no carb diet

In most cases, excess weight is caused by excess fat tissue deposited as carbohydrates are chemically converted into the body. Although obesity is based on certain disorders of the endocrine and digestive systems, the most comfortable and painless solution to the problem remains to limit the sources of excess calories during daily nutrition. By stopping or drastically reducing the route of digestible carbohydrates into the stomach using a carb-free diet, we automatically trigger a response that burns accumulated reserves.

What is a no-carb diet

It is on the basis of a carbohydrate-free diet that athletes lose excess weight before competitions, artists on the eve of photo shoots, and public figures need to get in shape. Athletes even have a term for this type of nutrition. This is called "desiccation" - by eliminating carbohydrates from the diet, subcutaneous fat deposits are removed and the laxity and elasticity of ligaments and muscles are improved. But life without carbs is a tough ordeal for those with a sweet tooth, who are forced to radically change their taste preferences for a significant period of time. It requires not only determination but also considerable patience and willpower.There's also the other side of the coin - a complete rejection of carbohydrates in favor of protein products can lead to a condition that nutritionists call the not-quite-correct term "carbophobia" (literally "fear of carbohydrates"). Avoiding a crumb or a lump of sugar like fire, not thinking about anything except losing weight, "eating omelets and cutlets" for months on end, fans of a carbohydrate-free diet inevitably "earn" digestive andMetabolic problems, in some cases with advanced neurological disease, mobility, memory loss, depression and antisociality.

Long-term or continuous rejection of carbohydrates will cause the acid-base balance in the body to be disturbed and develop in the direction of acidification, which will inevitably lead to reduced immunity and premature aging. Side effects of long-term low-carb diets are problems with the intestines, kidneys, arthritis, gout, and other conditions.

Below we will look at a few examples of carbohydrate-free diets and their use, which allow you to normalize your metabolic processes and get rid of excess weight without going to extremes, providing your body with adequate energy with protein derived from animal sources. Chemical ingredients and energy are anything but harmless.

Biochemical and Anatomical Basis of Low-Carbohydrate Diets

The decisive argument for a low-carb diet is that the body reacts specifically to even a small amount of sugar entering the stomach. The pancreas immediately starts reflexively releasing insulin into the bloodstream and digestive enzymes into the stomach, which immediately increases appetite (that's why they say appetite comes with eating). Therefore, when we eat carbohydrate-rich foods, we almost always eat more than we objectively need. Protein foods do not have such an attractive effect on the "pancreas", the production of hormones and enzymes proceeds in the normal sequence, gradually becoming completely saturated. Protein takes much longer to break down in the gastrointestinal tract than carbohydrates, so the feeling of fullness lasts for several hours, and if you eat three to four protein meals a day, snacking isn't necessary at all.

Principle 250 calories

Most likely, it is impossible to completely give up carbohydrates - simply because they are included even in complete protein dishes, albeit in small amounts. But this is not terrible, the main thing is that the prescribed number of "carbohydrates" kilocalories is not exceeded.

A low-carb diet certainly requires willpower, but its use can be very disciplined. Remember one number - 250 is enough. This is the number of energy units - calories, contained in the amount of carbohydrates that enter the body each day. Of course, we have to weigh all dishes carefully and calculate their energy value using special tables or notes on restaurant menus, but this is an almost unavoidable cost of any strict diet.

Carbohydrate-only diet: effective, but monotonous

The ideal low-carb diet for fast weight loss involves eating separate meals each day - just chicken on the first day of the diet, eggs on the second day, and cheese or cottage cheese on the third day. This is the fastest, but also the most "tasteless" and most monotonous way to lose weight. Not everyone is ready to make such sacrifices, so we will lose weight without fanaticism and combine work with pleasure - a therapeutic effect with gastronomic pleasure, a delicious and delicious meal based on animal and vegetable proteinsHealth products promise.By the way, the above-mentioned crucial 250 kcal per day of notorious carbohydrates should also not be obtained from breads and sweets, but by the harmonious inclusion in the diet of complex carbohydrates (not easily digestible) - starchy vegetables, cereals, yeast-free whole wheat food cereal bread.

Basic ingredients for a carb-free menu

Here is a list of protein foods to use on a protein diet:

• Lean meat – chicken, turkey, rabbit, veal;
• Offal - stewed heart and liver;
• Duck eggs, chicken eggs, quail eggs;
• Marine fish fillets, crabs, shrimps, lobsters, marine cephalopods;
• Dairy products - kefir, yogurt, cereal cheese, low-fat sour cream and hard cheese;
• Leafy vegetables (cabbage), artichokes, green beans, beans, zucchini, onions, garlic, garden herbs. You can eat mushrooms, but be careful because mushroom protein is not the same as animal protein;
• tart berries and fruits, and avocados;
• Nuts and seeds.

Meats and fish should be steamed in the oven or, at most, cooked on the grill, but never in a frying pan or deep-fried.

A correct diet excludes sausages, salami and pate, which contain a large number of questionable additives based on carbohydrates and genetically modified fats.

