The Simplest Diet

Five simple rules of nutrition that will help maintain the desired weight. What foods should be excluded and how much wine is permissible to drink on this diet?

Five simple rules of nutrition that will help maintain the desired weight. What foods should be excluded and how much wine is permissible to drink on this diet?

 

A diet without a diet

Ukrhealth starts publishing articles based on the slow-carbohydrate diet ("Low-Carbohydrate Diet") by Tim Ferriss. In fact, it is not even a diet, but a set of rules that will allow you to be on a diet, but not following a diet.

In the first material, we will briefly talk about the five main principles of this food system, and in subsequent materials, each of the principles will be considered in more detail. Examples of menus and recommendations of dishes will also be given.

Is this diet effective for weight loss?

The slow-carb diet is a variation of the no-carb diet, and limits the consumption of simple carbohydrates, replacing them with proteins and fats. It is obvious that with constant observance of these rules it is much easier to maintain the desired weight.

If you want to get rid of excess weight, then turn directly to the keto diet, and if you are working to increase muscle mass, remember that sugar and simple carbohydrates are extremely important for muscle growth, and the specified diet is right for you itself will not work.

Rule 1. Avoid "white" carbohydrates

Exclude from the diet any products made from "white" carbohydrates: sugar, any bread and flour products, desserts and cereals, any rice (including brown), potatoes, macaroni and pasta. Such carbohydrates are only allowed to close the carbohydrate window.

Replace all of the above side dishes with different vegetables (cucumbers, tomatoes, broccoli, avocado, spinach, lettuce, and so on), and also try to eat not only one side dish, but get used to the main dishes - meat, chicken, and fish.

Rule 2. Get used to eating the same thing

The store sells a huge number of products - up to 47,000 items - but only a few of them can be considered useful. Do not try to try everything you see: know clearly what you are going to eat and what this dish consists of.

Don't try to cook something completely new every day, then choose three or four main dishes and cook them constantly, changing the side and serving: one day make steak with iceberg lettuce, another day - steak with broccoli and pine nuts.

Rule 3. Avoid liquid calories

 Remember that most sweet drinks do not even contain sugar, but its more harmful analogue - glucose-fructose syrup. In fact, the calories from this syrup cannot be absorbed by the body other than in the form of deposition of subcutaneous fat.

Avoid carbonated and sweet drinks, juices, as well as milk. If you like coffee with milk, then replace it with cream. It is interesting, but the author allows the consumption of alcohol in the amount of two glasses of red wine every day.

Rule 4. Give up fruit

In fact, information about the benefits of fruit is greatly exaggerated: what is sold here is very far from real fruit, and contains a minimal amount of vitamins and other useful substances. For example, there is absolutely no benefit in bananas.

Don't think that one orange a week will boost your immunity and make your body work better. In order to supplement the daily norm of vitamin C with oranges, you need to eat 500 grams of oranges per day - and this is only the norm.

Rule 5. Once a week, give up the diet

Constantly being on a diet slows down the metabolism, reduces the production of a number of hormones important for burning fat (primarily thyroid hormones T3 and T4), and can also cause depression and a constant decline in strength.

It is extremely important to give yourself a little break one day a week, and allow yourself to eat what you want, even if it is not exactly the right and healthy products. Of course, it is important to know the measure here, and kilograms of ice cream will be a clear overkill.

 

A slow-carbohydrate diet, which is a simplified variation of a carbohydrate-free diet, is suitable for those who want to maintain the same weight without resorting to calorie calculations and weighing food. But remember that this diet will not help you lose weight or gain muscle.