A carbohydrate-free diet is an extreme version of a low-carbohydrate diet, where the diet is concentrated on protein, healthy fats and fiber.
To provide energy to the body and brain, our bodies usually use carbohydrates (glucose). Their reduction leads to a decrease in the production of insulin in the body, resulting in it as an alternative source 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, increased muscle mass, drying of the body) the body requires a different amount of protein, fat and carbohydrates (BJU). According to experts, the average daily consumption is as follows:
- 45-65% carbohydrates
- 20-35% fat
- 10–35% proteins
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.
- Be sure to drink at least 8-12 glasses of water a day to remove toxins from the body.
- Since most of the diet consists of proteins and fats, you need to focus on their benefits. It is important to reduce the consumption of trans fats and not overconsume saturated. For example, a 2018 study argues that low-carbohydrate diets that favored 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 avoid carbohydrates as they are found in many foods. But first and foremost, those with a glycemic index above 50 should be avoided.
The most popular type of low carbohydrate diet today is the ketodium, where the ratio of BJU is 75% fat, 20% protein and 5% carbohydrates. One of the most famous and popular is also the Ducan diet, the basis of the diet where proteins are.
Pros and cons of a carbohydrate diet
Any diet is limited and stressful, so before experimenting with nutrition, it is important to evaluate all the pros and cons of the future regimen.
Benefits of a Carbohydrate Free Diet
- Replacing carbohydrates with proteins affects the hunger hormone ghrelin, which makes you feel full and can reduce snacks and daily calorie intake.
- Weight loss in the first few weeks will be fast. This is primarily due to a reduction in fluid intake. Foods rich in carbohydrates not only contain a lot of water, but also excrete it through metabolism. This is why a carbohydrate-free diet is often chosen by those who are 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 a 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 the symptoms of Alzheimer's and slow its development.
Disadvantages of a carbohydrate-free diet
- By reducing the amount of carbohydrates consumed, insulin levels fall and the hormone glucagon rises, causing the body to burn fat. However, when the body switches to this type of fat burning, a process called ketosis occurs and compounds called ketones build up in the body. This process can cause side effects including nausea, headache, halitosis, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. Because of this, problems arise in everyday life, including significantly reducing the number of training sessions and degrading the quality of their performance.
- A low-carb diet inevitably leads to a lack of fiber. Lots of research suggests that the effect of beneficial bacteria in our gut when we consume dietary fiber is crucial to overall health. Bacteria act on fiber to form short-chain fatty acids that prevent the growth of harmful bacteria, maintain intestinal health and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for such a diet to provide the body with a sufficient 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 with the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- Elderly, young people and those with a low body mass index.
- People with food-related emotional or psychological problems, including eating disorders.
Before trying a carbohydrate-free diet, consult a professional to make sure it does not harm you.
General guidelines for eating a carbohydrate-free diet
Low carbohydrate foods mainly include oils: coconut, butter or ghee, olives (virgin), avocado oil, etc.
Although all oils and fats are 0 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 cause inflammation if ingested excessively. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3s.
For this reason, it is best to avoid oils high in omega-6 fatty acids, such as soybean, corn, canola and peanut butter.
Since the diet mostly consists of meat, which consists mainly of proteins and fats, you need to make sure that it is of high quality and ideally organic, without additives, because their main purpose is to improve the taste and extend the shelf life of the product. Do not try 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 mostly insignificant. Sour milk can be used to obtain protein, calcium, vitamin D and potassium. Milk and yogurt are the most 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 a diet, use recipes that involve cooking, stewing, steaming. Baking is useful. And it is better to refuse completely fried food.
You should also choose foods with a low glycemic index (up to 50). They are full of slow carbs that take a long time to break down and give you a feeling of fullness. In general, it is worth remembering that they do not get fat from carbohydrates, but from an excessively high calorie content and a sedentary lifestyle.
What foods to eat and avoid on a carbohydrate-free diet?
Healthy foods with low carbohydrate content
- Meat and low-carbohydrate 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 calories: water, black coffee and tea
- Nuts and seeds (low in carbohydrates): Almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables and fruits, rich in fats: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, leafy vegetables, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
A carbohydrate-free diet severely restricts and excludes several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pastries: cakes, cookies, candies
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwis, pears
- Starchy vegetables: peas, corn, courgette, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yoghurt
- Spices with added sugar: ketchup, barbecue sauce, salad dressings
- Alcohol: beer, wine, spirits, 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 varied. An example of a menu for a carbohydrate-free diet a day.
Monday
Breakfast: omelette with mushrooms
Lunch: beef broth
Dinner: oven-baked turkey fillet with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and poached egg
Breakfast: miso soup
Dinner: courgette baked in the oven 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: courgette noodles with steamed chicken chop
Dinner: Peppers stuffed with seafood
Friday
Breakfast: curd
Breakfast: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: eggs with bacon
Breakfast: 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 and green vegetable salad
Remember that a complete and long-term ban on carbohydrate consumption is extreme, and extreme diets 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 more than 2 months in a row.