General Low Carb - low carbohydrate diet
There are a number of diet plans based on that you eat very little carbohydrates. The one I see most often mentioned are Dr. Atkins. Many put an equal sign between the Atkins and low carbohydrate diet, but there are also other than Atkins, who has developed diet plans based on the same theoretical principles: Protein Power, Neander Thin, Schwarzbein Principle, Go-Diet, Life Without Bread, Optimal diet, EatFatGetThin Others .
Here is a very simplified explanation of the theory: The theory is to induce the body to change its attitude to fat to be stored in the body to burn it instead. The easiest fuel for the body to absorb the fuel is carbohydrates. The body takes what it needs to rest and store carbohydrates as fat. If it runs out instead of carbohydrates, the body must begin to find another fuel to take. Is there fat to burn so your body takes it and converts fat to ketones, which can be used as fuel instead. Since it takes a lot of energy to convert fat into ketones, the body will resort to its reserves (body fat) to get enough energy. It requires adding fat to burn fat. When the body burns fat and excrete ketones is called ketosis.
You can eat more calories with this burning than by simply providing the body with carbohydrates as fuel. It is also very terms of fat and protein and also kept on a more even blood sugar level. Do the following experiment: Whip cream headaches cream (or cream to replace butter or egg yolk). Eat a few tablespoons - it goes pretty fast right slowly and you will feel satisfied and do not want more. Try to add sugar and eat again: Most can probably eat up a lot of the cream before you start to feel full and satisfied - you would rather have more!
The diet is based on that you should limit the intake of refined carbohydrates as foods with high sugar / starch in as: Bread, pasta, grains, rice, corn and starchy vegetables (all root crops including potatoes). Of course, any food that contains sugar excluded from the diet. One should however eat more of nutrient-rich natural foods such as meat, fish, poultry, seafood and eggs. Cheese and cream are permitted in limited quantities. No fruit is allowed to begin, however, some soft fruits. Many people who eat low carbohydrate diets long, and reached their target weight, however, usually add some fruit / day to their diets. Olive oil and butter are widely used in this diet and is often a must in order to get enough energy and feel satisfied. Milk and other dairy products contain a fair amount of carbohydrates (milk sugar) and should therefore be avoided. Seeds and nuts are suitable as snacks, but also those in limited quantities when it is easy to overeat on them. As compensation for the chips you can eat fried pork rind. In the case of vegetables tend to say that all vegetables that grow above ground are allowed - the greener the better. In the case of hot drinks is caffeine-free coffee or green tea which is recommended. One can also make milk chocolate in real cocoa, cream and water (no sugar!).
All Light products are strictly prohibited, as a rule has replaced the fat is removed from the product of some form of sugar or starch. Compare carbohydrate content of a bottle of light mayonnaise to ordinary mayonnaise for example.
There appears to be intractable myth that you eat so you eat lågkolhydratmat take vegetables. Nothing could be more wrong! The vegetables are one of the base of this diet, and should preferably be eaten at each meal. Vegetables are healthy, nutritious food for the body and which also ensures that your stomach is working properly. eat lots of vegetables! But you should choose vegetables with low carbohydrate content. As a simple rule of thumb one can say that all the green vegetables that grow above ground are allowed. You'll find a detailed list of my "fridge list".
Atkins proposes to start with a diet in which the number of carbohydrates is limited to 20 grams / day. You eat a lot of fat instead of getting enough energy into the body. Then it gradually increases the number of carbohydrates by 5 grams / day until reaching its critical border carbohydrate (40-60 grams / day). The increase in the number of carbohydrates are, in principle, by eating more vegetables / fruit. If you eat as little as 20 grams of carbs a day do you really only room with a salad in addition to protein / fat. There is very little carbs and you will not go lower than that. My suggestion is enough to start at a level of 40 grams of carbohydrates per day, as this will fit with most of the recommended vegetables in the daily menu. You can always increase or decrease the number of carbohydrates when you feel like it. You can also reduce your carbohydrate intake gradually and you do not want to "shock" your body too much. Take first remove all the sugar. After all, white flour and potatoes. Then proceed to remove all types of flour / starch, until you're at a real low carbohydrate diet. The key is to succeed!
One piece of advice is to definitely hold back on dairy products at first, until you see how much of the dairy products you can tolerate. Dairy products are one of the things that hinder weight loss.
Milk is a dairy product that you initially have to watch out for. ? É, Äìnskvärt is to completely exclude milk at first and use the cream instead, where possible. Cream diluted with water can usually replace milk in everything. Small amounts of coffee or tea does not give many carbohydrates (remember, however, not forget to count them in your daily carbohydrate intake) and can often be fine. By contrast, to drink one or two glasses of milk a day, however, you can completely forget the beginning. When it reached its target weight, you can start introducing milk again in small amounts, then you start to expand their carbohydrate intake. And it must be real milk: Self I buy none other than milk, 3% sodium.
Do you think this seems complicated? It is thought that the world's easiest diet följa.Titta the words "low carb in a nutshell, you get a quick overview.
Every little carbohydrate count in the daily dose and it is almost essential to the food diary for the first time.
The ideal composition of a low carbohydrate diet may be the same as for an egg: 63% fat, 3% carbohydrate and 34% protein. Officials usually I see the numbers: 70% fat, 25% protein and 5% carbohydrate or 60% fat, 30% protein and 10% carbohydrates. A small amount in any case and therefore a lot of fat to give your body enough energy. In percentage, the most% fat, less protein and less than%% carbohydrates.
When reading online, you will see that many are talking about the famous "craving" or "triggers". Triggers are foods that start "craving" for carbohydrates and are foods that you should avoid. What triggers "craving" is very much different for person to person. After a while on this diet, you learn to recognize signals from their own bodies and can therefore rule out such a food that triggers "craving". Examples of "triggers" may include: yogurt, coffee, red wine, artificial sweeteners, nuts, fiber bread and sausages. Other people may be able to eat all this without feeling any adverse effects. If you eat lågkolhydratmat as one's own body, like, so you will no longer have any sötsug or desire for carbohydrate. Does it still remains a "craving" for carbohydrates, you should definitely look through their diet and see if there are any potential "triggers" to go.