Many people find it difficult to follow a carb-free diet, especially in the beginning. Nothing like this. A varied menu of foods rich in protein, fat and healthy vitamins provides energy throughout the day.
A carbohydrate-free diet is one of the most effective diets. The fact that the body does not get its main food - carbohydrates - then turns to the reserves that are already available and the fat layer disappears pretty quickly.
It is a diet with no or almost no carbohydrates. In addition to a carb-free diet, there are no familiar products like bread, pasta, or cereals on your daily menu, but there are plenty of healthy vegetables and meats. Such a diet is especially good for women: the menu is full enough for your body to function smoothly: as you know, you can start on strict and low-fat diets. Such a diet not only allows weight loss, but also better regulation of blood sugar concentration, contributes to the improvement of heart and blood vessel health, reduces the risk of developing metabolic syndrome, regulates blood pressure.
On the other hand, it also has negative health consequences and is completely contraindicated for some. In this article, we analyze what a carbohydrate diet is, list the edible foods that are not suitable for a carbohydrate diet, and provide recommendations and menu examples. But before using this diet, be sure to consult your doctor.
The essence of a carbohydrate-free diet
A carbohydrate-free diet limits the amount of carbohydrates in the diet. Instead of carbohydrates, the diet focuses on proteins, healthy fats and fiber.
The precursor to 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-90s, producer Jim Abrahams set up a science center to raise awareness about the carb-free diet - his son successfully treated seizures with the keto diet.
Nowadays, the carbohydrate-free keto diet is also used by celebrities and cyclical athletes, but the diet menu is quite extreme for the average healthy person. Here are some video comments from an athlete on this diet:
Modern carbohydrate-free diets have contraindications, of course, but a well-thought-out carbohydrate-free diet is great for losing weight and keeping your body healthy. A carb-free diet is the most popular way for women to lose a few pounds of weight in a short amount of time. This meal plan is often chosen by those who want to lose 5kg quickly.
The essence of a carbohydrate-free diet is clear and understandable - the body does not get extra carbohydrates, which then accumulates fat. During the diet, the body burns some of the stored fat, not the carbohydrates consumed. The point is to lose excess fat.
Any diet can be followed more or less rigidly, but if you ask yourself which carbohydrate-free diet is most effective, the answer is one - one that can be followed without failure. The forum, where its testers discuss the results, is full of food photos and success stories.
What to eat on a carbohydrate-free diet
Regulation of water and salt
Drink enough fluids on a strict carbohydrate diet. The daily menu should include water and soda unsweetened water - these drinks are the best choice. Studies show that every gram of carbohydrate retains about three grams of water in the body, so it is vital to consume a lot of water if you use a carbohydrate-free diet to lose weight, otherwise the body may become dehydrated.
Also, don’t forget the salt. At the beginning of a carb-free diet, the daily menu should include one or two cups of broth. Or just add a little more salt to the food.
Healthy snack
Be sure to bring healthy, low-carb snacks with you to avoid damage. Also be careful with snacks - you will need to adjust your doses. What to eat on a carb-free diet if you want to snack? Here are some options that fit into a carb-free diet:
- hard boiled eggs
- unsweetened yogurt
- ordinary carrots
- a handful of nuts
- a handful of berries
- pieces of cheese;
- apples, tangerines or pears
- a glass of tea without sugar
Go play sports
You won’t be full of diet alone - exercise regularly to stay fit and healthy. In addition, constant effort allows you to avoid counting calories in a carb-free diet. A 1, 200 kcal carb-free diet will make you quite hungry, but if you don’t neglect the gym, you can go beyond those limits and still continue to lose weight. Those who cycle to work every day or don’t exercise on a bike should increase the amount of carbs in their diet once a week. Cycling consumes a lot of them, so either switch sports temporarily or increase your carb intake. And of course, physical activity is contraindicated at the limit of possibilities.
Carbohydrate-free diet dictates a high-protein diet: it becomes the building block of new strong muscles
Carbohydrate-free diet: food table
Carbohydrate Diet: A list of permitted foods
- Meat:beef, lamb, pork, chicken.
- A fish:salmon, trout, haddock and others. River fish is the best choice.
- Egg:eggs of 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 and others.
- High fat dairy products:cheese, butter, cream, yogurt.
- Fats and oils:coconut oil, butter, lard, olive oil and fish oil.
Carbohydrate diet: a list of foods that should not be eaten
- Sugar:soft drinks, juices, foods containing all kinds of confectionery, ice cream and other sugar.
- Processed plants:wheat, rice, barley and rye, and bread, cereals and pasta.
- Trans fats:hydrogenated or partially hydrogenated oils.
- Dietary and low fat foods:low - fat but high - sugar dairy products, cereals or biscuits.
- Highly processed products:all semi-finished products are prohibited.
- Starchy vegetables:If you are on a carbohydrate-free diet, limit the amount of starchy vegetables in your diet.
