Among the nutrition systems designed to reduce or maintain weight within given limits, one of the most well-known is the carbohydrate-free diet. As you can see from the name, you will need to adjust the amount of carbohydrate-containing products that are harmful to your figure. It should be noted that many currently popular diets are based on the principle of limiting carbohydrate intake. This is a protein diet developed by Dukan and a Montyacian diet and a low carb diet of varying lengths.
It is generally accepted that a diet without carbohydrates is the most effective way to fight excess weight. The main reason for such high efficiency is the transition of the body to work in the ketogenic mode under conditions of carbohydrate starvation. This means that our body begins to use the available fat stores as the only available source of energy. An important advantage of a carbohydrate-free diet is the absence of hunger and the need to count calories, but you should not skip such meals as health problems can arise. It is recommended to start any diet only after consulting your doctor.
Low Carb Diet: How Does It Work?
Many people firmly believe that following a carbohydrate-free diet is very difficult, so they deliberately avoid it, choosing other food systems to fight against excess weight. In fact, the menu of this diet is quite tasty and varied, it is rich in protein, contains fats and vitamins necessary for the body. Moreover, many recipes of dishes familiar to most people fit quite well into the diet system and can be used in cooking. No need to count calories! All you need to do is not eat forbidden foods and snacks.
How does this work, which is why weight loss occurs? At the initial stage of the diet, the minimum amount of carbohydrates in the menu leads to the fact that blood sugar levels gradually normalize and with it the production of insulin. After a period of time, due to the almost complete absence of carbohydrates, the body is simply forced to "activate" the ketone regime to replenish energy reserves. The result is a process of burning fat that is stored on the sides, buttocks, abdomen and other places.
A diet without carbohydrates "disrupts" the processes that take place in the body with the regular use of fast carbohydrate-rich foods. Calories are already taken in and do not give satiety signals. As a result, overeating becomes a habit, uncontrollable craving for sweets arises and weight increases.
The benefits of the diet primarily include the normalization of metabolism, which disrupts the intake of constant food, leading to the release of insulin. In addition, lack of hunger and noticeable decrease in appetite. Another plus is that you do not need to count calories. Limiting the amount of dietary carbohydrates in the menu leads to a significant reduction in the total caloric content of the menu, so there is no need for strict control of calories received.
Diet rules: Diet with limited carbohydrates
A diet without carbohydrates means reducing the amount of carbohydrates and not eliminating them from the menu altogether, as this harms the digestive process. Only 80 g is allowed to be used throughout the day. The basis of a carbohydrate-free diet menu for weight loss is cooked or baked meat and eggs (and dishes made from them). You can and should also eat fish (river and sea) and dairy and dairy products. Healthy fats contained in olive oil, all kinds of nuts and seeds and avocados will help to replenish and diversify the menu. The latter product is rich in healthy fats and fiber and according to a study by Amgen Incorporated (USA), its use helps to reduce body weight and normalize blood sugar levels.
Allowed carbohydrates that have a low glycemic index include lentils, beans and buckwheat, which are eaten in moderation. It is also allowed to eat one sugar-free fruit daily, but only for breakfast. It is possible to drink tea and coffee, but only without sugar, because added sugar is an extra calorie, which does not bring any benefits and causes excess weight and various diseases. This was confirmed during a study conducted by the Stanford Prevention Research Center (USA).
Nuts such as almonds are allowed in moderation. They, despite their high fat content, can contribute to weight loss, as evidenced by a research study by the Harvard School of Public Health's Department of Nutrition (USA).
Strict taboos are imposed on the use of any flour product - bread, cookies and baked patties, pasta and cookies. Also, you can not eat potatoes and beets, white rice, any chocolate, sweets, cakes and other sweets. All kinds of sweet fruits, ice cream, alcohol and carbonated drinks are forbidden.
Carbohydrate-free diet menu
Before starting the diet you should consult a doctor and make sure that there are no contraindications. A sample diet menu might look like this:
- You can have breakfast with two cups of milk, a slice of cheese, a slice of bacon and one sour apple;
- Boil chicken breast and lentils for lunch;
- Enjoy a handful of almonds for lunch;
- Eat salmon steak and green beans;
- Drink a glass of kefir before going to bed.
This menu can be adjusted according to your taste preferences and the availability of certain products. The main thing is to exclude prohibited products from it.