A no-carb diet is an extreme version of a low-carbohydrate diet, in which the diet focuses on protein, healthy fat, and fiber.
To provide energy for the body and brain, our bodies often use carbohydrates (glucose). Its reduction leads to a reduction in the body's production of insulin, so that, as an alternative source, it begins to degrade proteins (muscle reserves) and stored fats. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, muscle gain, body drying), the body requires a different amount of protein, fat and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- 45-65% carbohydrates
- 20-35% fat
- 10-35% protein
With a low carbohydrate diet, fat becomes the main source of calories and carbohydrates are reduced to 2-10%.
The general principles of a carbohydrate-free diet are as follows:
- The amount of carbohydrates consumed is reduced from 0 to 30 grams per day.
- Make sure you drink at least 8-12 glasses of water a day so that toxins are removed from the body.
- Since most of the diet consists of protein and fat, you need to focus on its benefits. It is important to cut back on trans fats and not overuse saturated ones. For example, a 2018 study argues that low-carbohydrate diets that favor vegetable proteins and fats over animal sources are associated with lower mortality. Think not only about reducing your waistline, but also about your long-term health.
- Avoiding carbohydrates completely is nearly impossible, 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 ketone diet, in which the proportion of BJU is 75% fat, 20% protein, and 5% carbohydrate. Also, one of the most famous and popular is the Ducan diet, the basis of the protein-based diet.
Advantages and Disadvantages of a Carbohydrate Diet
Any diet is limited and stressful, so before experimenting with nutrition, it's important to evaluate all the pros and cons of the future regimen.
Benefits of a Carbohydrate-Free Diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce your daily intake of snacks and calories.
- Weight loss in the first few weeks will be rapid. This is mainly due to a reduction in fluid intake. Carbohydrate-rich foods not only contain a lot of water, they also excrete it through metabolism. That's why a carbohydrate-free diet is often chosen by those trying to lose weight quickly. A study of 79 obese adults found that over 6 months, those who limited their carbohydrate intake to less than 30 grams a day lost about 4 kg more than those who limited their fat intake.
- Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose is linked to many health problems, such as type 2 diabetes, cancer and cardiovascular disease. Low-carbohydrate diets reduce the likelihood of these occurrences.
- According to research, a carbohydrate-free diet can reduce Alzheimer's symptoms and slow its progression.
Disadvantages of a Carbohydrate-Free Diet
- By reducing the amount of carbohydrates consumed, insulin levels decrease and the hormone glucagon increases, which causes the body to burn fat. However, when the body switches to this form of fat burning, a process called ketosis occurs and compounds called ketones build up in the body. This process can cause side effects, including nausea, headache, halitosis, fever, sleep disturbance, etc. Also, fatigue and drowsiness are common. As a result, problems arise on a daily basis, including significantly reducing the number of training sessions and impairing the quality of their performance.
- A low carbohydrate diet inevitably leads to a lack of fiber. Much research suggests that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria act on fiber to form short-chain fatty acids that prevent the growth of harmful bacteria, maintain intestinal health, and have anti-inflammatory and antimicrobial effects. Furthermore, it is difficult for such a diet to supply the body with sufficient amounts of vitamins, in particular from the B and C groups, and minerals such as potassium.
- Prolonged adherence to the diet can 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 an unsuitable low-carb diet?
- People 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, teenagers and people with low body mass index.
- People with emotional or psychological problems related to eating, including eating disorders.
Before trying a carb-free diet, consult a professional to make sure it doesn't hurt you.
General guidelines for eating a carbohydrate free diet
Foods with low carbohydrate content mainly include oils: coconut, butter or ghee, olive oil (virgin), avocado oil, etc.
While all oils and fats have 0 or minimal carbohydrates, not all are healthy. Some oils are processed and contain chemicals. Also, most vegetable oils contain a lot of omega-6 fatty acids, which can cause inflammation if consumed in excess. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3s.
For this reason, it is best to avoid oils that are high in omega-6 fatty acids, such as soy, corn, canola and peanut butter.
Since the diet will consist mostly of meat, which consists mainly of proteins and fats, make sure it is of high quality and ideally organic, without additives, as its main objective is to enhance the flavor and extend the shelf life of product. Try not to buy processed meat products. Many manufacturers add sugar, spices and flavoring to increase the amount of carbohydrates.
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 are the most carbohydrates, but if you're not ready to cut them out completely, choose products with no added sweeteners or flavors, and it's important to monitor the number of servings.
Special attention must be paid to food processing. For a diet, use recipes that involve boiling, steaming, steaming. Cooking is useful. And it's better to refuse fried food completely.
You also need to choose foods with a low glycemic index (up to 50). They are loaded with slow carbs that take a long time to break down and give you a feeling of fullness. In general, it is worth remembering that they get fat not on carbohydrates, but on a high-calorie diet and a sedentary lifestyle.
What foods to eat and avoid on a carbohydrate-free diet?
Healthy food with low carbohydrate content
- Meat and animal products with low carbohydrate content: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
- Condiments: herbs and spices
- Low calorie beverages: water, black coffee and tea
- Nuts and seeds (low carbohydrate): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Starchy, high-fat fruits and vegetables: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, green leaves, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
A carbohydrate-free diet severely restricts and excludes several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pies: cakes, cookies, sweets
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwi fruit, pears
- Vegetables with starch: peas, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Seasonings with added sugar: ketchup, barbecue sauce, salad dressings
- Alcohol: beer, wine, liquor, sweet cocktails, port, vermouth
Carb-free menu for a week
Although the list of available foods is significantly reduced, the diet can be varied. An example menu for a daily carb-free diet.
Monday
Breakfast: omelet with mushrooms
Lunch: beef broth
Dinner: oven-roasted turkey fillet with asparagus
third
Breakfast: flaxseed bread, guacamole and poached egg
lunch: miso soup
Dinner: Oven-roasted zucchini with 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 cheese and spinach
Lunch: zucchini noodles with steamed chicken cutlet
Dinner: Peppers stuffed with seafood
Friday
Breakfast: cottage cheese casserole
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: egg and bacon
Lunch: brown rice with trout
Dinner: Cabbage cooked with meat
sunday
Breakfast: oatmeal with some almonds and boiled eggs
Lunch: chicken cooked with green peas
Dinner: seafood and green vegetable salad
Remember that a complete and long-term ban on carbohydrate consumption is extreme, and extreme dietary habits are of little help. A proper diet must be balanced and contain all the vitamins and nutrients necessary for the proper functioning of the body. Experts have mixed reviews of a low-carb and low-carb diet, but all agree that such a diet should be short-term and should be followed for no more than 2 consecutive months.