Many people find it difficult to follow a carbohydrate-free diet, especially in the beginning. Nothing like this. A varied menu of foods rich in protein, fat and healthy vitamins will provide energy for the whole day.
A carbohydrate-free diet is one of the most effective weight loss diets. For 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 in which there are no or almost no carbohydrates. On the menu for every day with a carbohydrate-free diet, there are no such familiar products as bread, pasta or cereals, but there are a lot of healthy vegetables and meat. In particular, such a food plan for women is good: the menu is full enough for the body to function smoothly: as you know, you can start on strict and fat-restricted diets. Such a diet allows not only to lose weight, but also to better control the concentration of sugar in the blood, it helps to improve the health of the heart and blood vessels, reduces the risk of developing metabolic syndrome, and regulates blood pressure.
However, on the other hand, it also carries some negative health consequences, and for some people it is completely contraindicated. In this article, we analyze what a carbohydrate-free diet is, a list of foods that you can eat, which foods are not suitable for a carbohydrate-free diet, and also provide recommendations and menu examples. But before using this diet, be sure to check with your doctor.
The essence of a carbohydrate-free diet
Carbohydrate-free diets limit the amount of carbohydrates in the diet. Instead of carbs, the diet focuses on protein, healthy fats, and fiber.
The progenitor 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-90s, producer Jim Abrahams created a science hub to raise awareness of the carbohydrate-free diet - his son was successfully managing seizures with the keto diet.
Today, the carbohydrate-free keto diet is used by both celebrities and athletes who engage in cyclic sports, but the diet menu is extreme enough for the average healthy person. Here are some video comments from an athlete on 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 meal plan is often chosen by those who want to quickly lose 5 kg.
The essence of a carbohydrate-free diet 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 stored fat, not the carbohydrates consumed. The bottom line is the loss of excess fat.
Any diet can be followed more or less rigidly, but if you ask yourself which carbohydrate-free diet is the most effective, the answer is one - one on which you can hold out without breakdowns. The forum where its testers discuss the results is full of photos of dishes and success stories.
What to eat on a carbohydrate-free diet
Control of water and salt
Make sure you drink enough fluids on a strict carbohydrate-free diet. The menu for every day should include water and soda unsweetened water - these are the drinks that will be the best choice. Studies show that every gram of carbohydrates retains about three grams of water in the body, so drinking plenty of fluids is vital when using a carbohydrate-free diet for weight loss, otherwise the body may become dehydrated.
Also, don't forget the salt. At the start 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 snack
To avoid breakdowns, be sure to bring healthy, low-carb snacks with you. Be careful with snacks too - you need to adjust portions. What do you eat on a carbohydrate-free diet if you want a snack? Here are a few options that will fit into a carb-free diet:
- hard boiled eggs
- unsweetened yogurt
- regular carrot
- a handful of nuts
- a handful of berries
- piece of cheese;
- apple, tangerine or pear
- a glass of tea without sugar
Go in for sports
You won't be full of diet alone - exercise regularly to keep fit and healthy. In addition, constant exertion will allow you not to count calories on a carbohydrate-free diet. A 1200 kcal carbohydrate-free diet will be quite hungry, but if you do not neglect the gym, you can go beyond these limits and still continue to lose weight. Those who ride a bike to work every day or are partial to exercise bikes should increase the amount of carbohydrates in their diet once a week. Cycling uses up a lot of them, so either switch the sport temporarily 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: food table
Carbohydrate Diet: List of Allowed Foods
- Meat:beef, lamb, pork, chicken.
- A fish:salmon, trout, haddock and others. River fish is the best option.
- Eggs:eggs of all birds, fortified 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, 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 sweets, ice cream and other foods that contain sugar.
- Processed crops: wheat, rice, barley and rye; as well as bread, cereals and pasta.
- Trans fats:hydrogenated or partially hydrogenated oils.
- Diet and low fat foods:dairy products, cereals, or crackers that are low in fat but high in sugar.
- Highly processed products:any 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 that you can drink or eat as part of a carbohydrate-free diet. But only in moderation. Usually they 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 potato with skin - 51 grams
- Pancake - 15 grams
- A glass of cornflakes - 26 grams
- Whole grain bread slice - 13 grams
- 1/2 cup fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skim milk, glass - 12 grams
- Fat-free yogurt with filling - 40 grams
Food packages always write how much proteins, fats and carbohydrates they contain, so with the help of simple calculations you can minimize the amount of the latter. For example, it becomes clear: a carbohydrate-free diet does not imply bread at all.
