A no-carb diet is an extreme version of a low-carb diet in which the diet concentrates on protein, healthy fats, and fiber.
Our body usually uses carbohydrates (glucose) to provide energy to the body and brain. Their reduction leads to a decrease in insulin production in the body, as a result of which it begins to break down protein (muscle stores) and stored fat as an alternative source. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (loss of weight, gaining muscle mass, dehydrating the body), the body requires different amounts of protein, fat and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- 45-65% carbohydrates
- 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 no-carb 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 consists of protein and fats, you need to focus on its benefits. It is important to reduce the consumption of trans fats and not to overeat the saturated ones. For example, a 2018 study argues that low-carb diets that favor plant-based proteins and fats over animal sources are associated with lower mortality. Consider not only reducing your waistline, but also your long-term health.
- It is almost impossible to avoid carbohydrates completely because they are found in many foods. But above all, those with a glycemic index above 50 should be avoided.
The most popular type of low-carb diet today is the keto diet, where the BJU ratio is 75% fat, 20% protein, and 5% carbohydrates. Also, one of the most famous and popular is the Ducan diet, which is the basis of the diet in which there are proteins.
Advantages and Disadvantages of a Carbohydrate Diet
Any diet is limited and stressful, so it's important to consider all the pros and cons of the future regimen before trying to feed it.
Benefits of a no-carb diet
- Replacing carbohydrates with proteins affects the hunger hormone ghrelin, which makes you feel full and can reduce snacking and daily calorie intake.
- Weight loss will be rapid in the first weeks. This is primarily due to a decrease in fluid intake. Foods rich in carbohydrates not only contain plenty of water, but are also excreted from the body through metabolism. For this reason, a carbohydrate-free diet is often chosen by those trying to lose weight quickly. A study of 79 obese adults found that those who reduced their carbohydrate intake to less than 30 grams per day for 6 months lost about 4 kg more than those who limited their fat intake.
- Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose is linked to many health problems, including type 2 diabetes, cancer, and cardiovascular disease. Low-carb diets 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 no-carb diet
- By reducing the amount of carbohydrates consumed, insulin levels drop and the hormone glucagon increases, which causes the body to burn fat. However, when the body switches to this form of fat burning, a process called ketosis occurs and compounds called ketones accumulate in the body. This process can cause nausea, headache, bad breath, fever, sleep disturbances, etc. may cause side effects such asAdditionally, fatigue and lethargy are common. Because of this, problems arise in everyday life, including significantly reducing the number of training sessions and deteriorating the quality of their performance.
- A low-carb diet inevitably leads to a lack of fiber. Numerous studies show that the effect of beneficial bacteria in our gut is essential for overall health when we consume dietary fiber. Bacteria work on fiber to create short-chain fatty acids that inhibit the growth of harmful bacteria, maintain gut health, and have anti-inflammatory and antimicrobial effects. In addition, such a diet is difficult to provide the body with adequate amounts of vitamins, especially B and C groups and minerals such as potassium.
- Long-term 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 no-carb 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 cardiovascular system, blood pressure and gastrointestinal system problems.
- Pregnant and lactating 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 no-carb diet, consult a professional to make sure it doesn't harm you.
General guidelines for eating a no-carb diet
Low-carb foods contain mainly oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While all fats and fats are 0 or minimal in carbohydrates, not all are healthy. Some oils are processed and contain chemicals. Additionally, most vegetable oils contain a large number of omega-6 fatty acids, which can cause inflammation when consumed in excess. These oils may also inhibit the anti-inflammatory activity of other fats, such as omega-3s.
That's why it's best to avoid oils high in omega-6 fatty acids, such as soybeans, corn, canola, and peanut butter.
Make sure that the diet consists mostly of meat consisting of proteins and fats, is of high quality and ideally organic, free of additives, since their main purpose is to improve the taste of the product and extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices and sweeteners to increase the amount of carbohydrates.
Although dairy products contain carbohydrates (sugar in the form of lactose), it is often negligible. Sour milk can be used to obtain protein, calcium, vitamin D and potassium. Milk and yogurt are the most carbs, but if you're not ready to cut them out completely, choose products without sweeteners or flavorings, and it's important to watch the number of servings.
Special attention should be paid to food processing. For diet use recipes that include boiling, stewing and steaming. Cooking is helpful. And it is better to completely refuse fried foods.
You also need to choose foods with a low glycemic index (up to 50). They're loaded with slow carbohydrates that take a long time to break down and make you feel full. In general, it is worth remembering that they get fat not from carbohydrates, but from an excessively high-calorie diet and a sedentary lifestyle.
What foods should be eaten and avoided on a no-carb diet?
Low-carb healthy foods
- Meat and low-carb 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
- Fat-rich non-starchy vegetables and fruits: broccoli, zucchini, bell pepper, eggplant, cucumber, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
A no-carb diet severely restricts and excludes several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Desserts and pastries: cakes, cookies, candies
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwis, pears
- Starchy vegetables: peas, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Seasonings with added sugar: ketchup, barbecue sauce, salad dressings
- Alcohol: beer, wine, liquor, sweet cocktails, port wine, vermouth
Carb-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 carbohydrate-free diet menu by day.
Monday
Breakfast: mushroom omelet
Lunch: broth
Dinner: Baked turkey fillet with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole, and hard-boiled eggs
Lunch: miso soup
Dinner: baked zucchini with cheese
Wednesday
Breakfast: salmon and avocado salad
Lunch: chicken meatball broth
Dinner: Pasta with bacon and cream sauce
Thursday
Breakfast: chicken, cucumber, feta and spinach salad
Lunch: zucchini noodles with boiled chicken cutlets
Dinner: Seafood stuffed peppers
Friday
Breakfast: curd casserole
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: eggs with bacon
Lunch: Brown rice with trout
Dinner: stewed cabbage with meat
market
Breakfast: oatmeal with some almonds and a hard-boiled egg
Lunch: boiled chicken with green peas
Dinner: seafood and green vegetable salad
Remember, a complete and long-term ban on carb consumption is excessive, and overeating habits don't do much. A proper diet should be balanced and contain all the necessary vitamins and nutrients for the body to function effectively. Experts confuse reviews about a low-carb and low-carb diet, but they all agree that such a diet should be short-term and should not be followed for more than 2 months in a row.