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 healthy proteins, fats and vitamins will provide energy for the whole day.
A carbohydrate-free diet is one of the most effective weight loss diets. 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 in which there are no or hardly any carbohydrates. On the everyday menu with a carbohydrate-free diet, there are no familiar products such as bread, pasta or cereals, but there are a lot of healthy vegetables and meat. In particular, such a meal plan for women is good - the menu is full enough for the body to function smoothly - as you know, you can start with strict, low-calorie diets. Such a diet allows not only to lose weight, but also to better control the concentration of sugar in the blood, helps 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 is completely contraindicated for some people. In this article, we break down what a carbohydrate-free diet is, a list of foods 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 consult with your doctor.
The essence of a carbohydrate-free diet
Carbohydrate-free diets limit the amount of carbohydrates in the diet. Instead of carbohydrates, 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 seizures in children. In the mid-1990s, producer Jim Abrahams created a science center to raise awareness of the carbohydrate-free diet - his son was successfully managing seizures with the keto diet.
Today, the carbohydrate-free ketogenic diet is used by both celebrities and athletes who play cyclical 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 a properly weighted 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 lose 5 kg quickly.
The essence of a carbohydrate-free diet is clear and understandable: the body does not receive excess carbohydrates, which therefore will accumulate fat. During the diet, the body burns some of the stored fat, not the carbohydrates consumed. The bottom line is excess fat loss.
Any diet can be followed more or less strictly, but if you wonder which carbohydrate-free diet is the most effective, the answer is one: the one you can resist without failures. The forum where its testers discuss the results is filled with photos of dishes and success stories.
What to eat on a carbohydrate-free diet
Control of water and salt
Make sure you are drinking enough fluids on a strictly carbohydrate-free diet. The menu for every day should include water and unsweetened carbonated water - these are the drinks that will be the best choice. Studies show that each gram of carbohydrate 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 could become dehydrated.
Also, don't forget the salt. At the start of a carb-free diet, your daily menu should include a cup or two 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. Watch out for snacks too - you need to adjust portions. What do you eat on a carbohydrate-free diet if you want a snack? Here are some options that will suit a carb-free diet:
- hard-boiled eggs
- unsweetened yogurt
- normal carrot
- a handful of walnuts
- a handful of berries
- piece of cheese;
- apple, mandarin or pear
- a glass of unsweetened tea
Do you practice any sport
You won't be diet full alone - exercise regularly to keep yourself fit and healthy. In addition, constant effort will allow you not to count calories on a carbohydrate-free diet. A 1200 kcal carb-free diet will be pretty hungry, but if you don't neglect the gym, you can push those limits and still continue to lose weight. Those who cycle to work every day or have a penchant for the stationary bike should increase the amount of carbohydrates in their diet once a week. Cycling consumes a lot of them, so 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
Diet without carbohydrates: 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.
- Egg:eggs from all birds, fortified with omega-3s.
- 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 You Shouldn't 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:Low-fat but high-sugar dairy products, cereals, or crackers.
- Highly processed products:any semi-finished products are prohibited.
- Starchy vegetables:Limit starchy vegetables in your diet if you are following a carbohydrate-free diet.
Diet free of carbohydrates: foods in doubt
We can safely add dairy-free black coffee, wine and chocolate to the list of foods you can drink or eat as part of a carb-free diet. But only in moderation. They usually eat dark chocolate and drink dry wines with no added sugar.
Carbohydrate Free Diet: A list of foods with their carbohydrate "value"
- Orange juice, one glass - 25 grams
- Medium baked potato with skin - 51 grams
- Pancakes - 15 grams
- A glass of cornflakes - 26 grams
- Slice of wholemeal bread - 13 grams
- 1/2 cup of fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skim milk, glass - 12 grams
- Low-fat yogurt with filling - 40 grams
Food packages always write how many proteins, fats and carbohydrates they contain, so with the help of simple calculations it is possible to minimize the amount of the latter. For example, it becomes clear: a carbohydrate-free diet does not imply bread at all.
