Carbohydrate-free diet is an extreme version of a low-carb diet where the diet focuses on protein, healthy fats and fiber.
To provide energy for body and brain, our body normally uses carbohydrates (glucose). Their reduction leads to a decrease in the production of insulin in the body, as a result of which it begins to break down proteins (muscle stores) and stored fats. This leads to rapid weight loss.
Depending on age, weight, exercise and goals (weight loss, increased muscle mass, dehydration), 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, fat becomes the main source of calories and carbohydrates are reduced to 2-10%.
The general principles of a carbohydrate-free diet are as follows:
- Carbohydrate consumption 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 high in protein and fat, you need to focus on their benefits. It is important to reduce the intake of trans fatty acids and not overuse saturated fats. For example, a 2018 study claims that a low-carb diet that supports plant-based protein and fat over animal states is associated with a lower mortality rate. Think not only about cutting the waist, but also about long-term health.
- It is almost impossible to avoid carbohydrates, as they are found in many foods. But first and foremost, they should be avoided with a blood sugar index above 50.
The most popular low carb diet today is the keto diet, where the BJU ratio is 75% fat, 20% protein and 5% carbohydrate. It is also one of the most famous and popular Ducan diets, the basis of the diet that contains protein.
Pros and cons of a carbohydrate diet
Every diet is limited and stressful, so before experimenting with nutrition it is important to evaluate all the pros and cons of the future plan.
Benefits of a low carb diet
- Substituting carbohydrates for protein affects the hunger hormone ghrelin, which makes you feel like you can reduce snacks and daily calorie intake.
- Weight loss in the first few weeks will be fast. This is primarily due to a decrease in fluid intake. Foods that are rich in carbohydrates not only contain a lot of water, but also excrete it through metabolism. Therefore, a carbohydrate-free diet is often chosen by those who are trying to lose weight fast. A study of 79 obese adults found that in 6 months, those who had restricted their carbohydrate intake to less than 30 grams a day lost about 4 kg more than those who instead restricted fat consumption.
- Carbohydrate intake has a significant effect on blood sugar and insulin levels. Too much glucose is linked to many health problems such as type 2 diabetes, cancer and cardiovascular disease. A low-carb diet reduces the likelihood of these cases.
- According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's and slow its progression.
Disadvantages of a low carb diet
- By reducing carbohydrate intake, insulin levels decrease and the hormone glucagon increases which causes the body to burn fat. However, when the body switches to this fat burning, a process called ketosis takes place and compounds called ketones are formed in the body. This process can cause side effects, e. g. with nausea, headache, halitosis, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. As a result, problems arise in daily life, including significantly reducing the number of exercises and reducing the quality of their performance.
- A low carb diet will inevitably lead to a lack of fiber. Plenty of research suggests that the activity of beneficial bacteria in our gut when we eat fiber from food is essential for overall health. Bacteria work on fiber to form a dose chain of fatty acids that prevent the growth of harmful bacteria, maintain intestinal health and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for such a diet to provide the body with sufficient amounts of vitamins, especially groups B and C, and minerals such as potassium.
- Prolonged diet can increase the risk of high cholesterol, osteoporosis, abnormal heartbeat and kidney problems.
- The most common side effects of a low carb diet are constipation or indigestion.
For whom is a low carb diet not suitable?
- Those with diabetes or chronic diseases who need to monitor their blood sugar closely.
- People with cardiovascular system, blood pressure and gastrointestinal tract.
- Pregnant and lactating women.
- Elderly people, adolescents and those with a low body mass index.
- People with emotional or psychological problems related to food, including eating disorders.
Before trying a low carb diet, consult a specialist to make sure it does not harm you.
General guidelines for eating a carbohydrate-free diet
Low carb foods mainly contain oils: coconut, butter or ghee, olive oil (virgin), avocado oil and so on.
Although all oils and fats are zero or low in carbohydrates, not all are healthy. Some oils are processed and contain ingredients. In addition, most vegetable oils are high in omega-6 fatty acids, which can cause inflammation if consumed in excess. These fats can also inhibit the anti-inflammatory activity 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 soybeans, corn, canola and peanut butter.
Since the diet consists mainly of meat, which consists mainly of proteins and fats, make sure that it is high quality and preferably organic, without additives, because its main purpose is to increase the taste and extend the shelf 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 usually negligible. Buttermilk can be used to get protein, calcium, vitamin D and potassium. Milk and yoghurt are mostly carbohydrates, but if you are not ready to cut them out completely, choose products without added sweeteners or flavors and it is important to monitor the number of servings.
Special attention should be paid to food processing. For diet, use recipes that include boiling, sewing, steaming. Baking is useful. And it is better to refuse completely fried food.
You also need to choose foods with a low blood sugar index (up to 50). They are loaded with slow carbs that take a long time to break down and give you fullness. In general, it is worth remembering that they do not gain weight from carbohydrates, but with a high-calorie diet and sedentary lifestyle.
What foods should be eaten and avoided on a carbohydrate-free diet?
Healthy foods that are low in carbohydrates
- Meat and carbohydrate-free 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 carbohydrate): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy, non-starchy vegetables and vegetables: broccoli, zucchini, peppers, eggplant, cucumber, cauliflower, leafy greens, Brussels sprouts, celery, asparagus, mushrooms, coconut, avocado
Foods to avoid
Carbohydrate-free diets significantly limit and exclude several food groups, including:
- Cereals and grains: rice, barley, quinoa, wheat, bread, pasta
- Sweets and pastries: cakes, cookies, sweets
- Carbonated and sugary drinks
- Fruits and berries: apples, oranges, bananas, kiwi, pears
- Starchy vegetables: beans, corn, zucchini, potatoes
- Legumes: beans, chickpeas, lentils, beans
- Dairy products: milk and yoghurt
- Spices with added sugar: tomato sauce, barbecue sauce, salad dressings
- Alcohol: beer, wine, alcohol, sweet cocktails, port, vermouth
Carbohydrate-free menu for a week
Although the list of available foods is significantly reduced, the diet can be varied. Examples of a carbohydrate-free diet daily.
Monday
Breakfast: omelette with mushrooms
Lunch: beef broth
Dinner: oven-baked turkey fillets with asparagus
Tuesday
Breakfast: flaxseed bread, guacamole and boiled eggs
Lunch: miso soup
Dinner: zucchini baked in the oven with cheese
Wednesday
Breakfast: Salad with salmon and avocado
Lunch: broth with chicken
Dinner: pasta with bacon and cream sauce
Thursday
Breakfast: chicken, cucumber, feta and spinach salad
Lunch: sauerkraut noodles with steamed chicken breast
Dinner: Peppers stuffed with seafood
Friday
Breakfast: toaster
Lunch: mushroom soup
Dinner: steak and green vegetables
Saturday
Breakfast: eggs with bacon
Lunch: brown rice with trout
Dinner: boiled cabbage with meat
Sunday
Breakfast: oatmeal with some almonds and boiled eggs
Lunch: boiled chicken with green beans
Dinner: seafood and vegetable salad
Remember that a total and long-term ban on carbohydrate consumption is extreme and extreme eating habits do little good. A proper diet should be balanced and contain all the vitamins and nutrients necessary for the body to function effectively. Experts have differing opinions about a low-carb and low-carb diet, but they all agree that such a diet should be short-lived and should not be longer than 2 months in a row.