A carbohydrate-free diet - what is it?
A carbohydrate-free diet is the rejection of carbohydrate-containing foods for weight loss. Note that many popular diets are based on the restriction of carbohydrates - starting from the carbohydrate-free diet discussed in this article, ending with the Montignac diet, the Ducane protein diet, and the low-carb diet. In fact, any other way to remove the stomach will also begin with the rejection of carbohydrates.
It is believed that a carbohydrate-free diet is one of the most effective diets for losing weight , getting rid of excess weight and maintaining a stable body weight. One of the main reasons for this is that when you refuse to consume carbohydrate foods, the body goes into a ketogenic mode, starting to use available fat reserves as energy for metabolism.
It is also important that a diet without carbohydrates usually does not require calorie counting, which means that those who lose weight do not need to fight hunger. However, a carbohydrate-free diet (especially a complete keto diet ) should not be followed for more than 2-3 months. Otherwise, it may be harmful to health.
How does a carbohydrate free diet work?
Refusal of carbohydrates and carbohydrate-free nutrition first lead to the normalization of blood sugar and insulin levels, and then put the body into a ketone regimen, forcing the use of reserves of body fat available for metabolic needs. In other words, carbohydrate-free puts the body in a fat-burning mode.
With regular consumption of foods with fast carbohydrates, the blood sugar level keeps chronically high - which disrupts the metabolism of the hormone insulin. The body does not seem to understand that there are enough calories and does not trigger saturation signals, again and again demanding foods with carbohydrates and forcing to overeat - which, ultimately, leads to weight gain. Refusal of carbohydrates breaks this process.
The benefits of a carbohydrate-free diet
- Normalization of metabolism . Constant “snacking” of sweets disrupts the normal functioning of insulin and leads to the development of diabetes. Refusal of carbohydrates gradually normalizes metabolism, forcing the body to spend reserves of fat, and not require glucose from fast carbohydrates.
- Loss of hunger and loss of appetite . After digestion, carbohydrates from food enter the bloodstream as glucose. After a few hours, the glucose level decreases and there is a feeling of hunger. A carbohydrate-free diet and rejection of carbohydrates break this mechanism and a person ceases to suffer from attacks of hunger.
- No calorie count required . The restriction of carbohydrates in the diet usually leads to an imperceptible decrease in caloric intake by 20-25%. In the absence of carbohydrate foods, calories come from proteins and fats - and even with a keto diet it’s hard to eat too much.
- A carbohydrate-free diet means giving up gluten . A carbohydrate-free diet means giving up foods made from gluten-free flour. Despite the fact that only a few are directly allergic to gluten, more and more research suggests that gluten-free foods are healthier.
Carbohydrate-free diet: nutrition
It should be noted that despite its name, a carbohydrate-free diet does not at all require a reduction in carbohydrates in food to zero. It is important to remember that the complete absence of carbohydrates harms the digestive process ( fiber is also carbohydrate) and deprives the metabolism of almost all vitamins, since protein and fat products cannot serve as a complete replacement.
The acceptable limit for carbohydrate intake on a carbohydrate-free diet is 50-80 g per day (1) . This amount of carbohydrates will not interfere with the process of losing weight and carbohydrate-free ketosis, since most of them are consumed by the brain. However, the source of carbohydrates in the diet at the same time plays a decisive role - these should be carbohydrates with the lowest glycemic index .
Carbohydrate-Free Food Table
The basis for weight loss and weight loss on a carbohydrate-free diet should be various meat and dairy products (meat, fish, eggs, cheese), healthy fats (ranging from olive oil and coconut fat, ending with all kinds of nuts and even avocados) and green vegetables (broccoli , green beans, lettuce) are important sources of fiber and vitamins.
You can eat such low-carb foods as beans, lentils and other legumes, buckwheat and quinoa in moderation (no more than 50-60 g per day), as well as one small fruit in the morning for breakfast. Sports protein is recommended as an easy source of “right” calories, but its use is recommended primarily for men who train for muscle growth.