Diet without carbohydrates: menu for 7 days
Less than 50 grams of carbs per day - if you stick to this limit, you can be sure - this is a carb free diet. The food menu and table are easy to learn, and the diet is very satisfying - this is what the carb-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 great combination of protein products!
Monday
- Breakfast: an omelette with various vegetables, fried in butter or coconut oil.
- Lunch: Blueberry yogurt and a handful of almonds.
- Dinner: cheeseburger without focaccia, served with vegetables and sauce.
Tuesday
- Breakfast: bacon and eggs.
- Lunch: hamburger without focaccia 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 omelette with various vegetables, fried in butter or coconut oil.
- Lunch: Cocktail with coconut milk, berries, almonds and protein powders.
- 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 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.
Diet without carbohydrates: cons and contraindications
Most can start a carb-free diet without serious risk, but there are groups of people who should only start dieting practices as directed by their doctors:
- people with diabetes and who take insulin;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- teenagers;
- 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 a specialist, perhaps the diet is not suitable for you. Additionally, many medical studies have identified the potential risks of a carbohydrate-free diet.
Short-term health risks:
- cramps
- constipation
- heart-pounding
- high cholesterol
- headache
- nausea
- decreased athletic performance
It is quite difficult to follow all the requirements of a carbohydrate-free diet for those who, for ethical reasons, prefer vegetarian or veganism; it is quite difficult for these people to adjust their diet to a diet in order to get the right amount of protein. It can also affect their health quite quickly.
Also, 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 turns 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 adjusts to a carbohydrate-free diet, these side effects may or may not disappear. In order to make the gentler approach to a carbohydrate-free diet for weight loss, the menu may initially include a certain amount of carbohydrates. Nutritionists recommend abandoning 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 return smoothly to your usual diet. In this case, the likelihood of the extra pounds returning 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 mix (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add the coconut oil to the pan and turn on the heat.
- Add the vegetables. If you are using a frozen mixture, allow the vegetables to thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices: a mixture or just salt and pepper.
- Add the spinach (optional).
- Fry until tender.
Fried chicken wings with herbs and gravy sauce
Ingredients: chicken wings, spices, herbs, salsa sauce.
Instructions:
- Rub the chicken wings with your favorite spice blend.
- Put them in the oven and cook at 180-200 ° C for about 40 minutes until they are golden.
- Serve with herbs and salsa.
Toothless cheeseburger
Ingredients: butter, ground beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
Instructions:
- Add the oil to the pan and turn on the heat.
- Blind minced meatballs and fry in a pan, add spices.
- Turn the meatballs until tender.
- Add a few slices of cheddar and some cream cheese on top.
- Reduce the heat and cover until the cheese has melted.
- Serve with raw spinach. If you like, you can sprinkle the herbs and spinach with the fat from the pan.
- For a juicier burger, add some sauce.
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 a truly healthy food, but once or twice a week you can afford it on a carb-free and low-carb diet.
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, lay it on a plate and break 3-4 eggs into the melted fat from it. Fry until tender.
- Transfer the scrambled eggs to the bacon plate. Enjoy your meal!
Carbohydrate pizza
Ingredients: oil, onion, garlic, bacon, ground beef (or other meat), gravy sauce, spices, cheese. If desired, you can add mushrooms, pickles or pickled cucumbers and, when serving, vegetables.
Instructions:
- Slice the available meat and chop the onion as well.
- Fry everything except cheese in oil, mix with the 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 cake
Ingredients: cream cheese, cream, vanilla, cocoa powder, salt, carbohydrate-free sweetener.
Instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the number of revolutions and slowly whisk the cream and vanilla into the cheese.
- Add the sweetener, cocoa powder and a pinch of salt and mix until completely dissolved.
- Turn on the high speed again and beat the mixture for another 1-2 minutes.
- Serve immediately, garnish with berries, or make ice cream with the mixture.