A diet without carbohydrates is 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 no-carbohydrate diet is one of those diets that, despite its effectiveness, gathers far fewer fans 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 losing weight will decrease. In the meantime, if you carefully follow the rules, you can follow the diet very easily, losing up to seven extra pounds per week.
Do not 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 diagnose and prescribe treatment.
Why does this nutritional system give such great results? The fact is that a low-carb diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.
The essence of a no-carbohydrate diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which is 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 no-carbohydrate diet.
More blissful than the keto diet, the no-carb diet doesn't put the body into ketosis (a state where the body uses fat instead of carbs for energy), but it does help you lose weight.
Low-carb diets for women are 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. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns part of the accumulated fat instead of the carbohydrates consumed.
Low-Carbohydrate Diet: Recommendations
For those who decide on a low-carb diet for weight loss, it is very important to control the amount of salt and fluid. Drinking plain water is best, but unsweetened soda is fine. As far as salt is concerned, it is important to consume a little more than usual. For example, you can drink one or two cups of broth a 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. These can be hard-boiled eggs, unsweetened yogurt or ordinary carrots.
Sports on a low-carb diet
Another important rule of the low-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 cardio. But remember: the more often you exercise, the more 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. You can easily create a very varied menu for the week from it. 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: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, etc.
- High-fat dairy products:cheese, butter, sour 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 a week
We have put together 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 the loss of up to 7 kilograms in a week.
The 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 bun, served with vegetables and salsa sauce.
Tuesday
- breakfast:bacon and eggs.
- dinner:hamburger 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 cutlets 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:coconut milk shake, a little cream, protein powder and berries.
- dinner:Grilled chicken wings with raw spinach.
Disadvantages of a no-carbohydrate diet
- Consuming 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 on a low-carb diet.
- A low-carb diet can cause an increase in 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 the 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 no-carbohydrate 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 nursing women;
- people with kidney diseases;
- 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 vegetables. If using 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 mix of your choice.
- Put them in the oven and bake at 180-200°C for about 40 minutes until they are golden brown.
- Serve with greens 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 cutlets from minced meat and fry in a pan, add spices.
- Turn the chops until they are done.
- 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 want, you can baste greens and spinach with fat from the pan.
- To make the burgers juicier, add some salsa.