When choosing a food supplier, you need to prioritize farms where meat and dairy animals are raised in comfortable conditions and where the feed is free of various growth hormones and antibiotics. You shouldn't trust supermarket price labels - if you're on a diet, read the instructions on the packaging carefully and study the list of food additives in advance, many of which are harmful to health but are used to make products notoriously "healthy".

Ban carbs

Now about the main thing about each diet - what is prohibited. On a low-carb diet, the following behaviors are prohibited:

• Bread, other than yeast-free whole wheat bread;
• Everything made from flour - pasta, pizza, pies, khachapuri, cakes, pastries;
• chocolates and sweets;
• sweet and sour fruits and berries;
• Starchy vegetables (potatoes, carrots, corn, beets);
• Industrial semi-finished products. No matter what manufacturers write on the packaging, they almost always contain carbohydrate additives and preservatives, and even genetically modified fats;
• Juices and carbonated drinks;
• Alcohol in any form.

Convinced meat eaters will find it hard to resist a glass of red wine with their favorite steak, but here you have to choose: health or pleasure. In addition to its direct toxic effects on the body, alcohol is a powerful appetite stimulant and a fairly high-calorie product - the calories obtained with it can be safely added to the protein diet within the daily limit of 250 kcal.

7 days menu

on Monday

• Breakfast - cheesecake made from low-fat cottage cheese and bran.
• Lunch - Herbed vegetable salad, 200g herbed chicken breast.
• Snack - Oranges.
• Dinner - 100 g of turkey with stewed vegetables.

Tuesday

• Breakfast - omelette with green salad or stewed vegetables. Black tea has no added sugar.
• Lunch - Cream of vegetable soup with turkey or chicken fillets.
• Snack - green apple.
• Dinner - Oven grilled salmon.

Wednesday

• Breakfast - unsweetened muesli and dried apricots or other dried fruit.
• Lunch - Lentil and Chicken Breast Soup.
• Snack - a handful of almonds or other nuts.
• Dinner - Cherry tomatoes, arugula, canned tuna (1 can) and mozzarella salad.

Thursday

• Breakfast - Oatmeal with water, no sugar. A banana (can be chopped and added to oatmeal).
• Lunch - vegetable soup with veal meatballs.
• Snack - orange or grapefruit, a glass of citrus juice.
• Dinner - low-fat steamed fish.

Friday

• Breakfast - a banana, a cup of fresh or thawed pitted cherries and a cup of milk. Mix in a blender.
• Lunch - Chicken Pilaf 200g.
• Snack - green tea with a piece of hard cheese.
• Dinner - chicken or turkey with green salad.

Saturday

• Breakfast - egg white omelet. Unsweetened tea. 1 banana.
• Lunch - 100 grams of boiled chicken breast, served with brown rice.
• Snacks - Sandwiches made with unleavened bread, soft cheese, ham, lettuce and sliced tomatoes.
• Dinner - Stir-fried meat and vegetables. A cup of kefir or unsweetened drinking yogurt.

Sunday

• Breakfast - 1 boiled egg. Diet bread with hard cheese.
• Lunch - Cream of Mushroom or Wild Mushroom Soup. You can add chopped turkey or chicken to the soup.
• Snack – an orange, green apple or a handful of nuts.
• Dinner - green salad, 100 g of oven-roasted meat or fish.

Porridge for a low carb diet

Water porridge occupies a marginal position. When dieting without carbohydrates, it is recommended to include four grains on the menu:<头>

No.	Name	protein content	carbohydrate content
1	buckwheat	eleven%	68%
2	pea	twenty one%	50%
3	oatmeal	12%	65%
4	Quinoa	14%	64%

Porridge is particularly useful during active weight loss when you need to restore the balance of fat, protein and carbohydrates in your body.

Questionable Alternative: The Ketogenic Diet In America, which is notorious for its fast-food culture, the ketogenic diet is a very popular no-carbohydrate diet that allows you to eat not only a lot of protein, but also a lot of animal fat. There are supporters and opponents of this plan. The main argument for the latter is that fatty foods are harmful to the cardiovascular system due to the deposition of cholesterol on blood vessel walls. It's hard to disagree with that.

Eating time and precautions

The effects of the diet begin to show after two to three weeks; by strictly dividing meals every day and switching to protein, you can lose weight within a week. Restricting foods that are quickly digested almost inevitably leads to intestinal disorders - constipation, gas, which are caused by a reduction in the plant fiber content of the food. When eating meat menus or eating fish and seafood, you must drink at least two liters of fluids per day, drink soups and take mild laxatives if you have frequent constipation. After a month, you should take a two to four week break to avoid ongoing carbon phobia. It will restore disturbed protein-carbohydrate balance and intestinal motility. When intermittent dieting, be careful not to make drastic changes: your diet must be balanced and strict, otherwise not only will all your previous efforts be wasted, but additional fat deposits will be added, and you will have to start fighting. Fighting excess weight again.