A carb-free diet is not very popular, as many people believe that maintaining such a diet is quite difficult. However, an extensive list of approved products and quick results may indicate otherwise.
The carbohydrate-free diet is one of the types of diets that, despite its effectiveness, gathers far fewer fans due to its apparent complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant breakdowns, and as a result, the effectiveness of weight loss will decrease. Meanwhile, if you carefully follow the rules, you can easily follow the diet, losing 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 authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this nutritional system give such great results? The fact is that the low-carb diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.
The essence of a no-carbohydrate diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which has been used to control epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed epileptic seizures with the help of the keto diet, created a scientific center to draw attention to the no-carbohydrate diet.
Milder than the keto diet, the no-carb diet doesn't put the body into ketosis (a state in which the body uses fats instead of carbohydrates as an energy source), but it does help you lose weight.
A low-carb diet for women is a popular way to lose a few extra pounds in a short period of time. Sometimes the minus can reach 6 kilograms or more, even if you adhere to the diet for only one week. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns part of the accumulated fat instead of consumed carbohydrates.
Low-carbohydrate diet: recommendations
It is very important for those who decide to follow a low-carb diet for weight loss to control the amount of salt and liquids. It is best to drink plain water, but sugar-free soda is fine. Regarding salt, it is important to consume a little more than usual. For example, you can drink one or two glasses of broth a day.
Low-carb diet: snacks
To manage weight loss and avoid eating foods you can't eat on a low-carb diet, it's important to focus on safe foods. It can be boiled eggs, unsweetened yogurt or ordinary carrots.
Sports on a low-carb diet
Another important rule of the carb-free diet: to get maximum results, you need to do some kind of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.
Low-carb diet: allowed foods
The list of foods you can eat on a low-carb diet is quite extensive. From it you can easily create a very diverse menu for the week. The following products will help you achieve maximum results.
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, hawthorn and others. River fish is the best option.
- Eggs:Omega-3 rich 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, heavy cream, yogurt.
- Fats and oils:coconut oil, butter, lard, olive oil and fish oil.
You can also drink black coffee without milk, wine and chocolate on a low-carb diet. But only in moderation.
Low-carb diet: menu for the week
We have compiled a sample menu of a low-carb diet for one week for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kilograms per week.
The carbohydrate-free diet menu for each day contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:omelette with different vegetables, fried in butter or coconut oil.
- Dinner:blueberry yogurt and a handful of almonds.
- Dinner:cheeseburger without a bun, served with vegetables and salsa.
Tuesday
- Breakfast:ham 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 different vegetables, fried in butter or coconut oil.
- Dinner:smoothie with coconut milk, berries, almonds and protein powder.
- Dinner:steak and vegetables.
Friday
- Breakfast:ham and eggs.
- Dinner:chicken salad with olive oil.
- Dinner:beef chops with vegetables.
Saturday
- Breakfast:omelette with different vegetables.
- Dinner:yogurt with berries, coconut and a handful of nuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:ham and eggs.
- Dinner:a shake with coconut milk, some heavy cream, protein powder and berries.
- Dinner:Grilled Chicken Wings with Raw Spinach.
Disadvantages of a no-carbohydrate diet
- Eating a limited range of foods (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 no-carb diet.
- Eating a low-carb diet can cause your levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to rise. 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 low-carb diet without serious risks, but there are groups of people who should only start the diet if recommended by a doctor:
- people with diabetes and 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 or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add coconut oil to the pan and turn up the heat.
- Add vegetables. If 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 done.
Fried chicken wings with herbs and salsa
Ingredients:chicken wings, spices, herbs, salsa.
Instructions:
- Rub the chicken wings with the spice mix of your choice.
- We put them in the oven and bake them at 180-200°C for about 40 minutes until they take on color.
- Serve with greens and salsa.
No carb cheeseburger
Ingredients:butter, beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- Make minced meat cutlets and fry in a pan, add spices.
- Turn the patties until done.
- Top with a few slices of cheddar and some cream cheese.
- Lower the heat and cover until the cheese melts.
- Serve with raw spinach. If you wish, you can brush the greens and spinach with the fat from the pan.
- To make the burgers juicier, add some salsa.