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Carbohydrate-free diet: a list of foods you can eat to lose weight
This diet is effective in eliminating subcutaneous fat and is formulated for weight loss. Consider what kind of food is low in carbohydrates, how long you need to adhere to a carbohydrate-free diet, and how to get out of it.
A carbohydrate-free diet involves temporarily eliminating carbohydrates from the diet. It is often used in medical nutrition. But is everything so harmless to the body?
“This diet gives significant results, but only if it is combined with active physical activity. It is not recommended to sit on such a diet for a long time, no more than two weeks, with constant monitoring of health, ”comments our expert gastroenterologist Alexandra Myznikova and continues to talk about the main laws of weight loss.
– A carbohydrate-free diet implies the elimination of carbohydrates, or rather, a strong decrease in the amount of carbohydrates consumed to 20-40 g per day. Carbohydrates are the body’s main source of energy. A large number of them are found in cereals, dairy products and bread.
Carbohydrate food is primarily food of plant origin: vegetables, fruits, herbs, berries. As well as pastries, chocolate and so on. Often, with such a diet, nuts and seeds are left in the diet.
Pros and cons of a carb-free diet
Why is this diet good? The so-called “drying” was originally invented for athletes, they were widely used before the competition, when it was necessary to quickly and effectively reduce body weight by reducing the amount of fat.
Athletes ate only protein foods, but there were restrictions. If meat, then this is not fatty pork, but lean beef, rabbit, chicken or turkey, chicken eggs, low-fat cottage cheese, low-fat kefir and yogurt. And they completely excluded carbohydrates or reduced their intake to 20 g per day, which were allowed to be consumed only before training. In this case, daily workouts were used twice a day. This diet has been producing good weight loss results for a week. As a rule, it does not harm the sports organism.
Doctors note that with a carbohydrate-free diet, blood pressure decreases, and belly fat is absorbed faster. However, the lack of fiber in the diet leads to problems with the gastrointestinal tract. With a decrease in carbohydrates, sleep problems begin to be observed, concentration is impaired and memory suffers.
Many patients, when switching to a carbohydrate-free diet, noted frequent headaches, irritability, and nausea. There are a large number of mono-diets, nutritionists and doctors agree that long-term maintenance of such diets is harmful to the body.
Such a diet is strictly prohibited during pregnancy and lactation.
The consequences of using such a diet for women
What are the consequences of this diet for a young woman who also wants to lose weight?
A decrease in carbohydrates in the diet threatens that the body does not receive enough sugar, which the brain feeds on. Accordingly, dizziness and depression begin. The body receives less vitamins and minerals, and the so-called carbohydrate starvation begins. Plus, the body is rebuilt to process proteins and fats, fats are easiest for it to process if there are no carbohydrates. During the processing of fats, ketone bodies, the precursors of ammonia, are released, this substance is quite toxic, and it has a very negative effect on the brain. Long-term maintenance of such a diet poisons the brain.
Permitted products
Foods that can be consumed during a carbohydrate-free diet:
beef,
pork tenderloin,
turkey,
rabbit,
hen,
chicken and quail eggs,
lean fish
shrimp
squid,
crabs
low-fat dairy products,
cottage cheese is low-fat,
cheese,
sea kale,
mushrooms,
cranberry,
lemon,
spinach,
lettuce leaves,
from drinks you can coffee, tea, fruit drink, water.
In order to avoid constipation on a protein diet, it is necessary to increase the amount of fluid consumed from 1,5 to 2,5 liters per day. This is necessary to stimulate the bowels.
With a protein diet, any vegetables, fruits, smoked meats and sausages, baked goods, legumes, cereals and sweets are prohibited.
Such a diet threatens with vitamin deficiency, and during this period it is imperative to use dietary supplements and complex vitamins, minerals, fat-soluble vitamins (A, E, D).
A carbohydrate-free diet can be adhered to for no more than two weeks, since a mono-diet after this period begins to harm. Any diet without exercise will not work. It is better to work hard these two weeks and achieve tangible results than to lie on the couch for this period and poison the brain. Sport distracts the body from hunger and gives a tangible result in losing body weight.
Out of the diet
After two weeks, you need to smoothly get out of the carbohydrate-free diet and start adding carbohydrates at 5-10 g per day. Gradually introduce fruits and vegetables into the diet. The way out of the diet is individual for everyone, and a person himself should feel it. There should not be a large load on the body at once, since the kidneys, liver and brain are affected. The exit should be as gradual as possible.
Any effect on the body must be approached wisely, any diet must be under the supervision of a specialist, with regular tests. Only then will it be beneficial.