piece of boiled sausage; a cup of coffee or tea.
• one green apple.
• boiled or steamed cabbage; a small piece of fried chicken; Cup of tea.

Wednesday

• two sausages and a guest of green peas; a cup of tea or coffee.
• cabbage salad (you can take either fresh or pickled); green vegetable soup; a small piece of chop; a cup of tea or coffee.
• one orange.
• a serving of boiled or steamed pumpkin.

Thursday

• carrot salad with sour cream; a cup of tea or coffee.
• green vegetable salad; chicken soup; a piece of boiled or steamed fish; Cup of tea.
• two tangerines.
• a piece of boiled or steamed chicken; Cup of tea.

Friday

• one or two sandwiches with sausage; a cup of tea or coffee.
• cucumber salad; classic okroshka; any cutlet; Cup of tea.
• a handful of peanuts.
• a piece of cheese, a piece of fish prepared in any way, one glass of dry red wine.

Saturday

• three hard-boiled chicken eggs; one cucumber; a cup of tea or coffee.
• beet salad; a piece of fried chicken, a cup of tea.
• one orange.
• radish salad, boiled or steamed fish.

Sunday

• one or two sausages; squash caviar; a cup of coffee.
• green salad; a piece of fried chicken; a cup of coffee.
• one green apple.
• cucumber salad; guest of nuts.

Naturally, you are not required to follow this particular menu. Change the order and better start your diet not on Monday, but right now.

Today, a low-carbohydrate diet is recognized as one of the most effective methods of losing excess weight without exhausting physical training. Remember that completely eliminating carbohydrates from the diet is not only not rational, but also dangerous to health, so carefully study the proposed nutritional plans in order to avoid digestive difficulties and vitamin deficiency.

Carbohydrate diet: menu for the week

It is recommended that a person familiarize himself with the permitted list of foods so that he can create his own diet. When on a carbohydrate diet for weight loss, a menu is developed for the week, from which you can take approximate dishes for every day. Be sure to drink water without gases throughout the day.

Monday

1. Breakfast.
   Buckwheat porridge, low-fat cottage cheese, black tea without sugar.
2. Lunch.
   Low fat kefir, bread.
3. Dinner.
   Steamed fish, stewed vegetables (beans, zucchini).
4. Afternoon snack.
   Ryazhenka or natural yogurt.
5. Dinner.
   Grilled chicken breast, stewed cabbage, dried fruit compote without sugar.

Tuesday

1. Breakfast.
   Oatmeal, a small amount of walnuts, boiled egg, unsweetened tea.
2. Lunch.
   Low-fat yogurt, green apple, kiwi.
3. Dinner.
   Chicken fillet soup. Vegetable salad made from cabbage, legumes, seasoned with olive oil. Dried fruits compote.
4. Afternoon snack.
   Ryazhenka, rice pudding.
5. Dinner.
   Boiled rice with the addition of green vegetables, turkey fillet. Tea.

Wednesday

1. Breakfast.
   Low-fat cottage cheese with sour cream. Green apple. Tea and dried apricots.
2. Lunch.
   Cocoa, kiwi.
3. Dinner.
   Spaghetti with mushrooms. A glass of curdled milk. Bread.
4. Afternoon snack.
   Fruit jelly, tea.
5. Dinner.
   Stewed rabbit, vegetables. Dried fruit jelly.

Thursday

1. Breakfast.
   Natural yogurt without additives, fruit tea, kiwi.
2. Lunch.
   Buckwheat porridge, cottage cheese with berries. Water.
3. Dinner.
   Stewed cabbage with chicken pieces added. Grapefruit, tea.
4. Afternoon snack.
   Toast with meat, lettuce, tea.
5. Dinner.
   Fish steak with cabbage.

Friday

1. Breakfast.
   A glass of kefir, oatmeal, jelly.
2. Lunch.
   Cottage cheese with berries, tea.
3. Dinner.
   Lenten cabbage soup, vegetable salad, low-fat yogurt.
4. Afternoon snack.
   Fruit salad, tea.
5. Dinner.
   Stuffed bell peppers, fruit jelly.

Saturday

1. Breakfast.
   A glass of freshly squeezed juice, toast with peanut butter. Green tea.
2. Lunch.
   Large pear, bread, tea.
3. Dinner.
   Vegetable soup, cucumber, parsley, dill salad. Fruit tea.
4. Afternoon snack.
   Kefir, apple, pear.
5. Dinner.
   Steamed fish, Chinese cabbage. Green tea.

Sunday

1. Breakfast.
   Freshly squeezed juice, buckwheat porridge, apple.
2. Lunch.
   Toast with a piece of turkey and lettuce. Green tea.
3. Dinner.
   Lenten borscht. Boiled turkey breast, apple. Kissel.
4. Afternoon snack.
   Boiled egg, low fat cheese. Green tea.
5. Dinner.
   Stuffed peppers, Chinese cabbage salad, jelly.

Quitting the diet

You should not think that carbohydrates are a universal evil. These substances are vital for the functioning of our body, so it is important to know how to painlessly exit a low-carbohydrate diet.

The main thing is gradualism. Start with 10g of net carbohydrate (sugar) or 50g of high-carb foods (bread, pastries, cereals) per day. Increase the amount of carbohydrate foods by 10 g per day to the daily nominal norm, which a nutritionist will help you choose.

Monitor your weight daily! When gaining weight, take a break from adding carbohydrates or reduce the dose. The main thing is to believe in yourself, don’t despair and be healthy!

The essence of the carbohydrate diet

Unlike the low-carbohydrate diet, this diet is based on eating healthy and easily digestible carbohydrate foods. The organic substances that are present in them are beneficial for the body in that they:

• accelerate metabolic processes;
• provide the body with energy;
• stimulate the production of serotonin (the hormone of happiness).

The process of losing weight is based on the consumption of complex (slow) carbohydrates. The process of their absorption takes longer, which means that you will experience less hunger. Achieving the effect is also facilitated by reducing calories consumed and adhering to the principle of fractional meals. In two weeks you can lose up to 6 kg of excess weight without losing muscle mass.

The carbohydrate diet is a special nutrition system that will not only help you get rid of 6-7 extra pounds, but also activate your metabolism.

A carbohydrate diet does not allow you to lose weight locally (belly, hips, etc.) - excess weight leaves the entire body.

There are several methods to help you lose weight using carbohydrate-containing foods, as well as methods for gaining weight.

Carbohydrate diet for weight loss - video