Many people find it difficult to follow a carbohydrate-free diet, especially in the beginning. Nothing of the kind. A varied menu of foods rich in protein, fat and healthy vitamins will provide energy for the whole day.
Carbohydrate-free diet is one of the most effective diets for weight loss. Due to the fact that the body does not receive its main food - carbohydrates, it turns to the already available reserves, and the fat layer disappears quickly enough.
This is a diet that has no or almost no carbohydrates. The daily carbohydrate-free diet does not include as many familiar products as bread, pasta or cereals, but there are many healthy vegetables and meats. In particular, such a diet plan for women is good: the menu is complete enough for the body to function smoothly: as you know, you can start with strict diets with fat restriction. Such a diet allows not only to lose weight, but also to better control blood sugar levels, helps improve the health of the heart and blood vessels, reduces the risk of developing metabolic syndrome and regulates blood pressure.
On the other hand, it has some negative effects on health, and for some people it is completely contraindicated. In this article, we analyze what a carbohydrate-free diet is, a list of foods you can eat, which foods are not suitable for a carbohydrate-free diet, and we also provide recommendations and examples for menus. But before using this diet, be sure to consult your doctor.
The essence of the diet without carbohydrates
Carbohydrate-free diets limit the amount of carbohydrates in the diet. Instead of carbohydrates, the diet focuses on protein, healthy fats and fiber.
The ancestor of the modern carbohydrate-free diet is the therapeutic ketogenic diet. Initially, the ketogenic diet was used to treat epileptic seizures in children. In the mid-1990s, producer Jim Abrahams set up a research center to raise awareness of the carbohydrate-free diet - his son successfully managed seizures with the keto diet.
Today, the keto diet without carbohydrates is used by both celebrities and athletes who do cycling, but the diet menu is extreme enough for the average healthy person. Here are some video comments from an athlete about this diet:
The modern carbohydrate-free diet, of course, has contraindications, but an adequately thought-out carbohydrate-free diet perfectly helps to lose weight and maintain the health of the body. A carbohydrate-free diet is the most popular way for women to lose a few pounds of excess weight in a short time. This diet plan is often chosen by those who want to lose 5 kg quickly.
The essence of a diet without carbohydrates is clear and understandable - the body does not receive excess carbohydrates, which will then accumulate fat. During the diet, the body burns some of the accumulated fat, not the carbohydrates consumed. The conclusion is the loss of excess fat.
Every diet can be followed more or less strictly, but if you are wondering which diet without carbohydrates is the most effective, the answer is one - the one that you can endure without failures. The forum, where his testers discuss the results, is full of photos of dishes and success stories.
What to eat on a carbohydrate-free diet
Water and salt control
Make sure you drink enough fluids on a strict carbohydrate-free diet. The menu for each day should include water and carbonated unsweetened water - these are the drinks that will be the best choice. Studies show that each gram of carbohydrates retains about three grams of water in the body, so it is vital to drink plenty of water when using a carbohydrate-free diet to lose weight, otherwise the body may become dehydrated.
Also, don't forget the salt. At the beginning of a carbohydrate-free diet, your daily menu should include one to two cups of broth. Or just add a little more salt to the food.
Healthy breakfast
To avoid damage, be sure to bring healthy low-carb snacks. Be careful with snacks - you need to adjust the portions. What do you eat on a carbohydrate-free diet if you want a snack? Here are some options that will fit into a carbohydrate-free diet:
- hard boiled eggs
- unsweetened yogurt
- ordinary carrot
- a handful of nuts
- a handful of berries
- a piece of cheese;
- apple, tangerine or pear
- a cup of tea without sugar
Do sports
You will not be full of diet alone - exercise regularly to maintain shape and health. In addition, a constant load will allow you not to count calories on a diet without carbohydrates. A 1200 kcal carbohydrate-free diet will be quite hungry, but if you do not neglect fitness, you can exceed these limits and still continue to lose weight. Those who ride a bike to work every day or are inclined to exercise bike should increase the amount of carbohydrates in their diet once a week. Cycling consumes a lot of them, so either temporarily change the sport or increase your carbohydrate intake. And, of course, physical activity at the limit of possibilities is contraindicated.
