Carbohydrate-free diet

Among the many different weight loss systems, the carbohydrate-free method of weight loss holds a special place. It is also used by professional athletes for what is known as "drying". The main goal in this case is to get rid of subcutaneous fat and build muscle, which will give them a nice relief. Before starting any diet, carefully study all the pros and cons, Principles and contraindications.

The essence

As the name suggests, the carb-free program is all about reducing carbohydrates in your diet by focusing 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 lot can be 5-10 kg in two weeks, depending on the initial body weight.

However, it is impossible to completely give up carbohydrates, they are necessary for the normal functioning of the digestive tract and nervous system. After all, carbohydrates are a source of energy for the body. Therefore, if you completely exclude them from the diet, you will very soon experience periodic headaches, drowsiness, fatigue, mood swings, low concentration of attention, and other "joys". Hence, nutritionists recommend sticking to 20-30 grams of carbohydrates per day in your diet. At the same time, products with a low glycemic index have an advantage.

What is GI

The glycemic index is the rate at which carbohydrates from food are absorbed by the body and increase blood sugar.

The scale for measuring the glycemic index (abbreviated GI) consists of 100 units. Accordingly, 0 is the minimum value, i. e. products that contain no carbohydrates at all, and 100 is the maximum possible value. Foods with a high GI saturate the blood with glucose very quickly, which replenishes the body with extra calories. If no additional energy is required at this point, it is immediately converted into fat accumulations. In this way, the body supplies itself with an energy reserve.

Remember: it is not high GI foods that affect slimness, it is their uncontrolled use. Especially with an inactive lifestyle. For example, if you've just done weight training, fast carbohydrates are beneficial in that they stimulate muscle growth. And if you just sit on the couch and watch TV, sweets and pastries will only worsen your figure and health.

Note:the actual GI index may vary depending on the amount of food consumed, cooking method, heat treatment, combination with other foods and other factors. The numbers aren't drastically different, however: Brussels sprouts, for example, will definitely remain a low GI (10-20 units) product, and the glycemic index of instant cereals will still be high.

High glycemic index foods (95-70)

These include:

• White bread;
• Pastries;
• Pancakes;
• baked, boiled and mashed potatoes;
• Rice noodles;
• Instant porridge, including rice;
• Honey;
• Cornflakes;
• Sports drinks (PowerAde, Gatorade);
• sweet pastries;
• Muesli with nuts and raisins;
• Pumpkin, watermelon and melon;
• Milk chocolate and candy bars;
• carbonated beverages Pepsi and Coca-Cola;
• Dumplings;
• Crisps;
• Sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices;
• Preserves and jams;
• Rye and black yeast bread;
• Jam;
• Muesli with sugar;
• Jacket potatoes;
• Raisins;
• Whole grain bread;
• Canned vegetables;
• Pasta with cheese;
• Bananas;
• sweet ice cream;
• Long grain rice;
• Mayonnaise;
• Oatmeal;
• Buckwheat brown;
• Grapes and grape juice;
• Ketchup;
• Spaghetti;
• Shortbread.

Low GI (50-5)

• Sweet potatoes (yams, yams);
• green buckwheat;
• Basmati rice;
• unsweetened cranberry juice;
• Oranges, kiwi and mango;
• unsweetened apple juice;
• Brown rice;
• Grapefruit;
• Coconut;
• fresh pressed orange juice;
• unsweetened carrot juice;
• dried apricots and plums;
• Tomato juice;
• different types of cabbage: cauliflower, Brussels sprouts, white cabbage;
• Nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• Rhubarb;
• Tofu (bean curd);
• Soy;
• Spinach;
• Greens: parsley, basil, oregano.

Important:even low GI foods contain calories, so you need to count them. There is no direct relationship between glycemic index and calorie content.

How does it work

In order to produce glucose and other sources of energy, the body needs a substance called alanine. The body does not get enough carbohydrates, so it has to use "reserves of fat" to produce alanine. In order not to reduce muscle mass, you need to eat foods that contain protein.

You gradually lose weight, the body is cleansed and relieved. Strength and wellbeing are guaranteed.

