Carbohydrate-free diet

Among the many types of weight loss systems, the carbohydrate-free method of weight loss occupies a special place. It is also used by professional athletes for so-called "drying". The main goal in this case is to get rid of subcutaneous fat and build muscle, providing them with beautiful relief. Before starting your diet, carefully study all its pros and cons, principles and contraindications.

The point

As its name suggests, a carb-free program is about reducing carbs in your diet, with a focus on fats and proteins. Many other protein diets are based on the same rules - Ducan, Montignac, keto diet. According to reviews, with a carbohydrate-free diet, the fiber line can be 5-10 kg in two weeks, depending on the initial body weight.

However, carbohydrates are impossible to completely give up, they are necessary for the normal functioning of the digestive system and nervous system. After all, carbohydrates are a source of energy for the body, so completely excluding them from the diet very quickly begins to feel regular headaches, drowsiness, fatigue, mood swings, low concentration and other "delights". Therefore, nutritionists recommend keeping 20 to 30 grams of carbohydrates in the food per day. However, products with a low glycemic index are preferred.

What is a GI

The glycemic index is the rate of absorption of carbohydrates in the diet, which increases blood sugar levels.

The measurement scale of the glycemic index (abbreviated GI) consists of 100 units. Accordingly, 0 is the minimum value, i. e. , products that contain no carbohydrate at all, and 100 is the highest possible. Foods with a high GI value saturate the blood with glucose very quickly, resulting in the body being replenished with extra calories. If no additional energy is needed at this point, it immediately turns into fat deposits. This provides the body with a source of reserve energy.

Remember, it is not high GI foods that interfere with leanness, but their uncontrolled use. With a particularly inactive lifestyle. For example, if you have just done a fitness workout, fast carbs will be beneficial by stimulating muscle growth. And if you just sit on the couch and watch TV, sweets and cakes will only spoil your shape and health.

Note:the actual GI index may vary depending on the amount of food consumed, how it is prepared, heat treatment, combination with other foods, and other factors. However, the numbers do not differ drastically: for example, brussels sprouts remain a low GI product in all cases (10-20 units), and the glycemic index of instant cereals will remain high.

Foods with a high glycemic index (95-70)

These include:

• White bread;
• buns;
• pancake;
• fried, boiled and mashed potatoes;
• rice noodles;
• instant porridge, including rice;
• Honey;
• cornflakes;
• sports drinks (PowerAde, Gatorade);
• sweet cakes;
• muesli with walnuts and raisins;
• pumpkins, watermelons and melons;
• milk chocolate and chocolate;
• carbonated drinks Pepsi and Coca-Cola;
• dumplings;
• chips;
• sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices;
• preserves and jams;
• rye and black yeast bread;
• jam;
• muesli with sugar;
• mashed potatoes;
• raisins;
• whole wheat bread;
• canned vegetables;
• Pasta with cheese;
• banana;
• sweet ice cream;
• long grain rice;
• mayonnaise;
• cereal;
• buckwheat brown;
• grapes and grape juice;
• ketchup;
• spaghetti;
• shortbread.

Low GI (50-5)

• Sweet potatoes (jam, jam);
• green buckwheat;
• basmati rice;
• unsweetened cranberry juice;
• orange, kiwi and mango;
• unsweetened apple juice;
• Brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• dried apricots and prunes;
• tomato juice;
• different types of cabbage: cauliflower, brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• rhubarb;
• bean curd (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

Important:even low-GI foods contain calories, so they need to be counted. There is no direct relationship between glycemic index and caloric content.

How It Works

To produce glucose and other energy sources, the body needs a substance called alanine. The body does not get enough carbohydrates, so it must use "fat reserves" to produce alanine. In order not to lose muscle mass, you need to consume protein foods.

Gradually you lose weight, your body cleanses and unloads. Strength and prosperity are guaranteed.

Note:alanine is an aliphatic amino acid that plays an important role in human energy metabolism. Due to the interaction of alanine and various biologically active compounds, other useful substances are formed in the body.

