A carbohydrate-free diet is an extreme version of a low-carbohydrate diet in which the diet focuses on protein, healthy fats and fiber.
To provide energy to the body and brain, our bodies usually use carbohydrates (glucose). Their deficiency leads to a decrease in the production of insulin in the body, as a result of which, as an alternative source, this protein (muscleK reserves) and starts breaking down the stored fat. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, muscle growth, body drying), the body requires a different amount of protein, fat and carbohydrate (BJU). According to experts, the average daily intakeIs in this type:
- 45-65% carbohydrates
- 20-30% fat
- 10-35% protein
With a low-carb diet, fat becomes the main source of calories, and carbohydrates are reduced by 2-10%.
The general principles of a carbohydrate-free diet are as follows:
- The amount of carbohydrate consumed is reduced from 0 to 30 grams per day.
- Drink at least 8-12 glasses of water a day to flush out toxins from the body.
- Since most diets contain protein and fat, you need to focus on their benefits. It is important to cut back on your consumption of trans fats and not overuse saturated fats. For example, a 2018 study arguesThat low-carb diets that favor plant-based protein and fat over animal sources are associated with lower mortality. Think not only about cutting your waistline, but also about your long-term health.
- It is almost impossible to avoid carbohydrates completely, 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, with a BJU ratio of 75% fat, 20% protein, and 5% carbohydrate. In addition, one of the most well-known and popular is the Dukan diet, which forms the basis of that diet. which contains proteins.
Advantages and disadvantages of carbohydrate diet
Any diet is limiting and stressful, so before experimenting with nutrition, it's important to evaluate all the pros and cons of future diets.
Benefits of a carbohydrate free diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce your intake of snacks and daily calories.
- Weight will drop rapidly in the first few weeks. This is mainly due to a reduction in fluid intake. Foods rich in carbohydrates not only contain a lot of water, but it is also flushed out through metabolism. This is why carbohydrate-free diets are often chosen by those trying to lose weight quickly. One study of 79 obese adults found that over 6 months, those who reduced their carbohydrate intake to less than 30 grams per dayThey lost about 4 kg more than those who limited their fat intake.
- Carbohydrate intake has a significant effect on blood sugar and insulin levels. Excess glucose is linked to several health problems such as type 2 diabetes, cancer and heart disease. Low-carbohydrate diets reduce the likelihood of these events.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's and slow its progression.
Disadvantages of carbohydrate free diet
- Reducing the amount of carbohydrates consumed lowers insulin levels and increases the hormone glucagon, which causes the body to burn fat. However, when the body switches to this form of burning fat, a process called ketosis occurs andCompounds called ketones are formed in the body. This process can cause side effects including nausea, headache, halitosis, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. Because of this, problems arise in daily life. These include a significant reduction in the number of training sessions and a reduction in the quality of their performance.
- A low-carb diet inevitably leads to a lack of fiber. Lots of research suggests that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacterial short-chain fatty acidsThey act on fiber to create substances that inhibit the growth of harmful bacteria, maintain gut health, and have anti-inflammatory and antimicrobial effects. In addition, such a diet requires the body to provide adequate amounts of vitamins, It is especially difficult to provide groups B and C, and minerals such as potassium.
- Following the diet for a long time may increase the risk of high cholesterol, osteoporosis, abnormal heart rhythm and kidney problems.
- The most common side effects of a carbohydrate-free diet are constipation or indigestion.
Who is a low carb diet not suitable for?
- Those with diabetes or chronic medical conditions who require close monitoring of their blood sugar levels.
- People with problems with the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- Elderly people, adolescents and people with low body mass index.
- People with emotional or psychological problems related to food, including eating disorders.
Before consuming a carbohydrate-free diet, consult a professional to make sure it is not harming you.
General guidelines for eating a carbohydrate free diet
Low-carbohydrate foods mainly include oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While all oils and fats contain 0 or minimum in 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, whichCan provoke inflammation when consumed excessively. These fats may 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 soybean, corn, canola and peanut butter.
Since the diet will consist mostly of meat, consisting mainly of proteins and fats, make sure it is of high quality and ideally organic, without any additives, as their main purpose is to enhance the flavor and extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices and flavorings to increase the carbohydrate content.
Although dairy products contain carbohydrates (sugar in the form of lactose), most of the time they are negligible. Sour milk can be used to obtain protein, calcium, vitamin D and potassium. Milk and yogurt have the most carbohydrates, But if you're not ready to cut them out entirely, choose products without sweeteners or flavorings, and it's important to monitor the number of servings.
Special attention should be paid to food processing. For the diet, use dishes that involve boiling, stewing, steaming. Baking is useful. And it is better to refuse fried food altogether.
You also need to choose foods with a low glycemic index (up to 50). They are packed with slow carbohydrates that take a long time to break down and make you feel full. In general, it's worth remembering that those carbohydratesThey get fat not from food, but from excessively high calorie diet and sedentary lifestyle.
What should and should not be eaten on a carbohydrate free diet?
healthy food low in carbohydrates
- Meat and low-carb animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
- Spices: Herbs and Spices
- Low-calorie drinks: water, black coffee and tea
- Nuts and Seeds (Low Carb): Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Pistachios, Cashews
- Non-starchy vegetables and fruits, rich in fat: broccoli, zucchini, bell peppers, eggplant, cucumbers, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
foods to avoid
A carbohydrate-free diet severely restricts and excludes several food groups, including:
- Cereals and cereals: rice, barley, quinoa, wheat, bread, pasta
- Sweets and Pastries: Cakes, Cookies, Candies
- carbonated and sugary drinks
- Fruits and Berries: Apples, Oranges, Bananas, Kiwis, Pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Legumes: Beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Condiments with added sugar: Ketchup, barbecue sauce, salad dressing
- Liquor: Beer, Wine, Liquor, Sweet Cocktail, Port Wine, Vermouth
Carbohydrate free menu for a week
Despite the fact that the list of available foods has significantly decreased, the diet can be varied. An example of a menu for a carbohydrate-free diet during the day.
Monday
Breakfast: Omelette with Mushrooms
Lunch: beef broth
Dinner: Oven-Baked Turkey Fillet with Asparagus
Tuesday
Breakfast: Flaxseed bread, guacamole and poached egg
Lunch: Miso Soup
Dinner: Baked in the oven with zucchini cheese
Wednesday
Breakfast: Salad with Salmon and Avocado
Lunch: broth with chicken meatballs
Dinner: Pasta with Bacon and Cream Sauce
Thursday
Breakfast: Salad with chicken, cucumber, feta and spinach
Lunch: Torget Noodles with Steamed Chicken Cutlets
Dinner: Stuffed Peppers with Seafood
Friday
Breakfast: Yogurt Casserole
Lunch: Mushroom soup
Dinner: Steak and green vegetables
Saturday
Breakfast: Egg with Bacon
Lunch: Brown Rice with Trout
Dinner: stewed cabbage with meat
Sunday
Breakfast: Oatmeal with a few almonds and boiled eggs
Lunch: Steamed chicken with green peas
Dinner: Seafood and green vegetable salad
Remember, a complete and long-term restriction on carbohydrate consumption is excessive, and excessive dietary habits do little good. A proper diet should be balanced and include all the vitamins and nutrients the body needs to function effectively. Experts have mixed reviews of low-carbohydrate and low-carbohydrate diets, but they all agree that such a diet should be short-lived and not followed for more than 2 months in a row.