Carbohydrate-free diet

Among the many different weight loss systems, the carbohydrate-free method of weight loss 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 muscle and give them a beautiful relief. Before starting a diet, carefully study all the pros and cons, principles and contraindications.

The essence

As the name suggests, the carb-free program is about cutting carbs 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, subject to a carbohydrate-free diet, the pipeline for two weeks can be 5-10 kg depending on the original body weight.

However, it is impossible to completely give up carbohydrates, they are necessary for the digestive tract and nervous system to function normally. After all, carbohydrates are a source of energy for the body, therefore you exclude them completely from the diet, very soon you begin to feel periodic headaches, drowsiness, fatigue, mood swings, low concentration of attention and other "pleasures". Therefore, nutritionists recommend getting 20-30 grams of carbohydrates in food a 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 increase blood sugar.

The scale for measuring the glycemic index (abbreviated GI) consists of 100 units. Consequently, 0 is the minimum value, that is, products that do not contain carbohydrates at all, and 100 is the maximum possible. Foods with a high GI saturate the blood very quickly with glucose, which results in the body being replenished with extra calories. If there is currently no need for additional energy, it is immediately converted to fat accumulations. This is how the body supplies itself with a source of reserve energy.

Remember: it is not foods with high GI that interfere with slenderness, but their uncontrolled use. Especially with an inactive lifestyle. For example, if you have just done strength training, fast carbs will be beneficial in stimulating muscle growth. And if you just sit on the couch and watch TV, sweets and pastries will only worsen your figure and your health.

Note:the actual GI index may vary depending on the amount of food consumed, the method of preparation, heat treatment, combination with other foods and other factors. However, the figures do not differ drastically: for example, Brussels sprouts will in any case remain a product with a low GI (10-20 units), and the glycemic index for instant grains will still be high.

Foods with a high glycemic index (95-70)

These include:

• White bread;
• boller;
• pancakes;
• baked, cooked and mashed potatoes;
• rice noodles;
• instant porridge, including rice;
• honey;
• cornflakes;
• sports drinks (PowerAde, Gatorade);
• sweet cakes;
• muesli with nuts and raisins;
• pumpkin, watermelon and melon;
• milk chocolate and chocolate bars;
• carbonated beverages Pepsi and Coca-Cola;
• dumplings;
• chips
• sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices;
• preserves and jams
• rye and black yeast bread;
• jam;
• muesli with sugar;
• jacket potatoes;
• raisins;
• wholemeal 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;
• basmatiris;
• unsweetened cranberry juice;
• oranges, kiwis and mangoes;
• unsweetened apple juice;
• Brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• dried apricots and prunes;
• tomato juice;
• cabbage of various types: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• rhubarb;
• curd (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

Important:even foods with low GI contain calories so you will have to count them. There is no direct correlation between the glycemic index and the calorie content.

How does it work

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

You gradually lose weight, the body is cleansed and unloaded. Power and well-being are guaranteed.

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

General principles

In order for the result to be fast and effective, we carefully observe all aspects of this nutrition system:

1. Eat 5-6 small meals throughout the day. You will have to forget about intermediate snacks.
2. The norms for water drunk per day are 2-2, 5 liters. Drink water before meals and half an hour afterwards, but not at the same time.
3. Eat the last meal before seven or eight in the evening. If you are bothered by an intolerable feeling of hunger at night, 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 rate of 150-200 g, near the minimum value - 20-30 grams.
6. Remove bread, sugar, coffee, foods containing starch (potatoes, beets, corn), high GI fruits, semi-finished products from the diet; food marked as "diet" or fat-free, alcohol is also unacceptable.
7. From vegetable fats only a little nuts and olive oil or flaxseed oil are allowed.
8. Frying of food is allowed, but again only in olive oil or linseed oil.
9. Do not forget exercise. If you are completely unbearable to run in the morning or swim, you should comfort yourself with the fact that thanks to physical exercise, the skin will not sink after losing weight and the muscles will get a beautiful shape.

The basis of the diet

Foods that you can eat without restriction:

• meat (beef, veal, rabbit, turkey);
• poultry eggs and offal (liver, tongue, heart);
• seafood (sea fish fillet, shrimp, lobster, crabs);
• dairy products (cottage cheese, sour cream, milk, unsweetened yogurt);
• berries, citrus and other low GI fruits;
• vegetables (cabbage, peas and fresh beans, leafy vegetables and vegetables);
• nuts and seeds.

Pros and cons

advantage

1. You can put together a menu to your liking based on a variety of permitted products. Every day, the diet will be different, which means that the diet is easily tolerated and painless.
2. There is no need to waste time preparing special dishes.
3. Acceptable cost of living.
4. Reliability, you will lose weight really fast.
5. When you limit the use of carbohydrate foods in the body, ketones are produced - substances that speed up the process of burning adipose tissue. Ketones reduce appetite, energize the brain and act as antidepressants.

Minuses

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

1. As a result of eating a large amount of protein foods, metabolic products overload the liver and kidneys. They work very intensively, which can lead to the development of chronic diseases.
2. When one refuses foods containing carbohydrates, a person deprives his body of vitamins and minerals. Therefore, experts recommend taking vitamins and supplements that have proven.
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. Often, the body will not accept a carbohydrate-free diet, so a person has unpleasant symptoms: weakness, nausea, constipation or, conversely, diarrhea.
5. Foods rich in protein are high in fat, so be careful with your menu.