A carbohydrate-free diet dictates a high-protein diet: it becomes a building block for new strong muscles
Carbohydrate-free diet: nutrition chart
Carbohydrate diet: a list of permitted foods
- meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, haddock, etc. River fish is the best option.
- eggs:eggs from all birds enriched with omega-3.
- Vegetables:spinach, broccoli, cauliflower, carrots.
- Fruits and berries:apples, oranges, pears, blueberries, strawberries.
- Nuts and seeds:almonds, walnuts, sunflower seeds, etc.
- High fat dairy products:cheese, butter, heavy cream, yogurt.
- Fats and oils:coconut oil, butter, lard, olive oil and fish oil.
Carbohydrate diet: a list of foods you should not eat
- sugar:soft drinks, fruit juices, all kinds of pastries, ice cream and other foods that contain sugar.
- Cultivated crops:wheat, rice, barley and rye, as well as bread, cereals and pasta.
- Trans fat:hydrogenated or partially hydrogenated oils.
- Low fat diet and foods:dairy products, cereals or biscuits low in fat but high in sugar.
- Highly processed products:all semi-finished products are prohibited.
- Starchy vegetables:Limit starchy vegetables in your diet if you are on a carbohydrate-free diet.
Carbohydrate-free diet: foods that are in doubt
We can safely add black coffee without milk, wine and chocolate to the list of foods you can drink or eat as part of a carbohydrate-free diet. But only in moderation. They usually eat dark chocolate and drink dry wines without added sugar.
Carbohydrate-free diet: a list of foods with their carbohydrate "value"
- Orange juice, a glass - 25 grams
- Medium baked potatoes with skin - 51 grams
- Pancake - 15 grams
- Cornflakes bowl - 26 grams
- Slice of wholemeal bread - 13 grams
- 1/2 cup fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skim milk, glass - 12 grams
- Skim yogurt with filling - 40 grams
Food packaging always says how much protein, fat and carbohydrates it contains, so with the help of simple calculations you can minimize the amount of the latter. For example, it becomes clear: a diet without carbohydrates does not imply bread at all.
Carbohydrate-free diet: menu for 7 days
Less than 50 grams of carbs a day - if you stick to that limit, you can be sure - it's a carb-free diet. The menu and food table are easy to learn, and the diet is very satisfactory - this is what the carbohydrate-free diet is known for. The weekly menu for effective weight loss includes a variety of delicious dishes - see for yourself.
If your choice is a carbohydrate-free diet, plan your meals in advance. There are many variations of a cool combination of protein products!
Monday
- Breakfast: omelet with various vegetables fried in butter or coconut oil.
- Lunch: Blueberry yogurt and a handful of almonds.
- Dinner: cheeseburger without rolls, served with vegetables and salsa sauce.
Tuesday
- Breakfast: bacon and eggs.
- Lunch: hamburger without rolls and green vegetables.
- Dinner: salmon with butter and vegetables.
Wednesday
- Breakfast: eggs and vegetables fried in butter or coconut oil.
- Lunch: shrimp salad with olive oil.
- Dinner: grilled chicken with vegetables.
Thursday
- Breakfast: omelet with various vegetables fried in butter or coconut oil.
- Lunch: cocktail with coconut milk, berries, almonds and protein powder.
- Dinner: steak and vegetables.
Friday
- Breakfast: bacon and eggs.
- Lunch: chicken salad with olive oil.
- Dinner: beef steaks with vegetables.
Saturday
- Breakfast: scrambled eggs with various vegetables.
- Lunch: yogurt with berries, coconut and a handful of walnuts.
- Dinner: meatballs with vegetables.
Sunday
- Breakfast: bacon and eggs.
- Lunch: coconut milk shake, a drop of heavy cream, protein powder and berries.
- Dinner: grilled chicken wings with raw spinach.
Carbohydrate-free diet: disadvantages and contraindications
Most can start a carbohydrate-free diet without serious risks, but there are groups of people who should start dietary practices only as directed by their doctors:
- people with diabetes and taking insulin;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- young men;
- patients with liver disease;
- with caution - those who have had cases of kidney or liver disease, heart or vascular problems in the family;
- those who usually have a fairly low blood sugar level;
- people with metabolic disorders;
- People taking medicines that affect glucose and / or ketone levels.
