Carbohydrate-free diet

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

Nature

As the name implies, the carb-free program is about cutting carbs in your diet by focusing on fat and protein. Many other protein diets are also based on similar rules - Duncan, Montignac, keto diet. According to reviews, following a carbohydrate-free diet, in two weeks, the body can gain from 5-10 kg, depending on the initial body weight.

However, it is not possible to completely give up carbohydrates, they are necessary for the normal functioning of the gastrointestinal tract and nervous system. After all, carbohydrates are the source of energy for the body, so completely eliminating them from the diet, you will soon begin to experience cyclical headaches, drowsiness, fatigue, changesmood, poor concentration, and other "crashes". Therefore, nutritionists recommend maintaining at 20-30 grams of carbohydrates in food per day. 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 in food are absorbed by the body and raise blood sugar levels.

The glycemic index (GI) scale consists of 100 units. Accordingly, 0 is the minimum value, i. e. products are completely free of carbohydrates, and 100 is the maximum possible value. Foods with a high GI very quickly saturate the blood glucose, so the body is replenished with extra calories. If additional energy is not needed at this time, it will immediately convert to stored fat. This is the body's way of providing itself with a reserve of energy.

Remember: it's not high GI foods that will hinder slimming, it's their uncontrolled use. Especially with a sedentary lifestyle. For example, if you've just started strength training, fast carb intake will benefit by stimulating muscle growth. And if you just sit on the couch and watch TV, sweets and cakes will only worsen your figure and health.

Note:The true GI may vary depending on the amount of food consumed, method of preparation, heat treatment, combination with other foods and other factors. However, the numbers do not make a significant difference: Brussels sprouts, for example, will in all cases remain a product with the low GI (10-20 units) and glycemic index of ready-to-eat cerealwill remain high.

Foods with a high glycemic index (95-70)

Including:

• White bread;
• dumplings;
• pancakes;
• baked, boiled and mashed potatoes;
• rice vermicelli;
• instant porridge, including rice;
• honey;
• Corn cake;
• sports drinks (PowerAde, Gatorade);
• cake;
• muesli with nuts and raisins;
• pumpkin, watermelon and melon;
• milk chocolate and bar chocolate;
• Pepsi and Coca-Cola carbonated drinks;
• dumplings;
• crisps;
• Street.

Medium GI (65-55)

• Flour;
• packaged juices;
• preserves and jams;
• rye and rye bread;
• marmalade;
• muesli with sugar;
• jacket potatoes;
• raisins;
• whole grain bread;
• canned vegetables;
• Pasta with cheese;
• banana;
• sweet ice-cream;
• long grain rice;
• mayonaise;
• oatmeal;
• brown buckwheat;
• grapes and grape juice;
• ketchup;
• spaghetti;
• shortbread.

Low GI (50-5)

• Sweet potatoes (yams, yams);
• green buckwheat;
• Basmati rice;
• unsweetened cranberry juice;
• oranges, kiwis and mangoes;
• unsweetened apple juice;
• Brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• apricots and prunes;
• tomato juice;
• cabbage types: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• rhubarb;
• tofu (tofu);
• soy bean;
• spinach;
• greens: parsley, basil, oregano.

Important:Even low GI foods contain calories, so you'll have to count them. There is no direct relationship between the glycemic index and calorie content.

How it works

To produce glucose and other sources of energy, the body needs a substance called alanine. The body doesn't get enough carbohydrates, so it has to use "stored fat" to produce alanine. In order not to lose muscle mass, you need to eat foods with protein.

You gradually lose weight, the body is purified and detoxified. Vitality and health are guaranteed.

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

General principles

For quick and effective results, we closely observe all aspects of this nutritional system:

1. Eat 5-6 small meals a day. You will have to forget about intermediate snacks.
2. The norm of drinking water per day 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 at night. If you are tormented by the feeling of hunger in the evening, drink a glass of water on your stomach and then go to bed.
4. Take vitamin and mineral supplements.
5. Gradually reduce the amount of carbohydrates in the menu: from the usual ratio 150-200 g, approaching the minimum value - 20-30 grams.
6. Eliminate bread, sugar, coffee, starchy foods (potatoes, beets, corn), high GI fruits, semi-finished products from the diet; Foods marked "diet" or fat-free, and alcohol are also not accepted.
7. From vegetable fats, only a few seeds and olive or flaxseed oil are allowed.
8. Frying food is allowed, but only with olive or flaxseed oil.
9. Don't forget to exercise. If you can't run or swim in the morning at all, console yourself that by exercising your skin won't sag after weight loss, and your muscles will get in 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 fillets, shrimp, lobster, crab);
• dairy products (cheese, sour cream, milk, unsweetened yogurt);
• berries, citrus and other low GI fruits;
• vegetables (cabbage, fresh peas and beans, green leafy vegetables and cruciferous vegetables);
• nuts and seeds.

