A no-carb diet is not very popular because many people believe that maintaining such a diet is quite difficult. However, an extensive list of approved products and quick results may indicate otherwise.
The carbohydrate-free diet is one of the diets that, despite its effectiveness, has significantly fewer followers due to its apparent complexity. Many believe that giving up carbohydrates will be difficult to endure, will lead to constant breakdowns, and as a result, the effectiveness of losing weight will decrease. Meanwhile, if you carefully follow the rules, you can easily implement the diet and lose up to seven kilograms of excess weight per week.
Don't self-medicate! In our articles we collect the latest scientific data and opinions from authoritative experts in the field of health. But remember: only a doctor can make a diagnosis and prescribe treatment.
Why does this nutritional system produce such excellent results? The fact is that the low-carb diet is based on foods high in protein and fiber (which we often lack) and healthy fats.
The essence of a no-carb diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which is used to control epileptic seizures in children. In the 1990s, producer Jim Abrahams, whose son successfully overcame epileptic seizures with the help of the keto diet, founded a scientific center to raise awareness of the carbohydrate-free diet.
The no-carb diet is gentler than the keto diet and does not put the body into ketosis (a state in which the body uses fats instead of carbohydrates as an energy source), but does help you lose weight.
A low-carbohydrate diet is a popular way for women to lose several kilograms of excess weight in a short period of time. Sometimes the loss can reach 6 kilograms or more even if you stick to the diet for just a week. Its essence is that the body does not receive excess carbohydrates, as a result of which fat accumulates. With this diet, the body burns some of the accumulated fat and not the carbohydrates consumed.
Low-carbohydrate diet: recommendations
For those who choose a low-carb diet for weight loss, it is very important to control the amount of salt and liquid. It's best to drink clean water, but unsweetened lemonade is also fine. When it comes to salt, it is important to consume a little more than usual. For example, you can drink one to two cups of broth per day.
Low-carbohydrate 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 hard-boiled eggs, unsweetened yogurt or regular carrots.
Exercise with a low-carb diet
Another important rule of the no-carb diet: to achieve maximum results, you must engage in physical activity every day, such as: E. g. cycling, swimming, walking, strength training or cardio. But remember: the more often you exercise, the more foods containing complex carbohydrates you should eat.
Low-carbohydrate diet: permitted 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 option.
- Eggs:Omega-3 enriched eggs from all birds.
- Vegetables:Spinach, broccoli, cauliflower, carrots.
- Fruits and berries:Apples, oranges, pears, blueberries, strawberries.
- Nuts and seeds:Almonds, walnuts, sunflower seeds and others.
- High fat dairy products:Cheese, butter, cream, yogurt.
- Fats and oils:Coconut oil, butter, lard, olive oil and fish oil.
Even if you are on a low-carb diet, you can drink black coffee without milk, wine and chocolate. But only in moderation.
Low-carbohydrate diet: menu for the week
We have compiled a sample menu of a low-carbohydrate diet for a week for effective weight loss. We remind you that the maximum effect that can be achieved is a loss of up to 7 kilograms per week.
The no-carb diet menu for every day contains less than 50 grams of carbohydrates per day.
Monday
- Breakfast:Omelette with various vegetables, fried in butter or coconut oil.
- Dinner: Yogurt with blueberries and a handful of almonds.
- Dinner:Cheeseburger without bun, served with vegetables and salsa sauce.
Tuesday
- Breakfast:Bacon with eggs.
- Dinner:Hamburger without bun 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:Omelette 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 with eggs.
- Dinner:Chicken salad with olive oil.
- Dinner:Beef chops with vegetables.
Saturday
- Breakfast:Omelet with various vegetables.
- Dinner:Yogurt with berries, coconut and a handful of walnuts.
- Dinner:Meatballs with vegetables.
Sunday
- Breakfast:Bacon with eggs.
- Dinner:a coconut milkshake, 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 no-carb diet.
- A low-carbohydrate diet can lead to an increase in low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver disease and cardiovascular disease.
- Some people find it quite difficult to stick to a strict diet, so weight loss is likely to be temporary. Eating disorders can also occur.
Low-carbohydrate diet: risks and contraindications
Most people can follow a carbohydrate-free diet without serious risks, but there are groups of people who should only start the diet with a doctor's prescription:
- people with diabetes and taking insulin;
- people with high blood pressure;
- pregnant and breastfeeding women;
- people with kidney disease;
- Teenager.
Simple recipes for a low-carb diet
Eggs and vegetables fried in coconut oil
Ingredients:Coconut oil, fresh 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 mixture or just salt and pepper.
- Add spinach (optional).
- Fry until done.
Fried chicken wings with herbs and salsa sauce
Ingredients:Chicken wings, spices, herbs, salsa.
Instructions:
- Rub the chicken wings with the spice mixture of your choice.
- Place them in the oven and bake at 180-200°C for about 40 minutes until brown.
- Serve with vegetables and salsa.
No carb cheeseburgers
Ingredients:Butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instructions:
- Add oil to the pan and turn on the heat.
- Prepare minced meat cutlets and fry them in a pan, add spices.
- Turn the schnitzels until they are cooked through.
- Top with a few slices of cheddar and some cream cheese.
- Reduce heat and cover until cheese melts.
- Serve with raw spinach. If you wish, you can baste the vegetables and spinach with the fat from the pan.
- To make the burgers juicier, add some salsa.