A diet without carbohydrates is considered one of the most effective.
It is easily tolerated, as it is not necessary to starve, and you can cook a lot of interesting and tasty dishes.
The essence of the diet - limiting the intake of carbohydrates, both simple and complex.
Principles of a carbohydrate-free diet
The creators of the diet claim that such a technique will cause the body to adapt to burning fat. In the usual diet, carbohydrates are used for energy. As soon as their deficiency occurs, the body first uses glycogen reserves contained in muscles and liver, and then fat depots.
A carbohydrate-free diet is actually very effective. To lose weight on it for a week can be three to five kilograms. Even if the weight goes away slowly and the weights hand is not very convincing, then centimeters from the waist and hips just melt, the face “pulls up”. Compliments are inevitable!
However, there is nothing good in the long rejection of carbohydrates. Irritability is still half the problem. But the burden on the kidneys due to protein foods is large. Therefore, it is impossible to sit on a carbohydrate-free diet for more than two weeks. Be sure to need a break, after which you can again return to the system. And it is best to use the optimism that will appear after good results, for the transition to proper nutrition.
The principles of carbohydrate-free nutrition are as follows.
• Refusal from carbohydrate products, i.e. mainly carbohydrates. It's all flour, pasta, rice and other cereals, starch, sugar, honey, alcohol, fruit.
• Strict water regime - at least one and a half liters of pure non-carbonated drinking water.
• Fractional nutrition: the number of meals is increased to five to six times.
• Mandatory intake of vitamin complexes.
A complete rejection of carbohydrates is not required, and this is very good news. All non-starchy vegetables, berries, citrus fruits, unsweetened drinks are allowed from carbohydrate food.
Restrictions and contraindications
The first week of a diet without carbohydrates is the most difficult: the permissible rate of carbohydrates is no more than 20-25 grams per day. And this is taking into account the fact that carbohydrates are contained in protein foods. So, kefir, which is usually attributed to the protein group, actually contains more carbohydrates than proteins. So you have to arm yourself with a calculator and weights. If you exceed the carbohydrate rate, the sense of the diet will not.
In the second week, the rate of permitted carbohydrates grows to 40 grams per day. You must also ensure that the caloric content of carbohydrate food was not higher than 250 kcal.
The basis of nutrition are protein products: meat (if possible lean), egg, fish, chicken. Cheese should be eaten with care due to the high carbohydrate content of some varieties. Despite the fact that the ban on the use of fat on a carbohydrate-free diet is not, it is necessary to limit their consumption. In any case, monitor the calorie intake. Steamed dishes are welcome.
Protein is not limited, however, it is not recommended to exceed calories. Protein diet will not feel hunger for a long time, it is well saturated, so it’s difficult to sort out calories.
A diet without carbohydrates can not be applied to people with any disruption of the kidneys. Sick kidneys simply can not excrete such a large amount of degradation products of protein. Instead of a great self-renewal, you can please your friend list with photos from the hospital ward.
It is not necessary to lose weight according to this scheme, even if the intestine is weak, lazy, prone to constipation. The restriction of carbohydrates leads to the disappearance from the diet of fiber - the main "driving force" of the intestine. Constipation guaranteed. Immunity decreases, the body slags, the state of health suffers.
Menu for seven days: a diet without carbohydrates
Making a menu for the week is pretty simple. You just need to calculate the permissible amount of carbohydrates. The set of products listed is approximate.
Monday
• Breakfast: cheesecakes with sour cream.
• Lunch: kefir.
• Lunch: chicken breast stewed in sour cream or fried. Garnish with broccoli.
• Dinner: fish baked under a cheese crust.
• Before bed: kefir.
Tuesday
• Breakfast: two boiled eggs, an orange.
• Lunch: 150 ml of kefir.
• Lunch: chicken breast stuffed with olives and cheese.
• Lunch: cottage cheese.
• Dinner: fish baked in foil with a side dish of broccoli.
Wednesday
• Breakfast: baked apple stuffed with cottage cheese.
• Lunch: kefir.
• Lunch: chicken soup with greens, vegetable sliced from tomato and cucumber halves.
• Snack: coffee and low carbohydrate cheese.
• Dinner: cheesecakes with sour cream.
Thursday
• Breakfast: cottage cheese casserole.
• Lunch: orange.
• Lunch: ear without potatoes.
• Lunch: kefir.
• Dinner: chicken steak baked with tomato ketchup with garlic.
Friday
• Breakfast: scrambled eggs with ham or cheese.
• Lunch: coffee with mozzarella.
• Lunch: boiled chicken and spinach.
• Snack: orange.
• Dinner: syrniki sour cream.
Saturday
• Breakfast: omelette with cheese.
• Lunch: apple.
• Lunch: boiled beef under a cheese crust.
• Snack: coffee and cheese.
• Dinner: Fish, baked in foil with a slice of lemon and spices.
Sunday
• Breakfast: cheesecakes with sour cream.
• Lunch: kefir.
• Lunch: chicken cutlets with courgette mashed potatoes.
• Snack: apple.
• Dinner: boiled chicken with sour cream sauce.
If you precisely follow the principles of diet, then on the third day the reflection will begin to delight.