General principles

For fast and efficient results, we carefully monitor all aspects of this nutritional system:

1. Eat 5-6 small meals during the day. You have to forget about intermediate snacks.
2. The norm for daily drinking water is 2-2, 5 liters. Drink water before meals and half an hour after, but not at the same time.
3. Eat your last meal before seven or eight in the evening. If you suffer from an unbearable feeling of hunger in the evening, soak your stomach with a glass of water and then lie down.
4. Take vitamins and minerals.
5. Gradually reduce the amount of carbohydrates in the menu: approach the minimum value from the usual 150-200 g ratio - 20-30 grams.
6. Remove foods containing bread, sugar, coffee, starch (potatoes, beets, corn), high-GI fruits, semi-finished products from the diet; food labeled "dietary" or fat-free, alcohol is also unacceptable.
7. Only a few nuts and olive or flaxseed oil from vegetable fats are allowed.
8. Baking food is allowed, but again only in olive or flaxseed oil.
9. Don't forget to exercise. If it is completely unbearable to run in the morning or swim, take comfort in the fact that thanks to physical education, the skin will not sag after losing weight and the muscles will get a beautiful shape.

The basis of the diet

Foods you can eat without restriction:

• meat (beef, veal, rabbit, turkey);
• poultry eggs and offal (liver, tongue, heart);
• fish and seafood (sea fish fillet, shrimp, lobster, crab);
• dairy products (cottage cheese, sour cream, milk, unsweetened yoghurt);
• berries, citrus fruits and other fruits with a low geographical indication;
• vegetables (cabbage, peas and fresh beans, leafy vegetables and vegetables);
• nuts and seeds.

Advantages and disadvantages

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1. You can compile a menu of different permitted products to suit your taste. The diet will be different every day, which means that the diet is easily tolerated and painless.
2. No need to waste time preparing special meals.
3. Eligible meal costs.
4. Reliability, will lose weight very quickly.
5. Restricting the use of carbohydrate foods in the body produces ketones - substances that accelerate the burning process of adipose tissue. Ketones reduce appetite, give energy to the brain and act as antidepressants.

Cons

However, not all rosy, carbohydrate-free diets also have significant drawbacks.

1. As a result of consuming high-protein foods, metabolic products overload the liver and kidneys. They work very intensively, which can lead to the development of chronic diseases.
2. By rejecting carbohydrate foods, one deprives the body of vitamins and minerals. Therefore, experts recommend taking proven vitamins and supplements.
3. With a lack of carbohydrates in the body, ketone bodies are formed. They accumulate in the blood and then pass into the urine. People call this symptom "acetone in the urine, " which indicates a violation of fat and carbohydrate metabolism.
4. The body often does not want to accept a carbohydrate-free diet, so a person has unpleasant symptoms: weakness, nausea, constipation or, on the contrary, diarrhea.
5. A protein-rich food is high in fat, so be careful on your menu.

Menu

As mentioned earlier, this diet does not have a strict menu, you can compile it yourself.

7 days

Monday

• Morning: omelette with cheese or eggs; sugar-free coffee or orange juice; diet loaves.
• Day: vegetable soup with chicken soup; chicken with rice; a glass of kefir; you can use vegetable salad with olive oil instead of rice.
• In the evening: assorted cucumbers and tomatoes, flavored with lemon juice; low fat cottage cheese; grapefruit.

Tuesday

• Morning: low-fat yogurt; a piece of cheese; orange or apple.
• Day: vegetable soup with beef soup; boiled veal; kefir or apple juice.
• Evening: boiled cauliflower with mushrooms; boiled eggs; dried fruit compote.

Wednesday

• Morning: oatmeal on the water; curd curd; green tea.
• Day: fish soup without potatoes; cooked fish; celery salad; coffee.
• Evening: turkey with vegetables; tomato juice; Greek salad.

Thursday

• Morning: scrambled eggs with tomatoes; apples; rosehip broth.
• Day: cheese soup; boiled breasts with vegetables; yogurt.
• In the evening: buckwheat porridge; boiled beef; juice.

Friday

• Morning: cottage cheese with sour cream; boiled eggs; sugar-free coffee.
• Afternoon: vegetable soup with green sorrel; fish fried in olive oil; green tea or berry juice.
• Evening: cabbage salad; beef steak; herbal tea.

Saturday

• Morning: 2 eggs; oatmeal and tea.
• Day: chicken soup without potatoes; millet porridge; yogurt.
• In the evening: boiled fish; cucumber and tomato salad; rosehip broth.

Sunday

• Morning: cottage cheese and berry foam; baked apple.
• Day: turkey bran; fried fish; tomato juice.
• Evening: beef liver; steamed cauliflower; compote.