Even if you are healthy, be sure to consult a specialist, maybe the diet is not suitable for you. In addition, many medical studies have identified the potential risks of a carbohydrate-free diet.
Short-term health risks:
- spasms
- constipation
- cardiopalmus
- high cholesterol
- headache
- nausea
- reduced athletic performance
It is difficult enough to meet all the requirements of a carbohydrate-free diet for those who, for ethical reasons, prefer vegetarianism or veganism; for such people it is quite difficult to adjust their diet to a diet so that they get the right amount of protein. It can also affect their health quite quickly.
In addition, in the early stages of a carbohydrate-free diet, while the body has not yet adapted to a new way of obtaining energy (and usually converts carbohydrates into fuel), the following unpleasant side effects can occur:
- bad breath
- fatigue
- symptoms of dehydration
- bad mood
- apathy
- inability to concentrate
As the body adapts to a carbohydrate-free diet, these side effects may or may not go away. In order to make the most sparing approach to the carbohydrate-free weight loss diet, the menu may initially include a certain amount of carbohydrates. Nutritionists recommend that you give them up not all at once, but gradually, gradually reducing their consumption. At the end of a carb-free weight loss diet, foods may also contain more and more carbohydrates - you are gradually returning to your usual diet. In this case, the probability of gaining extra pounds will be minimal.
Long-term health risks from a carbohydrate-free diet:
- nutritional deficiencies;
- loss of bone density;
- gastrointestinal problems.
Simple recipes for a diet without carbohydrates
Eggs and vegetables fried in coconut oil
Ingredients: Coconut oil, fresh vegetables or frozen vegetable mixes (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
instructions:
- Add the coconut oil to the pan and turn on the stove.
- Add vegetables. If you use a frozen mixture, let the vegetables thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - or a mixture or just salt and pepper.
- Add spinach (optional).
- Fry until soft.
Fried chicken wings with herbs and salsa sauce
Ingredients: chicken wings, spices, herbs, salsa sauce.
instructions:
- Rub the chicken wings with your chosen spice mixture.
- Place them in the oven and bake at 180-200 ° C for about 40 minutes until browned.
- Serve with herbs and salsa.
Cheeseburgers without teeth
Ingredients: butter, minced beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
instructions:
- Add oil to the pan and turn on the stove.
- Glue the minced meat patties and fry in a pan, add spices.
- Turn the patties until soft.
- Add a few slices of cheddar and a little cream cheese on top.
- Reduce heat and cover until cheese is melted.
- Serve with raw spinach. If desired, you can sprinkle the herbs and spinach with the fat from the pan.
- For juicier burgers, add a little salsa.
Do burgers, steaks and bacon help you lose weight? Yes, because on a carbohydrate-free diet you eat without bread.
Bacon and eggs
Bacon is not a really healthy food, but once or twice a week you can afford it on a low carb diet and it is low in carbohydrates.
Ingredients: bacon, eggs, butter, onion or garlic (optional).
instructions:
- Finely chop the onion or garlic and fry in a little oil.
- Fry the bacon in the same oil.
- When the meat is ready, put it on a plate and beat 3-4 eggs in the melted fat. Fry until soft.
- Transfer the scrambled eggs to a plate of bacon. Enjoy your meal!
Carbohydrate pizza
Ingredients: oil, onion, garlic, bacon, minced meat (or other meat), salsa sauce, spices, cheese. If desired, you can add mushrooms, pickles or pickles, and when serving - green.
instructions:
- Cut any available meat into slices, and cut the onion as well.
- Fry everything except the cheese in oil, mix with the sauce, add spices to taste.
- Sprinkle generously with cheese or add slices of bacon on top for beauty.
- Send the future pizza in the oven for 30-40 minutes at a temperature of 180-200 degrees.
Five minutes of chocolate dessert
Ingredients: cream cheese, heavy cream, vanilla, cocoa powder, salt, carbohydrate-free sweetener.
instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the speed and slowly whip the cream and vanilla into the cheese.
- Add sweetener, cocoa powder and a pinch of salt and stir until completely dissolved.
- Turn on maximum speed again and beat the mixture for another 1-2 minutes.
- Serve immediately, garnish with berries or make ice cream with the mixture.