A carbohydrate-free diet is not very popular, as many people believe that maintaining it is quite difficult. However, a large list of approved products and fast results may indicate otherwise.
The carbohydrate-free diet is one of the types of diets that, despite its effectiveness, gathers many fewer admirers 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 follow the rules carefully, you can 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 the opinions of authoritative health experts. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this nutritional system give such excellent 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-carb diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, used to control seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed seizures with the help of the keto diet, created a science center to draw attention to the carbohydrate-free diet.
Gentler than the keto diet, the no-carb diet doesn't put your body into ketosis (a state in which the body uses fat instead of carbohydrates as an energy source), but it helps you lose weight.
A low-carb diet for women is a popular way to lose several kilograms of excess weight in a short period of time. Sometimes the minus 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 stored 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, control the amount of salt and liquids. It's best to drink clean water, but unsweetened soda is fine. As for salt, it's 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 weight loss and avoid consuming foods you can't eat on a carb-free diet, it's important to focus on safe snacking. It could be hard-boiled eggs, unsweetened yogurt, or regular carrots.
Sports on a low-carb diet
Another important rule of the no-carb diet: to achieve maximum results, you need to do some kind of physical activity every day, such as cycling, swimming, walking, strength training or doing cardio. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.
Low carbohydrate diet: permitted foods
The list of foods you can eat on a low-carb 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.
- Egg: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, 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 of the week
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 a loss of up to 7 kilograms in a week.
The daily no-carb diet menu contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:omelette 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 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:grilled chicken with vegetables.
Thursday
- Breakfast:omelette 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 ribs with vegetables.
Saturday
- Breakfast:omelette with various vegetables.
- Dinner:yogurt with berries, coconut and a handful of nuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:bacon and eggs.
- Dinner:a coconut milk shake, some cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Cons of a no-carb 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 carbohydrate-free diet.
- Eating a low-carb diet can cause increased levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular disease.
- Some people find it quite difficult to stick to a strict diet, so 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 carbohydrate-free diet without serious risks, but there are groups of people who should start the diet only with a doctor's prescription:
- people with diabetes and who take insulin;
- people with high blood pressure;
- pregnant and breastfeeding 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 the coconut oil to the pan and turn the heat on high.
- Add the vegetables. If you use a frozen mixture, let the vegetables thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices: a mixture or just salt and pepper.
- Add spinach (optional).
- Fry until done.
Fried chicken wings with herbs and salsa sauce
Ingredients:chicken wings, spices, herbs, sauce.
Instructions:
- Rub the chicken wings with your favorite spice blend.
- Place them in the oven and cook at 180-200°C for about 40 minutes until golden.
- Serve with vegetables and sauce.
No cheeseburgers with carbs
Ingredients:butter, ground beef, cheddar cheese, cream cheese, sauce, spices, spinach.
Instructions:
- Add the oil to the pan and turn on the heat.
- Prepare minced meat cutlets and fry them in a pan, add spices.
- Turn the cutlets until done.
- Add a few slices of cheddar cheese and some cream cheese on top.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If you prefer, you can baste the vegetables and spinach with the fat from the pan.
- To make the burgers juicier, add a little sauce.