From the second week the amount of carbohydrates increases. You can make the portions more voluminous or supplement the menu of each meal with another component.
Menu option - a simple list of products for each day, which can be varied as you like.
Monday
• 200 grams of cottage cheese, boiled chicken. One apple. For half a liter of kefir and chicken broth.
Tuesday
• 150 ml of natural yogurt. One egg and four egg whites. 200 grams of fish and chicken. 300 ml vegetable broth.
Wednesday
• 200 grams of chicken and fish. One hundred grams of cottage cheese with a spoon of sour cream. An Apple.
Thursday
• Two eggs (or proteins of four eggs), 150 ml of natural yogurt, 150 grams of lean pork.
Friday
• 200 grams of cottage cheese, carbohydrate-free cheese, 200 grams of lamb stew and fish, an apple, a glass of kefir.
Saturday
• A jar of natural yogurt, two hundred grams of chicken, meat broth with a piece of meat and greens, carbohydrate-free cheese.
Sunday
• Egg whites (no more than four), half a liter of kefir, 200 grams of chicken and 300 grams of chicken broth with greens.
What products should pay attention?
In the meat group in addition to chicken, beef, lamb, you can include turkey, veal and rabbit meat. Good and offal: tongue, chicken hearts and stomachs, liver. Instead of chicken, you can take duck or quail eggs.
Fish can be used any. If not fresh, eat canned. Cutting fish allowed shrimp and other seafood.
Vegetables for a diet without carbohydrates must be selected wisely. Starchy unacceptable: no potatoes, radishes, carrots. But leafy greens, green beans, cucumbers, tomatoes, bell peppers, zucchini, onions can be included in the diet, calculating the daily rate of carbohydrates.
From fruit you can eat one serving of green apples, oranges, pomegranates, grapefruits. You can drink tea with lemons, and sometimes indulge yourself with a handful of berries: currants, cranberries, raspberries, strawberries. Do not damage the diet five to eight nuts, a handful of seeds, a spoon of sesame.
Important points of a carbohydrate-free diet
It is very important to make each meal of the same size and saturation. You can not ignore breakfast and overeat for dinner. The weight of the serving should be approximately 250-300 grams.
It is important to observe the principle of fractional feeding. The stomach will not be overloaded with heavy protein food, there will be no constant companion of diets - the feeling of hunger. And this is the best way to avoid disruption and night raids on the refrigerator.
Drinking water during a diet without carbohydrates is necessary. If you follow all the principles, count carbohydrates and even calories, but do not drink enough water, the weight will rise, and the kidneys will have to work with an enormous overload. One secret: after a meal, we withstand a water break, that is, do not drink for half an hour.
The last meal is two hours before bedtime. Well, if it is something light, for example, a glass of yogurt.
Despite the fact that you can count the amount of carbohydrates, you can not get them at the expense of cake and chocolate, even if the "carbohydrate corridor" is observed. It is better to cook yourself something tasty and unusual.
How to replace your favorite foods on a diet without carbohydrates?
On a diet without carbohydrates, you can easily be tempted by something forbidden, like a sandwich, pizza, pie. To prevent this from happening and the process of losing weight has not slowed down, you can replace some of the usual dishes with cooked ones.
If you really want bread, you can fool yourself by making tortillas or muffins made from bran and soy protein isolate. The recipe is very simple. Separate the protein of one egg and whip it into a strong foam. Mix the yolk with a spoonful of sour cream, a pinch of salt, a spoon of bran, three spoons of isolate. Enter the protein, spread on molds or put in a form and bake at 230 degrees for twenty minutes. A great substitute for a muffin for a traditional morning sandwich.
You can also take bran as a knitting base for tasty and juicy cheesecakes. Mix them with cottage cheese and eggs, fry in olive oil. Do not forget to count the amount of carbohydrates in the bran spoon! Cheesecakes can be salted or sweetened with a sugar substitute. However, experts advise to limit sweeteners. Not only is it not very useful, it also provokes craving for sweets!
If you want a regular juicy sandwich on a diet without carbohydrates, you can bake minced meat, shaped as a cake, then put a transparent slice of tomato and cheese on a baked cake. Bake to cheese spread.
Many options for pizza based on the usual omelet can come up with their own: with cheese, mushrooms, ham, olives.
How to get out of a diet without carbohydrates
To save the result, you need to get out of the diet without carbohydrates. You can gradually add the amount of carbohydrates, first up to 60 grams, then up to 90 grams per day. If you start eating the cakes uncontrollably, seizing their mashed potatoes, the weight will immediately return.
Gathering the daily rate of carbohydrates, you need to give preference to the "long" carbohydrates. A good option would be porridges on the water: buckwheat, oatmeal, lentil. You can eat pasta from durum wheat with low-fat and non-meat sauces. Natural vegetable and fruit juices should be carefully introduced.
A diet without carbohydrates is not a balanced one. Apply it with great care, because the individual reaction of the body may be different.
Someone easily tolerates the restriction of carbohydrates, and someone experiences weakness, headache, fatigue. It is strictly prohibited diet without carbohydrates for pregnant or lactating women, adolescents.