Carbohydrate-free diet: menu for 7 days
Less than 50 grams of carbohydrates per day - if you stick to this limit, you can be sure - this is a carbohydrate-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 for effective weight loss includes a variety of delicious dishes - see for yourself.
If a carbohydrate-free diet is your choice, plan your meals in advance. There are many variations of a cool combination of protein products!
Monday
- Breakfast: an omelet 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 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: an 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 chops 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: cons and contraindications
Most can start a carbohydrate-free diet without serious risks, but there are groups of people who should only start dietary practices as directed by their doctors:
- people with diabetes and taking insulin;
- people with high blood pressure;
- pregnant and breastfeeding women;
- people with kidney disease;
- adolescents;
- 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 concentration;
- people with metabolic disorders;
- People taking medications that affect glucose and / or ketone levels.
Even if you are healthy, be sure to consult with a specialist, perhaps 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:
- cramping
- constipation
- cardiopalmus
- high cholesterol
- headache
- nausea
- decreased athletic performance
It is difficult enough to follow all the requirements of a carbohydrate-free diet with those who, for ethical reasons, prefer vegetarian or veganism; it is quite difficult for such people to adjust their diet on a diet so as to 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 it processes carbohydrates into fuel), the following unpleasant side effects may 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 disappear. In order to make the most gentle approach to a carbohydrate-free diet for weight loss, the menu may initially include a certain amount of carbohydrates. Nutritionists recommend giving up them not all at once, but gradually, gradually reducing their consumption. At the end of a carbohydrate-free diet for weight loss, foods can also contain more and more carbohydrates - you smoothly return to your usual diet. In this case, the likelihood that the extra pounds will return will be minimal.
Long-term health risks from a carbohydrate-free diet:
- nutritional deficiencies;
- loss of bone density;
- gastrointestinal problems.
Simple recipes for a carbohydrate-free diet
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 skillet and turn the heat on.
- Add vegetables. If you are using a frozen mixture, let the vegetables thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - either a mixture or just salt and pepper.
- Add spinach (optional).
- Fry until tender.
Fried chicken wings with herbs and salsa sauce
Ingredients: chicken wings, spices, herbs, salsa sauce.
Instructions:
- Rub the chicken wings with your choice of spice mixture.
- Place them in the oven and cook at 180-200 ° C for about 40 minutes until they are brown.
- Serve with herbs and salsa.
Toothless cheeseburgers
Ingredients: butter, ground beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
Instructions:
- Add oil to the skillet and turn the heat on.
- Blind minced meat patties and fry in a pan, add spices.
- Turn patties until tender.
- Add a few slices of cheddar and some cream cheese on top.
- Reduce heat and cover until cheese is melted.
- Serve with raw spinach. If you like, you can sprinkle the herbs and spinach with the fat from the skillet.
- For a juicier burgers, add some salsa.
Do burgers, steaks and bacon help you lose weight? Yes, because on a carbohydrate-free diet they are eaten without bread.
Bacon and eggs
Bacon is not really healthy food, but once or twice a week you can afford it on a carbohydrate-free diet and is low in carbohydrates.
Ingredients: bacon, eggs, butter, onion or garlic (optional).
Instructions:
- Finely chop the onion or garlic, fry in a little oil.
- Fry the bacon in the same oil.
- When the meat is ready, put it on a plate, and break 3-4 eggs into the fat melted from it. Fry until tender.
- Transfer the scrambled eggs to the bacon plate. Bon Appetit!
Carbohydrate Pizza
Ingredients: butter, onion, garlic, bacon, minced meat (or other meat), salsa sauce, spices, cheese. If desired, you can add mushrooms, pickles or pickled cucumbers, and when serving - greens.
Instructions:
- Slice any available meat into slices and chop the onion as well.
- Fry everything except cheese in oil, stir with sauce, add spices to taste.
- Sprinkle generously with cheese, or add bacon slices on top for beauty.
- Send the future pizza to the oven for 30-40 minutes at a temperature of 180-200 degrees.
Five-minute chocolate dessert
Ingredients: cream cheese, heavy cream, vanillin, cocoa powder, salt, non-carbohydrate sweetener.
Instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the rpm and slowly beat the cream and vanillin into the cheese.
- Add sweetener, cocoa powder and a pinch of salt and stir in 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.