Many people, especially in the beginning, have difficulty following a carbohydrate-free diet. Nothing like this. A varied menu of foods rich in protein, fats and healthy vitamins will provide energy for the whole day.
Carbohydrate-free diet is one of the most effective diets for weight loss. It turns into already available reserves so that the body does not receive the main food - carbohydrates, and the fat layer disappears quickly enough.
This is a diet that has no or almost no carbohydrates. There are no familiar products on the menu for every day with a carbohydrate-free diet, such as bread, pasta or cereals, but there are many healthy vegetables and meats. Such a diet plan is especially good for women: the menu is full enough for the body to work smoothly: as you know, you can start with strict and fat-restricting diets. Such a diet not only helps to lose weight, but also better control the concentration of sugar in the blood, helps to improve the health of the heart and blood vessels, reduces the risk of developing metabolic syndrome and regulates blood pressure.
However, on the other hand, it has some negative consequences for health and is a complete opposite 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, as well as give recommendations and menu examples. But be sure to consult your doctor before using this diet.
The essence of a carbohydrate-free diet
Carbohydrate-free diets limit the amount of carbohydrates in the diet. The diet focuses on protein, healthy fats and fiber instead of carbohydrates.
The beginning of a modern carbohydrate-free diet is a therapeutic ketogenic diet. Initially, a ketogenic diet was used to treat epileptic seizures in children. In the mid-1990s, producer Jim Abrahams set up a science center to raise awareness about a carbohydrate-free diet - his son successfully managed his seizures with a keto diet.
Today, the carbohydrate-free keto diet is used by both celebrities and athletes engaged in cyclical sports, but the diet menu is quite extreme for the average healthy person. Here are some video comments from an athlete about this diet:
A modern carbohydrate-free diet, of course, has its contraindications, but an adequately thought-out carbohydrate-free diet is the perfect way to lose weight and maintain good health. Carbohydrate-free diet is the most popular way for women to lose a few pounds in a short time. This meal plan is often chosen by those who want to lose 5 kg.
The essence of a carbohydrate-free diet is clear and understandable - the body no longer absorbs carbohydrates, and then fat will accumulate. During the diet, the body burns some of the accumulated fat, not the carbohydrates consumed. The result is a loss of excess fat.
Any diet can be more or less strictly followed, but if you ask yourself which carbohydrate-free diet is the most effective, the answer is one - you can continue without breaking it. The forum, where the testers' results are discussed, is full of photos of food and success stories.
What to eat on a carbohydrate-free diet
Water and salt control
Make sure you drink enough fluids on a strict carbohydrate-free diet. Water and soda should be sugar-free water on the menu for every day - these are the best choices. Studies show that each gram of carbohydrate stores about three grams of water in the body, so it is vital to drink plenty of water when using a carbohydrate-free diet to lose weight, otherwise the body may become dehydrated.
Also do not forget the salt. At the beginning of a carbohydrate-free diet, one or two glasses of broth should be included in your daily menu. Or add a little more salt to the dish.
Healthy snacks
Remember to bring healthy, low-carb snacks with you to prevent breakdowns. Also be careful with snacks - you need to adjust the portions. If you want a snack, what do you eat on a carbohydrate-free diet? There are several options that will suit a carbohydrate-free diet:
- hard boiled eggs
- unsweetened yogurt
- ordinary carrot
- a handful of nuts
- a handful of berries
- piece of cheese;
- apple, tangerine or pear
- a cup of tea without sugar
Do sports
You will not only be full of diet - exercise regularly to stay fit and healthy. In addition, constant stress will allow you to not count calories in a diet without carbohydrates. A diet of 1200 kcal without carbohydrates will be quite hungry, but if you do not neglect the gym, you can go beyond these restrictions and still continue to lose weight. Every day, cyclists for work or exercise should increase the amount of carbohydrates in their diet once a week. Cycling uses many of them, so either temporarily take up the sport or increase your carbohydrate intake. And, of course, physical activity to the extent possible is contraindicated.
