A carbohydrate-free diet is a dream of losing weight. Weight loss on this diet is slow, but soft and comfortable for a person. The undoubted advantages of a carbohydrate-free diet include a large list of products allowed for consumption.
This is the most popular diet among athletes who are engaged in bodybuilding. Adhering to this diet, it is very difficult to experience an obsessive feeling of hunger or faint.
- 1 The essence of diet
- 2 Power principle
- 3 Contraindications for diet
- 4 Features diet food
- 5 Sample menu for the week
- 6 The right way out of the diet
- 7 Conclusions
The essence of diet
Carbohydrates, mainly mono- and disaccharides, are energetic material for human life. The main energy carbohydrate in the human body is glucose. All soluble carbohydrates are broken down to this monosaccharide. Glucose in the body in its pure form does not accumulate.
Its main source (in case of deficiency) is glycogen – a complex carbohydrate that deposits glucose in the muscles and liver. Glycogen begins to form only when the amount of glucose received and formed in the human body begins to exceed its tissue intake. When there is already a lot of glycogen in the liver and muscles, excess glucose begins to be converted into fats, that is, hated kilograms.
The essence of a carbohydrate-free diet is to eliminate as much as possible carbohydrate foods — sources of glucose — from the diet. Under conditions of hypoglycemia (lowering blood glucose levels), glycogen begins to break down. As a result, the figure becomes slimmer, and the muscles – the relief. These tasks and pursues carbon-free diet.
The main thing here is not to overdo it: after the breakdown of fats by subcutaneous tissue, fat pads around the internal organs begin to break down, which is fraught with their omission. If the diet continues further, to obtain glucose, the body begins to destroy its own proteins, primarily muscles.
In order for a carbohydrate-free diet to complete all the tasks assigned to it, it is necessary to follow the basic principles of dietary nutrition:
- It is necessary to eat in small portions, at least 5-6 and no more than 7 once a day.
- The volume of “free” liquid (pure water, unsweetened compotes and teas, juices without salt and sugar) that enters the body per day should be 2 l (no less and no more).
- The diet is deficient in vitamins and minerals, therefore, additional intake of mineral-vitamin complexes is required.
- The last meal should be no later than 4 hours before bedtime.
- The maximum duration of the diet – 3 week. If a second course is needed, then after the previous one, at least 2 weeks should pass.
- Daily calories for carbohydrates should not exceed 250 kcal. This means that during the day you can eat foods with a low carbohydrate content, but in the amount of their amount in food should not exceed this amount. You can find out the carbohydrate content of a particular product from the manufacturer’s label on the package or from publicly available product tables with their food and energy values.
- Carbohydrates can be counted in another way: 5 g of carbohydrates is taken as 1 conventional unit (in.). Daily carbohydrate load during the diet should not exceed 25 conventional units for the first course and 12 conventional units – for repeated.
- The diet should be enriched with proteins and vegetable fats.
But completely eliminate carbohydrates from the diet can not be. Without carbohydrates, the oxidation of fats in the body is hampered, and the oxidized products of fat metabolism have a toxic effect on the cells.
Contraindications for diet
A carbohydrate-free diet is effective, but it is not harmless. She can not be too carried away. Protein load affects the kidneys, so in no case can not violate the water regime of the diet. The decay products of protein should be removed in a timely manner with urine.
Such a diet is not suitable for pregnant and lactating women, because it can disrupt the formation of the fetus in the womb and degrade the quality of milk. It is also contraindicated in children and old people who need a complete and balanced diet.
It is forbidden to sit on a carbohydrate-free diet for people with gout and urolithiasis. The consumption of high-protein foods leads to an increase in their degradation products – purine bases, the exchange of which is disturbed in these diseases.
Weight loss with a carbohydrate-free diet is not recommended for:
- diabetes mellitus;
- malfunction of the heart;
- vascular pathologies;
- impaired renal excretory function;
- addiction to constipation;
- liver disease;
- mental disorders.
Before starting a diet, you should visit your doctor or local doctor to rule out pathologies that may worsen during a carbohydrate-free diet. The doctor will also help you choose the right vitamin and mineral complex.
What you can eat
The main products that are allowed for use on a carbohydrate-free diet include:
- low-fat types of meat (poultry, rabbit, beef);
- offal (heart, liver, tongue);
- low-fat river species or oily sea fish (pike perch, crucian carp, herring, mackerel, tuna);
- seafood (mussels, squid, shrimp);
- low-fat dairy products (milk, yogurt, kefir, cottage cheese);
- cereals (buckwheat, pea, oat);
- vegetables (legumes, cabbage, tomatoes, cucumbers, radishes, beets);
- green leafy vegetables (parsley, dill, lettuce, cilantro, arugula, basil);
- refined vegetable oils (olive, sunflower, linseed);
- fresh juices (without salt and sugar);
- brewed teas (without flavors and fruit additives);
- brewed coffee without cream and sugar.
These products should be used to prepare a variety of dishes. Permissible cooking methods are boiling, stewing, baking, steaming and grilling, and even frying.
Be sure to use some of the vegetables raw. So in the intestine gets plant fiber, normalizing stools. The regularity of the stool should be monitored and, if problems arise with it, you should take fiber separately or drink laxatives.
