A no-carbohydrate diet is not very popular, as many people believe that maintaining such a diet is quite difficult. However, an extensive list of approved products and quick results may indicate otherwise.
The no-carbohydrate diet is one of the types of diets that, despite its effectiveness, gathers much 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. 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 make a diagnosis and prescribe treatment.
Why does this nutrition system give such excellent results? The fact is that the low-carbohydrate diet menu is based on foods high in protein, fiber (which we often lack), and healthy fats.
The essence of a no-carb diet
The low-carbohydrate 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 attract attention to the carbohydrate-free diet.
More gentle than the keto diet, the no-carb diet does not put the body into ketosis (a state in which the body uses fats instead of carbohydrates as an energy source), but it does help you lose weight.
A low-carbohydrate diet for women is a popular way to lose several kilograms 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 a 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 rather than the carbohydrates consumed.
Low-carbohydrate diet: recommendations
It is very important for those who decide to follow a low-carbohydrate diet for weight loss to control the amount of salt and liquid. It's best to drink clean water, but unsweetened soda 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 per day.
Low-carbohydrate diet: snacks
To manage your weight loss and avoid consuming foods that you can't eat on a no-carb diet, it's important to focus on safe snacking. This could be hard-boiled eggs, unsweetened yogurt, or regular carrots.
Sports on a low-carbohydrate 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-carbohydrate diet: allowed foods
The list of foods that you can eat on a low-carb diet is quite extensive. From it you can easily create a very varied 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 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 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-carbohydrate diet. But only in moderation.
Low-carbohydrate diet: menu for the week
We have compiled a sample menu of a low-carbohydrate diet for a week for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kilograms in a week.
The carbohydrate-free diet menu for every 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 chops 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:a 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 no-carb diet.
- Eating a low-carbohydrate diet can cause levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to increase. 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-carb 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 breastfeeding 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 the heat on.
- 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.
- Place them in the oven and cook 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 minced meat cutlets and fry in a frying 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 you like, you can baste the greens and spinach with the fat from the pan.
- To make the burgers juicier, add a little salsa.