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

General principles

In order for the result to be quick and effective, we carefully monitor all aspects of this nutritional system:

1. Eat 5-6 small meals throughout the day. You have to forget about snacks.
2. The norm of water drunk daily 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 are tormented by an unbearable feeling of hunger in the evening, fool your stomach with a glass of water and then go to bed.
4. Take vitamin and mineral supplements.
5. Gradually reduce the amount of carbohydrates in the menu: from the usual amount of 150-200 g, approach the minimum - 20-30 grams.
6. Eliminate bread, sugar, coffee, starchy foods (potatoes, beets, corn), fruits with a high GI, semi-finished products from the menu; Foods that are labeled as "diet" or fat-free, alcohol is also unacceptable.
7. Only a small amount of nuts and olive or flaxseed oil are allowed from vegetable fats.
8. It is allowed to deep-fry food, but again only in olive or linseed oil.
9. Don't forget to exercise. If you find it completely unbearable to run or swim in the morning, take comfort in the fact that, thanks to physical education, the skin does not sag after losing weight and the muscles take on a beautiful shape.

Basis of the diet

Foods You Can Eat Without Limitation:

• Meat (beef, veal, rabbit, turkey);
• Poultry eggs and offal (liver, tongue, heart);
• Fish and seafood (sea fish fillets, prawns, lobsters, crabs);
• Dairy products (cottage cheese, sour cream, milk, unsweetened yogurt);
• Berries, citrus and other low GI fruits;
• Vegetables (cabbage, peas and fresh beans, leafy greens and vegetables);
• Nuts and seeds.

advantages and disadvantages

Professionals

1. You can put together a menu according to your taste from a large number of approved products. Every day the diet will be different, which means that the diet is well tolerated and painless.
2. You don't have to waste time preparing special dishes.
3. Acceptable diet cost.
4. Reliability, you will lose weight really quickly.
5. Limiting the use of carbohydrate foods in the body produces ketones - substances that accelerate the process of burning adipose tissue. Ketones reduce appetite, energize the brain and act as antidepressants.

Minus points

However, not everything is so rosy, and a carbohydrate-free diet also has significant disadvantages.

1. By consuming a large amount of protein-containing foods, metabolic products overload the liver and kidneys. They work very intensely, which can lead to the development of chronic diseases.
2. When a person rejects foods that contain carbohydrates, they are depriving their body of vitamins and minerals. Therefore, experts recommend taking vitamins and supplements that have proven themselves.
3. When there is a lack of carbohydrates in the body, ketone bodies are formed. They build up in the blood and then pass into the urine. People call this symptom "acetone in the urine", it indicates a violation of fat and carbohydrate metabolism.
4. Often times, the body does not want to accept a carbohydrate-free diet, so a person experiences unpleasant symptoms: weakness, nausea, constipation, or, on the contrary, diarrhea.
5. Foods rich in protein are high in fat, so be careful with your diet.

Menu

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

For 7 days

Monday

• In the morning: omelette with cheese or an egg; sugar-free coffee or orange juice; dietary bread.
• Day: vegetable soup with chicken broth; Chicken with rice; a glass of kefir; Instead of rice, you can use a vegetable salad with olive oil.
• In the evening: various cucumbers and tomatoes, seasoned with lemon juice; low-fat cottage cheese; Grapefruit.

Tuesday

• In the morning: low-fat yogurt; a piece of cheese; Orange or apples.
• Day: vegetable soup with beef broth; boiled veal; Kefir or apple juice.
• In the evening: boiled cauliflower with mushrooms; boiled egg; Dried fruit compote.

Wednesday

• Morning: oatmeal on the water; Cottage cheese casserole; Green tea.
• Day: fish soup without potatoes; Boiled fish; Celery salad; Coffee.
• In the evening: turkey meat with vegetables; Tomato juice; Greek salad.

Thursday

• Morning: scrambled eggs with tomatoes; Apples; Rose hip broth.
• Day: cheese soup; boiled breast with vegetables; Yogurt.
• In the evening: buckwheat porridge; cooked beef; Fruit juice.

Friday

• In the morning: cottage cheese with sour cream; boiled egg; sugar-free coffee.
• Afternoon: vegetable soup with green sorrel; fish fried in olive oil; green tea or berry juice.
• In the evening: coleslaw; Beef steak; Herbal tea.

Saturday

• Morning: 2 eggs; Oatmeal and tea.
• Day: chicken soup without potatoes; Millet gruel; Yogurt.
• In the evening: boiled fish; Cucumber and tomato salad; Rose hip broth.

Sunday

• In the morning: curd and berry mousse; baked apples.
• Day: turkey borsch; baked fish; Tomato juice.
• In the evening: beef liver; steamed cauliflower; Compote.