Carbohydrate-free diet: Doubtful food
Feel free to add black coffee without milk, wine and chocolate to your list of foods to consume or consume as part of a carb-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 by carbohydrate "value"
- Orange juice in a glass - 25 grams
- Medium baked potatoes with skin - 51 grams
- Pancakes - 15 grams
- A glass of cornflakes - 26 grams
- Slices of wholemeal bread - 13 grams
- 1/2 cup fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skim milk in glass - 12 grams
- Fat-free yogurt with filling - 40 grams
Food packages always show how much protein, fat and carbohydrate they contain, so you can minimize the amount of the latter with simple calculations. For example, it becomes clear that a carb-free diet means no 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 satisfying - this is what the carbohydrate-free diet is famous for. The weekly menu of effective weight loss includes a number of delicious dishes - check it out for yourself.
If you choose a carb-free diet, plan your meals in advance. There are many variations of the cool combination of protein products!
Monday
- Breakfast: omelette with various vegetables fried in butter or coconut oil.
- Lunch: Blueberry yogurt and a handful of almonds.
- Dinner: cheeseburger without buns, served with vegetables and salsa sauce.
Tuesday
- Breakfast: bacon and eggs.
- Lunch: hamburger without buns and 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: omelette 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 steak with vegetables.
Saturday
- Breakfast: scrambled eggs with various vegetables.
- Lunch: yogurt with berries, coconut and a handful of nuts.
- Dinner: meatballs with vegetables.
Sunday
- Breakfast: bacon and eggs.
- Lunch: coconut milk smoothie, a drop of cream, protein powder and berries.
- Dinner: grilled chicken wings with raw spinach.
Carbohydrate-free diet: disadvantages and contraindications
Most people can start a carb-free diet without serious risks, but there are groups who should only diet on the instructions of their doctor:
- diabetics and insulin users;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- adolescents;
- patients with liver disease;
- with caution - those who have had kidney or liver disease, cardiovascular problems in the family;
- who generally have relatively low blood sugar levels;
- people with metabolic disorders;
- People who are taking medicines that affect their glucose and / or ketone levels.
Even if you are healthy, be sure to consult a professional, the diet may not be right for you. In addition, several medical studies have identified the potential risks of a carbohydrate-free diet.
Short-term health risks:
- convulsive
- constipation
- cardiopalmus
- high cholesterol
- headache
- nausea
- decreased sports performance
It is quite difficult to comply with all the requirements of a carb-free diet for those who prefer vegetarian or veganism for ethical reasons; it is quite difficult for such people to adjust their diet to get the right amount of protein. It can also affect their health, pretty 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 processes carbohydrates into fuel), the following unpleasant side effects can occur:
- bad breath
- fatigue
- symptoms of dehydration
- Grouch
- apathy
- inability to concentrate
As your body adjusts to a carb-free diet, these side effects may or may not go away. For the most gentle approach to a carb-free diet, the menu may initially contain a certain amount of carbohydrate to lose weight. Nutritionists recommend that you reduce your intake gradually, not all at once. At the end of a weight-loss-free carbohydrate diet, foods can contain more and more carbohydrates - you get back to your usual diet smoothly. In this case, the probability that the extra pounds will return will be minimal.
Long-term health risks of a carbohydrate-free diet:
- nutritional deficiencies;
- decrease in bone density;
- gastrointestinal problems.
Simple recipes for a carb-free diet
Eggs and vegetables fried in coconut oil
Ingredients: Coconut oil, fresh vegetables or frozen vegetable mixtures (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add the coconut oil to the pan and turn on the heat.
- Add vegetables. If you are using a frozen mixture, let the vegetables thaw a little for a few minutes.
- Add 3-4 eggs.
- Add spices - either 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 the spice mixture of your choice.
- Put them in the oven and bake at 180-200 ° C for about 40 minutes until browned.
- Serve with herbs and salsa.
Toothless cheeseburgers
Ingredients: butter, minced beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- Blind minced meatballs and fry in a pan, add the 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. You can sprinkle the herbs and spinach with the fat in the pan to taste.
- Add a little salsa to the juicier burgers.
Do burgers, steaks and bacon help you lose weight? Yes, because eating a carb-free diet without bread.
Bacon and eggs
Bacon is not really a healthy food, but once or twice a week you can afford a low carb diet and low carb.
Ingredients: bacon, eggs, butter, onion or garlic (optional).
Instructions:
- Chop the onion or garlic and fry in a little oil.
- Fry the bacon in the same oil.
- When the meat is ready, we put it on a plate and we beat 3-4 eggs into the fat melted from it. fry until soft.
- Transfer the scrambled eggs to the bacon plate. 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 greens when serving.
Instructions:
- Slice the available meat and chop the onion.
- Fry everything except the cheese on the oil, mix with the sauce, add spices to taste.
- Sprinkle generously with cheese, or we put bacon slices on top for beauty.
- Send the prospective pizza to the oven for 30-40 minutes at 180-200 degrees.
Five minute chocolate dessert
Ingredients: cream cheese, cream, vanillin, cocoa powder, salt, carbohydrate-free sweetener.
Instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the speed and slowly add the cream and vanillin to the cheese.
- Add sweetener, cocoa powder and a pinch of salt and stir until completely dissolved.
- Turn on the maximum speed again and stir the mixture for another 1-2 minutes.
- Serve immediately, garnish with berries, or make ice cream from the mixture.