Many people find it difficult to follow a zero-carb diet, especially at first. Nothing like. A varied menu of foods rich in healthy proteins, fats and vitamins will provide energy for the whole day.
One of the most effective weight loss diets is a carbohydrate-free diet. Due to the fact that the body does not receive its main food - carbohydrates, it turns to already available reserves, and the fat layer disappears quite quickly.
This is a diet in which there are almost no or no carbohydrates. On the everyday menu with a zero-carb diet, there aren't any familiar items like bread, pasta, or grains, but there are plenty of healthy vegetables and meats. In particular, such a diet for women is good: the menu is complete enough for the body to work well: as you know, you can start with strict low-fat diets. Such a diet not only helps to lose weight, but also to better control the concentration of sugar in the blood, it helps to improve the health of the heart and blood vessels, reduces the risk of developing metabolic syndrome, and regulates blood pressure. arterial.
However, on the other hand, it also has negative health consequences, and for some people it is completely contraindicated. In this article, we take a look at what a no-carb diet is, a list of foods you can eat, what foods are not suitable for a no-carb diet, and also provide some recommendations and sample menus. But before using this diet, be sure to consult your doctor.
The essence of a zero-carb diet
Carbohydrate-free diets limit the amount of carbohydrate in the diet. Instead of carbohydrates, the diet focuses on protein, healthy fats, and fiber.
The ancestor of the modern carbohydrate-free diet is the Therapeutic Ketogenic Diet. Initially, the ketogenic diet was used to treat seizures in children. In the mid-90s, producer Jim Abrahams created a science hub to raise awareness about the zero-carb diet - his son was successfully managing seizures on the keto diet.
Today, the carb-free keto diet is used by both celebrities and cyclical sports athletes, but the diet menu is extreme enough for the average healthy person. Here are some video comments from an athlete on this diet:
The modern carbohydrate-free diet, of course, has contraindications, but a well-thought-out carbohydrate-free diet is a great help in losing weight and maintaining the health of the body. A zero carb diet is the most popular way for women to shed extra pounds in a short period of time. This meal plan is often chosen by those who want to lose 5 kg fast.
The essence of a zero-carbohydrate diet is clear and understandable - the body does not get excess carbohydrates, which will then accumulate fat. During the diet, the body burns some of the stored fat, not the carbohydrates consumed. The main thing is the loss of excess fat.
Any diet can be followed more or less rigidly, but if you're wondering which carbohydrate-free diet is most effective, the answer is one - one you can stick to without breaking a sweat. The forum where its testers discuss the results is full of photos of dishes and success stories.
What to eat on a carb-free diet
Water and salt control
Make sure you are drinking enough fluids on a strict no-carb diet. The daily menu should include water and unsweetened soda - drinks will be the best choice. Studies show that each gram of carbohydrate retains about three grams of water in the body, so it is essential to drink plenty of water when using a zero-carb diet for weight loss, otherwise the body may fail. dehydrate.
Don't forget the salt either. When starting a zero-carb diet, your daily menu should include one to two cups of broth. Or just add a little more salt to the food.
Healthy snack
To avoid blackouts, be sure to bring healthy, low-carb snacks with you. Also pay attention to snacks - you need to adjust the portions. What do you eat on a zero carb diet if you want a snack? Here are some options that will fit into a zero-carb diet:
- hard boiled eggs
- unsweetened yogurt
- ordinary carrot
- a handful of nuts
- a handful of berries
- piece of cheese;
- apple, tangerine or pear
- a glass of tea without sugar
Play sports
You won't be satisfied with diet alone - exercise regularly to stay fit and healthy. Plus, constant exertion will keep you from counting calories on a zero-carb diet. A 1200 kcal no-carb diet will be hungry enough, but if you do not neglect the gym, you can exceed these limits and continue to lose weight. Those who cycle to work every day or enjoy exercise bikes should increase the amount of carbohydrates in their diet once a week. Cycling consumes a lot of it, so change your sport temporarily or increase your carbohydrate intake. And, of course, borderline physical activity is contraindicated.