10 days

One day

• Breakfast: two soft-boiled eggs; with the addition of assorted cucumbers and tomatoes Chinese cabbage (seasoned with 1 teaspoon of olive oil); coffee without sugar or rosehip broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: grilled breasts; radish and lettuce leaves lettuce; green tea.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: steamed lean fish fillet; fried eggplant or zucchini with cheese.

2 days

• Breakfast: two egg omelettes with tomatoes; natural yogurt with pieces of fruit; coffee without sugar and milk.
• Lunch: a glass of kefir and an orange.
• Lunch: flounder fillet; vegetable stew from tomatoes, zucchini, broccoli, leeks.
• Afternoon snack: cucumber stuffed with grated cheese (45 gr. ).
• Dinner: grilled beef steak; spinach, arugula and avocado salad; beet juice.

3 days

• Breakfast: two egg omelette with tomatoes; two slices of celery and 45 g of grated cheese; rosehip broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: cooked mackerel fillets; broccoli, leek and tomato puree soup.
• Afternoon snack: a glass of kefir with berries.
• Dinner: grilled pork fillet; steamed cauliflower with 1 tsp. olive oil; herbal tea.

4 days

• Breakfast: natural yoghurt with pieces of fruit; two soft-boiled eggs; green tea.
• Lunch: two slices of celery and a slice of cheese.
• Lunch: grilled tuna fillet; salad with white cabbage, radish and cucumber.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: breast; zucchini pancakes; coffee.

5 days

• Breakfast: cottage cheese casserole with berries; herbal tea.
• Lunch: small portion of Caesar and chicken breast.
• Lunch: flat fillet; assorted white cabbage, cucumber and radish with olive oil.
• Dinner: beef steak; oven baked asparagus sprinkled with grated cheese.

6 days

• Breakfast: low-fat cottage cheese with berries and green tea.
• Lunch: grilled breast and salsa salad.
• Lunch: salmon fillet and mushroom pasta soup.
• Afternoon snack: two slices of celery and 45 g of low-fat cheese.
• Dinner: steamed breast and asparagus with grated cheese.

7 days

• Breakfast: an egg omelette with tomatoes and herbs; natural yogurt with pieces of fruit; coffee.
• Lunch: a small serving of Caesar flavored with olive oil, lemon juice and spices.
• Lunch: flounder fillet and roasted cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: breast and a serving of Mexican guacamole salad and herbal tea.

We start from the eighth day. In this version, you can drink a glass of low-fat milk or kefir at night.

Hard variety

This option is only suitable for highly motivated people with good health and strong willpower.

• One day. We eat one boiled egg every 10 hours from 10 a. m. Only 5 eggs a day.
• 2. During the day, eat 1 kg of lean fish in small portions cooked without salt.
• 3. 2 boiled breasts without salt.
• 4. 5 boiled potatoes.
• 5. Half a pound of cooked beef or veal.
• 6. 2 kg of any fruit other than bananas.
• 7. 2 kg of vegetables, excluding potatoes. Method of cooking: cooking, steaming, grilling.
• 8. 1 kg of low-fat cottage cheese.
• 9. 2 liters of low-fat kefir.
• 10. Drink rosehip decoction throughout the day.

14 days

One day

• Breakfast: two boiled eggs, tea or coffee without sugar.
• Snack: 100 g of low-fat cottage cheese.
• Lunch: 200 g boiled pollen, rosehip broth.
• Afternoon snack: white cabbage and cucumber salad.
• Dinner: 100 g of boiled pollo.

2 days

• Breakfast: oatmeal, eggs, green tea.
• Snack: a glass of kefir or natural yogurt with berries or pieces of fruit.
• Lunch: buckwheat porridge and grilled breast 100 g.
• Afternoon snack: assorted cucumbers and tomatoes.
• Dinner: cooked pollock 100 g.

3 days

• Breakfast: oatmeal, eggs, green tea.
• Snack: green apple.
• Lunch: a serving of brown rice and 100 g of chicken breast.
• Afternoon snack: curd with cottage cheese.
• Dinner: brussels sprouts salad.

4 days

• Breakfast: omelette with two eggs. Tea or coffee without sugar.
• Snack: pollock or steamed breast 100 g.
• Lunch: boiled pollock 200 g, fried vegetables (zucchini, eggplant, different types of cabbage).
• Afternoon snack: assorted vegetables 200 g.
• Dinner: grapefruit and apple juice.

