A carbohydrate-free diet is an extreme version of a low-carb diet in which the diet concentrates on protein, healthy fats and fiber.
To provide energy to the body and brain, our bodies normally use carbohydrates (glucose). Their reduction 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 fats. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, gaining muscle mass, dehydration), the body requires different amounts of proteins, fats and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- Carbohydrates 45-65%
- 20-35% fat
- 10–35% proteins
In a low carb diet, fats become the main source of calories, while carbohydrates are reduced by 2-10%.
The general principles of a carbohydrate-free diet are:
- Carbohydrate consumption is reduced from 0 to 30 grams per day.
- Be sure to drink at least 8-12 glasses of water a day so that toxins are removed from the body.
- Since most diets are high in protein and fat, you need to focus on their benefits. It is important to stop consuming trans fats and not overly saturated fats. For example, a 2018 study argues that a low-carbohydrate diet that favors plant proteins and fats from animal sources is associated with reduced mortality. Think not only about waist reduction, but also about long-term health.
- Carbohydrates are almost impossible to avoid completely because they are found in many foods. First of all, those who have a glycemic index of more than 50 should be avoided.
The most popular type of low carb diet today is the keto diet, which has a BJU ratio of 75% fat, 20% protein and 5% carbohydrates. Also, one of the most famous and popular is the Dukan diet, the basis of a diet that contains protein.
Advantages and disadvantages of a carbohydrate diet
Any 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 proteins affects the hunger hormone ghrelin, which makes you feel full and can reduce food intake and daily calorie intake.
- Weight loss will be rapid in the first few weeks. This is primarily due to a reduction in fluid intake. Carbohydrate-rich foods not only contain a lot of water, but also release it through metabolism. This 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 those who limited their carbohydrate intake to less than 30 grams per day lost about 4 kilograms more than those who restricted their fat intake for 6 months.
- 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. A diet low in carbohydrates reduces the likelihood of these events.
- According to research, a diet without carbohydrates 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 is increased, causing the body to burn fat. However, when the body undergoes this form of fat burning, a process called ketosis takes place and compounds called ketones accumulate in the body. This process can lead to side effects including nausea, headache, halitosis, fever, sleep disturbance and so on. In addition, fatigue and drowsiness are common. Because of this, problems arise in daily life, including a significant reduction in the number of training sessions and a disruption in the quality of their performance.
- A diet low in carbohydrates inevitably leads to a lack of fiber. Numerous studies show that the action of beneficial bacteria in our intestines when we take in dietary fiber is essential for overall health. Bacteria on the fiber form short-chain fatty acids that inhibit the growth of harmful bacteria, maintain intestinal health, and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for such a diet to supply the body with sufficient amounts of vitamins, namely B and C groups and minerals such as potassium.
- Prolonged adherence to a diet can increase the risk of high cholesterol, osteoporosis, abnormal heart rhythms and kidney problems.
- The most common side effects of a carbohydrate-free diet are constipation or indigestion.
For whom is a low carb diet unsuitable?
- Individuals with diabetes or a chronic medical condition who require close monitoring of blood sugar levels.
- People with problems with the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- Older people, adults and low body mass index.
- People who have emotional or psychological problems related to food, including eating disorders.
Before you plan to use a carbohydrate free diet, consult a professional and make sure it does not hurt you.
General guidelines for getting a carbohydrate-free diet
Low carbohydrate foods include mainly oils: coconut, butter or broth, olive (virgin), avocado oil, etc. Sh.
While all oils and fats are zero or minimal 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 cause inflammation if consumed in excess. These fats can also inhibit the anti-inflammatory action 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 butter.
Since the diet consists mainly of meat, which is mainly composed of proteins and fats, make sure that it is of high quality and ideally organic, without additives, as their main purpose is to enhance the taste and extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices and flavors to increase the amount of carbohydrates.
Although dairy products contain carbohydrates (sugar in the form of lactose), most of the time they are insignificant. Sour cream can be used to get protein, calcium, vitamin D and potassium. Milk and yogurt are the most carbohydrates, but if you are not ready to remove them completely, choose products without sweeteners and flavors, and it is important to monitor the number of treats.
Particular attention should be paid to food processing. Use recipes for the diet that include boiling, steaming, steaming. Baking is beneficial. And it is better to completely abandon fried foods.
You should also choose foods with a low glycemic index (up to 50). They are loaded with slow carbohydrates that take a long time to break down and give you a feeling of fullness. In general, we must remember that they get fat not from carbohydrates, but from an overly high-calorie diet and a seductive lifestyle.
What foods to eat and avoid a diet without carbohydrates?
Healthy foods with low carbohydrates
- Meat and low carbohydrate animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, cat, rat, shrimp, sardines, herring, anchovies, trout
- Spices: Herbs and spices
- Low calorie drinks: water, black coffee and tea
- Nuts and seeds (low carbohydrates): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables and fruits, rich in fats: broccoli, zucchini, bell peppers, eggplant, cucumber, cauliflower, leafy greens, brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
To avoid food
A carbohydrate-free diet severely restricts and excludes several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and cakes: cakes, biscuits, sweets
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwis, pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Legumes: beans, peas, lentils, peas
- Dairy products: milk and yogurt
- Spices with added sugar: ketchup, barbecue sauce, salad dressing
- Alcohol: Beer, Wine, Liqueur, Sweet Cocktails, Port Wine, Vermouth
Menu without carbohydrates for a week
Although the list of available foods is significantly reduced, the diet may be different. Example of a carbohydrate free diet menu during the day.
on Monday
Breakfast: omelet with mushrooms
Lunch: Beef broth
Dinner: Oven-baked turkey fillet with asparagus
On Tuesday
Breakfast: flax seeds, guacamole and boiled eggs
Lunch: Miso soup
Dinner: Oven-baked cheese with cheese
On Wednesday
Breakfast: Salad with salmon and avocado
Lunch: Broth with chicken
Dinner: Pasta with bacon and cream sauce
Thursday
Breakfast: Salad with chicken, cucumber, feta and spinach
Lunch: pumpkin noodles with steamed chicken cutlets
Dinner: Peppers full of seafood
Friday
Breakfast: Cottage cheese casserole
Lunch: Mushroom soup
Dinner: steak and green vegetables
on Saturday
Breakfast: Eggs 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 and green vegetable salad
Remember, a complete and long-term ban on carbohydrate consumption is extreme, and extreme dietary habits bring little benefit. A proper diet should be balanced and contain all the vitamins and nutrients that are essential for the effective functioning of the body. Experts have mixed reviews about low carb and low carb diets, but they all agree that such a diet should be short term and should be followed for no more than 2 months in a row.