The no-carbohydrate diet is not very popular, as many people believe that such a diet is quite difficult to maintain. However, an extensive list of approved products and quick results may indicate otherwise.
The no-carbohydrate diet is one of those diets that, despite its effectiveness, gathers very few fans due to its apparent complexity. Many people believe that giving up carbohydrates will be difficult to tolerate, it will lead to frequent breakdowns and, as a result, weight gain. The effectiveness of reducing will decrease. Meanwhile, if you carefully follow the rules, you can very easily follow the diet, losing up to seven kilograms of excess weight per week.
Do not self-medicate! In our articles we collect the latest scientific data and opinions of authoritative experts in the field of health. But remember: only a doctor can diagnose and prescribe treatment.
Why does this nutrition system give such excellent results? The fact is that the low carbohydrate diet menu is based on foods rich in protein, fiber (which we often lack) and healthy fats.
The essence of the no-carbohydrate diet
The low-carbohydrate diet is based on the principles of the therapeutic ketogenic diet, which has been used to control epileptic seizures in children. In the 1990s, creator Jim Abraham, whose son cured epilepsy with the help of the keto diet, Successfully managed, created a scientific center to draw attention to carbohydrate-free diets.
More gentle than the keto diet, the no-carb diet does not put the body into ketosis (a state in which the body uses fat instead of carbohydrates as an energy source), but it does help you lose weight. .
A low-carbohydrate diet for women is a popular way to lose several kilograms of excess weight in a short time. Sometimes the minus can reach 6 kilograms or more, even if you stick to the diet for only a week. ItsThe essence is that the body does not receive excess carbohydrates, which will later store fat. During this diet, the body burns some of the stored fat instead of consumed carbohydrates.
Low-carbohydrate diet: recommendations
It is very important for those who decide to follow a low carbohydrate diet for weight loss to control the amount of salt and fluid. It is best to drink clean water, but unsweetened soda is also fine. As far as salt is concerned, As a matter of fact, it is important to consume it a little more than usual. For example, you can drink one or two cups of broth per day.
Low Carbohydrate Diet: Breakfast
It's important to focus on safe snacking to manage your weight loss and avoid consuming foods you can't eat on a no-carb diet. Be it hard-boiled eggs, unsweetened yogurt, or regular carrots. Could.
Sports on a low carbohydrate diet
Another important rule of the no-carb diet: to achieve maximum results, you need to do some type of physical activity every day, such as cycling, swimming, walking, strength training or cardio. But remember: the moreThe more often you exercise, the more complex carbohydrate-rich foods you should eat.
Low Carbohydrate Diet: Allowed Foods
The list of foods you can eat on a low-carb diet is quite extensive. With this you can easily create a very varied menu for the week. The following products will help you achieve maximum results.
- Meat:Beef, lamb, pork, chicken.
- fish:Salmon, trout, haddock and other river fish are the best choice.
- Eggs:Omega-3 rich eggs from all birds.
- vegetables:Spinach, broccoli, cauliflower, carrots.
- Fruits and Berries:Apple, orange, pear, blueberry, strawberry.
- nuts and seeds:Almonds, walnuts, sunflower seeds and others.
- High-fat dairy products:Cheese, butter, heavy cream, curd.
- fats and oils:Coconut oil, butter, lard, olive oil and fish oil.
You can also drink black coffee without milk, wine and chocolate on a low-carbohydrate diet, but only in moderation.
Low-carbohydrate diet: menu for the week
We have compiled a sample menu of a low-carbohydrate diet for a week for effective weight loss. We remind you that the maximum effect that can be achieved is to lose weight up to 7 kilograms in a week.
Each day's carbohydrate-free diet menu contains less than 50 grams of carbohydrates per day.
monday
- Breakfast:Omelette with various vegetables, fried in butter or coconut oil.
- dinner:Yogurt with blueberries and a handful of almonds.
- dinner:Cheeseburger without bun, served with vegetables and salsa sauce.
Tuesday
- Breakfast:bacon and eggs.
- dinner:Hamburger without buns and green vegetables.
- dinner:Salmon with butter and vegetables.
Wednesday
- Breakfast:Eggs and vegetables fried in butter or coconut oil.
- dinner:Shrimp Salad with Olive Oil.
- dinner:Grilled Chicken with Vegetables.
Thursday
- Breakfast:Omelette with various vegetables, fried in butter or coconut oil.
- dinner:Smoothie with coconut milk, berries, almonds and protein powder.
- dinner:Steak and vegetables.
Friday
- Breakfast:bacon and eggs.
- dinner:Chicken Salad with Olive Oil.
- dinner:Beef Chops with Vegetables.
Saturday
- Breakfast:Omelet with various vegetables.
- dinner:Yogurt with berries, coconut and a handful of walnuts.
- dinner:Meatballs with vegetables.
sunday
- Breakfast:bacon and eggs.
- dinner:A coconut milk shake, some heavy cream, protein powder and berries.
- dinner:Grilled Chicken Wings with Raw Spinach.
Disadvantages of no carb diet
- Eating limited amounts of foods (especially fruits, vegetables, and whole grains) can lead to micronutrient deficiencies.
- Many people experience symptoms like diarrhea, fatigue, cramps, and headaches when following a no-carb diet.
- Eating a low-carbohydrate diet can increase levels of low-density lipoprotein (LDL), often called "bad" cholesterol. This increases the risk of fatty liver and heart disease.
- Some people find it quite difficult to follow a strict diet, so weight loss is likely to be temporary. It can also lead to eating disorders.
Low Carbohydrate Diet: Risks and Contraindications
Most people can follow a no-carbohydrate diet without serious risk, but there are groups of people who should start the diet only if prescribed by a doctor:
- People suffering from diabetes and taking insulin;
- People with high blood pressure;
- pregnant and lactating women;
- people with kidney disease;
- Kishore.
Simple Recipes for Low Carb Diet
Eggs and vegetables fried in coconut oil
Material:Coconut oil, fresh vegetables or frozen mixed vegetables (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).
Instruction:
- - Add coconut oil in the pan and turn on the flame.
- Add vegetables. If using frozen mixture, allow vegetables to thaw slightly for a few minutes.
- Add 3-4 eggs.
- Add spices – either a mixture or just salt and pepper.
- Add spinach (optional).
- Fry till cooked.
Fried Chicken Wings with Herbs and Salsa Sauce
Material:Chicken wings, spices, herbs, salsa.
Instruction:
- Rub the chicken wings with the spice mixture of your choice.
- Place them in the oven and cook at 180-200 degrees Celsius for about 40 minutes, until brown.
- Serve with greens and salsa.
No Carb Cheeseburger
Material:Butter, ground beef, cheddar cheese, cream cheese, salsa, spices, spinach.
Instruction:
- -Put oil in the pan and turn on the flame.
- Make minced cutlets and fry in a frying pan, add spices.
- Turn the cutlets until they are cooked.
- Top with some shredded cheddar and some cream cheese.
- Lower the flame and cover until the cheese melts.
- Serve with raw spinach. If you wish, you can sauté the greens and spinach in the fat from the pan.
- To make the burger juicy, add a little salsa to it.