A low-carbohydrate diet is a great version of a low-carbohydrate diet that focuses on protein, healthy fats and fiber.
To provide energy to the body and brain, our bodies normally use carbohydrates (glucose). Its reduction leads to a decrease in insulin production in the body, and as a result, as an alternative source, it begins to break down protein (muscle stores) and stored fats. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, gaining muscle mass, dehydrating the body), the body needs a different amount of proteins, fats and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- Carbohydrates 45-65%
- 20-35% fat
- Proteins 10-35%
With a low-carb diet, fats are the main source of calories, and carbohydrates are reduced to 2-10%.
The general principles of a carbohydrate-free diet are as follows:
- The amount of carbohydrates consumed is reduced from 0 to 30 grams per day.
- Make sure you drink at least 8-12 glasses of water a day to remove toxins from the body.
- Since most of the diet contains proteins and fats, you need to focus on their benefits. It is important to reduce the consumption of trans fats and not to overuse saturated ones. For example, a study in 2018 argues that low-carb diets that prefer plant-based proteins and fats over animal sources are associated with lower mortality. Think not only about cutting down on your waist, but also on your long-term health.
- It is almost impossible to completely avoid carbohydrates, as they are found in many foods. First of all, those with a glycemic index above 50 should be avoided.
The most popular type of low-carb diet today is the keto diet, which has a BJU fat ratio of 75%, protein 20%, and carbohydrates 5%. Also, one of the most famous and popular is the Ducan diet, the basis of the diet containing proteins.
Advantages and Disadvantages of Carbohydrate Diet
Any diet is limited and stressful, so before experimenting with nutrition, it is important to consider all the pros and cons of the regimen in the future.
Benefits of a carbohydrate-free diet
- Replacing proteins with protein affects the ghrelin of the hunger hormone, making you feel full and you can reduce snacks and daily calorie intake.
- Weight loss in the first few weeks will be fast. This is mainly due to a decrease in fluid intake. Not only do foods rich in carbohydrates contain a lot of water, but they excrete it through metabolism. This is why those who want to lose weight fast often choose a carbohydrate-free diet. A study of 79 obese adults found that those who limited their carbohydrate intake to less than 30 grams per day lost about 4 kg more than those who restricted their fat intake instead. .
- Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose has been linked to many health problems such as type 2 diabetes, cancer and cardiovascular disease. Diets that are low in carbohydrates reduce the likelihood of these happening.
- According to research, a carbohydrate-free diet 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 glucone increases the hormone, causing the body to burn fat. However, when the body changes this type of fat burning, a process called ketosis occurs and compounds called ketones take up in the body. This process can include side effects including nausea, headache, halitosis, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. Because of this, problems arise in daily life, including significantly reducing the number of training sessions and compromising the quality of their performance.
- A low-carb diet will definitely lead to a lack of fiber. Plenty of research suggests that the activity of bacteria in our gut is beneficial when we eat dietary fiber essential for overall health. Bacteria work on fiber to form short-chain fatty acids that inhibit the growth of harmful bacteria, maintain gut health, and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for such a diet to provide the body with an adequate amount of vitamins, especially groups B and C, 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.
Who Is A Low Carb Diet Not Suitable For?
- Those with diabetes or chronic medical conditions that require close monitoring of their blood sugar levels.
- People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- The elderly, teenagers, and those with a low body mass index.
- People with food-related emotional or psychological problems, including eating disorders.
Before you try a carbohydrate-free diet, check with a professional to make sure it doesn’t hurt you.
General guidelines for eating a carbohydrate-free diet
Low-carbohydrate foods mainly include oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While all oils and fats are 0 or minimal in carbohydrates, not all of them are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a lot of omega-6 fatty acids, which can trigger inflammation if consumed in excess. These fats can inhibit the anti-inflammatory activity of other fats, such as omega-3s.
For this reason, it is best to avoid oils that are high in omega-6 fatty acids such as soybean, corn, canola and peanut butter.
Since the diet consists mainly of meat, which consists mainly of proteins and fats, make sure that it is high quality and ideally organic, without additives, because their main purpose is to flavorimprove and extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices and flavorings to increase the amount of carbohydrates.
Although dairy products contain carbohydrates (sugar in the form of lactose), they are negligible most of the time. Sour milk can be used to get protein, calcium, vitamin D and potassium. Milk and yogurt are the largest number of carbohydrates, but if you are not ready to cut them out completely, choose products without added sweeteners or flavors, and it is important to monitor the number of servings.
Particular attention should be paid to food processing. For diet, use recipes that include boiling, stew, steam. Baking is useful. And it’s best to reject fried food altogether.
You also need to choose foods that have a low glycemic index (up to 50). They are loaded with slow carbohydrates that take a long time to break them down and give you a feeling of fullness. In general, it is worth remembering that they get fat not from carbohydrates, but from a diet that is too high-calorie and an inactive lifestyle.
What foods to eat and avoid on a carbohydrate-free diet?
Healthy foods low in carbohydrates
- Low-carb meat and animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
- Condiments: herbs and spices
- Low-calorie drinks: water, black coffee and tea
- Nuts and Seeds (Low Carb): 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
Foods to avoid
A carbohydrate-free diet severely restricts a number of food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pastries: cakes, cookies, candies
- Carbonated beverages and sugars
- Fruits and berries: apples, oranges, bananas, kiwi, pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Season with added sugar: kettle, barbecue sauce, salad dressings
- Alcohol: beer, wine, beverage, sweet cocktails, port wine, vermouth
Carbohydrate-free menu for a week
Despite the fact that the list of available foods is significantly reduced, the diet can be changed. An example of a daily carbohydrate-free diet menu.
Monday
Breakfast: omelet with mushrooms
Lunch: beef broth
Dinner: oven baked turkey fillet with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and poached egg
Lunch: miso soup
Dinner: oven baked zucchini with cheese
Wednesday
Breakfast: salad with salmon and avocado
Lunch: broth with chicken meatballs
Dinner: pasta with bacon and cream sauce
Thursday
Breakfast: salad with chicken, cucumbers, feta and spinach
Lunch: courier noodles with steamed chicken cutlet
Dinner: Peppers stuffed with seafood
Friday
Breakfast: curd casserole
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: egg 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 salad and green vegetables
Remember, a total and long-term ban on carbohydrate consumption is very big, and very good dietary habits do little good. A proper diet should be balanced and contain all the vitamins and nutrients necessary for the body to function effectively. Experts have mixed reviews of a low-carbohydrate and low-carbohydrate diet, but they all agree that such a diet should be short-term and should not be adhered to for a period not exceeding 2 consecutive months.