A carbohydrate-free diet is an extreme version of a low-carbohydrate diet in which the diet is concentrated 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 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, drying the body), the body requires a different amount of proteins, fats 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 so that toxins are removed from the body.
- Since most of the diet consists of proteins and fats, you need to focus on their benefits. It is important to cut out the consumption of trans fats and not overuse saturated ones. For example, a 2018 study argues that low-carb 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 about your long-term health.
- Avoiding carbohydrates completely is nearly 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 ratio of BJU is 75% fat, 20% protein, and 5% carbohydrates. Also, one of the most famous and popular is the Ducan diet, the basis of the diet in which proteins are.
Advantages and Disadvantages 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 the number of snacks and daily calorie intake.
- Weight loss in the first few weeks will be rapid. This is primarily due to a reduction in fluid intake. Carbohydrate-rich foods 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 trying to lose weight quickly. 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 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 occurrences.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's 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 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 including nausea, headaches, 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 impairing the quality of their performance.
- A low-carb diet inevitably leads to a lack of fiber. Plenty of research suggests that the action of beneficial bacteria in our gut when we consume dietary fiber is essential to overall health. Bacteria work on fiber to form short-chain fatty acids that prevent 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, 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.
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.
- Elderly people, adolescents, 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, check with a professional to make sure it doesn't hurt you.
General guidelines for eating a carbohydrate-free diet
Low-carbohydrate foods include mainly oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
While 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 provoke inflammation if consumed 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 that are high in omega-6 fatty acids such as soybean, corn, canola and peanut butter.
Since the diet will consist mostly of meat, which consists mainly of proteins and fats, make sure that it is of high quality and ideally organic, without additives, because their main purpose is to enhance the taste 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), most of the time they are negligible. 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 boiling, stewing, steaming. Baking is useful. And it is better to completely refuse fried food.
You also need to choose foods with a low glycemic index (up to 50). They are loaded 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 get fat not from carbohydrates, but from an excessively high-calorie diet and a sedentary lifestyle.
What foods to eat and avoid on a carbohydrate-free diet?
Healthy foods low in carbohydrates
- Meat and low-carb animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
- Seafood: salmon, catfish, cod, shrimp, sardine, 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 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, kiwi, 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
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 by day.
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: zucchini baked in the oven with cheese
Wednesday
Breakfast: salmon and avocado salad
Lunch: broth with chicken meatballs
Dinner: pasta with bacon and creamy sauce
Thursday
Breakfast: salad with chicken, cucumbers, feta and spinach
Lunch: courgette 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 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-carbohydrate and low-carbohydrate diet, but they all agree that such a diet should be short-term and should be adhered to for no more than 2 months in a row.