These include almost all vegetables, many fruits, meat, fish, offal, eggs, milk and products from it.
Fruits can be consumed for dessert as a tasty and healthy alternative to sweets . Unlike the latter, fruits are complex carbohydrates that are absorbed slowly and give a feeling of satiety for a long time.
Also, they do not cause a rise in blood sugar, the excess of which is transformed into subcutaneous fat. Of fruits, apples and citrus fruits should be preferred, and bananas, mangoes, grapes, raisins and dates should be avoided.
The table lists fruits containing a minimum of carbohydrates, and their percentage content in 100 g of product:
100 g of product
Meat and fish
A significant part of the diet of a carbohydrate-free diet should be meat and fish dishes.
This protein-rich food prolongs the feeling of satiety, and more energy is spent on its digestion, which leads to more efficient burning of body fat.
From meat, preference should be given to lean beef, lean pork, rabbit meat, chicken breast. First, remove the skin from the chicken.
Fish can be eaten boiled, baked and canned.
100 g of product
Plant proteins are found in vegetables, legumes, and cereals.
They also have a small amount of complex carbohydrates necessary for energy production.
Exclude white rice and starchy vegetables such as potatoes.
a sandwich with whole grain or rye bread and cheese;
a handful of nuts.
Using the data from the tables on the content of carbohydrates in different types of products, you can adjust the menu at your discretion.
A low carbohydrate diet can be followed for a long time, but in this case the menu should not be so strict.
Pros and Cons of Carbohydrate-Free Food
The advantages of this method of losing weight include:
Fast fat burning and weight loss.
The presence in the diet of sources of proteins and vitamins: meat, fish, vegetables and fruits.
A large selection of allowed products allows you to diversify the menu for every day.
Carbohydrates that contribute to the deposition of sugar in the body are excluded.
Energy is produced primarily from our own fat reserves.
The disadvantages of such nutrition include the following:
Increased load on the liver and kidneys due to the abundance of protein foods.
Inadequate intake of vitamins contained in prohibited foods requires additional intake of vitamin complexes.
Lack of glucose can lead to irritability, impaired attention and fatigue.
Lack of fiber in cereals, bran and many vegetables can cause constipation and stomach discomfort.
Pathologies of the heart, blood vessels, kidneys, gastrointestinal tract and liver are a contraindication to the transition to carbohydrate-free nutrition.
During the diet, unwanted reactions may occur, such as: constipation, heaviness in the stomach, irritability, weakness.
It is not recommended to exclude carbohydrates during pregnancy and breastfeeding, during the period of a weakened immune system and recovery from illness.
Although strict adherence to a carbohydrate-free diet is contraindicated for a long time, limiting the amount of carbohydrates eaten is recommended throughout life.
It is necessary to increase the consumption of vegetables, cereals, unsweetened fruits and exclude baking, white flour products and sugar. This will not only allow you to lose weight and gain weight more slowly, but also positively affect your health.