A carbohydrate -free diet is an extreme version of a low -carbohydrate diet where the diet focuses on protein, healthy fats, and fiber.
To supply energy to the body and brain, our body usually uses carbohydrates (glucose). Their reduction causes a decrease in insulin production in the body, as a result, as an alternative source, it begins to break down protein (muscle storage) and stored fat. This leads to rapid weight loss.
Depending on age, weight, physical activity and purpose (weight loss, gaining muscle mass, dehydrating the body), the body needs different amounts of protein, fat and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- 45-65% carbohydrate
- 20-35% fat
- 10–35% protein
With a low-carbohydrate diet, fat becomes the main source of calories, and carbohydrates are reduced to 2-10%.
The general principles of a carbohydrate -free diet are as follows:
- The amount of carbohydrates consumed is reduced from 0 to 30 grams per day.
- Make sure to drink at least 8-12 glasses of water a day until the toxins are removed from the body.
- Since most of the diet is made up of protein and fat, you need to focus on its benefits. It is important to reduce the consumption of trans fats and not use too much saturated fat. For example, a study in 2018 argued that a low -carbohydrate diet that preferred plant -based proteins and fats over animal sources was associated with lower mortality. Think not only about reducing your waistline, but also about your long -term health.
- Avoiding carbohydrates completely is almost impossible, as they are found in many foods. But first of all, those with a glycemic index above 50 should be avoided.
The most popular type of low -carb diet today is the keto diet, where the BJU ratio is 75% fat, 20% protein, and 5% carbohydrate. Also, one of the most famous and popular is the Ducan diet, the basis of the protein diet.
Advantages and Disadvantages of Carbohydrate Diet
Any diet is restricted and stressful, so before experimenting with nutrition, it is important to evaluate all the pros and cons of future regimens.
Benefits of a carbohydrate -free diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce snacks and daily calorie intake.
- Weight loss in the first few weeks will be fast. This is mainly due to a reduction in fluid intake. Foods rich in carbohydrates not only contain a lot of water, but also excrete it through metabolism. This is why a carbohydrate -free diet is often chosen by those trying to lose weight fast. A study of 79 obese adults found that over 6 months, those who limited carbohydrate intake to less than 30 grams a day lost about 4 kg more than those who otherwise limited their fat intake.
- Carbohydrate intake has a significant effect on blood sugar and insulin levels. Excess glucose is associated with many health problems such as type 2 diabetes, cancer, and cardiovascular disease. A low -carbohydrate diet reduces the likelihood of this occurrence.
- According to research, a carbohydrate -free diet can reduce Alzheimer’s symptoms and slow its progression.
Lack of carbohydrate -free diet
- By reducing the amount of carbohydrates consumed, insulin levels decrease and the hormone glucagon increases, which causes the body to burn fat. But, when the body switches to this form of fat burning, a process called ketosis takes place and compounds called ketones are formed in the body. This process can cause side effects including nausea, headache, halitosis, fever, sleep disturbances, etc. Also, fatigue and drowsiness are common. Because of this, problems arise in everyday life, including reducing the number of training sessions and affecting the quality of their performances.
- A low carb diet definitely causes a lack of fiber. A lot of research shows that the action of beneficial bacteria in our gut when we consume dietary fiber is very important for overall health. Bacteria work on fiber to form short-chain fatty acids that inhibit the growth of harmful bacteria, maintain intestinal health, and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for such a diet to provide the body with adequate amounts of vitamins, especially groups B and C, and minerals such as potassium.
- Adhering to a prolonged diet can increase the risk of high cholesterol, osteoporosis, abnormal heart rhythms, and kidney problems.
- The most common side effect of a carbohydrate -free diet is constipation or indigestion.
What is a low carb diet not suitable for?
- Those with diabetes or a chronic medical condition that require careful monitoring of their blood sugar levels.
- People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- The elderly, adolescents, and those with low body mass index.
- People with food -related emotional or psychological problems, including eating disorders.
Before trying a carbohydrate -free diet, ask a professional to make sure it doesn’t harm you.
General guidelines for eating carbohydrate -free foods
Low -carbohydrate foods include mainly oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While all oils and fats contain 0 or a minimum of carbohydrates, not all are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a lot of omega-6 fatty acids, which can cause inflammation if consumed in excess. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3s.
For this reason, it is best to avoid oils high in omega-6 fatty acids such as soybeans, corn, canola and peanut jam.
Since the diet consists mostly of meat, which consists mainly of protein and fat, make sure it is of high quality and ideally organic, without additives, as their main purpose is to improve the taste and extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices and seasonings to increase the amount of carbohydrates.
Although dairy products contain carbohydrates (sugar in the form of lactose), often it can be ignored. Sour milk can be used to get protein, calcium, vitamin D and potassium. Milk and yogurt are the most abundant carbohydrates, but if you’re not ready to cut them completely, choose products without added sweeteners or flavors, and it’s important to monitor the number of servings.
Particular attention should be paid to food processing. For diet, use recipes that involve boiling, stewing, steaming. Handy burner. And it is better to reject fried foods completely.
You should also choose foods with a low glycemic index (up to 50). They are loaded with slow carbs that take a long time to break down and give you a feeling of fullness. In general, keep in mind that they get fat not from carbohydrates, but from a high -calorie diet and an inactive lifestyle.
What foods should be eaten and avoided from a carbohydrate -free diet?
Healthy foods are low in carbohydrates
- Meat and low carbohydrate products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
- Flavors: herbs and spices
- Low calorie drinks: water, black coffee and tea
- Nuts and Seeds (Low Carb): Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Pistachio, Mete Beans
- Non-starchy, fat-rich vegetables and fruits: broccoli, zucchini, peppers, eggplant, cucumbers, cauliflower, green vegetables, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
Carbohydrate -free diets strongly restrict and exclude several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pastries: cakes, biscuits, sweets
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwis, pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Beans: beans, peas, lentils, peas
- Dairy products: milk and yogurt
- Seasoning with added sugar: tomato sauce, barbecue sauce, salad dressing
- Alcohol: beer, wine, liquor, sweet cocktails, port wine, vermouth
Carbohydrate -free menu for a week
Although the list of available foods is significantly reduced, his diet can vary. Sample menu for a daily carbohydrate -free diet.
Monday
Breakfast: omelet with mushrooms
Lunch: beef soup
Dinner: roast turkey stuffing with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and boiled eggs
Lunch: miso soup
Dinner: zucchini baked in the oven with cheese
Wednesday
Breakfast: salad with salmon and avocado
Lunch: soup with chicken meatballs
Dinner: pasta with meat and cream sauce
Thursday
Breakfast: salad with chicken, cucumber, feta and spinach
Lunch: courgette noodles with steamed pieces of meat
Dinner: Peppers stuffed with seafood
Friday
Breakfast: curd casserole
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: eggs with meat
Lunch: brown rice with trout
Dinner: boiled cabbage with meat
Sunday
Breakfast: oatmeal with some almonds and boiled eggs
Lunch: boiled chicken with green beans
Dinner: seafood and green vegetable salad
Remember, long -term and long -term carbohydrate consumption is very extreme, and extreme eating habits are a little beneficial. A proper diet should be balanced and contain all the vitamins and nutrients needed for the body to function effectively. Experts have mixed reviews about low-carb and low-carb diets, but they all agree that such diets should be short-term and should be adhered to no more than 2 months in a row.