Proper nutrition and physical activity – the right way to a beautiful, well-groomed body. Unfortunately, not at all and not always it turns out to eat balanced. Busy work schedule study, private business trips sometimes do not leave time for preparing healthy food and having to be limited to snacks in the nearest fast foods. With systematic violation of the regime eating and consuming large amounts of fatty and fried foods, extra pounds appear, which later is very difficult fight. A carbohydrate-free diet is a great way out situation, it helps to quickly lose weight and for a long time consolidate the achieved result.
- What is the essence of a carbohydrate-free diet
- Types of Carbohydrate-Free Diet
- Carbohydrate-free diet menu for the week
- Disadvantages of a carbohydrate-free diet and contraindications
What is the essence of a carbohydrate-free diet
With the advent of summer, the issue of overweight becomes especially relevant not only for women, but also for men. The extra pounds that have accumulated over time are losing weight trying to reset with the help of strict dietary restrictions. AT As a result, the weight really goes away quickly, but not due to fat, but due to muscle mass. Without sports, the body becomes flabby, stretch marks appear, and lost kilograms through come back for a while.
The principle of a carbohydrate-free diet is significantly different from most modern methods of losing weight. It is not based on strict calorie counting, and daily monitoring of consumption carbohydrates.
A carbohydrate-free diet is often called a keto diet, because together with reduced carbohydrates, the amount consumed is also reduced glucose, and in order to make up for it, the liver special ketone bodies are produced that act as a substitute for glucose in the human body.
A carbohydrate-free diet is very popular among athletes, bodybuilders, as well as many stars. With its help carry out drying body and quickly enough get rid of hated fat, while without tormenting the body and nervous system with hunger. Due to the predominance in the protein diet, muscle mass remains in place, and the body acquires a beautiful embossed look. Possesses similar properties protein diet for weight loss.
Types of Carbohydrate-Free Diet
There are two types of carbohydrate-free diets.
- The first option is suitable for almost every person, not suffering from serious chronic diseases. it lite option, it is not based on a complete exception carbohydrates from the diet, but only to reduce them. Should notice that completely eliminate carbohydrates not from your menu does not it will turn out, since hidden carbohydrates are found even in protein food – lean meat and milk. Such a diet management system for weight loss is also called a low-carb diet. Adhering to this Food models should not consume more than 125g of carbohydrates per day. You can find out about the amount of carbohydrates in a particular product at any carbohydrate table. You can sit on such a diet for about a month subject to vitamins and nutritional supplements fiber, as well as with the observance of drinking regimen, do not less than 2-2.5 liters of water per day.
- The second option is a strict restriction foods containing carbohydrates and reducing them in the diet to 20g per day. A strict carbohydrate-free diet should be monitored experienced trainer or nutritionist. Only a specialist can develop a properly balanced nutrition program that will not harm the body.
Carbohydrate-free diet menu for the week
During a carbohydrate-free diet, the menu is based on foods with high protein and few carbohydrates:
- meat, preferably lean (beef, chicken breast, turkey):
- any fish and seafood;
- low-fat cottage cheese
- eggs
- some fruits, berries, citrus fruits (orange, lemon, grapefruit, cherry plum, cranberry, blackberry);
- green vegetables.
You need to enter and exit the diet correctly, gradually reducing the amount of carbohydrates in the diet. Meals should be frequent, not less than 5 times a day – 3 main meals and 2 snacks. Below is a possible option for a carbohydrate-free diet for 7 days.
The first day
- Breakfast: 200g low-fat cottage cheese, sugar-free green tea
- Lunch: green salad, boiled chicken breast 200-250gr
- Dinner: Baked Slaves
Second day
- Breakfast: 2 eggs, half grapefruit, tea without sugar
- Lunch: a portion of fresh vegetables, any lean meat 200g, half grapefruit
- Dinner: Seafood Salad
Day three
- Breakfast: unsweetened natural yogurt
- Lunch: vegetables stewed with beef, a handful of berries
- Dinner: a portion of steamed fish, green salad.
Day four
- Breakfast: boiled legumes (beans, lentils), 2 soft-boiled eggs, green tea
- Lunch: fish, vegetable salad seasoned with lemon juice, guest nuts
- Dinner: fruit, a glass of kefir
Fifth day
- Breakfast: cottage cheese, green tea
- Lunch: sea cocktail salad, a glass of grapefruit juice
- Dinner: 200g of turkey, vegetable salad with linseed oil
Sixth day
- Breakfast: a serving of chicken stew with vegetables, green tea
- Lunch: fried fish, unsweetened fruits
- Dinner: natural yogurt or kefir
Seventh day
- Breakfast: steamed vegetables, green tea
- Lunch: meat salad, fruit
- Dinner: 200-250g cottage cheese
In order to diversify your diet, you can experiment in the kitchen and create delicious cheesecakes or casserole without flour and sugar with a little honey or make seitan – a popular dish among vegetarians, completely replacing meat. During snacking should be consumed drinking natural yoghurts, and also eat fruits and berries low glucose content. You can afford apples, raspberries, blackberries, currants, pomegranates, cherries, but completely forget about bananas and grapes.
Disadvantages of a carbohydrate-free diet and contraindications
Despite the obvious benefits of a carbohydrate-free diet, quick weight loss and long-lasting effect, it has its own limitations. These include:
- Vitamin deficiency. During a carbohydrate-free diet completely eliminate sugar and any products that contain it. TO they should include most fruits and berries. As a result the body does not receive the essential trace elements and vitamins, which negatively affects the immune system. This the disadvantage can nevertheless be easily eliminated by drinking a full vitamin complex purchased in a pharmacy;
- Consumption of low fiber foods. Cellulose vital for any organism, she is responsible for the proper functioning of the gastrointestinal. Most of all it is contained in cereals that must be completely eliminated during a carbohydrate-free diet due to its high carbohydrate content. Disadvantage fiber in the body causes problems with the intestines, liver and kidneys. As with vitamins, there are many additives that can replace fiber;
- A sharp decrease in glucose intake. Glucose – the main source of energy. Rapid abandonment of products containing glucose, may initially cause a headache, severe fatigue, weakness, slight dizziness. After some while these symptoms pass, and the body is rearranged to a new mode.
For a carbohydrate-free diet, there are also strict contraindications. Its use is prohibited during pregnancy and in lactation period, as well as people suffering from renal or liver failure, diabetes mellitus, serious chronic diseases, heart diseases and gastrointestinal tract. You can not limit yourself to carbohydrates and people with weakened and low immunity. It should be remembered that any diet is a test for the body, and you need to go to it with mind.