A carbohydrate-free diet is an extreme version of a low-carbohydrate diet, in which the diet is focused on protein, healthy fats and fiber.
To provide energy for the body and brain, our bodies usually use carbohydrates (glucose). Their reduction leads to a decrease in the production of insulin in the body, as a result of which, as an alternative source, it begins to break down proteins (muscle stores) and stored fats. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, gaining muscle mass, dehydration), the body requires a different amount of protein, fat and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- 45-65% carbohydrate
- 20-35% fat
- 10–35% protein
With a low carb diet, fats become 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 so that toxins are removed from the body.
- Since most diets are high in protein and fat, you need to focus on their benefits. It is important to stop consuming trans fats and not to use too much saturated fats. For example, a 2018 study argues that low-carb diets that favored plant-based proteins and fats based on animal sources are associated with lower mortality. Think not only about cutting your waist, but also about your long-term health.
- Complete avoidance of carbohydrates is almost impossible, as they are found in many foods. But 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, in which the BJU ratio is 75% fat, 20% protein and 5% carbohydrate. Also, one of the most famous and well-known is the Ducan diet, the basis of the diet in which proteins are found.
Advantages and disadvantages of a carbohydrate diet
Every diet is limited and stressful, so before experimenting with food, it is important to evaluate all the pros and cons of the next regimen.
Benefits of a Carbohydrate Free Diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce food and daily calorie intake.
- Losing weight in the first few weeks will be quick. This is mainly due to the reduction of fluid intake. Carbohydrate-rich foods not only contain a lot of water, but also extract it through metabolism. This is why a carbohydrate free diet is often chosen by those trying to lose weight fast. A study of 79 obese adults found that over 6 months, those who limited their carbohydrate intake to less than 30 grams per day lost about 4 kg more than those who instead limited their fat intake.
- Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose is associated with many health problems such as type 2 diabetes, cancer and cardiovascular disease. Diets that are low in carbohydrates reduce the likelihood of these occurrences.
- 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 the hormone glucagon increases, which causes the body to burn fat. However, when the body goes through this form of fat burning, a process called ketosis occurs and compounds called ketones accumulate in the body. This process can cause side effects including nausea, headache, halitosis, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. As a result, problems arise in daily life, including a significant reduction in the number of training sessions and a deterioration in the quality of their performance.
- A low carb diet inevitably leads to a lack of fiber. Many studies suggest that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria work in fibers to form short-chain fatty acids that prevent the growth of harmful bacteria, maintain intestinal health, and have anti-inflammatory and antimicrobial effects. Moreover, it is difficult for such a diet to provide the body with a sufficient amount of vitamins, in particular 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.
For whom is a low carb diet inappropriate?
- Those with diabetes or chronic medical conditions that require close monitoring of blood sugar levels.
- People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and breastfeeding women.
- The elderly, adolescents and those with a low body mass index.
- People with emotional or psychological problems related to food, including eating disorders.
Before trying a carb-free diet, check with a professional to make sure it does not harm you.
General guidelines for a carbohydrate-free diet
Low carb foods include mainly oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While all oils and fats are zero or minimal in carbohydrates, not all are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a lot of omega-6 fatty acids, which can provoke inflammation if consumed in excess. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3.
For this reason, it is best to avoid oils that are rich in omega-6 fatty acids like soy, corn, canola and peanut butter.
Since the diet will consist mainly of meat, which consists mainly of proteins and fats, make sure that it is of a high quality and ideally organic, without additives, because their main purpose is to increase the taste and prolong the shelf life ofproduct. 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), most of the time they are negligible. Sour milk can be used to get protein, calcium, vitamin D and potassium. Milk and yogurt are the biggest carbohydrates, but if you are not ready to eliminate them completely, choose products without sweeteners or added flavor, and it is important to monitor the number of servings.
Special attention should be paid to food processing. For a diet, use recipes that include stewing, stewing, steaming. Baking is beneficial. And it is better to completely refuse fried food.
You should also choose foods with a low glycemic index (up to 50). They are packed with slow carbohydrates that take a long time to break down and give you a feeling of fullness. In general, it is worth remembering that they are obese not from carbohydrates, but from a high-calorie diet and a sedentary 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
- Spices: 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, chili peppers, eggplant, cucumber, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
A carbohydrate-free diet restricts and excludes many food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pastries: cakes, biscuits, candy
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwi, pears
- Vegetables with starch: peas, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Spices with added sugar: ketchup, barbecue sauce, salad dressing
- Alcohol: beer, wine, beverages, sweet cocktails, port wine, vermouth
Menu without carbohydrates for a week
Despite the fact that the list of available foods has been significantly reduced, the diet can change. An example of a menu for a carb-free diet during the day.
On Monday
Breakfast: omelet with mushrooms
Lunch: beef soup
Dinner: oven-baked turkey fillet with asparagus
Tuesday
Breakfast: bread from flax seeds, guacamole and boiled eggs
Lunch: miso soup
Dinner: zucchini baked in the oven with cheese
Wednesday
Breakfast: salmon and avocado salad
Lunch: soup with chicken meatballs
Dinner: pasta with bacon and cream sauce
Thursday
Breakfast: salad with chicken, cucumbers, slices and spinach
Lunch: pumpkin noodles with steamed chicken kitten
Dinner: Peppers stuffed with seafood
Friday
Breakfast: casserole with cottage cheese
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: eggs with bacon
Lunch: brown rice with trout
Dinner: boiled cabbage with meat
Sunday
Breakfast: oatmeal with a little almonds and boiled eggs
Lunch: boiled chicken with green peas
Dinner: seafood and green vegetable salad
Remember, a complete and long-term ban on carbohydrate consumption is extreme, and extreme 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 carb and low carb diet, but everyone agrees that such a diet should be short term and should be followed no more than 2 months in a row.