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 to the body and brain, our bodies typically use carbohydrates (glucose). Their reduction leads to a decrease in insulin production in the body, which is why as an alternative source it begins to break down proteins (muscle stores) and stored fat. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (weight loss, gaining muscle mass, dehydration of the body), the body needs 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 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 diets are made up of protein and fat, you need to focus on their well-being. It is important to reduce the consumption of trans fats and not to overuse saturated ones. For example, a 2018 study claims that a diet low in carbohydrates that favored plant-derived proteins and fats over animal sources were 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 because they are found in many foods. But above all, those with a glycemic index greater than 50 should be avoided.
The most popular type of low-carbohydrate diet today is the keto diet, in which the ratio of BJU is 75% fat, 20% protein and 5% carbohydrate. Also, one of the most famous and popular is Dukan's diet, the basis of a diet that contains proteins.
Advantages and disadvantages of a carbohydrate diet
Every diet is limited and stressful, so it is important to evaluate all the pros and cons of a future regimen before experimenting with the diet.
Benefits of a diet without carbohydrates
- 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 rapid. 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 those who are trying to lose weight fast often choose a carbohydrate-free diet. A study on 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 limited their fat intake instead.
- Carbohydrate intake has a significant effect on blood sugar and insulin levels. Excess glucose has been linked to many health problems such as type 2 diabetes, cancer and cardiovascular disease. A diet low in carbohydrates reduces the likelihood of these phenomena.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's disease and slow its progression.
Disadvantages of a diet without carbohydrates
- By reducing the amount of carbohydrates consumed, insulin levels decrease and the hormone glucagon increases, causing 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 accumulate in the body. This process can cause side effects including nausea, headache, bad breath, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. As a result, problems arise in everyday life, including a significant reduction in the number of trainings and a deterioration in the quality of their performance.
- A low-carbohydrate diet inevitably leads to a lack of fiber. A lot of research suggests that the action of beneficial bacteria in our gut when we consume dietary fiber is crucial to overall health. Bacteria act on the fibers and create short-chain fatty acids that prevent the growth of harmful bacteria, maintain intestinal health and have anti-inflammatory and antimicrobial action. In addition, such a diet is difficult 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 rhythm and kidney problems.
- The most common side effects of a carb-free diet are constipation or indigestion.
Who doesn't benefit from a low-carb diet?
- Those with diabetes or chronic medical conditions that require careful monitoring of blood sugar levels.
- People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and breastfeeding women.
- Elderly people, adolescents and those with a low body mass index.
- People with emotional or psychological food-related problems, including eating disorders.
Before you try a carb-free diet, check with a specialist to see if it is harmful to you.
General guidelines for a carbohydrate-free diet
Low carb foods include mainly oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.
Although all oils and fats contain 0 or minimal 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 excessively. These fats can also inhibit the anti-inflammatory action of other fats, such as omega-3.
For this reason, it is best to avoid oils rich 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 it is of good quality and ideally organic, without additives, as their main purpose is to improve the taste and 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), they are mostly negligible. Sour milk can be used to produce protein, calcium, vitamin D and potassium. Milk and yogurt have the most carbohydrates, but if you are not ready to eliminate them completely, choose products without added sweeteners or flavors, and it is important to monitor the number of meals.
Special attention should be paid to food processing. For the diet, use recipes that include cooking, sautéing, 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 full of slow carbs that take a long time to break down and give you a feeling of satiety. In general, it is worth remembering that they gain weight not by carbohydrates, but by an excessively high-calorie diet and a sedentary lifestyle.
What foods to eat and avoid on a carbohydrate-free diet?
Healthy low carb foods
- Meat and animal products with low carbohydrates: 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 in carbohydrates): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Vegetables and fruits without starch, rich in fat: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
A carbohydrate-free diet strictly limits and excludes several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and cakes: cakes, cookies, candies
- Carbonated and sweetened 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, grilled 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 has been significantly reduced, the diet can be changed. An example of a menu for a daily diet without carbohydrates.
Monday
Breakfast: omelette with mushrooms
Lunch: beef soup
Dinner: turkey fillet baked in the oven with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and poached egg
Lunch: miso soup
Dinner: zucchini baked in the oven with cheese
Wednesday
Breakfast: salad with salmon and avocado
Lunch: soup with chicken meatballs
Dinner: pasta with bacon and cream sauce
Thursday
Breakfast: salad with chicken, cucumbers, feta and spinach
Lunch: zucchini noodles with steamed chicken 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: stewed cabbage with meat
Sunday
Breakfast: oatmeal with a little almond 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 eating habits do no good. A proper diet should be balanced and contain all the vitamins and nutrients needed for the body to function effectively. Experts have differing opinions on a low- and low-carbohydrate diet, but everyone agrees that such a diet should be short-lived and should be adhered to for a maximum of 2 months in a row.