For 10 days

day 1

• Breakfast: two soft-boiled eggs; various cucumbers and tomatoes with the addition of Chinese cabbage (season with 1 teaspoon of olive oil); Coffee without sugar or rose hip broth.
• Lunch: a slice of low-fat cheese and two leaves of lettuce.
• Lunch: grilled breast; Radish and lettuce leaf salad; Green tea.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: steamed lean fish fillet; baked eggplant or zucchini with cheese.

day 2

• Breakfast: an omelette made from two eggs 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 made from tomatoes, zucchini, broccoli and leek.
• Afternoon snack: cucumber filled with grated cheese (45 gr. ).
• Dinner: grilled beef steak; Spinach, arugula and avocado salad; Carrot juice.

Day 3

• Breakfast: an omelette made from two eggs with a tomato; two slices of celery and 45 g of grated cheese; Rose hip broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: boiled mackerel fillet; Broccoli, leek and tomato puree soup.
• Afternoon snack: a glass of kefir with berries.
• Dinner: grilled pork tenderloin; steamed cauliflower with the addition of 1 tsp. Olive oil; Herbal tea.

Day 4

• Breakfast: natural yogurt with pieces of fruit; two soft-boiled eggs; Green tea.
• Lunch: two slices of celery and one slice of cheese.
• Lunch: grilled tuna fillet; White cabbage, radish and cucumber salad.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: chest; Zucchini pancakes; Coffee.

Day 5

• Breakfast: cottage cheese casserole with berries; Herbal tea.
• Lunch: a small portion of Caesar and chicken breast.
• Lunch: halibut fillet; mixed white cabbage, cucumber and radish with olive oil.
• Dinner: beef steak; asparagus baked in the oven, sprinkled with grated cheese.

Day 6

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

Day 7

• Breakfast: an egg omelette with tomatoes and herbs; Natural yogurt with pieces of fruit; Coffee.
• Lunch: a small portion of Caesar seasoned with olive oil, lemon juice and spices.
• Lunch: flounder fillets and baked cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: Breast and a serving of Mexican guacamole salad and herbal tea.

From the eighth day we start over. In this version, a glass of low-fat milk or kefir can be drunk at night.

Hard variety

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

• 1 day. From 10 a. m. we eat a boiled egg every two hours. Only 5 eggs a day.
• 2. During the day we eat 1 kg of lean fish in small portions that is cooked without salt.
• 3. 2 boiled breasts without salt.
• 4. 5 boiled potatoes.
• 5. Half a kilo of cooked beef or veal.
• 6. 2 kg of fruit, except bananas.
• 7. 2 kg of vegetables except potatoes. Cooking method: boiling, steaming, grilling.
• 8. 1 kg of low-fat cottage cheese.
• 9. 2 liters of low-fat kefir.
• 10. We drink rosehip decoction all day.

For 14 days

day 1

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

day 2

• Breakfast: oatmeal, egg, 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: various cucumbers and tomatoes.
• Dinner: boiled pollock 100 g.

Day 3

• Breakfast: oatmeal, egg, green tea.
• Snack: green apple.
• Lunch: a serving of brown rice and 100 g of chicken breast.
• Afternoon snack: curd casserole.
• Dinner: Brussels sprouts salad.

Day 4

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

Day 5

• Breakfast: oatmeal and boiled egg.
• 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.

Day 6

• Breakfast: an omelette made from two eggs with a tomato.
• 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 pollock and a glass of kefir.

Day 7

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

Day 8

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

Day 9

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

Day 10

• Breakfast: oatmeal, egg and tea with a spoon of honey.
• Snack: vegetable salad 100 g.
• Lunch: a serving of rice, chicken schnitzel with steamed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: low-fat cottage cheese and green apple.

Day 11

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

Day 12

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

Day 13

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

Day 14

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

For a month

You can compose a diet yourself for such a long period of time, observing the following recommendations:

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

Second week. We eat the following: eggs (2 pieces per day), low-fat cottage cheese, 1% kefir, 0. 5% milk (one glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or baked seafood, seafood, freshVegetables: cabbage, cucumber, tomatoes, herbs (unlimited), apples and oranges (one per day until 2: 00 p. m. ), for dinner you can eat 1 tbsp. a spoon of bran.

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

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

What is drying

This term has moved into everyday life from everyday fitness and bodybuilding. Athletes use it to burn fat while maintaining muscle mass.

What you need to know

1. Even if you do the drying according to all the rules, it is by no means safe. The kidneys and liver become overloaded, leading to weakness and lethargy, exacerbation of chronic diseases and disorders of the gastrointestinal tract.
2. If you are not exercising, there is no fat drying, it is a normal low-calorie diet. You shouldn't expect miracles from her, but health problems are to be expected.
3. Drying only makes sense if you have exercised before and have the muscle mass that you need to get rid of the fat layer. If there are no pronounced muscles under the layer of fat, then it will be more effective for you to avoid flour, fatty and sweet foods.
4. It's a tedious process and doesn't sound like a quick pre-vacation weight loss routine. Short-term drying (to prepare for a competition) takes one to two weeks and long-term drying (in stages) takes five to seven weeks. Only a gradual one will help tone the figure.
5. It takes place no more than twice a year.

