Carbohydrate-free diet - principles and menu for the week

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

To provide energy for the body and brain, our bodies usually use carbohydrates (glucose). Their 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 protein (muscle stores) and stored fat. This leads to rapid weight loss.

Depending on age, weight, physical activity and goals (weight loss, muscle mass gain, body drying), the body requires 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:

• The amount of carbohydrates consumed was reduced from 0 to 30 grams per day.
• Make sure to drink at least 8-12 glasses of water a day so that toxins are removed from the body.
• Since most foods consist of protein and fat, you need to focus on the benefits. It is important to reduce your consumption of trans fats and not to overuse saturated fats. For example, a 2018 study argues that a low-carb diet that favors plant-based protein and fat over animal sources is associated with lower mortality. Think not only about reducing your waistline, but also about your long-term health.
• Avoiding carbohydrates altogether is nearly impossible, as they are found in many foods. But first, those with a glycemic index above 50 should be avoided.

The most popular type of low-carb diet today is the keto diet, where 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 a protein-containing diet.

Advantages and Disadvantages of Carbohydrate Diet

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

Benefits of a carb-free diet

1. Replacing carbohydrates with protein affects the hunger hormone ghrelin, which makes you feel full and can reduce your daily snack and calorie intake.
2. Weight loss in the first few weeks will be rapid. This is mainly due to reduced fluid intake. Carbohydrate-rich foods not only contain a lot of water, but also excrete it through metabolism. This is why carbohydrate-free diets are often chosen by those who are trying to lose weight fast. A study of 79 obese adults found that over a 6 month period, 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.
3. Carbohydrate intake has a significant impact on blood sugar and insulin levels. Excess glucose is associated with many health problems such as type 2 diabetes, cancer, and cardiovascular disease. A diet that is low in carbohydrates reduces the likelihood of this occurrence.
4. According to research, a carbohydrate-free diet can reduce the symptoms of Alzheimer's and slow its progression.

Disadvantages of a carb-free diet

1. By reducing the amount of carbohydrates consumed, insulin levels decrease and the hormone glucagon increases, 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 build up in the body. This process can cause side effects including nausea, headache, bad breath, fever, sleep disturbances, etc. In addition, fatigue and drowsiness are common. Because of this, problems arise in everyday life, including significantly reducing the number of training sessions and lowering the quality of their performance.
2. Low-carb diets inevitably lead to fiber deficiency. Many studies show that the action of beneficial bacteria in our gut when we consume dietary fiber is critical to 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 such a diet to provide the body with a sufficient amount of vitamins, in particular groups B and C, and minerals such as potassium.
3. Prolonged adherence to diet can increase the risk of high cholesterol, osteoporosis, abnormal heart rhythms, and kidney problems.
4. The most common side effect of a carbohydrate-free diet is constipation or indigestion.

Who Is A Low Carb Diet Not Suitable For?

• Those with diabetes or chronic medical conditions that require close monitoring of their blood sugar levels.
• People with cardiovascular system, blood pressure and digestive tract problems.
• Pregnant and lactating women.
• The elderly, adolescents, and those with a low body mass index.
• People with food-related emotional or psychological problems, including eating disorders.

Before trying a carb-free diet, check with a professional to make sure it doesn't hurt 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 contain 0 or minimal carbs, not all of them are healthy. Some oils are processed and contain chemicals. In addition, most vegetable oils contain a lot of omega-6 fatty acids, which can trigger 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 soy, corn, canola and peanut butter.

Since the diet consists 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 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 often overlooked. Sour milk can be used to obtain protein, calcium, vitamin D and potassium. Milk and yogurt are the most carbs, but if you're not ready to cut them out completely, opt for products without added sweeteners or flavorings, and it's important to monitor serving sizes.

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

You also need to choose foods with a low glycemic index (up to 50). They are loaded with slow carbohydrates that take a long time to break down and give you a feeling of fullness. In general, keep in mind that they get their fat not from carbohydrates, but from a high-calorie diet and sedentary lifestyle.

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

Low carb healthy food

• Low-carb meat and animal products: chicken, beef, turkey, lamb, pork, eggs, butter, cheese
• Seafood: salmon, catfish, cod, shrimp, sardines, herring, anchovies, trout
• Seasonings: herbs and spices
• Low-calorie drinks: water, black coffee and tea
• Nuts and Seeds (Low Carbs): Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Pistachios, Cashews
• Non-starchy, fat-rich fruits and vegetables: broccoli, zucchini, bell peppers, eggplant, cucumber, 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, oats, bread, pasta
• Candies and pastries: cakes, pastries, sweets
• Carbonated and sweet drinks
• Fruits and berries: apples, oranges, bananas, kiwis, pears
• Starchy vegetables: peas, corn, zucchini, potatoes
• Legumes: chickpeas, chickpeas, lentils, peas
• Dairy products: milk and yogurt
• Seasonings with added sugar: tomato sauce, barbecue sauce, salad dressing
• Alcohol: beer, wine, liquor, sweet cocktails, port wine, vermouth

Carbohydrate-free menu for the week

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

Monday

Breakfast: omelet with mushrooms

Lunch: beef broth

Dinner: grilled turkey fillet with asparagus

Tuesday

Breakfast: flaxseed bread, guacamole and hard-boiled eggs

Lunch: miso soup

Dinner: zucchini baked in the oven 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, cucumber, feta and spinach

Lunch: Courgette noodles with steamed chicken cutlet

Dinner: Peppers stuffed with seafood

Friday

Breakfast: curd casserole

Lunch: mushroom soup

Dinner: steak and greens

Saturday

Breakfast: eggs with bacon

Lunch: brown rice with trout

Dinner: stewed cabbage with meat

Sunday

Breakfast: oatmeal with a dash of almonds and a hard-boiled egg

Lunch: boiled chicken with green beans

Dinner: seafood and green vegetable salad

Remember, a total and long-term ban on carbohydrate consumption is extreme, and extreme dietary habits are of little help. A proper diet should be balanced and contain all the necessary vitamins and nutrients for the body to function effectively. Experts have mixed reviews of low-carb and low-carb diets, but they all agree that such a diet should be short-term and should be adhered to for no more than 2 consecutive months.