In addition to the main ones, as part of the diet, auxiliary products can also be consumed. These include sweet fruits (bananas, apples, peaches, grapes, pears, apricots, tangerines, oranges, grapefruit), berries (cherries, raspberries, strawberries, strawberries), starchy vegetables (green peas, potatoes), melons (melon, watermelon ), nuts. These foods should be eaten occasionally and in small quantities, observing the daily intake of carbohydrates.
What not to eat
To diet brought good results, you must avoid carbohydrate foods:
- cereals (rice, wheat, barley);
- bakery and muffin;
- cookies and gingerbread;
- jams and jams;
- dried fruits;
- ice cream
Sweet and carbonated drinks also belong to the category of prohibited foods.
Features diet food
A carbohydrate-free diet is most often used for losing weight or for the process of drying in bodybuilding. Dietary diets, depending on the purpose of their use, have some peculiarities.
Food for drying
Drying in bodybuilding – the process of selective weight loss of an athlete, in which the body gets rid of subcutaneous fat, while maintaining all muscle mass. After drying, each muscle stands out on the body on the body, and in combination with regular workouts, this creates a unique relief on his body.
If a carbohydrate-free diet is used for drying, then the calorie content of the diet in it should be 300-350 kcal less than the daily requirement of the athlete. At the same time, daily training is necessary: without them, a diet will be meaningless.
Nutrition for weight loss
A carbohydrate-free diet for weight loss, in addition to counting the carbohydrate load, implies a restriction of daily calories to 1200-1400 kcal. For weight loss is often used weekly or two-week diet, at least – a diet for a month. During the diet should follow all the basic principles of diet, set out above.
A carbohydrate-free diet contains few vitamins and minerals, so the diet menu should be as diverse as possible.
To follow the diet was easier, you need to pre-make a menu for each day. At the same time, the more such developed one-day menus will be, the easier it will be to create a menu for a week or a month, alternating one-day rations in random order.
When making a diet, it is necessary to give preference to simple dishes cooked with minimal cooking. You can also take the usual recipes for dishes by removing carbohydrate products from them or replacing them with products with a lower carbohydrate content. As a snack, you must use fresh vegetables or unsweetened fruits.
The following is a sample menu of a carbohydrate-free diet for a week.
The first day
Breakfast: scrambled eggs with skimmed milk, carrot juice without sugar.
Lunch: fish soup with carrots and zucchini, a sea cocktail, low-fat kefir.
Dinner: baked chicken breast, tomato and cucumber salad, green tea without sugar.
Breakfast: cottage cheese with raspberries, black tea without sugar.
Lunch: soup with potatoes without potatoes, vegetable stew, tomato juice.
Dinner: beef stew, cabbage salad, uzvar without sugar.
The third day
Breakfast: oatmeal with peach, coffee without sugar.
Lunch: buckwheat soup with meat without potatoes, steamed vegetables, mineral water without gas.
Dinner: chicken chop, boiled asparagus beans, cherry sugar-free compote.
Breakfast: cottage cheese casserole, herbal tea without sugar.
Lunch: chicken puree and broccoli soup puree, egg and green onion salad with sour cream, orange juice.
Dinner: fried fish, boiled cauliflower, yogurt.
Breakfast: pumpkin pancakes with sour cream, salad of radish and green onions, green tea without sugar.
Lunch: kharcho soup with beef without potatoes, stuffed cabbage rolls, uzvar.
Dinner: boiled egg, sautéed eggplant, kefir.
Breakfast: beef steak, fresh cucumber, mineral water without gas.
Lunch: chicken broth, chicken pilaf, tomato juice without salt.
Dinner: meat salad, grilled vegetables, black tea without sugar.
Breakfast: boiled rice, minced chicken meatballs, coffee without sugar.
Lunch: soup with ground beef meatballs, boiled egg, rosehip broth.
Dinner: grilled mackerel, tomato and cucumber, yogurt.
The right way out of the diet
To maintain the result of losing weight after a diet, you should follow some rules:
- continue to limit carbohydrates to 40 conventional units per day;
- the number of meals should not be reduced;
- daily moderate exercise;
- animal fat must be avoided.
It is very useful to follow the so-called rule of “green dish”. According to this rule, the plate must be divided conditionally into 4 equal parts. Two pieces on a plate should be filled with fresh green vegetables, a third – cereal from cereals or legumes, and the fourth – protein food of animal origin (meat, fish or egg).
A carbohydrate-free diet is a good dietary option for weight loss and the drying process in sports. Its essence is to limit the amount of carbohydrates consumed, but to enrich the diet with protein and vegetable fats. Such a menu in combination with physical activity helps to effectively burn subcutaneous fat, making the figure slimmer, and the muscles – relief.
During the diet, foods with a minimum carbohydrate content are allowed: lean meats, fish and seafood, low-fat dairy products, eggs, non-starchy vegetables, and unsweetened fruits. Be sure to follow the drinking regime, drinking 2 l “free” fluid per day. Forbidden foods include: bakery products, muffins, any pastries, sweets, marmalade, sweet fruits and berries, potatoes.
Staying on this diet is possible only in the absence of diseases of internal organs. Carbohydrate-free diet is contraindicated for people with gout, urolithiasis, chronic diseases of the digestive tract, cardiovascular system, kidneys. Pregnancy, breastfeeding, child and senile age are contraindications for this diet, since during these periods of life you need a full and varied diet.
To make the diet easier to follow, it is advisable to develop an indicative menu for the week, which will consist of dishes with simple recipes that do not take much time.