Advantages and disadvantages

favorable

1. You can compose your menu according to your preferences from a wide range of allowed products. Every day the diet will be different, which means the diet is easy to tolerate and painless.
2. There is no need to spend time preparing any special dishes.
3. Acceptable dietary expenses.
4. Endurance, you will lose weight really fast.
5. When limiting the use of foods containing carbohydrates, the body will produce ketones - substances that accelerate the process of burning fat tissue. Ketones reduce appetite, provide energy to the brain, and act as an antidepressant.

Minutes

However, not everything is so rosy, the carbohydrate-free diet also has significant drawbacks.

1. As a result of eating large amounts of protein foods, metabolic products overload the liver and kidneys. They are very active, which can lead to the development of chronic diseases.
2. Rejecting foods containing carbohydrates, a person takes away vitamins and minerals from the body. Therefore, experts recommend vitamin supplements and proven 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", it indicates a violation of fat and carbohydrate metabolism.
4. Usually, the body does not want to accept a diet without carbohydrates, so a person has unpleasant symptoms: weakness, nausea, constipation, or, conversely, diarrhea.
5. High-protein foods contain a lot of fat, so be careful in your menu.

Menu

As mentioned earlier, this diet does not have a strict menu, you can prepare your own.

In 7 days

Monday

• Morning: omelette with cheese or eggs; unsweetened coffee or orange juice; diet cake.
• Day: vegetable soup with chicken broth; chicken with rice; a glass of kefir; Instead of rice, you can have vegetable salad with olive oil.
• Evening: cucumbers and tomatoes, seasoned with lemon juice; low-fat cheese; grapefruit.

Tuesday

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

Wednesday

• Morning: oatmeal on the water; stewed cheese; green tea.
• Date: fish soup without potatoes; Boiled fish; celery salad; the coffee.
• Dinner: turkey with vegetables; tomato juice; Greek salad.

Thursday

• Morning: scrambled eggs with tomatoes; apple; spring water boiled.
• Date: cheese soup; boiled brisket with vegetables; Yogurt.
• Evening: buckwheat porridge; boiled beef; fruit juice.

Friday

• Morning: cheese with sour cream; boiled eggs; coffee without sugar.
• Afternoon: green cabbage soup; fried fish in olive oil; green tea or berry juice.
• Evening: cabbage salad; beef grill; herbal tea.

Saturday

• Breakfast: 2 eggs; Oatmeal and tea.
• Date: chicken soup without potatoes; millet porridge; Yogurt.
• Dinner: boiled fish; cucumber and tomato salad; spring water boiled.

Sunday

• Morning: curd and mousse berry; baked apple.
• Date: borsch turkey; grilled fish; tomato juice.
• Dinner: beef liver; steamed cauliflower; translate.

In 10 days

1 day

• Breakfast: two soft-boiled eggs; assorted cucumbers and tomatoes with cabbage (season with 1 teaspoon olive oil); unsweetened coffee or rosehip broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: grilled breast; beet and lettuce salad; green tea.
• Afternoon snack: a glass of kefir and some berries.
• Dinner: steamed lean fish fillet; grilled eggplant or zucchini with cheese.

Day 2

• Breakfast: an omelet of two eggs with tomatoes; natural yogurt with fruit pieces; unsweetened coffee and milk.
• Lunch: a glass of kefir and an orange.
• Lunch: halibut fillet; stewed vegetables cooked from tomatoes, zucchini, broccoli, leeks.
• Afternoon snack: cucumber stuffed with grated cheese (45 gr).
• Dinner: roast beef steak; spinach, arugula and avocado salad; carrot juice.

Day 3

• Breakfast: an omelet of two eggs with a tomato; two slices of celery and 45 g of grated cheese; spring water boiled.
• Lunch: a glass of yogurt with berries or fruit.
• Lunch: boiled mackerel fillet; 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.