A carbohydrate-free diet dictates a high protein diet: it becomes a building block for new strong muscles
Carbohydrate-Free Diet: Food Table
Carbohydrate diet: list of authorized foods
- Me at: beef, lamb, pork, chicken.
- A fish:salmon, trout, haddock and others. River fish is the best option.
- Eggs:eggs of all birds, enriched with omega-3.
- Vegetables:spinach, broccoli, cauliflower, carrots.
- Fruits and berries:apples, oranges, pears, blueberries, strawberries.
- Nuts and seeds:almonds, nuts, 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.
Carbohydrate diet: a list of foods you shouldn't eat
- Sugar:soft drinks, fruit juices, all kinds of sweets, ice cream and other foods containing sugar.
- Crops processed:wheat, rice, barley and rye, as well as bread, cereals and pasta.
- Trans fat:hydrogenated or partially hydrogenated oils.
- Diet and low fat foods:dairy products, cereals or crackers low in fat but high in sugar.
- Highly processed products:all semi-finished products are prohibited.
- Starchy vegetables:Limit starchy vegetables in your diet if you are on a zero-carb diet.
Carbohydrate-free diet: foods that are the subject of doubts
We can safely add dark coffee without milk, wine and chocolate to the list of foods you can drink or eat on a zero carb diet. But only in moderation. Usually they eat dark chocolate and drink dry wines with no added sugar.
No carbohydrate diet: a list of foods with their "value" in carbohydrates
- Orange juice, one glass - 25 grams
- Medium baked potato with skin - 51 grams
- Crepe - 15 grams
- A glass of cornflakes - 26 grams
- Slice of wholemeal bread - 13 grams
- 1/2 cup fresh broccoli - 2 grams
- Half a cup of peas - 10 grams
- Skimmed milk, glass - 12 grams
- Filled fat free yogurt - 40 grams
Food packaging always shows the amount of protein, fat and carbohydrate it contains. So, with the help of simple calculations, you can minimize the amount of the latter. For example, it becomes clear: a diet without carbohydrates does not involve bread at all.
Carbohydrate-free diet: menu for 7 days
Less than 50 grams of carbohydrate per day - if you stick to that limit, you can be sure - this is a zero carbohydrate diet. The menu and the food chart are easy to learn and the diet is very satisfying - this is what the No Carbohydrate Diet is famous for. The weekly menu for effective weight loss includes a variety of delicious dishes - see for yourself.
If a zero-carb diet is your choice, plan your meals in advance. There are many variations of a cool combination of protein products!
Monday
- Breakfast: an omelet with various vegetables, fried in butter or coconut oil.
- Lunch: blueberry yogurt and a handful of almonds.
- Dinner: cheeseburger without breads, served with vegetables and salsa sauce.
Tuesday
- Breakfast: bacon and eggs.
- Lunch: hamburger without buns and green vegetables.
- Dinner: butter salmon and vegetables.
Wednesday
- Breakfast: eggs and vegetables fried in butter or coconut oil.
- Lunch: shrimp salad in olive oil.
- Dinner: grilled chicken with vegetables.
Thusday
- Breakfast: an omelet with various vegetables, fried in butter or coconut oil.
- Lunch: cocktail with coconut milk, berries, almonds and protein powder.
- Dinner: steak and vegetables.
Friday
- Breakfast: bacon and eggs.
- Lunch: chicken salad in olive oil.
- Dinner: beef chops with vegetables.
Saturday
- Breakfast: scrambled eggs with various vegetables.
- Lunch: berry yogurt, coconut and a handful of nuts.
- Dinner: meatballs with vegetables.
Sunday
- Breakfast: bacon and eggs.
- Lunch: coconut milk shake, a drop of heavy cream, protein powder and berries.
- Dinner: Grilled chicken wings with raw spinach.
Diet without carbohydrates: disadvantages and contraindications
Most can start a carbohydrate-free diet without serious risks, but there are groups of people who should only start dietary practices as directed by their doctor:
- people with diabetes who take insulin;
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- adolescents;
- patients with liver disease;
- with caution - those who have had cases of kidney or liver disease, heart or vascular problems in the family;
- those who usually have a fairly low blood sugar level;
- people with metabolic disorders;
- People taking medicines that affect glucose and / or ketone levels.
