A no-carb diet is not very popular, as many people believe that maintaining such a diet is quite difficult. However, an extensive list of approved products and quick results may suggest otherwise.
The no-carbohydrate diet is one of those types of diets that, despite its effectiveness, gathers far fewer fans due to its seeming complexity. Many believe that giving up carbohydrates will be difficult to tolerate, will lead to constant damage and as a result, the effectiveness of weight loss will decrease. Meanwhile, if you follow the rules carefully, you can follow the diet quite easily, losing up to seven kilograms of excess weight per week.
Do not self-medicate! In our articles we collect the latest scientific data and opinions of authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this diet system give such great results? The fact is that the low-carb diet menu is based on foods high in protein, fiber (which we often lack) and healthy fats.
The essence of a no-carb diet
The low-carb diet is based on the principles of the therapeutic ketogenic diet, which has been used to control seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully managed seizures with the help of the keto diet, created a scientific center to attract attention to the no-carb diet.
Milder than the keto diet, the no-carb diet doesn't put the body into ketosis (a state in which the body uses fat instead of carbs for energy), but it does help you lose weight.
A low-carb diet for women is a popular way to lose many pounds of excess weight in a short period of time. Sometimes the minus can reach 6 kg or more, even if you stick to the diet for only a week. Its essence is that the body does not receive excess carbohydrates, which will then accumulate fat. During this diet, the body burns some of the stored fat instead of the carbohydrates it consumes.
Low-carbohydrate diet: recommendations
It is very important for those who decide to follow a low-carbohydrate diet for weight loss to control the amount of salt and fluids. It's best to drink plain water, but sugar-free soda is fine. As for salt, it is important to consume a little more than usual. For example, you can drink one or two cups of broth a day.
Low-carb diet: snacks
To manage your weight loss and avoid eating foods you can't eat on a no-carb diet, it's important to focus on safe snacks. This can be boiled eggs, unsweetened yogurt or regular carrots.
Exercise with a low-carb diet
Another important rule of the no-carb diet: to get maximum results, you need to do some kind of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.
Low-carb diet: allowed foods
The list of foods you can eat on a low-carb diet is quite extensive. From this you can easily create a very varied menu for the week. The following products will help you achieve maximum results.
- Meat:beef, lamb, pork, chicken.
- Fish:salmon, trout, haddock and others. River fish is the best choice.
- Eggs:Eggs enriched with Omega-3 from all birds.
- Vegetables:spinach, broccoli, cauliflower, carrots.
- Fruits and berries:apples, oranges, pears, blueberries, strawberries.
- Nuts and seeds:almonds, walnuts, sunflower seeds and more.
- High-fat dairy products:cheese, butter, cream, yogurt.
- Fats and oils:coconut oil, butter, lard, olive oil and fish oil.
You can also drink black coffee without milk, wine and chocolate on a low-carb diet. But only in moderation.
Low-carb diet: menu for the week
We have compiled a sample menu of a low-carb diet for a week for effective weight loss. We remind you that the maximum result that can be achieved is a loss of up to 7 kg in a week.
The no-carb diet menu for each day contains less than 50 grams of carbohydrates per day.
Monday
- BREAKFAST:scrambled eggs with various vegetables, fried in butter or coconut oil.
- Dinner:yogurt with blueberries and a handful of almonds.
- Dinner:cheeseburger without buns, served with vegetables and salsa.
Tuesday
- BREAKFAST:bacon and eggs.
- Dinner:hamburgers without buns and green vegetables.
- Dinner:salmon with butter and vegetables.
Wednesday
- BREAKFAST:eggs and vegetables fried in butter or coconut oil.
- Dinner:shrimp salad with olive oil.
- Dinner:grilled chicken with vegetables.
Thursday
- BREAKFAST:scrambled eggs with various vegetables, fried in butter or coconut oil.
- Dinner:smoothie with coconut milk, berries, almonds and protein powder.
- Dinner:steak and vegetables.
Friday
- BREAKFAST:bacon and eggs.
- Dinner:chicken salad with olive oil.
- Dinner:beef steaks with vegetables.
Saturday
- BREAKFAST:omelette with various vegetables.
- Dinner:yogurt with berries, coconut and a handful of walnuts.
- Dinner:meatballs with vegetables.
Sunday
- BREAKFAST:bacon and eggs.
- Dinner:a coconut milk shake, some cream, protein powder and berries.
- Dinner:Grilled chicken wings with raw spinach.
Disadvantages of a no-carb diet
- Eating a limited range of foods (especially fruits, vegetables and whole grains) can lead to micronutrient deficiencies.
- Many people experience symptoms such as diarrhea, fatigue, cramps, and headaches when following a low-carb diet.
- Eating a low-carb diet can cause your levels of low-density lipoprotein (LDL), often called "bad" cholesterol, to rise. This increases the risk of fatty liver and cardiovascular disease.
- Some people find it quite difficult to stick to a strict diet, so the weight loss is likely to be temporary. It can also lead to eating disorders.
Low-carb diet: risks and contraindications
Most people can follow a low-carb diet without serious risks, but there are groups of people who should only start the diet if prescribed by a doctor:
- people with diabetes and taking insulin.
- people with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- teenagers.
Simple recipes for a low carb diet
Eggs and vegetables fried in coconut oil
Components:coconut oil, fresh vegetables or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instructions:
- Add coconut oil to the pan and turn on the heat.
- Add vegetables. If using a frozen mixture, allow the vegetables to thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices - either a blend or just salt and pepper.
- Add the spinach (optional).
- Fry until done.
Fried chicken wings with herbs and salsa sauce
Components:chicken wings, spices, herbs, salsa.
Instructions:
- Rub the chicken wings with the spice mix of your choice.
- Put them in the oven and bake them at 180-200°C for about 40 minutes until golden.
- Serve with greens and salsa.
No carb cheeseburgers
Components:butter, minced meat, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- We make minced meat cutlets and fry in a pan, add spices.
- Turn the cutlets until done.
- Add a few slices of cheddar and some cream cheese on top.
- Lower the heat and cover until the cheese melts.
- Serve with raw spinach. If you like, you can brush the greens and spinach with the fat from the pan.
- To make the burgers juicier, add some salsa.