A carbohydrate-free diet is not very popular, as many people believe that maintaining it 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, has many fewer followers 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, will decrease the effectiveness of weight loss. Meanwhile, if you carefully follow the rules, you will be able to follow the diet quite easily, losing up to seven kilograms of excess weight per week.
Don't self-medicate! In our articles we collect the latest scientific data and opinions of authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this nutrition system give such excellent results? The fact is that the low-carbohydrate diet menu is based on foods rich in protein, 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 seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully controlled epileptic seizures with the help of the ketogenic diet, created a scientific center to draw attention to the carbohydrate-free diet.
Gentler than the ketogenic diet, the no-carb diet does not put the body into ketosis (a state in which the body uses fat instead of carbohydrates as an energy source), but it does help with weight loss.
A low-carbohydrate diet for women is a popular way to lose several kilograms of excess weight in a short period of time. Sometimes the disadvantage can reach 6 kilograms or more, even if you follow the diet for only a week. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns some of the accumulated fat instead of consumed carbohydrates.
Low carbohydrate diet: recommendations
It is very important for those who decide to follow a low-carbohydrate diet to lose weight to control the amount of salt and liquid. It is best to drink clean water, but sugar-free soft drinks are 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 carbohydrate diet: snacks
To manage your weight loss and avoid consuming foods you can't eat on a no-carb diet, it's important to focus on safe snacking. It could be hard-boiled eggs, unsweetened yogurt, or regular carrots.
Doing sports with a low carbohydrate diet
Another important rule of the no-carbohydrate diet: to get maximum results you need to do some type of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more you exercise, the more foods containing complex carbohydrates you should eat.
Low carbohydrate diet: allowed foods
The list of foods you can consume on a low-carbohydrate diet is quite extensive. From it you can easily create a very varied menu for the week. The following products will help you achieve maximum results.
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, haddock and others. River fish is the best option.
- Eggs:Eggs enriched with omega-3 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 carbohydrate diet: menu of the week
We have compiled a sample menu of a low-carbohydrate diet for a week to lose weight effectively. We remind you that the maximum effect that can be achieved is a loss of up to 7 kilograms in one week.
Each day's carbohydrate-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 bun, served with vegetables and salsa sauce.
Tuesday
- Breakfast:bacon and eggs.
- Dinner:burger 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:roast chicken with vegetables.
Thursday
- Breakfast:omelet with various vegetables, fried in butter or coconut oil.
- Dinner:smoothie with coconut milk, red berries, almonds and protein powder.
- Dinner:steak and vegetables.
Friday
- Breakfast:bacon and eggs.
- Dinner:chicken salad with olive oil.
- Dinner:beef cutlets with vegetables.
Saturday
- Breakfast:omelet with various vegetables.
- Dinner:yogurt with red berries, coconut and a handful of walnuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:bacon and eggs.
- Dinner:a shake of coconut milk, a little heavy cream, protein powder and berries.
- Dinner:Roasted chicken wings with raw spinach.
Cons 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 when following a carbohydrate-free diet.
- Eating a low-carb diet can cause levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to increase. This increases the risk of fatty liver and cardiovascular diseases.
- Some people find it quite difficult to follow a strict diet, so weight loss is likely to be temporary. It can also cause eating disorders.
Low carbohydrate diet: risks and contraindications
Most people can follow a carbohydrate-free diet without serious risks, but there are groups of people who should only start the diet 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 heat.
- Add the vegetables. If using a frozen mixture, let the vegetables defrost slightly for a few minutes.
- Add 3-4 eggs.
- Add spices, either a mix or just salt and pepper.
- Add spinach (optional).
- Fry until ready.
Fried chicken wings with herbs and salsa sauce
Ingredients:chicken wings, spices, herbs, sauce.
Instructions:
- Rub the chicken wings with the spice blend of your choice.
- Put them in the oven and cook at 180-200°C for about 40 minutes until golden brown.
- Serve with vegetables and sauce.
Cheeseburgers without carbs
Ingredients:butter, ground beef, cheddar cheese, cream cheese, sauce, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- Make minced meat cutlets and fry them in a pan, add spices.
- Flip chops until cooked.
- Add some slices of cheddar cheese and a little cream cheese on top.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If you wish, you can baste the vegetables and spinach with the drippings from the pan.
- To make the burgers juicier, add a little sauce.