The carbohydrate diet is an extreme version of a low carb diet in which the diet is concentrated on protein, healthy fats and fiber.
To provide energy for the body and the brain, our body usually uses carbohydrates (glucose). Reducing them leads to a decrease in the production of insulin in the body, with the result that, 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, muscle growth, dehydration), 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 diet low in carbohydrates, 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 to remove toxins 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. For example, a 2018 study argues that low-carb diets that favored plant proteins and fats over animal sources are associated with lower mortality. Think not only about reducing your waistline, but also about your long-term health.
- Complete avoidance of carbohydrates is almost impossible, as they are found in many foods. But first, 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% carbohydrates. Also, one of the most famous and popular 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 diet, it is important to evaluate all the pros and cons of the future regimen.
Benefits of a carb-free diet
- Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce snacks and your daily calorie intake.
- Weight loss 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 eliminate 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 a 6-month period, those who reduced their carbohydrate intake to less than 30 grams a day lost about 4 pounds more than those who reduced 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. Low carb diets reduce the risk of these events.
- According to research, a diet without carbohydrates can reduce the symptoms of Alzheimer's and slow down its progression.
Disadvantages of a diet without carbohydrates
- Reducing the amount of carbohydrates consumed lowers insulin levels and increases the hormone glucagon, which causes the body to burn fat. However, when the body goes into this form of fat burning, a process called ketosis occurs and compounds called ketones accumulate in the body. This process can cause side effects such as nausea, headaches, hallucinations, fever, sleep disorders, etc. In addition, fatigue and drowsiness are common. Because of this, problems arise in daily life, including a significant reduction in the number of workouts and the quality of their performance.
- A diet low in carbohydrates inevitably leads to a lack of fiber. Many studies show that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria work in the 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, specifically of 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 diet are constipation or indigestion.
For whom is a low carb diet not suitable?
- Those who have diabetes or chronic conditions that require close monitoring of their blood sugar levels.
- People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and breastfeeding women.
- Elderly, adolescents and people with low body mass index.
- People with emotional or psychological problems related to food, including eating disorders.
Before trying a carb-free diet, consult a professional to make sure it does not harm you.
General guidelines for a carb-free diet
Foods low in carbohydrates include mainly oils: coconut, butter or mistletoe, olive (virgin), avocado oil, etc.
While all oils and fats are zero or low 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 consumed in excess. These fats can also inhibit the anti-inflammatory action 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 soy, corn, canola and peanut butter.
Since the diet will consist mainly of meat, which consists mainly of proteins and fats, make sure that they are of high quality and ideally organic, without additives, because their main purpose is to enhance the taste and extend the 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), they are often negligible. Sour milk can be used to get protein, calcium, vitamin D and potassium. Milk and yogurt are the most carbohydrates, but if you are not ready to cut them 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 dieting, use recipes that include boiling, boiling, steaming. Baking is useful. And it is better to completely refuse fried food.
You should also choose foods with a low glycemic index (up to 50). They are full of crude carbohydrates that take a long time to break down and give you a feeling of fullness. In general, it is worth remembering that they gain weight not from carbohydrates, but from an excessively high-calorie diet and sedentary lifestyle.
What foods to eat and avoid on a carb-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, peanuts, cashews
- Non-starchy vegetables and fruits, high in fat: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, leafy greens, brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
Carbohydrate-free diet restricts and excludes many food groups, such as:
- 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, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, peas
- Dairy products: milk and yogurt
- Spices with added sugar: ketchup, barbecue sauce, salad dressing
- Alcohol: beer, wine, drink, sweet cocktails, harbor, vermouth
Carbohydrate-free menu for a week
Although the list of available foods is significantly reduced, the diet can vary. An example menu for a diet without carbohydrates per day.
Monday
Breakfast: omelette with mushrooms
Lunch: beef broth
Dinner: baked turkey fillet with asparagus
Tuesday
Breakfast: flaxseed, guacamole and poached egg
Lunch: miso soup
Dinner: zucchini 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 cheese and spinach
Lunch: zucchini pasta with steamed cutlet
Dinner: Peppers stuffed with seafood
Friday
Breakfast: casserole with curd
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: egg with bacon
Lunch: brown rice with trout
Dinner: cabbage stew with meat
Sunday
Breakfast: oatmeal with a few almonds and boiled eggs
Lunch: boiled chicken with green peas
Dinner: seafood and green vegetable salad
Remember, a complete and long-term ban on carbohydrates is extreme and extreme eating habits do no 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 followed for no more than 2 consecutive months.