No-carbohydrate diets are not very popular, as many people believe that maintaining such a diet is quite difficult. However, the extensive list of approved products and quick results may indicate otherwise.
The carb-free diet is one of those types of diets that, despite its effectiveness, gathers far fewer fans due to its apparent complexity. Many people believe that giving up carbohydrates is difficult to tolerate, leads to constant breakdowns, and as a result, the effectiveness of losing weight decreases. In the meantime, if you follow the rules carefully, you can stick to the diet quite easily and lose up to seven kilograms of excess weight per week.
Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of reputable health professionals. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutritional system give such excellent results? The fact is that the low-carb diet menu is based on foods rich in protein, fiber (which are often lacking) and healthy fats.
The essence of a carbohydrate-free diet
The low-carb diet is based on the principles of the therapeutic ketogenic diet, which has been used to treat epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully treated epileptic seizures using the keto diet, created a science center to raise awareness of the no-carb diet.
More gentle than the keto diet, the carbohydrate-free diet does not put the body into ketosis (a state in which the body uses fats as an energy source instead of carbohydrates), but it does help with weight loss.
A low-carb diet is a popular way for women to lose extra pounds in a short period of time. Sometimes the minus can reach 6 kilograms or more, even if you only follow the diet for a week. The point is that the body does not receive unnecessary carbohydrates, which then accumulate fat. During this diet, the body burns some of the stored fat, rather than the carbohydrates consumed.
Low-carbohydrate diet: recommendations
For those who decide to follow a low-carb diet to lose weight, it is very important to control the amount of salt and fluid. It is best to drink plain water, but unsweetened soda is also good. As for salt, it is important to consume a little more than usual. For example, you can drink one or two cups of broth a day.
Low-carbohydrate diet: snack
To manage weight loss and avoid eating foods you can't eat on a no-carb diet, it's important to focus on safe snacking. It can be hard-boiled eggs, unsweetened yogurt or regular carrots.
Exercise with a low-carbohydrate diet
Another important rule of the no-carbohydrate diet: to get maximum results, you need to do some physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more complex carbohydrates you should eat.
Low-carbohydrate diet: allowed foods
The list of foods that can be eaten on a low-carb diet is quite extensive. You can easily make a very varied menu for the week out of it. The following products will help you achieve maximum results.
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, haddock and others. The best option is river fish.
- Egg:Omega-3 enriched eggs from all birds.
- 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.
Even with a low-carb diet, you can drink black coffee without milk, wine and chocolate. But only in moderation.
Low-carbohydrate diet: weekly menu
We have put together a sample menu of a week's low-carb diet for effective weight loss. We remind you that the maximum achievable effect is a weight loss of up to 7 kilograms in one week.
The daily menu of the carbohydrate-free diet contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:omelette with various vegetables, fried in butter or coconut oil.
- Dinner:yogurt with blueberries and a handful of almonds.
- Dinner:cheeseburger without a bun, served with vegetables and salsa sauce.
Tuesday
- Breakfast:bacon and eggs.
- Dinner:hamburger without bun and green vegetables.
- Dinner:salmon with butter and vegetables.
Wednesday
- Breakfast:eggs and vegetables fried in butter or coconut oil.
- Dinner:shrimp salad with olive oil.
- Dinner:grilled chicken with vegetables.
Thursday
- Breakfast:omelette with various vegetables, fried in butter or coconut oil.
- Dinner:milkshake with coconut milk, berries, almonds and protein powder.
- Dinner:steak and vegetables.
Friday
- Breakfast:bacon and eggs.
- Dinner:chicken salad with olive oil.
- Dinner:beef steak with vegetables.
Saturday
- Breakfast:omelette with various vegetables.
- Dinner:yogurt with berries, coconut and a handful of nuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:bacon and eggs.
- Dinner:a coconut milk shake, a little cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Disadvantages of a carbohydrate-free diet
- Eating limited amounts of food (especially fruits, vegetables, and whole grains) can lead to micronutrient deficiencies.
- Many people experience symptoms such as diarrhea, fatigue, cramps, and headaches when following a low-carb diet.
- A low-carb diet can cause an increase in low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular disease.
- Some people find it quite difficult to stick to a strict diet, so the weight loss is likely to be temporary. It can also lead to eating disorders.
Low-carbohydrate diet: risks and contraindications
Most people can follow a no-carbohydrate diet without serious risks, but there are groups of people who should start the diet only on medical advice:
- diabetics and those taking insulin;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- teenagers.
Simple recipes for a low-carb diet
Eggs and vegetables fried in coconut oil
Ingredients:coconut oil, fresh vegetables or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add coconut oil to the pan and turn on the heat.
- Add vegetables. If using a frozen mixture, allow the vegetables to thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - either a mixture or just salt and pepper.
- Add spinach (optional).
- Bake until done.
Fried chicken wings with herbs and salsa sauce
Ingredients:chicken wings, spices, herbs, salsa.
Instructions:
- Rub the chicken wings with the spice mix of your choice.
- Place them in the oven and bake at 180-200°C for about 40 minutes, until golden brown.
- Serve with greens and salsa.
No carb cheeseburger
Ingredients:butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- We prepare minced meat slices and fry them in a pan, adding the spices.
- We turn the slices over.
- Add a few slices of cheddar and some cream cheese on top.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If desired, the greens and spinach can be drizzled with the fat from the pan.
- Add some salsa to make the burgers juicier.