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.
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. There are no such well-known products as bread, pasta or cereals on the menu for every day with a carbohydrate-free diet, but there are lots of healthy vegetables and meat. In particular, such a diet plan for women is good: the menu is full enough for the body to function smoothly: as you know, you can start with strict diets with limited fat content. Such a diet allows not only weight loss, but also better control of blood sugar levels, helps to improve the health of the heart and blood vessels, reduces the risk of developing metabolic syndrome, regulates blood pressure.
But, on the other hand, it also has some negative health consequences, and for some 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 give recommendations and examples of menus. But before using this diet, be sure to consult your doctor.
The essence of a diet without carbohydrates
A carbohydrate-free diet limits 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, a ketogenic diet was used to treat epileptic seizures in children. In the mid-1990s, producer Jim Abrahams set up a science center to raise awareness about the carbohydrate-free diet - his son successfully managed keto diet attacks.
Today, the keto diet without carbohydrates is used by celebrities and athletes who do cyclic sports, but the diet menu is extreme enough for the average healthy person. Here are some video comments from an athlete about this diet:
A modern carbohydrate-free diet, of course, has contraindications, but an adequately designed carbohydrate-free diet perfectly helps in losing weight and maintaining the health of the body. A carbohydrate-free diet is the most popular way for women to lose a few extra pounds in a short amount of 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 an excess of carbohydrates, which will then accumulate fat. During the diet, the body burns some of the stored fat, not the carbohydrates ingested. The essence is the loss of excess fat.
Any diet can be more or less rigid, but if you are wondering which carbohydrate-free diet is the most effective, the answer is one - one that you can endure without a breakdown. The forum where his testers discuss the results is full of photos of dishes and success stories.
What to eat on a diet without carbohydrates
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. Research shows 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 for weight loss, otherwise the body may become dehydrated.
Also, don't forget the salt. At the beginning of a carb-free diet, your daily menu should include one to two cups of broth. Or just add a little more salt to your food.
Healthy snack
To avoid breakdowns, be sure to bring healthy low-carb snacks with you. Be careful with snacks - you have to adjust the portions. What do you eat on a carbohydrate-free diet if you want a snack? Here are some options to fit into a carb-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 on a full diet alone - exercise regularly to stay fit and healthy. In addition, constant effort will allow you to avoid counting calories on a carbohydrate-free diet. A 1200 kcal diet without carbs will be pretty hungry, but if you don’t neglect the gym, you can cross these limits and still lose pounds. Those who cycle to work every day or are willing to use exercise bikes 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 protein-rich 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.
- Fish:salmon, trout, haddock and others. River fish is the best option.
- eggs: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, etc.
- High fat dairy products:cheese, butter, sour 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 creams and other foods that contain sugar.
- Processed 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 crackers that have little fat but a lot of 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 Suspicious
Black coffee without milk, wine and chocolate can certainly be added to the list of foods that 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 "value" of carbohydrates
- Orange juice, a glass - 25 grams
- Medium baked potatoes with peel - 51 grams
- Pancake - 15 grams
- A glass of cornflakes - 26 grams
- Slice of whole grain bread - 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 down how much protein, fat 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 involve bread at all.
Carbohydrate-free diet: menu for 7 days
Less than 50 grams of carbs a day - if you stick to this limit, you can be sure - this is a carb-free diet. The menu and food table are easy to learn, and the diet is very satisfactory - that's what a carbohydrate-free diet is known for. The weekly menu for effective weight loss includes a range of delicious dishes - see for yourself.
If your choice is a carbohydrate-free diet, plan your meals in advance. There are many variants of cool combinations 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 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: 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 cutlets 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, drop of cream, protein powder and berries.
- Dinner: roasted chicken wings with raw spinach.
Carbohydrate-free diet: disadvantages and contraindications
Most can start a diet without carbohydrates without serious risks, but there are groups of people who should start a diet only according to the instructions of their doctors:
- people with diabetes and taking insulin;
- people with high blood pressure;
- pregnant and lactating 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 fairly low blood sugar levels;
- 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, your diet may not be suitable for you. In addition, many medical studies have identified potential risks to a carbohydrate-free diet.
Short-term health risks:
- cramps
- prison
- cardiopalmus
- high cholesterol
- headache
- nausea
- reduced athletic performance
It is difficult enough to follow all the requirements of a carbohydrate-free diet for those who, for ethical reasons, prefer vegetarianism or veganism; It is quite difficult for such people to adjust their diet 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 the new way of obtaining energy (and usually converts carbohydrates into fuel), the following unpleasant side effects may occur:
- 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 go away. In order to make the most gentle approach to a diet without carbohydrates for weight loss, the menu may initially include a certain amount of carbohydrates. Nutritionists recommend that you do not give them all up at once, but gradually, gradually reducing their consumption. In the end, a diet without carbohydrates for weight loss, food can also contain more and more carbohydrates - you are slowly returning to your usual diet. 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;
- 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 mixtures of frozen vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add the coconut oil to the pan and light the fire.
- Add vegetables. If using a frozen mixture, let the vegetables thaw 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 the spice mixture as desired.
- Put them in the oven and bake at 180-200 ° C for about 40 minutes until golden 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 pan and light the fire.
- Blind minced meat burgers and fry in a pan, add spices.
- Turn the burgers over 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 herbs and spinach with oil from the pan.
- For juicy burgers, add a little salsa.
Do burgers, steaks and bacon help you lose weight? Yes, because on a carb-free diet you eat without bread.
Bacon and eggs
Bacon is not a very healthy food, but once or twice a week you can afford it on a carbohydrate-free diet and it is low in carbohydrates.
Ingredients: bacon, eggs, butter, garlic 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 done, put it on a plate and break 3-4 eggs into the melted fat. Fry until soft.
- Transfer the scrambled eggs to a plate of bacon. Pleasant!
Pizza with carbohydrates
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 - greens.
Instructions:
- Cut all available meat into slices, and chop the onion as well.
- Fry everything except cheese in oil, stir 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-minute chocolate dessert
Ingredients: cream cheese, cream, vanilla, cocoa powder, salt, sweetener without carbohydrates.
Instructions:
- Whip the cream cheese with a mixer at maximum speed.
- Reduce the speed and slowly whisk the cream and vanilla into 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.