4th

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

Day 5

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

6th

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

7th

• Breakfast: an omelet with tomatoes and herbs; natural yogurt with fruit pieces; the coffee.
• Lunch: a small portion of Caesar seasoned with olive oil, lemon juice and spices.
• Lunch: halibut fillet and grilled cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: brisket and a portion of Mexican guacamole salad and herbal tea.

From the eighth day we started again. In this version, it is allowed to drink a glass of low-fat milk or kefir at night.

Difficult variety

This option is only suitable for people who are very active, have good health and strong will.

• The first day. Starting at 10 a. m. , we eat a hard-boiled egg every two hours. Only 5 eggs per day.
• 2nd time. During the day, in small portions, we eat 1 kg of cooked lean fish without salt.
• 3rd time. 2 boiled breast without salt.
• 4th time. 5 boiled potatoes.
• day 5. Half a kilo of boiled beef or veal.
• Day 6. 2 kg of any fruit, except bananas.
• 7th. 2 kg any vegetables except potatoes. Cooking method: cooking, steaming, baking.
• 8th. 1 kg of low-fat cheese.
• Day 9. 2 liters of low-fat kefir.
• Day 10. We drink rose water all day.

In 14 days

1 day

• Breakfast: two hard-boiled eggs, unsweetened tea or coffee.
• Snack: 100 g of low-fat cottage cheese.
• Lunch: 200 g boiled pollock, rosehip broth.
• Afternoon snack: white cabbage and cucumber salad.
• Dinner: 100 g of boiled pollock.

Day 2

• 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: cucumbers and tomatoes of all kinds.
• Dinner: 100 g of boiled pollock.

Day 3

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

4th

• Breakfast: an omelet. Unsweetened tea or coffee.
• Snack: pollock or steamed breast 100 g.
• Lunch: 200 g boiled pollock, grilled vegetables (zucchini, eggplant, cabbage).
• Afternoon snack: 200 g of vegetables.
• Dinner: grapefruit and apple juice.

Day 5

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

6th

• Breakfast: an omelet of two eggs with a tomato.
• Snack: vegetable salad 150 g or 100 g cheese.
• Lunch: boiled rice and chicken breast.
• Afternoon snack: carrot salad with olive oil and cabbage.
• Dinner: 100 g pollock and a glass of kefir.

7th

• Breakfast: Oatmeal porridge with boiled eggs. Tea with a teaspoon of honey.
• Snack: apple or orange.
• Lunch: 200 g of boiled beef and pearl barley porridge.
• Afternoon snack: 100 g cheese.
• Dinner: 200 g of 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 pollock (150 g).
• Afternoon snack: 200 g boiled breast.
• Dinner: vegetable salad 200 g.

9th

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

10th

• Breakfast: oatmeal, eggs and tea with a spoonful of honey.
• Snack: vegetable salad 100 g.
• Lunch: a portion of rice, shredded chicken with steamed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: low-fat cheese and green apple.

Day 11

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

12nd

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

13th

• Breakfast: vegetable salad, coffee and vermicelli.
• Snack: cabbage salad.
• 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: 50 g cheese and two slices of celery.
• Lunch: a portion of brown rice and boiled brisket.
• Afternoon snack: 200g sour cream.
• Dinner: vegetable stew and herb broth.

In a month

You can make a diet for such a long time on your own, while observing the following recommendations:

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

The second week. We eat the following: eggs (2 pieces per day), low-fat cheese, 1% kefir, 0. 5% milk (one glass), boiled beef, skinless chicken breast (highly concentrated), fishBoiled or grilled seafood, seafood, fresh vegetables: cabbage, cucumber, tomato, herbs (unlimited), apple and orange (one per day until 14: 00), dinner you can eat 1 scoopsoup. a spoonful of bran.

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

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

What is drying?

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

What you need to know

1. Even if you conduct drying according to all the rules, it is not safe at all. The kidneys and liver are overloaded, leading to weakness and lethargy, exacerbation of chronic diseases and malfunctions in the gastrointestinal tract.
2. If you don't exercise, there won't be dry fat, it's a normal low-calorie diet. You should not expect miracles from her, but health problems are quite to be expected.
3. Drying only makes sense if you've been involved in sports before and have muscle mass that needs to be removed from the fat layer. If there are no obvious muscles under the fat layer, it is more effective to give up starchy, fatty and sweet foods.
4. It's a long process and doesn't look like a quick pre-holiday weight loss routine. Short-term drying (to prepare for a competition) lasts one to two weeks, and long-term drying (gradual) takes five to seven weeks. Just a little bit will help tighten the figure.
5. It is held no more than twice a year.

