Dieta priva di carboidrati

Dieta priva di carboidrati

La dieta priva di carboidrati (nota anche come low-carb o low-carb) è al culmine della popolarità oggi. Con il suo aiuto, perdere peso riesce a perdere più chili, evitando gravi restrizioni, scioperi della fame e cattive condizioni di salute.

Caratteristiche della dieta

La dieta priva di carboidrati è stata inventata da Robert Atkins nel 1972. Le sue varietà sono la dieta del Cremlino, Dukan, proteine ​​e altre. L’obiettivo principale è ridurre l’assunzione di carboidrati a 20-250 g al giorno, a seconda della varietà, 5-6 pasti al giorno e aderire al regime di consumo. Il contenuto calorico della dieta non è limitato.

Tu puoi mangiare:

  • carne, pollame,
  • uova,
  • pesce e frutti di mare,
  • formaggio a pasta dura, kefir, ricotta,
  • grassi vegetali,
  • funghi,
  • verdure verdi,
  • frutta acida, compresi gli agrumi e le bacche,
  • noccioline,
  • caffè, tè, composta.

I piatti possono essere preparati in qualsiasi modo: lessare, stufare, cuocere al forno, friggere, ecc.

Non puoi mangiare:

  • zucchero e dolcificanti,
  • prodotti a base di farina (dolci, pasta, gnocchi, pane),
  • verdure amidacee (patate, barbabietole, carote, mais),
  • cereali e fagioli,
  • salsicce, conserve alimentari, fast food,
  • dolce frutto,
  • latticini dolci (cagliata, yogurt),
  • Miele,
  • alcol.

Come funziona una dieta priva di carboidrati?

Mancanza di glucosio (la principale fonte di energia per le cellule) – il corpo inizia a utilizzare le proprie riserve di glicogeno dal grasso sottocutaneo. Insieme al glicogeno, anche l’acqua, che viene trattenuta dai carboidrati, lascia (un litro e mezzo ogni 500 g di carboidrati). Pertanto, i risultati sono impressionanti: i seguaci della dieta perdono fino a 5-7 kg nella prima settimana. Poiché la base della dieta sono le proteine ​​​​digerite lentamente, una persona si sente sazi più a lungo del solito. La mancanza di salti di zucchero nel sangue attenua naturalmente la sensazione di fame.

Conseguenze della dieta

Come qualsiasi altra dieta, la dieta senza carboidrati ha effetti collaterali se non ti attieni al periodo raccomandato di due settimane, ma ti limiti ai carboidrati per mesi o anni.

  • Il carico sul fegato e sui reni, che non sono progettati per espellere una tale quantità di proteine, aumenta in modo significativo.
  • L’immunità soffre a causa di una diminuzione nella dieta di vitamine e minerali.
  • Motilità intestinale violata per mancanza di fibre.
  • Bassi livelli di glucosio sono responsabili di cattivo umore, irritabilità e affaticamento.

Il peggior risultato è l’avvelenamento da proteine. Inoltre, una dieta priva di carboidrati non porta sempre alla perdita di peso. L’apporto calorico non è regolamentato e alcune persone, in genere uomini, iniziano ad appoggiarsi alla carne così tanto da consumare le stesse o più calorie rispetto a prima della dieta.

Per chi è la dieta?

Una dieta a breve termine priva di carboidrati dovrebbe essere utilizzata solo dagli atleti nella fase di “essiccazione” e da tutti gli altri, se non ci sono problemi di salute, per l’abbassamento preventivo o terapeutico dei livelli di zucchero nel sangue. E poi, in quest’ultimo caso, in completa assenza di attività fisica, è indicata una rigida restrizione dei prodotti contenenti carboidrati. Prima di una camminata o di una corsa intensa, puoi e devi mangiare una piccola porzione di cibi dolci o amidacei: il glucosio sarà utilizzato per l’energia muscolare, e non nel “deposito di grasso”.

Dieta priva di carboidrati fitufo

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