Diet without carbohydrates: principles and menus of the week

A carbohydrate-free diet is an extreme version of a low-carbohydrate diet in which the diet focuses on protein, healthy fats, and fiber.

To provide energy to the body and brain, our body often uses carbohydrates (glucose). Its reduction leads to a decrease in the production of insulin in the body, as a result of which, as an alternative source, it begins to break down stored proteins (muscle deposits) and fats. This leads to rapid weight loss.

Depending on age, weight, physical activity, and goals (weight loss, gaining muscle mass, drying out the body), the body requires a different amount of protein, fat, and carbohydrates (BJU). According to experts, the average daily consumption is as follows:

• 45-65% carbohydrates
• 20-35% fat
• 10 to 35% protein

With a low carbohydrate 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.
• Make sure to drink at least 8-12 glasses of water a day to flush toxins out of the body.
• Since most of the diet is made up of protein and fat, you need to focus on their benefits. It is important to reduce the consumption of trans fats and not abuse saturated ones. For example, a 2018 study maintains that low-carbohydrate diets that favor plant-based proteins and fats over animal sources are associated with lower mortality. Think not only about reducing your waistline, but also about your long-term health.
• Avoiding carbohydrates completely is almost impossible, as they are found in many foods. But first of all, those with a glycemic index higher than 50 should be avoided.

The most popular type of low-carb diet today is the keto diet, in which the BJU ratio is 75% fat, 20% protein, and 5% carbohydrates. Also, one of the most famous and popular is the Ducan diet, the basis of the diet in which proteins are found.

Advantages and disadvantages of a carbohydrate diet

Any diet is limited and stressful, so before experimenting with nutrition, it's important to weigh all the pros and cons of the future regimen.

Benefits of a carbohydrate-free diet

1. Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce snacking and daily calorie intake.
2. Weight loss in the first few weeks will be rapid. This is mainly due to a reduction in fluid intake. High carbohydrate foods not only contain a lot of water, but they also excrete it through metabolism. This is why those trying to lose weight quickly choose a carbohydrate-free diet. A study of 79 obese adults found that over 6 months, those who limited their carbohydrate intake to less than 30 grams per day lost about 4 kg more than those who limited their fat intake instead.
3. Carbohydrate intake has a significant impact on insulin and blood sugar levels. Excess glucose is linked to many health problems such as type 2 diabetes, cancer, and cardiovascular disease. Low carbohydrate diets reduce the likelihood of these cases occurring.
4. 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

1. 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 build up in the body. This process can cause side effects such as nausea, headaches, halitosis, fever, sleep disturbances, etc. Also, fatigue and drowsiness are common. Because of this, problems arise in everyday life, including a significant reduction in the number of training sessions and a deterioration in the quality of their performance.
2. A low carbohydrate diet inevitably leads to a lack of fiber. Much research suggests that the action of beneficial bacteria in our gut when we consume dietary fiber is essential for overall health. Bacteria act on fiber to form short-chain fatty acids that prevent the growth of harmful bacteria, maintain gut health, and have anti-inflammatory and antimicrobial effects. In addition, it is difficult for a diet of this type to provide the body with a sufficient amount of vitamins, particularly of groups B and C, and minerals such as potassium.
3. Long-term adherence to a diet can increase the risk of high cholesterol, osteoporosis, abnormal heart rhythms, and kidney problems.
4. The most common side effects of a carbohydrate-free diet are constipation or indigestion.

Who is a low-carbohydrate diet not suitable for?

• Those with diabetes or chronic medical conditions that require tight control of their blood sugar levels.
• People with problems of the cardiovascular system, blood pressure and gastrointestinal tract.
• Pregnant and lactating women.
• Older people, adolescents and people with low body mass index.
• People with emotional or psychological problems related to food, including eating disorders.

Before trying a carb-free diet, check with a professional to make sure it doesn't harm you.

General guidelines for eating a carbohydrate-free diet

Low carb foods mainly include oils: coconut, butter or ghee, olive (virgin), avocado oil, etc.

While all oils and fats have 0 or a minimum of carbohydrates, not all are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a large amount of 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's best to avoid oils that are high in omega-6 fatty acids like soybeans, corn, rapeseed, and peanut butter.

Since the diet will consist mainly of meat, which consists mainly of protein and fat, make sure it is of high quality and ideally organic, without additives, as its main purpose is to enhance the flavor 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), most of the time they are negligible. Sour milk can be used for protein, calcium, vitamin D, and potassium. Milk and yogurt are the majority of carbohydrates, but if you're not ready to cut them out completely, choose products without added sweeteners or flavors, and it's important to monitor your number of servings.

Special attention should be paid to food processing. For a diet, use recipes that involve boiling, stewing, steaming. Baking is useful. And it is better to completely refuse fried food.

You should also choose foods with a low glycemic index (up to 50). They are loaded with slow carbs that take a long time to break down and give you a feeling of fullness. In general, it is worth remembering that you get fat not from carbohydrates, but from an excessively high-calorie diet and a sedentary lifestyle.

What foods to eat and avoid on a carbohydrate-free diet?

Healthy low carb foods

• Low-carb meat and animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
• Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
• Condiments: 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
• Non-starchy, high-fat fruits and vegetables: broccoli, zucchini, bell peppers, eggplant, cucumber, cauliflower, green leafy vegetables, 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 pastries: cakes, cookies, candies.
• Carbonated and sugary 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: tomato sauce, barbecue sauce, salad dressings.
• Alcohol: beer, wine, liquor, sweet cocktails, Port wine, vermouth.

Menu without carbohydrates for a week

Despite the fact that the list of available foods is significantly reduced, the diet can vary. An example of a menu for a carbohydrate-free diet per day.

Monday

Breakfast: omelette with mushrooms

Lunch: beef broth

Dinner: Baked turkey fillet with asparagus

Tuesday

Breakfast: flaxseed bread, guacamole and poached egg

Lunch: miso soup

Dinner: baked zucchini with cheese.

Wednesday

Breakfast: salad with salmon and avocado

Lunch: broth with chicken meatballs.

Dinner: pasta with bacon and cream sauce.

Thursday

Breakfast: salad with chicken, cucumbers, feta cheese and spinach

Lunch: zucchini noodles with steamed chicken cutlet.

Dinner: Seafood stuffed peppers

Friday

Breakfast: curd casserole

Lunch: mushroom soup.

Dinner: steak and green vegetables.

Saturday

Breakfast: egg with bacon

Lunch: brown rice with trout.

Dinner: cabbage stewed with meat.

Sunday

Breakfast: oatmeal with a little almonds and hard-boiled eggs.

Lunch: boiled chicken with peas

Dinner: seafood salad and green vegetables.

Remember, a long-term, complete ban on carbohydrate consumption is extreme, and extreme dietary habits don't do much good. A proper diet must be balanced and contain all the vitamins and nutrients necessary for the body to function effectively. Experts have mixed reviews of a low carb and low carb diet, but all agree that such a diet should be short-term and should be adhered to for no more than 2 months in a row.