5 days

• Breakfast: oatmeal and boiled eggs.
• Snack: vegetable salad, 50 g of low-fat cheese.
• Lunch: boiled rice and breast, vegetables 100 g.
• Afternoon snack: carrot salad and low-fat cottage cheese, 100 g each.
• Dinner: a green apple and unlimited cabbage.

6 days

• Breakfast: two egg omelette with tomatoes.
• Snack: vegetable salad 150 g or 100 g of cottage cheese.
• Lunch: boiled rice and chicken breast.
• Afternoon snack: carrot salad in olive oil and cabbage.
• Dinner: 100 g of pollock and a glass of kefir.

7 days

• Breakfast: oatmeal with boiled eggs. Tea with a spoon of honey.
• Snack: apple or orange.
• Lunch: 200 g of boiled beef and pearl barley porridge.
• Afternoon snack: 100 g of cottage cheese.
• Dinner: 200 g of vegetable salad with a slice of cheese.

8 days

• Breakfast: two boiled eggs, an apple, green tea.
• Snack: orange.
• Lunch: buckwheat porridge or rice with pollock (150 g).
• Afternoon snack: boiled breast 200 g.
• Dinner: vegetable salad 200 g.

Day 9

• Breakfast: a glass of kefir and an omelette.
• Snack: cabbage salad with cucumber 200 g.
• Lunch: boiled rice and breast.
• Afternoon snack: carrot salad.
• Dinner: vegetable salad and a small grapefruit.

10 days

• Breakfast: oatmeal, eggs and tea with a spoonful of honey.
• Snack: vegetable salad 100 g.
• Lunch: a serving of rice, chicken slices with stewed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: low-fat cottage cheese and green apples.

Day 11

• Breakfast: two soft-boiled eggs, green tea or unsweetened coffee.
• Snack: orange and a handful of nuts.
• Lunch: 200 g grilled fish.
• Afternoon snack: tomato juice 200 g.
• Dinner: beef steak 150 g.

Day 12

• Breakfast: oatmeal and eggs, coffee.
• Snack: 50 g of low-fat cheese.
• Lunch: 200 g of lentil soup, fish cakes.
• Dinner: banana and carrot juice.

Day 13

• Breakfast: vegetable salad, coffee and a bun.
• Snack: cabbage salad.
• Lunch: steamed fish cakes and buckwheat porridge.
• Afternoon snack: an apple and a glass of kefir.
• Dinner: salmon steak, salad leaves.

Day 14

• Breakfast: scrambled eggs from two eggs with a slice of bacon.
• Snack: 50 g cheese and two slices of celery.
• Lunch: a serving of brown rice and boiled breasts.
• Afternoon snack: 200g sour cream.
• Dinner: vegetable stew and herbal decoction.

For a month

You can create your own diet for such a long time while following the recommendations below:

First week (introductory). In the morning we eat complex carbohydrates, for snacks and lunch - proteins and complex carbohydrates 50/50, for afternoon snacks and dinner - protein meals. Sweet and starchy foods are completely excluded, but vegetables and fruits with low GI can be added. The goal of the first week is to prepare the body for a carb-free diet.

Second week. We consume the following: eggs (2 pieces a day), low-fat cottage cheese, 1% kefir, 0, 5% milk (a glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or fried sea fish, seafood, freshvegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one to 14. 00 per day), 1 tablespoon for dinner. a spoonful of bran.

Third week. Low-fat cottage cheese, eggs (2 - whole, 2 more - protein only), boiled breast, boiled or fried sea fish, cucumber (one piece a day), herbs, bran, 1 tbsp. spoon three times a day.

Fourth week. 2 cooked chicken breasts a day, boiled egg whites (7-8 pieces a day), a lot of parsley, bran.

We dry

This term has entered everyday life on the part of fitness and bodybuilding. It is used by athletes to burn fat while maintaining muscle mass.

What you need to know

1. Even if you dry according to all the rules, it is not safe at all. The kidneys and liver are overloaded, causing weakness and lethargy, exacerbation of chronic diseases, and gastrointestinal disorders.
2. If you don’t exercise, you won’t lose fat, it will be a normal low calorie diet. You can’t expect miracles from him, but health problems can be expected.
3. Drying only makes sense if you have been involved in sports before and have such muscle mass that you need to get rid of the fat layer. If there are no pronounced muscles under the fat layer, it will be more effective to omit flour, fatty and sweet foods.
4. It’s a lengthy process and doesn’t sound like a quick, pre-holiday weight loss. Short-term drying (to prepare for the competition) takes one to two weeks, and long-term (gradual) drying takes five to seven weeks. Only a gradual can help tighten the figure.
5. It is held up to twice a year.

