A diet without carbohydrates is not very popular, because many people believe that it is quite difficult to follow such a diet. However, the extensive list of approved products and quick results may suggest otherwise.
A no-carb diet is one type of diet that, despite its effectiveness, has far fewer fans due to its apparent difficulty. Many people believe that giving up carbohydrates will be difficult to bear, will lead to constant breakdowns, and as a result, the effectiveness of weight loss will decrease. At the same time, if you follow the rules, you will be able to follow the diet quite easily, you will 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 authoritative experts in the field of health. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutritional system give such excellent results? The fact is that a low-carb diet menu is based on protein foods, fiber (which we often lack) 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 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 science center to draw attention to the no-carb diet.
Gentler than the keto diet, the no-carb diet doesn't put the body into ketosis (a state where the body uses fat instead of carbohydrates) for energy, but it does help you lose weight.
A low-carb diet is a popular way for women to lose a few extra pounds in a short period of time. Sometimes the minus can reach 6 kilograms or more, even if you stick to the diet for only one week. Its essence lies in the fact that the body does not receive excess carbohydrates, which will then accumulate fats. During this diet, the body burns stored fat, not consumed carbohydrates.
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 sugar-free soda is fine. 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-carb diet: snacks
To manage your weight loss and avoid eating foods you can't eat on a no-carb diet, it's important to focus on safe foods. It can be boiled eggs, sugar-free yogurt or ordinary carrots.
Sports on a low-carb diet
Another important rule of the no-carbohydrate diet: to achieve 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 you exercise, the more complex carbohydrates you should eat.
Low-Carbohydrate Diet: Allowed Foods
The list of foods that 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, onion and others. River fish is the best option.
- eggs:Omega 3 enriched eggs from all birds.
- vegetables:Spinach, broccoli, cauliflower, carrots.
- Fruits and berries:Apple, orange, pear, blueberry, strawberry.
- 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 to achieve the maximum effect is to lose up to 7 kilograms per week.
A carb-free diet menu contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Dinner:Yogurt with blueberries and a handful of almonds.
- Dinner:Cheeseburger without buns, served with vegetables and salsa sauce.
Tuesday
- Breakfast:Bacon and eggs.
- Dinner:Hamburger without buns 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:Fried chicken with vegetables.
Thursday
- Breakfast:Omelet with various vegetables, fried in butter or coconut oil.
- Dinner:Smoothie 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 with vegetables.
Saturday
- Breakfast:Omelet with various vegetables.
- Dinner:Yogurt with berries, coconut and a handful of walnuts.
- Dinner:Meat balls with vegetables.
Sunday
- Breakfast:Bacon and eggs.
- Dinner:Coconut milk shake, a little cream, protein powder and berries.
- Dinner:Fried chicken wings with raw spinach.
Disadvantages of a no-carbohydrate diet
- Eating a limited amount of food (especially fruits, vegetables, and grains) can lead to micronutrient deficiencies.
- Many people experience symptoms such as diarrhea, fatigue, cramps, and headaches while on a no-carb diet.
- Eating a low-carbohydrate diet can increase levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular disease.
- Some people find it difficult to stick to a strict diet, so the weight loss is likely to be temporary. It can also cause eating disorders.
Low-Carbohydrate Diet: Risks and Contraindications
Most people can follow a no-carbohydrate diet without serious risk, but there are groups of people who should start the diet only with a doctor's prescription:
- 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 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, 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.
Grilled chicken wings with herbs and salsa sauce
Ingredients:Chicken wings, spices, herbs, salsa.
Instructions:
- Rub the chicken wings with the spice mixture of your choice.
- Place in the oven and bake at 180-200°C for about 40 minutes, until golden brown.
- Serve with greens and salsa.
No carb cheeseburgers
Ingredients:Butter, beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and put it on fire.
- Prepare minced meat cutlets and fry them in a pan, add spices.
- Turn the cutlet until done.
- Top with a few slices of cheddar and some cream cheese.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If you like, you can sprinkle the greens and spinach with the fat from the pan.
- To make the burgers juicier, add some salsa.