A carbohydrate-free diet dictates a high-protein diet: it becomes a building block for new strong muscles.
Carbohydrate-free diet: dining table
Carbohydrate diet: List of allowed foods
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, mezgit, etc. Tea fish is the best choice.
- Eggs:eggs of all birds enriched with omega-3.
- Vegetables:spinach, broccoli, cauliflower, carrots.
- Fruits and berries:apples, oranges, pears, blueberries, strawberries.
- Hazelnuts and seeds:almonds, walnuts, sunflower seeds, etc.
- High-fat dairy products:cheese, butter, heavy cream, yogurt.
- Oils and greases:coconut oil, butter, lard, olive oil and fish oil.
Carbohydrate Diet: A list of foods you should not eat
- Sugar:soft drinks, fruit juices, all kinds of sweets, ice cream and other foods containing sugar.
- Processed products:wheat, rice, barley and rye, as well as bread, cereals and pasta.
- Trans fats:hydrogenated or partially hydrogenated oils.
- Diet and low-fat foods:low-fat but high-sugar dairy products, cereals or crackers.
- Highly processed products:any semi-finished products are prohibited.
- Starchy vegetables:If you are on a carbohydrate-free diet, limit starchy vegetables in your diet.
Carbohydrate-Free Diet: Suspicious Foods
We can safely add milk, wine and chocolate-free black coffee to the list of foods you can eat or drink as part of a carbohydrate-free diet. But only at the intermediate level. They usually eat dark chocolate and drink dry wine without adding sugar.
Carbohydrate-free diet: a list of foods that have "value" of carbohydrates
- Orange juice, a glass - 25 grams
- Medium baked potatoes with skin - 51 grams
- Pancake - 15 grams
- A glass of corn flakes - 26 grams
- A slice of whole grain bread - 13 grams
- 1/2 cup fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skim milk, a glass - 12 grams
- Non-fat yogurt with filling - 40 grams
Food packages always record how much protein, fat and carbohydrates they contain, so simple calculations can be used to minimize the latter. For example, it is clear that a carbohydrate-free diet does not mean bread.
Carbohydrate-free diet: 7-day menu
Less than 50 grams of carbohydrates a day - you can be sure if you stick to this limit - this is a carbohydrate-free diet. The menu and dining table are easy to learn, and the diet is very satisfying - a carbohydrate-free diet is famous for this. There are a variety of delicious dishes on the weekly menu for effective weight loss - see for yourself.
If a carbohydrate-free diet is your choice, plan your meals in advance. There are many options for a cool combination of protein products!
Monday
- Breakfast: omelet with various vegetables fried in butter or coconut oil.
- Dinner: Blueberry yogurt and a handful of almonds.
- Dinner: served with breadless cheeseburger, vegetables and salsa sauce.
Tuesday
- Breakfast: pork and eggs.
- Lunch: hamburger without bread and green vegetables.
- Dinner: salmon with butter and vegetables.
Wednesday
- Breakfast: fried eggs and vegetables in butter or coconut oil.
- Lunch: shrimp salad with olive oil.
- Dinner: chicken cooked with vegetables.
Thursday
- Breakfast: omelet 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: pork and eggs.
- Lunch: chicken salad with olive oil.
- Dinner: beef chop with vegetables.
Saturday
- Breakfast: scrambled eggs with various vegetables.
- Dinner: yogurt with berries, coconut and a handful of walnuts.
- Dinner: meatballs with vegetables.
Sunday
- Breakfast: pork and eggs.
- Lunch: coconut milk, a drop of heavy cream, protein powder and berries.
- Dinner: fried chicken wings with raw spinach.
Carbohydrate-free diet: negative and contraindications
Most people can start a carbohydrate-free diet without serious risks, but there are people who should only start a diet on the advice of their doctors:
- people with diabetes and insulin;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- teenagers;
- patients with liver disease;
- with caution - those with family history of kidney or liver disease, heart or vascular problems;
- usually with a fairly low blood sugar concentration;
- people with metabolic disorders;
- People taking medications that affect glucose and / or ketone levels.