Even if you are in good health, be sure to consult a specialist, maybe the diet is not right for you. Plus, numerous medical studies have identified the potential risks of a zero-carb diet.
Short-term health risks:
- cramps
- constipation
- heart disease
- high cholesterol
- headache
- nausea
- decreased athletic performance
It is difficult enough to follow all the requirements of a diet without carbohydrates for those who, for ethical reasons, prefer vegetarian or veganism; it is quite difficult for these people to adapt their diet to a diet in order to get the right amount of protein. It can affect their health quite quickly as well.
Additionally, at the start of a zero-carb diet, when the body has yet to adjust to a new way of getting energy (and typically turns carbs into fuel), side effectsthe following unpleasant may occur:
- bad breath
- tired
- symptoms of dehydration
- bad mood
- apathy
- inability to concentrate
As the body adapts to a low-carb diet, these side effects may or may not go away. In order to make the gentler, no-carb diet approach to weight loss, the menu may initially include a certain amount of carbs. Nutritionists recommend not to give them up all at once, but gradually, gradually reducing their consumption. At the end of a zero-carb diet for weight loss, foods may also contain more and more carbohydrates - you smoothly return to your regular diet. In this case, the likelihood that the extra pounds will return will be minimal.
Long-term health risks of a zero-carb diet:
- nutritional deficiencies;
- loss of bone density;
- gastrointestinal problems.
Simple recipes for a carb-free diet
Eggs and vegetables fried in coconut oil
Ingredients: Coconut oil, fresh vegetables or frozen vegetable mixes (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add the coconut oil to the pan and turn on the heat.
- 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 tender.
Fried chicken wings with herbs and salsa sauce
Ingredients: chicken wings, spices, herbs, salsa sauce.
Instructions:
- Rub the chicken wings with the spice blend of your choice.
- Put them in the oven and bake at 180-200 ° C for about 40 minutes until golden brown.
- Serve with herbs and salsa.
Toothless cheeseburgers
Ingredients: butter, ground beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.
Instructions:
- Add the oil to the pan and turn on the heat.
- Blind the minced meat patties and fry in a pan, add spices.
- Turn the patties until tender.
- Add a few slices of cheddar cheese and cream cheese on top.
- Reduce heat and cover until cheese is melted.
- Serve with raw spinach. If you wish, you can sprinkle the herbs and spinach with the fat from the pan.
- For a juicier burger, add salsa.
Do Burgers, Steaks, and Bacon Help You Lose Weight? Yes, because in the context of a diet without carbohydrates, they are consumed without bread.
Bacon and eggs
Bacon isn't exactly a healthy food, but once or twice a week you can afford it on a zero-carb, low-carb diet.
Ingredients: bacon, eggs, butter, onion or garlic (optional).
Instructions:
- Finely chop the onion or garlic, brown them in a little oil.
- Brown the bacon in the same oil.
- When the meat is ready, put it on a plate and crack 3-4 eggs in the fat that has melted. Fry until tender.
- Transfer the scrambled eggs to the bacon plate. Enjoy your lunch!
Carbohydrate Pizza
Ingredients: oil, onion, garlic, bacon, minced meat (or other meat), salsa sauce, spices, cheese. If desired, you can add mushrooms, pickles or pickled cucumbers, and when serving - green vegetables.
Instructions:
- Cut any available meat into slices and chop the onion as well.
- Fry everything except the cheese in oil, mix with the sauce, add spices to taste.
- Sprinkle generously with cheese or add bacon slices on top for extra beauty.
- Send the future pizza to the oven for 30-40 minutes at a temperature of 180-200 degrees.
Five minute chocolate dessert
Ingredients: cream cheese, heavy cream, vanillin, cocoa powder, salt, sweetener without carbohydrates.
Instructions:
- Beat the cream cheese in a blender at maximum speed.
- Reduce the speed and slowly beat the cream and vanillin into the cheese.
- Add the sweetener, cocoa powder and a pinch of salt and mix until completely dissolved.
- Turn on the maximum speed again and beat the mixture for another 1 to 2 minutes.
- Serve immediately, garnish with berries or make ice cream with the mixture.