The carb-free diet is not very popular because many people think that maintaining such a diet is quite difficult. However, the extensive list of approved products and quick results may suggest otherwise.
The carb-free diet is one of those types of diets that, despite its effectiveness, gathers far fewer fans due to its seeming complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant crashes and, as a result, the effectiveness of losing weight will decrease. Meanwhile, if you carefully follow the rules, 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 opinions of authoritative experts in the field of health. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutrition system give such excellent results? The fact is that the low-carb diet menu is based on foods high in protein, fiber (which we often lack) and healthy fats.
The essence of the carb-free diet
The low-carb 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 using the keto diet, created a science center to draw attention to the no-carb diet.
More gentle 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 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 pounds of excess weight in a short period of time. Sometimes the minus can reach 6 kilograms or more, even if you stick to the diet for only one week. Its 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, not the consumed carbohydrates.
Low-carbohydrate diet: recommendations
For those who decide to follow 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 sparkling water 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 a day.
Low Carb Diet: Snacks
To manage 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 hard-boiled eggs, unsweetened yogurt or plain carrots.
Sports on a low-carb diet
Another important rule of the no-carb 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. You can easily make 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, etc. 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, 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 compiled a sample menu for a low-carb diet for one week for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kilograms per week.
A no-carb 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 buns, 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, some heavy cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Cons 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 carb-free diet.
- Eating a low-carb 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 the weight loss is likely to be temporary. It can also lead to eating disorders.
Low-Carb Diet: Risks and Contraindications
Most people can follow a no-carb diet without serious risks, but there are groups of people who should start the diet only 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.
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 a frozen mixture, allow the vegetables to 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.
- Place them in the oven and bake at 180-200°C for about 40 minutes, until browned.
- 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 cutlets until done.
- Add a few slices of cheddar and some cream cheese on top.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If desired, you can brush the green leaves and spinach with the fat from the pan.
- To make the burgers juicier, add some salt.