Even if you are healthy, be sure to consult a specialist, as the diet may not be right for you. In addition, many medical studies have identified potential risks of a carbohydrate-free diet.
Short-term health risks:
- cramps
- constipation
- cardiopalmus
- high cholesterol
- headache
- nausea
- decrease in athletic performance
For those who prefer vegetarianism or veganism for ethical reasons, it is quite difficult to follow all the requirements of a carbohydrate-free diet; It is very difficult for such people to adapt their diets to get the right amount of protein. This can affect their health very quickly.
In addition, in the early stages of a carbohydrate-free diet, the following side effects can occur if the body has not yet adapted to a new way of gaining energy (and usually processes carbohydrates into fuel):
- bad breath
- tiredness
- signs of dehydration
- kefi pis
- apathy
- inability to concentrate
As the body adapts to a carbohydrate-free diet, these side effects may or may not disappear. To make the most gentle approach to a carbohydrate-free diet to lose weight, the menu may initially contain a certain amount of carbohydrates. Dietitians advise to reduce their consumption gradually, not once. At the end of a carb-free diet to lose weight, foods can also contain more carbohydrates - you smoothly return to your normal diet. In this case, the probability of the return of extra pounds will be minimal.
Long-term health risks of a carbohydrate-free diet:
- malnutrition;
- 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 mixtures (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add coconut oil to the pan and turn up the heat.
- Add the vegetables. If you use a frozen mixture, allow the vegetables to thaw for a few minutes.
- Add 3-4 eggs.
- Add spices - either mixed, or just salt and pepper.
- Add spinach (optional).
- Fry until fresh.
Fried chicken wings with herbs and salsa sauce
Ingredients: chicken wings, spices, herbs, salsa sauce.
Instructions:
- Rub the chicken wings with the spice mixture of your choice.
- Put them in the oven and bake at 180-200 ° C for about 40 minutes until brown.
- Serve with herbs and salsa.
Toothless cheeseburgers
Ingredients: butter, beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
Instructions:
- Add oil to the pan and turn up the heat.
- Blind the minced meatballs and fry in a pan, add spices.
- Turn the meatballs until soft.
- Add a few slices of cheddar and a little cream cheese on top.
- Reduce heat and cover until cheese is melted.
- Serve with raw spinach. If you want, you can sprinkle the greens and spinach with oil from the pan.
- Add a little salsa to juicy burgers.
Do burgers, steaks and pork help you lose weight? Yes, because on a carbohydrate-free diet they are eaten without bread.
Pork and eggs
Bacon is not a really healthy food, but you can pay for it once or twice a week on a carbohydrate-free diet, and it is low in carbohydrates.
Ingredients: pork, eggs, butter, onion or garlic (optional).
Instructions:
- Finely chop the onion or garlic and 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 melted butter. Fry until fresh.
- Transfer the scrambled eggs to a pork plate. Bon Appetit!
Carbohydrate Pizza
Ingredients: butter, onion, garlic, bacon, minced meat (or other meat), salsa sauce, spices, cheese. If desired, you can add mushrooms, pickles or pickles, and when serving - greens.
Instructions:
- Cut any meat into slices and chop the onion.
- Fry everything except cheese, mix with sauce, add spices to taste.
- Sprinkle generously with cheese or add pork slices on top for beauty.
- Send the future pizza in the oven at 180-200 degrees for 30-40 minutes.
Five-minute chocolate dessert
Ingredients: cream cheese, heavy cream, vanilla, cocoa powder, salt, carbohydrate-free sweetener.
Instructions:
- Beat the cream cheese with a mixer at maximum speed.
- Reduce the precision and slowly beat the cream and vanilla into the cheese.
- Add the sweetener, cocoa powder and a pinch of salt and mix until completely dissolved.
- Reheat at maximum speed and beat the mixture for another 1-2 minutes.
- Serve immediately, garnish with berries or make ice cream with the mixture.