The carbohydrate-free diet is not very popular because many people believe that it is quite difficult to maintain such a diet. However, the extensive list of approved products and quick results may suggest otherwise.
The carbohydrate-free diet is one of the types of diets that, despite its effectiveness, has gained fewer fans due to its apparent complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will cause permanent disturbances and, as a result, the effectiveness of weight loss will decrease. Meanwhile, if you follow the rules carefully, you can follow the diet quite easily, losing up to seven kilograms of excess weight per week.
Do not self-medicate! In our articles, we collect the latest scientific information and the opinions of influential experts in the field of health. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutritional system give such great results? The fact is that a low-carb diet menu is based on foods that are high in protein, fiber (which we often lack) and healthy fats.
The essence of a carbohydrate-free diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which is used to manage epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully controlled 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, a low-carb diet does not put the body into ketosis (a state where the body uses fat instead of carbohydrates as an energy source), but it does help with weight loss.
A low-carb diet for women is a popular way to lose a few extra pounds in a short period of time. Sometimes, even if you only diet for a week, it can reach minus 6 kilograms or more. Its essence is that the body no longer accepts carbohydrates, then fat will accumulate. During this diet, the body burns more stored fat than 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. Drinking plain water is fine, 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
It's important to focus on safe snacks to manage your weight loss and avoid consuming foods you can't eat on a no-carb diet. It can be a hard-boiled egg, unsweetened yogurt or ordinary carrots.
Exercise on a low-carb diet
Another important rule of the carbohydrate-free diet: to get maximum results, you need to do some kind of physical activity every day, for example, cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more 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, haddock, etc. River fish is the best choice.
- Egg:Eggs enriched with Omega-3 from whole birds.
- Vegetables:spinach, broccoli, cauliflower, carrots.
- Fruits and berries:apple, orange, pear, blueberry, strawberry.
- Nuts and seeds:almonds, walnuts, sunflower seeds, etc.
- High-fat dairy products:cheese, butter, yogurt, yogurt.
- Oils and fats: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 moderately.
Low-carb diet: weekly menu
We have compiled a sample menu of a low-carb diet for a week for effective weight loss. We remind you that the maximum effect that can be achieved is to lose up to 7 kilograms of weight per week.
A carbohydrate-free diet menu for each day contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:omelette with various vegetables fried in butter or coconut oil.
- Supper:yogurt with herbs and a handful of almonds.
- Supper:bunless cheeseburger, served with vegetables and salsa.
Tuesday
- Breakfast:pork and eggs.
- Supper:hamburger without bread and green vegetables.
- Supper:salmon with butter and vegetables.
Wednesday
- Breakfast:eggs and vegetables fried in butter or coconut oil.
- Supper:shrimp salad with olive oil.
- Supper:fried chicken with vegetables.
Thursday
- Breakfast:omelette with various vegetables fried in butter or coconut oil.
- Supper:smoothie with coconut milk, berries, almonds and protein powder.
- Supper:steak and vegetables.
friday
- Breakfast:pork and eggs.
- Supper:chicken salad with olive oil.
- Supper:beef chops with vegetables.
Saturday
- Breakfast:omelette with various vegetables.
- Supper:yogurt with berries, coconut and a handful of walnuts.
- Supper:meatballs with vegetables.
Sunday
- Breakfast:pork and eggs.
- Supper:coconut milk, some heavy cream, protein powder and berries.
- Supper:Fried chicken wings with raw spinach.
Disadvantages of a no-carb diet
- Eating a limited variety of foods (especially fruits, vegetables, and whole grains) can lead to micronutrient deficiencies.
- Many people experience symptoms such as diarrhea, fatigue, cramps, and headaches while following a low-carb diet.
- Eating a low-carb diet can lead to increased levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular diseases.
- Some people find it difficult to follow a strict diet, so weight loss can be temporary. It can also cause eating disorders.
Low-carbohydrate diet: risks and contraindications
Most people can follow a no-carbohydrate diet without serious risks, but there are some groups that should start the diet only if prescribed 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 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 stove.
- Add vegetables. If using a frozen mixture, allow the vegetables to thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - either mixed 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 your desired seasoning blend.
- Put them in the oven and bake at 180-200 ° C for about 40 minutes until golden.
- 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 turn up the heat.
- Prepare minced meat cutlets and fry in a pan, add spices.
- Turn the cutlets until done.
- Top with a few slices of cheddar and some cream cheese.
- Reduce the heat and cover until the cheese melts.
- Serve with raw spinach. If you like, you can toss the greens and spinach with the oil in the pan.
- Add some salsa to make the burgers juicier.