Diets without carbohydrates are not very popular, because many people believe that maintaining such a diet is quite difficult. However, the extensive list of approved products and quick results may suggest otherwise.
The carbohydrate-free diet is one of those types of diet that, despite its effectiveness, gathers fewer fans due to its obvious complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant damage, and as a result, the effectiveness of losing weight 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 data and the opinions of authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this nutritional system give such good results? The fact is that a low-carb diet menu is based on foods high 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 epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed epileptic seizures with the help of the keto diet, created a scientific center to draw attention to the carbohydrate-free diet.
Milder than the keto diet, the no-carb diet doesn't put the body into ketosis (a state where the body uses fat instead of carbohydrates as an energy source), but it does help you lose weight.
A low-carb diet for women is a popular way to lose a few extra pounds in a short period of time. Sometimes the minus can reach 6 kilograms or more, even if you stick to the diet for only a week. The 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 the carbohydrates consumed.
Low-carb diet: recommendations
It is very important for those who decide to follow a low-carb diet for weight loss to control the amount of salt and fluid. It is better to drink clean water, but soda without sugar is fine. As for salt, it is important to consume less than usual. For example, you can drink one or two cups of soup every day.
Low-carb diet: snacks
To manage your weight loss and avoid eating foods you can't eat on a no-carb diet, it's important to focus on safe snacks. This can be boiled eggs, unsweetened yogurt or plain carrots.
Sports with a low-carb diet
Another important rule of a carbohydrate-free diet: to get maximum results, you need to do some kind of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more foods containing 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 and others. River fish is the best choice.
- Eggs:Omega-3 enriched eggs 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-carb diet: menu for the week
We have put together an example of a low-carb diet menu 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 in a 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.
- Dinner:yogurt with blueberries and a handful of almonds.
- Dinner:cheeseburger without a bun, served with vegetables and salsa sauce.
Tuesday
- Breakfast:bacon and eggs.
- Dinner:bunless hamburger 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 with vegetables.
Saturday
- Breakfast:omelette with various vegetables.
- Dinner:yogurt with berries, coconut and a handful of walnuts.
- Dinner:meatballs with vegetables.
Sunday
- Breakfast:bacon and eggs.
- Dinner:whisk coconut milk, a little heavy cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Disadvantages 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 no-carb diet.
- Eating a low-carb diet can cause levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to rise. This increases the risk of fatty liver and cardiovascular disease.
- Some people find it quite difficult to adhere to a strict diet, so the weight loss may be temporary. It can also cause eating disorders.
Low-carb 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 a 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
Easy 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 vegetables. If using a frozen mixture, let the vegetables thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - either 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, salsa.
Instructions:
- Rub the chicken wings with the spice mixture of your choice.
- Put in the oven and cook at a temperature of 180-200°C for about 40 minutes until browned.
- Serve with vegetables and salsa.
No carb cheeseburgers
ingredients:butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- Make minced meat pieces and fry in a pan, add spices.
- Turn the cutlet until ready.
- Add a few slices of cheddar and some cream cheese on top.
- Reduce the heat and cover until the cheese melts.
- Serve with raw spinach. If you like, you can coat the vegetables and spinach with pan fat.
- To make the burger juicier, add some salsa.