A carb-free diet is an extreme version of a low-carb diet in which the diet focuses on protein, healthy fats, and fiber.
To supply energy to the body and brain, our bodies mostly use carbohydrates (glucose). As they decrease, insulin production in the body decreases, so it begins to break down proteins (muscle stores) and accumulated fat as an alternative source. This leads to rapid weight loss.
Depending on age, weight, physical activity and goals (lose weight, gain muscle mass, dry the body), the body needs different amounts of protein, fat and carbohydrates (BJU). According to experts, the average daily intake is as follows:
- 45-65% carbohydrates
- 20-35% fat
- 10-35% protein
Following 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:
- Carbohydrate intake is reduced from 0 to 30 grams per day.
- Be sure to drink at least 8 to 12 glasses of water a day to get the toxins out of your body.
- Since most of the diet consists of protein and fat, you need to focus on their benefits. It is important to reduce the use of trans fats and not overdo it. For example, in 2018. The study suggests that low-carbohydrate diets that favor plant proteins and fats over animal sources are associated with lower mortality. Think not only about waist trimming, but also about your long-term health.
- It is almost impossible to completely avoid carbohydrates, as they are found in many foods. However, those with a glycemic index greater than 50 should be avoided in particular.
Today, the most popular type of low-carb diet is the keto diet, which has a BJU ratio of 75% fat, 20% protein, and 5% carbohydrates. Also, one of the most famous and popular is the Ducan diet, the basis of a protein-rich diet.
Advantages and disadvantages of a carbohydrate diet
Any diet is limited and stressful, so before experimenting with diet, it is important to evaluate all the pros and cons of the future regimen.
The Benefits of a Carbohydrate-Free Diet
- Replacing carbohydrates with proteins affects the hunger hormone ghrelin, which makes you feel full and can reduce snacks and daily calorie intake.
- Weight loss will be rapid in the first few weeks. This is primarily due to reduced fluid intake. Foods rich in carbohydrates not only have a lot of water but also excrete 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 showed that within 6 months, those who restricted carbohydrate intake to 30 grams per day lost about 4 kg more than those who restricted fat intake.
- Consumption of carbohydrates has a significant effect 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 likelihood of these events.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's disease and slow its progression.
Disadvantages of a carbohydrate-free diet
- Reducing carbohydrate intake reduces insulin levels and increases the hormone glucagon, 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 accumulate in the body. This process can cause side effects, including nausea, headaches, halitosis, fever, sleep disturbances, and so on. In addition, fatigue and drowsiness are common. As a result, there are problems in everyday life, including a significantly reduced number of workouts and a deterioration in the quality of their performance.
- A low carb diet inevitably leads to a lack of fiber. Numerous studies show that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria with fiber form short-chain fatty acids, which prevent the growth of harmful bacteria, maintain intestinal health and have anti-inflammatory and antimicrobial effects. In addition, such a diet makes it difficult to supply the body with sufficient amounts of vitamins, especially B and C groups, and minerals such as potassium.
- Prolonged dieting may increase the risk of cholesterol, osteoporosis, abnormal heart rhythms, and kidney problems.
- The most common side effect of a non-carbohydrate diet is constipation or indigestion.
Why not a low carb diet?
- Patients with diabetes or chronic illness who need to have their blood sugar monitored closely.
- People with cardiovascular, blood pressure and gastrointestinal problems.
- Pregnant and nursing women.
- The elderly, adolescents, and those with low body mass index.
- People with food-related emotional or psychological problems, including eating disorders.
Before trying a carbohydrate-free diet, talk to a specialist to make sure it won’t hurt you.
Common Carbohydrate-Free Diet Guidelines
Low carb foods are mainly oils: coconut, butter or ghee, olive (extra virgin), avocado oil and others.
Although all oils and fats contain 0 or few carbohydrates, not all are healthy. Some oils are recycled and contain chemicals. In addition, most vegetable oils are high in omega-6 fatty acids, which when consumed in excess can provoke inflammation. These fats can also inhibit the anti-inflammatory activity of other fats such as omega-3.
For this reason, it is best to avoid oils that are high in omega-6 fatty acids, such as 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, 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 (in the form of sugar lactose), they are usually insignificant. Sour milk can provide protein, calcium, vitamin D and potassium. Milk and yogurt are mostly carbohydrates, but if you’re not ready to give them up altogether, choose products without added sweeteners or flavors, so it’s important to monitor the number of servings.
Particular attention should be paid to food processing. To follow a diet, use recipes that include cooking, stewing, steaming. Baking is beneficial. And better to give up fried food altogether.
You should also choose foods with a low glycemic index (up to 50). They are rich in slow carbohydrates that break down for a long time and give a feeling of satiety. In general, it is worth remembering that they are gaining weight not because of carbohydrates, but because of a 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-carbohydrate 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, pistachios, cashews
- Non-starchy vegetables and fruits rich in fat: broccoli, zucchini, peppers, aubergines, cucumbers, 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 cakes: cakes, cookies, candies
- Carbonated 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, steak sauce, salad dressings
- Alcohol: beer, wine, alcoholic beverages, sweet cocktails, port, vermouth
Carbohydrate menu of the week
Despite the fact that the list of available foods is significantly reduced, the diet can be varied. Example of a daily menu for a non-carbohydrate diet.
Monday
Breakfast: omelette with mushrooms
Lunch: beef broth
Dinner: Oven-baked turkey fillet with asparagus
On Tuesday
Breakfast: flaxseed bread, quince and boiled egg
Lunch: mustard soup
Dinner: oven-baked zucchini with cheese
Wednesday
Breakfast: salad with salmon and avocado
Lunch: broth with chicken cutlets
Dinner: pasta with bacon and cream sauce
Thursday
Breakfast: salad with chicken, cucumber, feta and spinach
Lunch: zucchini pasta with chicken cutlet
Dinner: peppers stuffed with seafood
Friday
Breakfast: curd stew
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 egg
Lunch: boiled chicken with green peas
Dinner: seafood and green vegetable salad
Remember that a complete and long-term ban on carbohydrate intake is extreme, and extreme eating habits do little to help. A proper diet must be balanced and contain all the vitamins and nutrients necessary for the body to function effectively. Experts have ambiguous assessments of a low-carbohydrate and low-carbohydrate diet, but everyone agrees that such a diet should be short-lived and should be followed for no more than 2 consecutive months.