A carbohydrate-free diet is an extreme version of a low-carbohydrate diet in which the diet concentrates on protein, healthy fats and fiber.
To provide energy for the body and brain, our bodies usually use carbohydrates (glucose). Reducing them leads to a decrease in the production of insulin in the body, as a result of which as an alternative source it begins to break down proteins (muscle reserves) and stored fat. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, muscle gain, dehydration), the body needs different amounts 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 carb diet, fat is 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.
- Remember to drink at least 8-12 glasses of water a day so that the toxins are removed from the body.
- Since most diets are made up of protein and fat, you need to focus on their benefits. It is important to reduce the consumption of trans fats and not to overdo the saturated ones. For example, a 2018 study claims that low-carb diets that prefer plant proteins and fats to animal sources are associated with lower mortality. Think not only about lowering your waist, but also about your long-term health.
- Avoiding carbohydrates completely is almost impossible, as they are found in many foods. But above all, those with a glycemic index above 50 should be avoided.
The most popular type of low carb diet today is the keto diet, in which the ratio of BJU is 75% fat, 20% protein and 5% carbohydrates. Also, one of the most famous and popular is the Ducan diet, the basis of a diet that includes protein.
Advantages and disadvantages of a carbohydrate diet
Every diet is limited and stressful, so before experimenting with nutrition, it is important to evaluate all the pros and cons of the future regimen.
The benefits of a carbohydrate-free diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce snacks and daily calorie intake.
- Weight loss in the first few weeks will be rapid. This is mainly due to a reduction in fluid intake. Foods rich in carbohydrates not only contain a lot of water, but also excrete it through metabolism. That is why a carbohydrate-free diet is often chosen by those who are trying to lose weight fast. A study of 79 obese adults found that in 6 months, those who limited their carbohydrate intake to less than 30 grams a day lost about 4 kg more than those who instead limited their fat intake.
- Carbohydrate intake has a significant effect on blood sugar and insulin levels. Excess glucose is associated with many health problems such as type 2 diabetes, cancer and cardiovascular disease. Low carb diets reduce the likelihood of these phenomena.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's disease and slow its progression.
Disadvantages of a diet without carbohydrates
- 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 accumulate in the body. This process can cause side effects, including nausea, headache, halitosis, fever, sleep disorders and more. In addition, fatigue and drowsiness are common. As a result, problems arise in everyday life, including a significant reduction in the number of workouts and a deterioration in the quality of their performance.
- A low carb diet inevitably leads to a lack of fiber. Many studies show that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria work on the fibers, forming short-chain fatty acids that prevent the growth of harmful bacteria, maintain intestinal health and have anti-inflammatory and antimicrobial effects. In addition, for such a diet it is difficult to provide the body with a sufficient amount of vitamins, especially groups B and C, and minerals such as potassium.
- Prolonged diet can increase the risk of high cholesterol, osteoporosis, irregular heartbeat and kidney problems.
- The most common side effects of a carbohydrate-free diet are constipation or indigestion.
For whom is a low-carb diet not suitable?
- Those with diabetes or chronic diseases that require careful monitoring of their blood sugar levels.
- People with problems with the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- Elderly, adolescents and people with low body mass index.
- People with emotional or psychological problems related to food, including eating disorders.
Before trying a carbohydrate-free diet, consult a professional to make sure it will not harm you.
General guidelines for a carbohydrate-free diet
Low carb foods include mostly oils: coconut oil, butter or melted butter, olive (virgin), avocado oil and more.
Although all oils and fats are 0 or minimal in carbohydrates, not all are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a lot of omega-6 fatty acids, which can provoke inflammation if consumed excessively. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3.
For this reason, it is best to avoid oils that are high in omega-6 fatty acids, such as soy, corn, canola and peanut oil.
Since the diet will consist mainly of meat, which consists mainly of protein and fat, make sure that it is high quality and ideally organic, without additives, because their main purpose is to improve the taste and extend the shelf life ofproduct. Try not to buy processed meat products. Many manufacturers add sugar, spices and flavorings to increase the amount of carbohydrates.
Although dairy products contain carbohydrates (sugar in the form of lactose), most of the time they are insignificant. Yogurt can be used to produce protein, calcium, vitamin D and potassium. Milk and yogurt are the most carbohydrates, but if you are not ready to cut them completely, choose products without added sweeteners or flavors and it is important to monitor the number of servings.
Particular attention should be paid to food processing. For diet, use recipes that include cooking, stewing, steaming. Baking is useful. And it is better to completely refuse fried food.
You should also choose foods with a low glycemic index (up to 50). They are loaded with slow carbohydrates, which take a long time to break down and give you a feeling of satiety. In general, it is worth remembering that they do not gain weight from carbohydrates, but from an excessively high-calorie diet and sedentary lifestyle.
What foods to eat and avoid a carbohydrate-free diet?
Healthy foods low in carbohydrates
- Meat and low-carbohydrate animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
- Spices: herbs and spices
- Low-calorie drinks: water, black coffee and tea
- Nuts and seeds (low in carbohydrates): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Vegetables and fruits without starch, rich in fat: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, leafy vegetables, 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
- Pastries and cakes: cakes, biscuits, candies
- Carbonated and sweet drinks
- Fruits and berries: apples, oranges, bananas, kiwis, pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Spices with added sugar: ketchup, barbecue sauce, salad dressing
- Alcohol: beer, wine, alcohol, sweet cocktails, port, vermouth
Carbohydrate-free menu for a week
Despite the fact that the list of available foods is significantly reduced, the diet can be varied. Example of a carbohydrate-free diet menu during the day.
Monday
Breakfast: omelette with mushrooms
Lunch: beef broth
Dinner: baked turkey fillet with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and poached
Lunch: miso soup
Dinner: zucchini baked in the oven 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, cucumbers, feta and spinach
Lunch: zucchini noodles with steamed chicken cutlet
Dinner: peppers stuffed with seafood
Friday
Breakfast: casserole with cottage cheese
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: egg with bacon
Lunch: brown rice with trout
Dinner: stewed cabbage with meat
Sunday
Breakfast: oatmeal with a little almonds and boiled eggs
Lunch: boiled chicken with green peas
Dinner: seafood salad and green vegetables
Remember that a complete and long-term ban on carbohydrate consumption is final, and extreme eating habits do not bring anything good. Proper nutrition must be balanced and contain all the vitamins and nutrients necessary for the effective functioning of the body. Experts have mixed reviews about a low-carb and low-carb diet, but everyone agrees that such a diet should be short-term and should be followed for no more than 2 months in a row.