Diet without carbohydrates - principles and menus of the week

A no-carb diet is an extreme version of a low-carb diet in which the diet is focused on protein, healthy fats, and fiber.

To provide energy for the body and the brain, our body generally uses carbohydrates (glucose). Their reduction leads to a decrease in the production of insulin in the body, which, as an alternative source, begins to break down proteins (muscle stores) and stored fat. This leads to rapid weight loss.

Depending on the age, weight, physical activity and goals (weight loss, muscle mass gain, dryness of the body), the body needs a different amount of protein, fat and carbohydrate (BJU). According to experts, the average daily consumption is as follows:

• 45-65% carbohydrates
• 20-35% fat
• 10-35% protein

With a low carbohydrate diet, fat becomes the main source of calories and carbohydrates are reduced by 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 to 12 glasses of water a day to flush toxins from the body.
• Since most of the diet consists of protein and fat, you need to focus on their benefits. It is important to reduce the consumption of trans fats and not to overdo saturated fats. For example, a 2018 study argues that low-carb diets that promote plant-based protein and fat over animal sources are associated with lower mortality. Consider not only reducing your height, but also your long-term health.
• Avoiding carbohydrates completely 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. In addition, one of the most famous and popular is the Ducan diet, the basis of the diet in which protein is found.

Advantages and disadvantages of a carbohydrate diet

Any diet is limited and stressful, so before experimenting with nutrition it is important to assess all the pros and cons of the future diet.

Benefits of a zero-carb diet

1. Replacing carbohydrates with protein affects the hunger hormone, ghrelin, which makes you feel full and may reduce snacks and daily calorie intake.
2. The weight loss in the first few weeks will be rapid. This is mainly 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 diet without carbohydrates is often chosen by those who are trying to lose weight quickly. A study of 79 obese adults found that in 6 months, those who limited their carbohydrate intake to less than 30 grams per day lost about 4 kg more than those who limited their fat intake instead.
3. Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose is linked to many health problems such as type 2 diabetes, cancer, and cardiovascular disease. Low-carb diets reduce the likelihood of these events.
4. According to research, a diet without carbohydrates can reduce the symptoms of Alzheimer's disease and slow its progression.

Disadvantages of a No Carbohydrate Diet

1. 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 switches to this form of fat burning, a process called ketosis occurs and compounds called ketones build up in the body. This process can cause side effects such as nausea, headache, bad breath, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. As a result, problems arise in everyday life, including drastically reducing the number of training sessions and impairing the quality of their performance.
2. A low-carb diet inevitably leads to a lack of fiber. There is plenty of research to suggest that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria work on fibers 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 a sufficient amount of vitamins, including groups B and C, and minerals such as potassium.
3. Sticking to a diet for a long time can increase the risk of high cholesterol, osteoporosis, abnormal heart rhythms and kidney problems.
4. The most common side effects of a zero-carb diet are constipation or indigestion.

Who isn't a low-carb diet for?

• People with diabetes or chronic illnesses requiring close monitoring of their blood sugar levels.
• People with problems with the cardiovascular system, blood pressure and the gastrointestinal tract.
• Pregnant and lactating women.
• Seniors, adolescents and people with a low body mass index.
• People with emotional or psychological problems related to eating, including eating disorders.

Before trying a zero-carb diet, consult a professional to make sure it doesn't hurt you.

General guidelines for eating a carb-free diet

Foods low in carbohydrates mainly include oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.

While all oils and fats contain zero or low carbohydrates, not all are healthy. Some oils are processed and contain chemicals. Additionally, most vegetable oils contain a lot of omega-6 fatty acids, which can cause inflammation if consumed too much. These fats can also inhibit the anti-inflammatory activity of other fats, such as omega-3s.

For this reason, it's best to avoid oils high in omega-6 fatty acids like soybeans, corn, canola, and peanut butter.

Since the diet will consist mainly of meat, which consists mainly of protein and fat, make sure that it is of high quality and ideally organic, without additives, since their main purpose is to improve the taste andto extend the shelf life of the product. Try not to buy processed meat products. Many manufacturers add sugar, spices, and flavors to increase the amount of carbohydrates.

Although dairy products contain carbohydrates (sugar in the form of lactose), most of the time they are negligible. Curds can be used to get protein, calcium, vitamin D, and potassium. Milk and yogurt are the highest in carbohydrates, but if you're not ready to cut them out entirely, choose products with no added sweeteners or flavors, and it's important to watch the number of servings.

Special attention should be given to food processing. For a diet, use recipes that involve boiling, simmering, steaming. Cooking is useful. And it is better to refuse fried food completely.

You should also choose foods with a low glycemic index (up to 50). They are loaded with slow carbohydrates which take a long time to break down and make you feel full. In general, it should be remembered that they do not gain weight because of carbohydrates, but because of an over-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
• Condiments: herbs and spices
• Low-calorie drinks: water, black coffee and tea
• Nuts and seeds (low in carbohydrates): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
• Non-starchy, high-fat vegetables and fruits: broccoli, zucchini, peppers, eggplant, cucumbers, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado

Foods to Avoid

A carbohydrate-free diet is restricted and severely excludes several food groups, including:

• Cereals and cereals: rice, barley, quinoa, wheat, bread, pasta
• Confectionery and pastries: cakes, cookies, candies
• Soft and sweet 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, dressings
• Alcohol: beer, wine, liqueur, sweet cocktails, port, 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 diet without carbohydrates per day.

On Monday

Breakfast: mushroom omelet

Lunch: beef broth

Dinner: baked turkey fillet with asparagus

Tuesday

Breakfast: flax seed bread, guacamole and poached egg

Lunch: miso soup

Dinner: baked zucchini with cheese

Wednesday

Breakfast: salad with salmon and avocado

Lunch: chicken meatball broth

Dinner: pasta with bacon and cream sauce

Thursday

Breakfast: salad of chicken, cucumbers, feta and spinach

Lunch: zucchini 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: cabbage compote with meat

Sunday

Breakfast: oatmeal with a little almonds and hard-boiled eggs

Lunch: boiled chicken with peas

Dinner: seafood salad and green vegetables

Remember that a complete, long-term ban on carbohydrate consumption is extreme, and extreme eating habits are not good. A good diet should be balanced and contain all the vitamins and nutrients necessary for the proper functioning of the body. Experts have mixed opinions on 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 consecutive months.