Many people find it difficult to eat a carbohydrate-free diet, especially at the beginning. Nothing like that. A varied menu with lots of proteins, fats and healthy vitamins provides you with energy for the whole day.
A carbohydrate free diet is one of the most effective diets for weight loss. For the fact that the body does not get its main food - carbohydrates - it falls back on the reserves that are already available and the layer of fat disappears quickly enough.
This is a zero or almost no carbohydrate diet. On the menu for every day with a carbohydrate-free diet, there are no well-known products such as bread, pasta or muesli, but a lot of healthy vegetables and meat. Such a nutritional plan is especially good for women: the menu is full enough for the body to function properly: you can, as is well known, start with a strict and low-fat diet. Such a diet makes it possible not only to lose weight, but also to better control the concentration of sugar in the blood, improve the health of the heart and blood vessels, reduce the risk of developing metabolic syndrome and regulate blood pressure.
However, on the other hand, it also has some negative health consequences and is completely contraindicated for some people. 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 also give recommendations and menu examples. But before using this diet, be sure to consult 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 forefather of the modern carbohydrate-free diet is the therapeutic ketogenic diet. Originally, the ketogenic diet was used to treat epileptic seizures in children. In the mid-1990s, producer Jim Abrahams started a science center to raise awareness about the carbohydrate-free diet - his son successfully coped with seizures on the keto diet.
Today, the carbohydrate-free keto diet is used by both celebrities and athletes who participate in 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 thought-out carbohydrate-free diet will perfectly help you 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 period of time. This nutrition 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 then accumulate fat. During the diet, the body burns part of the stored fat, not the ingested carbohydrates. The bottom line is the loss of excess fat.
Any diet can be followed more or less strictly, but if you are wondering which carbohydrate-free diet is the most effective, the answer is one - the one you can go through without failure. 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
If you are on a strictly carbohydrate-free diet, make sure you are drinking enough fluids. The menu for each day should include water and unsweetened soda water - these are the beverages that are the best choices. Studies show that every gram of carbohydrate stores around three grams of water in the body. Hence, it is important to drink plenty of water when using a carbohydrate-free diet for weight loss, otherwise the body can become dehydrated.
Don't forget about the salt too. When starting a low-carb 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 downtime, take healthy, low-carbohydrate snacks with you. Also, be careful with snacks - you will need to adjust the servings. On a carbohydrate free diet, what do you eat when you want a snack? Here are a few options that fit into a carbohydrate-free diet:
- hard-boiled eggs
- unsweetened yogurt
- normal carrot
- a handful of nuts
- a handful of berries
- Piece of cheese;
- Apple, mandarin or pear
- a glass of sugar-free tea
Do sports
You won't be alone in dieting - exercise regularly to stay fit and healthy. In addition, constant exertion on a carbohydrate-free diet will not allow you to count calories. A 1200 kcal carb-free diet makes you quite hungry, but if you don't neglect the gym, you can push these limits and keep losing weight. Those who cycle to work every day or have a passion for exercise bikes should increase the amount of carbohydrates in their diet once a week. Cycling uses up a lot of them, so either switch sport temporarily or increase your carbohydrate intake. And of course, physical activity at the limit of possibility is contraindicated.
A carbohydrate-free diet requires a high-protein diet: it becomes the 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 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 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 You Should Not Eat
- Sugar:Soft drinks, fruit juices, sweets of all kinds, ice cream and other sugary foods.
- Processed plants:Wheat, rice, barley and rye as well as bread, cereals and pasta.
- Trans fats:hardened or partially hardened 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 carb-free diet.
Carbohydrate Free Diet: Foods That Are Doubtful
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. 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, a glass - 25 grams
- Medium-sized baked potato with skin - 51 grams
- Pancakes - 15 grams
- A glass of corn flakes - 26 grams
- Whole grain bread slice - 13 grams
- 1/2 cup of fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skimmed milk, glass - 12 grams
- Non-fat yogurt with filling - 40 grams
Food packaging always tells how much protein, fats and carbohydrates it contains, so with the help of simple calculations you can minimize their amounts. For example, it becomes clear that a carbohydrate-free diet does not mean 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 meal plan and table are easy to learn, and the diet is very filling - this is what the carbohydrate-free diet is known for. The weekly menu for effective weight reduction includes a variety of delicious dishes - see for yourself.
If you choose a carbohydrate-free diet, plan your meals in advance. There are many variations on a cool 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: no buns cheeseburger, 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: an 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 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 milkshake, a drop of whipped 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 only start dieting as directed by their doctor:
- 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 fairly low blood sugar levels;
- People with metabolic disorders;
- People taking drugs 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 low-carb diet.
Short-term health risks:
- cramps
- constipation
- cardiopalmus
- high cholesterol
- a headache
- Nausea
- decreased athletic performance
For those who ethically prefer vegetarians or vegans, it is difficult enough to meet all of the requirements of a carbohydrate-free diet; It is quite difficult for such people to switch their diet to a diet in order to get the right amount of protein. It can also affect their health pretty quickly.
Additionally, in the early stages of a carbohydrate-free diet, while the body has not yet adapted to a new type of energy production (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
When the body adapts to a carbohydrate-free diet, these side effects may or may not go away. In order to go the gentlest way of a carbohydrate-free diet for weight loss, the menu can initially contain a certain amount of carbohydrates. Nutritionists recommend not to give them up all at once, but to gradually reduce their consumption. At the end of a carbohydrate-free weight loss diet, foods too can always contain more carbohydrates - you will smoothly return to your usual diet. In this case, the chances of the extra pounds coming back are 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 pan and turn on the heat.
- Add vegetables. If you are using a frozen mixture, let the vegetables thaw gently 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 a seasoning mixture of your choice.
- Put in the oven and bake 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 pan and turn on the heat.
- Blind the minced meat patties and fry them in a pan, season.
- Turn patties until tender.
- Add a few slices of cheddar and some cream cheese.
- Reduce heat and cover until 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 salsa.
Do burgers, steaks and bacon help you lose weight? Yes, because on a carbohydrate-free diet they are eaten without bread.
Bacon with eggs
Bacon is not a really healthy food, but it is affordable once or twice a week 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 beat 3-4 eggs in the fat melted from it. Fry until tender.
- Transfer the scrambled eggs to the bacon platter. 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, cucumbers or pickled cucumbers, and vegetables when serving.
Instructions:
- Cut the 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 top with slices of bacon 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, cream, vanillin, cocoa powder, salt, carbohydrate-free sweetener.
Instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the speed and slowly beat the cream and vanillin into the cheese.
- Add sweetener, cocoa powder and a pinch of salt and stir in until everything is completely dissolved.
- Turn the top speed back on and beat the mixture for another 1-2 minutes.
- Serve immediately, garnish with berries or use the mixture to make ice cream.