Carbohydrate-free foods: what can I eat?
Carbohydrate products (prohibited):
- Bread and flour products
- Any pasta
- Any baking
- White polished rice
- Fruit and fruit juices
- Sweet Carbonated Drinks
- Chocolate, sweets, jam and honey
- Ice cream
Medium-carb products (moderate in quantity):
- Milk (both plain and skim)
- Cheese, Butter and Sour Cream
- Beans and Lentils
- Brown rice
- Buckwheat and quinoa
- Zucchini and tomatoes
- Sugar-free carbonated drinks
Carbohydrate-free products (acceptable in reasonable quantities):
- Any meat, poultry and fish
- Vegetable oils
- Green vegetables
- Whey Protein
- Cottage cheese
- Low fat cheese
- Water, coffee and tea without sugar
Carbohydrate-Free Diet: Example Menu
The menu below for carbohydrate-free nutrition is calculated for men with a height of 175-180 cm and a weight of 80-85 kg., Having 20-25% body fat. Recall that to calculate the daily calorie intake, it is important to know exactly how much fat is in the body - it is not taken into account in the calculations, since it is a “ballast”. Fitseven has already talked about methods for determining the level of fat .
Calculations are based on the following figures: initial daily calorie intake - 2400 kcal; calories for weight loss - 2000 kcal; daily intake of carbohydrates - not more than 80 g (320 kcal); fat intake - not more than 40-50% of the total calorie content (from 800 to 1000 kcal or 80-100 g of fat), total protein intake - the remaining 640 kcal (160 g).
Carbohydrate-free diet menu
- Fried eggs of three eggs with milk, cheese or bacon (420 kcal; 24 g protein, 35 g fat, 2 g coal.)
- Apple and a serving of protein shake (200 kcal; 24 g protein, 2 g fat, 20 g coal.)
- Fried chicken breast, 200 g (350 kcal; 60 g protein, 15 g fat, 1 g char)
- Serving of lentils, 60 g (212 kcal; 15 g protein, 0 g fat, 36 g coal)
- Olive oil, 10 g (90 kcal; 10 g fat)
- Serving protein shake (120 kcal; 24 g protein, 1 g fat, 2 g coal)
- A handful of almonds, 30 g (170 kcal; 6 g protein, 15 g fat, 6 g coal)
- Salmon steak , 150 g (220 kcal; 32 g protein, 9 g fat, 0 g coal)
- Serving of green beans, 150 g (50 kcal; 3 g protein, 0 g fat, 10 g coal)
- Olive oil, 10 g (90 kcal; 10 g fat)
Total : 1960 kcal, 185 g protein, 100 g fat, 80 g carbohydrates.
Consider the proposed carbohydrate-free menu as a recommendation for calculating your own - first determine what your daily calorie needs are , then select the products based on your tastes and financial capabilities. We also note that it is almost impossible to find out the calorie content of ready meals, and it is always much easier to measure the initial ingredients.
Carbohydrate-free diet: reviews
Below are reviews of a carbohydrate-free diet left by Fitseven readers. If you also want to leave your opinion, use the comment block at the end of the page.
The husband was on this diet. A month later, an acetone breath appeared. And the diet is actually very poor, although we could afford any meat, fish and vegetables, all the same, the food is the same every day. The husband lost weight, but this diet is no longer in any way. She is really heavy.
Working Diet. The third time I dry on it. Everything is correctly said.
Fat intake to burn fat.
I was on a carbohydrate-free keto diet, for 2 days I went into a state of ketosis by starvation, for 3 days I injected proteins. I lost 10 kg in 2 weeks! But you have to drink a lot of water!
A carbohydrate-free diet is one of the most effective methods for quick weight loss and successful weight loss without exercise. It is important to remember that carbohydrate does not exclude carbohydrates at all, but only significantly limits them - otherwise there is a high probability of difficulty in digestion and the development of a chronic lack of vitamins.
- The Ketogenic Diet: A complete guide for the Dieter and Practitioner, Lyle McDonald, source