A Diet Without Carbohydrates For Quick Weight Loss

Diets that reduce or completely eliminate carbohydrate intake are very popular for two reasons. First, because they produce quick results, and second, some of them (eg the Atkinson diet) allows certain foods (meat, cheeses) in large quantities. We researched the background to diets like this and here’s what we found out.

A carbohydrates free diet is based on the assumption that when the body does not get enough carbohydrates, it will resort to energy from fat. Doing so will cause fat to melt and lose weight.

The Menu In The Diet Without Carbohydrates

There are more diets using this approach. In addition to Atkinson’s most famous, there are also: Zone diet, Protein-rich diet, Stillman diet, and others.

The key limitation in the diet is to throw off the menu foods high in carbohydrates and fed into those rich in protein and fat. Foods rich in carbohydrates are pasta, rice, bread, alcohol, sweet foods, and fruits.

What you need to step up in your diet is your intake of meat, cheese, eggs, mushrooms and other high-fat and protein-rich products. We bring you a weekly menu that can give you an idea of what, how and when to consume. The foods you should definitely include in your diet are:

• meat – beef, lamb, chicken, pork, bacon;
• fish – oily fish like salmon is best, but bluefish intake is recommended;
• eggs,
• butter,
• coconut oil,
• fat,
• olive oil,
• cheese,
• sour cream,
• full-fat unsweetened yogurt,
• blueberries,
• nuts,
• olives,
• fresh vegetables: greens, peppers, onions, spinach;
• frozen vegetables: broccoli, carrots and other mixes;
• salsa sauce,
• sea salt, pepper, garlic.

Monday:

breakfast: omelet with various vegetables, fried in butter or coconut oil
lunch: salad, yogurt, blueberries, and almonds
dinner: cheeseburger (no bread, you can use lettuce as an alternative to hold the patty), served with vegetables and salsa sauce

Tuesday:

breakfast: bacon and eggs
lunch: chicken and vegetables
dinner: salmon with butter and vegetables

Wednesday:

breakfast: vegetables and eggs fried in butter or coconut oil
lunch: shrimp salad with olive oil
dinner: grilled chicken with vegetables

Thursday:

breakfast: omelet with various vegetables, fried in butter or coconut oil
lunch: smoothies with coconut milk, berries, almonds, and protein powder
dinner: steak and vegetables

Friday:

breakfast: bacon with eggs
lunch: salad with chicken and olive oil
dinner: pork with vegetables

Saturday:

breakfast: omelet with various vegetables
lunch: yogurt with berries, coconut flakes, and nuts
dinner: meatballs with vegetables

Sunday:

breakfast: bacon with eggs
lunch: smoothie with coconut milk, some cream, protein powder, and chocolate-flavored berries
dinner: chicken wings with spinach or other salad

However, if you feel hungry between meals, this diet does not prohibit snacks. On the contrary, you should not starve yourself and allow yourself to be nauseous, especially if you are physically busy.

As an intermediate meal, you can consume full-fat yogurt or cream, hard-boiled eggs, carrots, leftovers, nuts, cheese, and meat. However, make sure that the between meals do not exaggerate otherwise the diet will have no effect.

A low-carb diet is better served than a low-fat diet, according to US scientists and doctors who conducted parallel studies on 148 healthy subjects.

“A low-carb diet is more effective than a low-fat diet in reducing the risk of cardiovascular disease and weight loss. In consultation with your doctor, choose a low-carbohydrate diet plan for more effective weight loss”, the researchers recommend.

How Effective Is Losing Without Carbohydrates?

With a diet like this, it is possible to lose a few pounds in a short time. Nevertheless, research shows that weight loss is achieved more by the loss of water and muscle tissue than by the loss of fat.

Muscles burn calories even when you are resting. If you have lost a lot of muscle mass, you need a smaller amount of food. Many Hollywood stars choose one of the carbohydrate-free diets to prepare for the role in the short term.

“Every time you make a big change in your diet, your body will react. You may have symptoms such as problems with digestion, pressure or blood sugar”, explains Dr. med. Stephen Sondike.

Therefore, it is important that you consult with your doctor or nutritionist before making important life-changing decisions. This is especially true for chronic patients.

Disadvantages Of Low Carb Diets

For the diet to be effective, there must be a melting point of fat. In order to melt fat, it is necessary that the body does not receive any carbohydrates, including fruits. As we know, fruits are essential for vitamins, and as a basic group of foods, a small amount of carbohydrates are also needed to be obtained from fruits and vegetables.

If a carbohydrate-free diet allows for fruit, then its effectiveness is questionable again, since each fruit contains simple carbohydrates. Some diets come up with this problem and prescribe vitamin supplements to cover the vitamin deficiency.

If you plan to use some vitamin supplements, it is best to start with B group vitamins, calcium, and potassium.

In addition, there are vitamins in vegetables, so increase your intake of various vegetables. By ingesting vegetables, you also increase the intake of dietary fiber into the body, which improves muscle function of the digestive system. If constipation occurs at the beginning, increased fiber intake will resolve it.

It is crucial that you bring enough water into your body to prevent dehydration. Low carb diets increase ketone production and reduce water content, which is something to watch out for.

Another downside to low carb weight loss is that it is not appropriate for athletes. Strong physical activity requires a lot of energy, and the body cannot receive energy from fatty tissue at high speed. The exception is if L-carnitine is introduced into the body which speeds up this process.

Our Advice – Get Out Sweet!

Most of us are consuming too many carbohydrates every day, especially those simple ones (sweets, chocolates, etc.) so reducing the number of carbs is good.

If you eat a lot of sweet or, say, add sugar to your coffee and drinks, then we recommend that you break that habit.

The body does not know how to deal with the rapid increase of carbohydrates in the blood in any other way, except that the excess is stored in fat deposits. So our advice is to throw out sugary foods. Take fruits and vegetables instead.

Also, in order to adhere to the diet, it is advisable to plan. If you find yourself in a situation where you have not planned what to eat or do not have groceries on hand, you will easily kneel. So try to plan your meals weekly and get your groceries in advance.

In addition, remember to exercise regularly. In order for the human body to be healthy, it needs physical exertion. Include training, walking, stretching or swimming in your weekly routine. Any type of physical activity will do you good and make you slimmer.