Perfect drying performance

1. Two weeks before the start of drying, it is necessary to support the liver. This will help you hepatoprotectors - prophylactic agents that have a beneficial effect on the liver.
2. During this time, the body should not experience any stress: travel, wedding, session, emergency at work. You should therefore plan the drying time carefully.
3. Women are not recommended to "dry" for more than a month and a half, otherwise hormonal disorders will follow. At the end of the process comes the exit. In terms of duration, it is the same as the drying itself.
4. The training sessions during this time should be short but very intense. The cardio workout shouldn't last longer than half an hour and the weight training should last 45 minutes.
5. The calorie content of the diet is only 300-350 calories less than usual. A menu that is too low in calories (up to 1200 kcal per day) is only suitable if your weight before drying is 55 kg or less.
6. Protein shakes and other dietary supplements are used in consultation with the trainer.

Nutritionists warn strongly: Not only is drying a carbohydrate-free diet, it's too serious to be done at home by yourself. Experiments can have a negative impact on health.

Contraindications to a carbohydrate-free nutritional system

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

1. If you have recently had an operation.
2. Have kidney, liver or gastrointestinal problems.
3. Do you suffer from some kind of chronic illness.

Diet is strictly prohibited:

• Children under 18 years of age;
• breastfeeding and pregnant women;
• with food allergy to protein products.

Carbohydrates Recipes

To make your menu tasty and varied, we offer a few simple recipes.

Chicken balls with cheese

Take 0. 5 kg of chicken fillet and scroll through a meat grinder. A pinch of salt, pepper and two chopped cloves of garlic enhance the taste. Mix everything well. Beat a raw egg. Grate 200 grams on a coarse grater. Hard cheese and the resulting chips are also added to the minced meat. Stir again. Brush a baking sheet with olive oil and shape into small meatballs. Bake in the oven at 200 ° C for 20 minutes. When it's browned, turn it over on the other side. Serve hot, sprinkled with herbs.

Liver casserole

Take a kilogram of beef liver, rinse it thoroughly with cold water and grind it to a puree consistency with a meat grinder or blender. Finely chop an onion and 200 g mushrooms. Whisk 4 egg whites. Add 2 tbsp. Tablespoons of oat bran. Mix the whole mixture well. Put in a mold greased with olive oil and bake in the oven at 180 degrees for 40 minutes. You can use a sugar-free kebab seasoning during cooking.

A casserole variant without onions and mushrooms is also possible.

Light chicken salad

Cook 100gr. Chicken fillet. Drain the broth, it will be useful for soup. Take 50gr. Cut the lettuce leaves and into strips. Cut the finished fillet, cucumber, tomato and boiled egg into cubes. Mix all ingredients and add a drop of olive oil.

Mushrooms baked in eggs

Take half a kilo of fresh mushrooms, finely chop, boil in salted water and put in a colander. When the liquid has drained, add the mushrooms to the pan and fry a little in olive oil. Then place on a baking sheet and sprinkle with herbs. Salt and pepper to taste. Drill two holes in the mixture with a spoon and pour in the raw eggs. Bake in the oven until the eggs are ready.

Pumpkin pancakes

Take 200gr. Pumpkin and grate. Beat a raw egg into the resulting mass. Add 4 tbsp. Tablespoons of flour and a pinch of soda. Beat the pumpkin batter until smooth. Shape pancakes and bake at 200 degrees. You can sprinkle them with grated cheese beforehand. Instead of baking, the pancakes can simply be fried.

Getting out of the diet

How to properly exit the diet:

1. Gradually return to your normal diet, adding new foods every week. For example, seven days after the end of a marathon, you put pasta on the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, and so on. . .
2. Continue to eat fractionated: several times a day in small portions. Nutritionists say 5 meals a day is much healthier than less frequent meals.
3. Stick to the green plate rule. It sounds like this: half of it is filled with leafy greens and crispy vegetables. One quarter of a plate: cereal - rice, bulgur, beans and the second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrates consumed daily only increases by 30 grams, so it's great if these are slow carbs.
5. Don't forget to exercise. It is not necessary to spend the evenings in the gym, you can just walk quickly and do light exercises in the morning.
6. Limit your fat intake.