A no-carb diet is not very popular, as many people think that it is quite difficult to maintain such a diet. However, a long list of approved products and rapid results may indicate otherwise.
The carbohydrate-free diet is one of those types of diets which, despite its effectiveness, has far fewer followers 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 weight loss 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.
Don't self-medicate! In our articles, we collect the latest scientific data and authoritative expert opinions 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-carb diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.
The essence of a no-carb diet
The low-carb diet is based on the principles of the therapeutic ketogenic diet, used to control epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed his seizures on the keto diet, created a science center to draw attention to the no-carb diet.
Gentler than the keto diet, the no-carb diet does not put the body into ketosis (a state in which the body uses fat instead of carbohydrates for energy), but it does help you lose weight.
A low-carb diet for women is a popular way to lose several pounds of excess weight in a short time. Sometimes the minus can reach 6 kilograms or more, even if you follow the diet for only a week. Its essence is that the body does not receive excess carbohydrates, which will subsequently accumulate fats. During this diet, the body burns part of the accumulated fats rather than the carbohydrates consumed.
Low-carb diet: recommendations
It is very important for those who decide to follow a low-carb diet for weight loss to control the amount of salt and fluid. 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-carb diet: snacks
To manage your weight loss and avoid eating foods you can't eat on a no-carb diet, it's important to prioritize safe snacking. This could be hard-boiled eggs, unsweetened yogurt, or regular carrots.
Exercising on a low-carb diet
Another important rule of the carbohydrate-free diet: to obtain maximum results, you must practice physical activity every day, such as cycling, swimming, walking, weight training or cardio. But remember: the more you exercise, the more foods containing complex carbohydrates you should eat.
Low-carbohydrate diet: permitted foods
The list of foods you can eat on a low-carb diet is quite long. From there, you can easily create a very varied menu for the week. The following products will help you achieve optimal results.
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, haddock and others. River fish is the best option.
- Eggs:Eggs enriched with omega-3 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 or chocolate on a low-carb diet. But only in moderation.
Low-carbohydrate diet: menu of the week
We have compiled a sample menu of a low-carb 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 each day contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:omelette with various vegetables, fried in butter or coconut oil.
- Dinner:blueberry yogurt and a handful of almonds.
- Dinner: cheeseburger without buns, served with vegetables and salsa sauce.
Tuesday
- Breakfast:Bacon and eggs.
- Dinner:hamburger without buns or greens.
- 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:omelet with mixed vegetables.
- Dinner:yogurt with berries, coconut and a handful of nuts.
- Dinner:Veggie Meat Balls.
Sunday
- Breakfast:Bacon and eggs.
- Dinner:a coconut milk shake, heavy cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Disadvantages 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.
- A low-carb diet can lead to increased levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and cardiovascular diseases.
- Some people have difficulty sticking to a strict diet, so weight loss will likely 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 certain groups of people 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;
- adolescents.
Simple recipes for a low-carb diet
Eggs and vegetables fried in coconut oil
Ingredients:coconut oil, fresh vegetables or frozen vegetable mix (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, allow the vegetables to defrost slightly for a few minutes.
- Add 3-4 eggs.
- Add spices – either a blend or just salt and pepper.
- Add the spinach (optional).
- Fry until cooked.
Fried chicken wings with herbs and salsa sauce
Ingredients:chicken wings, spices, herbs, salsa.
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 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 brown them in a pan, add the spices.
- Turn the chops until cooked through.
- 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.