Perfect drying performance

1. Two weeks before drying begins, it is necessary to support the liver. This will help you use hepatoprotective drugs - preventive agents that have a positive effect on the liver.
2. During this time, the body should not experience any stress: travel, wedding, session, emergency at work. Therefore, carefully plan the drying time.
3. Women are not recommended to "dry" for more than a month and a half, otherwise it will disrupt hormones. At the end of the process, exit follows. In terms of time, it is equal to the drying process itself.
4. Exercises in this phase should be short but very intense. Cardio should not last more than half an hour and strength training should last 45 minutes.
5. The calorie content in the diet is only 300-350 calories less than usual. The menu is too low in calories (up to 1200 kcal per day) suitable only if your weight is 55 kg or less before drying.
6. Protein shakes and other dietary supplements are to be used in consultation with a trainer.

Nutritionists strongly warn: drying isn't just a carbohydrate-free diet, it's a process too serious to do on your own at home. Experiments can negatively affect health.

Contraindications of a carbohydrate-free nutrition system

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

1. If you have just had surgery.
2. Have kidney, liver or digestive tract problems.
3. Have some kind of chronic illness.

Prohibited diets:

• children under 18;
• lactating women and pregnant women;
• with food allergies to protein products.

Carbohydrate recipes

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

Cheese chicken

Take 0. 5 kg of chicken fillet and roll it through a meat grinder. A pinch of salt, pepper and two minced garlic cloves will enhance the flavor. Mix everything well. Beat in a raw egg. On a coarse grinder, grind 200 gr. hard cheeses and finished products too, in addition to minced meat. Stir again. Brush with olive oil on a baking tray and shape into small meatballs. Bake them in the oven at 200 C for 20 minutes. When golden brown, flip to the other side. Serve hot, sprinkle with herbs.

Stewed liver

Take a kilogram of beef liver, wash it with cold water, use a meat grinder or blender to puree it. Finely chop an onion and 200 gr. champignons. Beat 4 egg whites. Add 2 tbsp. spoon of oat bran. Mix the entire mass. Pour into an olive oil mold and place in the oven at 180 degrees Celsius for 40 minutes. During the cooking process, you can use sugar-free kebab seasoning.

A stew option without onions and mushrooms is also possible.

Light chicken salad

Boil 100 gr. chicken fillet. Drain the broth, it will come in handy for the soup. Take 50 gr. lettuce leaves and cut into strips. Cut the fillet, cucumber, tomato and hard-boiled egg into cubes. Combine all ingredients and add a drop of olive oil.

Grilled mushrooms with eggs

Take half a kilogram of fresh mushrooms, cut them into small pieces, boil them in salted water and put them in a colander. Once the liquid has drained, transfer the mushrooms to a pan and fry some in olive oil. Then transfer to a baking tray and sprinkle with herbs. Salt and pepper to taste. Use a spoon to make two holes in the dough and pour in raw eggs. Bake in the oven until the eggs are cooked.

Corn pancakes

Take 200 gr. pumpkin and grated. Crack a raw egg into the resulting mass. Add 4 tbsp. tablespoons of flour and a little soda. Stir in pumpkin powder until smooth. Shape pancakes and bake at 200 degrees. You can sprinkle them with grated cheese in advance. Instead of baking, pancakes can only be fried.

Get out of the diet

How to get out of the diet correctly:

1. Return to your normal diet gradually, adding new foods each week. For example, seven days after finishing a marathon, you enter pasta on the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, etc. v.
2. Continue eating in small portions: into small portions several times a day. Nutritionists say that 5 meals a day is much healthier than the occasional ones.
3. Please follow the green disc rule. It sounds like this: half of it is filled with green leaves and crunchy veggies. One-quarter plate: grains - rice, bulgur, beans and second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc. v.
4. The amount of carbohydrates consumed per day only increased by 30 grams. It would be great if these were slow carbohydrates.
5. Don't forget to exercise. You don't have to spend the whole evening in the gym, you can just walk at a brisk pace and do light exercises in the morning.
6. Limit fat intake.