Carbohydrate-free diets are not very popular because many people find it quite difficult to maintain such a diet. However, a full list of approved products and rapid results may suggest otherwise.
The zero-carbohydrate diet is one of those types of diets that, while effective, has attracted fewer fans due to its apparent complexity. Many people believe that giving up carbohydrates will be difficult to tolerate, leading to constant weakness and reduced weight loss effectiveness. Meanwhile, if you carefully follow the rules, you can follow the diet quite easily, losing up to 7 kg of excess weight per week.
In our articles we collect the latest scientific data and opinions of competent experts in the medical field. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutritional system give such great results? The reality is that a low-carbohydrate diet 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, which is used to control seizures in children. In the 1990s, producer Jim Abrahams, whose son had successfully treated epileptic seizures with the help of the keto diet, founded a science center to draw attention to the keto diet. eat without carbohydrates.
More gentle than the keto 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 you lose weight.
Low-carbohydrate diets for women are a popular way to lose a few kilograms of excess weight in a short time. Sometimes the loss can be up to 6 kg or more, even if you adhere to the diet for only a week. Its essence is that the body does not receive excess carbohydrates, which then accumulates fat. On this diet, the body burns some of the accumulated fat instead of the carbohydrates consumed.
Low carbohydrate diet: recommendations
It is very important for people who decide to follow a low-carbohydrate diet to lose weight to control salt and fluid intake. It's best to drink clean water, but unsweetened 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 every day.
Low carbohydrate diet: snacks
To manage your weight loss and avoid consuming foods that you can't eat on a no-carb diet, it's important to focus on safe snacking. This can be hard-boiled eggs, unsweetened yogurt or regular carrots.
Sports with a low-carbohydrate diet
Another important rule of a zero-carb diet: to achieve maximum results, you need to do some physical activity every day, such as cycling, swimming, walking, strength training. strength or cardiovascular. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.
Low carbohydrate diet: allowed foods
The list of foods you can eat on a low-carb diet is quite extensive. From there 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 and others. River fish is the best choice.
- Egg:Omega-3 rich eggs from all birds.
- Vegetable: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, alcohol, and chocolate on a low-carbohydrate diet. But only in moderation.
Low-carbohydrate diet: menu for the week
We have compiled a sample menu of a one-week low-carbohydrate diet for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kg in a week.
A no-carbohydrate daily 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 few almonds.
- Dinner:Cheese burger without bread, served with vegetables and salsa.
Tuesday
- Breakfast:bacon and eggs.
- Dinner:Hamburger without buns and vegetables.
- Dinner:salmon with avocado 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:Omelet with various vegetables.
- Dinner:yogurt with berries, coconut and a few walnuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:bacon and eggs.
- Dinner:coconut milk shake, some heavy cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Disadvantages of a no-carb diet
- Eating limited 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 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 disease and cardiovascular disease.
- Some people find it quite difficult to stick to a strict diet so weight loss may only be temporary. It can also lead to eating disorders.
Low-carbohydrate diet: risks and contraindications
Most people can follow a no-carb diet without serious risk, 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;
- Teenager.
Simple recipes for low-carb diets
Eggs and vegetables fried in coconut oil
Ingredient:coconut oil, fresh or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instruct:
- Add coconut oil to the pan and turn on the heat.
- Add vegetables. If using frozen mixture, let the vegetables defrost gently 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
Ingredient:chicken wings, spices, herbs, salsa.
Instruct:
- Rub the chicken wings with the spice mixture of your choice.
- Place them in the oven and cook at 180-200°C for about 40 minutes until golden.
- Serve with greens and salsa.
No carb cheese
Ingredient:avocado, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instruct:
- Add oil to the pan and turn on the heat.
- Make small pieces of minced meat and fry them in a pan, adding 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 like, you can taste the greens and spinach with the fat from the pan.
- To make the burger tastier, add a little salsa.