Losing weight with fewer carbohydrates: One of the most effective ways to lose weight is the low carb diet. Friends of a sumptuous meal get their money's worth, because instead of calories, only carbohydrates are counted in these diets. Fats and proteins can be taken by people who want to lose weight indefinitely. However, according to the German Society for Nutrition (DGE), low carb diets are all too high in fat and protein to be recommended as a long-term diet.
Low carbohydrate food
Nevertheless, there are a variety of these diet forms, which differed in terms of fat and protein intake, but all do without carbohydrates. Low carbohydrate food is on the food plan.
The original low carb variants are the Atkins and the South Beach diet. The idea behind giving up carbohydrates is the interruption of energy intake. This comes mainly from carbohydrates. If carbohydrates are no longer supplied, the body must attack fat reserves to produce the necessary energy. In this way it comes to weight reduction.
The cardiologist Robert Atkins developed this diet in the 70's in America. It represents the most radical form of a high-fat and high-protein diet. In a four-stage sequence, a limited supply of carbohydrates is regulated, while at the same time the consumption of meat, fish, eggs and cheese may be unchecked. The importance of fruits, vegetables and fiber is not given sufficient consideration in this diet.
In summary, this makes the Atkins diet probably the least recommended weight loss diet of low-carb diets.
South Beach Diet
Again, a heart specialist from America was at work. After Dr. Arthur Agatston will achieve the ideal figure in three phases: First, only meat, poultry, fish and vegetables will be eaten for one to two weeks. After that, some side dishes from the Mediterranean cuisine are allowed. Finally, may be consumed in moderation some favorite foods such as pancakes in the otherwise low carbohydrate cuisine.
Good thing about this diet is the preference for proper fat quality in the form of vegetable fats. However, this means that, for example, French fries are considered more recommendable than a baked potato. In addition, the intake of sufficient fruits, vegetables and fiber is too low. The recipes are too complicated and expensive for the consumer because of the hard-to-find ingredients.
Over time, low carb diets have evolved into the so-called Glyx diets. Here, the intake of carbohydrates is allowed under certain conditions. Based on their effect on blood sugar levels, carbohydrates are classified as "good" and "bad". The so-called glycemic index indicates how quickly the blood sugar level rises after eating various foods rich in carbohydrates.
If it jumps too high, it leads to a high release of the hormone insulin, which removes the sugar from the blood. Food cravings can be the result. Carbohydrates with a low glycemic index (Glyx), such as whole grains, legumes and fruits are in demand.
Compared to the other low-carb diets, the weight-loss of dietary fat is the most moderate and the dietary fiber content is sufficient by eating a lot of fruits and vegetables. Nevertheless, the Glyx diet is still too high in protein and fat and carbohydrate intake is too low, which makes it unsuitable for a long-term diet.
At the beginning of the diet, the recommended intake is far too low in calories, and shopping with the Glyx table is extremely complicated. Again, scientifically unsustainable promises are made regarding the effects of dietary supplements and fat burners.
From the group of carbohydrates, no products from white flour, potatoes and sugar are allowed, only corn, whole grains and chocolate with a lot of cocoa may occasionally be on the menu. In addition, there is plenty of fish, lean meat, legumes and fruits and vegetables.
The LOGI and Montignac methods as well as the Strunz diet are the best known forms of the Glyx diet.
LOGI stands for Low Glycemic Index (low glycemic index). This method is not a diet in the strict sense, but is propagated as a dietary diet. The founder Dr. Nicolai Worm postulates that our stone-age genes make us unsuitable for today's carbohydrate-rich diet.
Fruits and vegetables are recommended in sufficient quantities, but there is a clear restriction on whole grains: in the new LOGI nutrition pyramid, which the Harvard University's medical faculty has been publishing since 2001, these cereal products with noodles and rice are considered "barely recommended" among foods made from white flour, potatoes and sweets at the top.
The recipes for this method are complex and require expensive ingredients, the calorie intake is altogether too high with a fat content of almost 50% of the total energy intake.
The Montignac method, named after its inventor Montignac, is recommended by its proponents as a dietary supplement. Neither protein, fat nor carbohydrates should be dispensed with in this nutritional principle. Nevertheless, it is recommended to consume only those foods that have a low glyx.
In addition, attention should be paid to a balanced combination of carbohydrates with fatty foods, as fat lowers the Glyx index as well as fiber. Sugar is considered to be the ultimate poison because it raises blood sugar levels, causing high levels of insulin. The lowering of blood sugar levels caused by excessive insulin secretion in turn signals the body to a lack of food, so that it reacts with fat storage. On the other hand, if the insulin level is low, the ingested food is burnt without building up fat.
In addition to a change in diet, the internist relies on sufficient exercise and agrees with the usual opinions of physicians and nutritionists.
His diet, which is said to bring a weight loss of one kilo per day, is divided into three phases: After a week of "vital fat burning", in which only proteins and vital substances are allowed, begins a two to ten-week interval diet, Each "Vital Fat Burning Day" is followed by a so-called "Forever Young Day", which combines regular, pulse-controlled light-running training with vital-substance-rich nutrition and mental training.
The third phase is the permanent change in diet according to a modular system with 120 recipes. For the optimal implementation of his diet Strunz recommends dietary supplements such as protein or mineral drinks.
Low carb diet worsens blood lipid levels
Low-carbohydrate diets as an antipode to low-fat diets have become increasingly popular lately. A New Study Swiss and American researchers show that the low-carbohydrate diet called low-carb is not an optimal alternative to avoiding fat for calorie restriction.
Researchers at the University Hospital Basel came to the conclusion that low-carbohydrate diets make the pounds disappear rather quickly, but the low-carbohydrate diet increases blood cholesterol levels. In the vessels can then deposit a specific cholesterol and lead to vascular calcification. In addition, the very protein-containing food intake means a greater burden on the kidneys, as the body has to break down the large number of metabolic end products from proteins via the kidneys. That is why this type of diet is particularly unsuitable for the heart attack and people with gout or kidney damage.