Perfect drying performance

1. The liver should be supported two weeks before the start of drying. This helps the liver protectors - prophylactics that have a positive effect on the liver.
2. During this time, the body should not experience any stress: travel, wedding, occupation, urgency at work. Therefore, plan your drying period carefully.
3. It is not recommended for women to "dry" for more than a month and a half, otherwise hormonal disorders will follow. There is an exit at the end of the process. In terms of duration, it is the same as drying itself.
4. Training during this period should be short but very intense. Cardio training should be no more than half an hour and strength training 45 minutes.
5. The caloric content of the diet is only 300-350 calories less than usual. The low-calorie menu (up to 1200 kcal per day) is only suitable if it weighs 55 kg or less before drying.
6. Protein shakes and other dietary supplements are used in consultation with the coach.

Nutritionists strongly warn: drying is not just a carbohydrate-free diet, it is too serious a process to do on its own, at home. Experiments can negatively affect health.

Contraindications to a carbohydrate-free diet

Before starting such a diet, consult your doctor in the following cases:

1. If you have recently had surgery.
2. You have kidney, liver or gastrointestinal problems.
3. He has a chronic illness.

The diet is strictly prohibited:

• Children under 18;
• lactating and pregnant women;
• food allergy to protein products.

Carbohydrate recipes

To make your menu delicious and varied, we offer some simple recipes.

Chicken balls with cheese

Take 0, 5 kg of chicken fillet and roll through a grinder. A pinch of salt, pepper and two minced garlic cloves enhance the flavor. Mix everything well. Beat a raw egg. Grate 200 gr on a coarse file. hard cheese and the resulting shavings are also added to the minced meat. Stir again. Grease a baking sheet with olive oil and shape into small meatballs. Bake in a 200 ° C oven for 20 minutes. When browned, turn over to the other side. Serve hot, sprinkled with herbs.

Liver casserole

Take one kilogram of beef liver, rinse thoroughly in cold water and grind with a grinder until pureed. Finely chop an onion and 200 gr. with champignons. Whisk 4 egg whites. Add 2 tbsp. tablespoons oat bran. Mix the whole mass well. Put in a form smeared with olive oil and bake in the oven at 180 degrees for 40 minutes. You can use sugar-free kebab spice during cooking.

Casserole option is also possible without onions and mushrooms.

Light chicken salad

Bring to a boil 100 gr. chicken fillet. Drain the soup, it will be useful for soup. Take 50 gr. lettuce leaves and cut into strips. Cut the finished fillet, cucumber, tomato and boiled egg into cubes. Combine all ingredients and add a drop of olive oil.

Mushrooms fried in eggs

Take half a pound of fresh mushrooms, chop finely, boil in salted water and place in a colander. When the liquid is drained, place the mushrooms in the pan and fry them slightly in olive oil. Then transfer to a baking sheet and sprinkle with herbs. Salt and pepper to taste. Use a spoon to make two holes in the dough and pour in the raw eggs. Bake in the oven until the eggs are done.

Pumpkin pancakes

Take 200 gr. pumpkin and grate. Beat a raw egg into the resulting mass. Add 4 tablespoons. tablespoons flour and a pinch of soda. Stir the pumpkin dough until smooth. Make the pancakes and bake at 200 degrees. Sprinkle with grated cheese in advance. Instead of baking, the pancakes can be easily baked.

Exit the diet

How to get out of the diet correctly:

1. Gradually return to your normal diet, adding new foods every week. For example, seven days after the end of the marathon, enter the dough into the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, etc.
2. Continue to consume fragmentarily: in small portions several times a day. Nutritionists say 5 meals a day is much healthier than a rarer meal.
3. Follow the green sign rule. It sounds like this: half is filled with leafy greens and crispy vegetables. A quarter of the plate: cereals - rice, bulgur, beans and the second quarter: healthy protein-sized foods the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrates consumed per day increases by only 30 grams. It’s great to have these slow carbs.
5. Don't forget to exercise. There is no need to spend evenings in the gym, you can just walk at a fast pace and do light exercises in the morning.
6. Limits fat intake.