Menu

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

For 7 days

Monday

• Morning: omelette with cheese or an egg; sugar-free coffee or orange juice; diet 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.
• Evening: assorted cucumbers and tomatoes, seasoned with lemon juice; low-fat cottage cheese; grapefruit.

Tuesday

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

Wednesday

• Morning: oatmeal on the water; cottage cheese stew; green tea.
• Day: fish soup without potatoes; boiled fish; celery salad; coffee.
• Evening: turkey meat with vegetables; tomato juice; Greek salad.

Thursday

• Morning: scrambled eggs with tomatoes; apples; hyben broth.
• Day: cheese soup; boiled breast with vegetables; yogurt.
• Evening: buckwheat porridge; boiled beef; fruit juice.

Friday

• 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.
• Evening: coleslaw; English steak; herbal tea.

Saturday

• Morning: 2 eggs; oatmeal and tea.
• Day: chicken soup without potatoes; millet porridge; yogurt.
• Evening: boiled fish; cucumber salad and tomato salad; hyben broth.

Sunday

• Morning: curd and berry mousse; baked apples.
• Day: turkey breast; baked fish; tomato juice.
• 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 (seasoned with 1 teaspoon olive oil); coffee without sugar or rose hips.
• Lunch: a piece of low-fat cheese and two leaves of lettuce.
• Breakfast: grilled breast; salad of radishes and lettuce leaves; green tea.
• Afternoon meal: a glass of kefir and a handful of berries.
• Dinner: steamed lean fish fillet; baked eggplant or courgette with cheese.

Day 2

• Breakfast: an omelette with two eggs with tomatoes; natural yogurt with fruit pieces; coffee without sugar and milk.
• Breakfast: a glass of kefir and an orange.
• Breakfast: scrub fillet; vegetable stew made from tomatoes, courgette, broccoli, leeks.
• Afternoon meal: cucumber stuffed with grated cheese (45 gr. ).
• Dinner: grilled beef steak; spinach, arugula and avocado salad; carrot juice.

Day 3

• Breakfast: an omelette with two eggs with a tomato; two slices of celery and 45 g of grated cheese; hyben broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Breakfast: boiled mackerel fillet; broccoli, leek and tomato puree soup.
• Afternoon meal: a glass of kefir with berries.
• Dinner: grilled pork fillet; steamed cauliflower with the addition of 1 tsp. olive oil; herbal tea.

Day 4

• Breakfast: natural yoghurt with fruit pieces; two soft-boiled eggs; green tea.
• Breakfast: two slices of celery and a piece of cheese.
• Breakfast: grilled tuna fillet; white cabbage, radish and cucumber salad.
• Afternoon meal: a glass of kefir and a handful of berries.
• Dinner: breast; zucchini pancakes; coffee.

Day 5

• Breakfast: cottage cheese casserole with berries; herbal tea.
• Lunch: a small portion of Caesar and chicken breast.
• Breakfast: halibut fillet; assorted white cabbage, cucumbers and radishes with olive oil.
• Dinner: beef steak; oven-baked asparagus, sprinkled with grated cheese.

Day 6

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

Day 7

• Breakfast: an egg yolk with tomatoes and herbs; natural yogurt with fruit pieces; coffee.
• Lunch: a small portion of Caesar seasoned with olive oil, lemon juice and spices.
• Lunch: flounder and baked cauliflower.
• Afternoon meal: cheese and two slices of celery.
• Dinner: breast and a serving of Mexican guacamole salad and herbal tea.

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

Hard black

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

• Day 1. From kl. 10 we eat a boiled egg every two hours. Only 5 eggs a day.
• 2nd place During the day we eat in small portions 1 kg of lean fish cooked without salt.
• 3. 2 boiled breasts without salt.
• 4th place5 boiled potatoes.
• 5th place Half a kilo of boiled beef or veal.
• 6. 2 kg of fruit, except bananas.
• 7. 2 kg of all vegetables except potatoes. Cooking method: cooking, steaming, grilling.
• 8. 1 kg low-fat cottage cheese.
• 9. 2 liters low-fat kefir.
• 10. We drink rosehip decoction, all day long.

For 14 days

Day 1

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

Day 3

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

Day 4

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

Day 5

• Breakfast: oatmeal and boiled eggs.
• Snack: vegetable salad, 50 g low-fat cheese.
• Lunch: boiled rice and breast, vegetables 100 g.
• Afternoon meal: carrot salad and low-fat cottage cheese, 100 g each.
• Dinner: a green apple and unlimited cabbage.

Day 6

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

Day 7

• Breakfast: oatmeal with boiled eggs. Tea with a spoonful of honey.
• Snack: apple or orange.
• Breakfast: 200 g boiled beef and pearl barley porridge.
• Afternoon meal: 100 g cottage cheese.
• Dinner: 200 g vegetable salad with a piece of cheese.

Day 8

• Breakfast: two boiled eggs, one apple, green tea.
• Snack: orange.
• Lunch: buckwheat porridge or rice with pollock (150 g).
• Afternoon meal: 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.
• Breakfast: boiled rice and breast.
• Afternoon meal: carrot salad.
• Dinner: vegetable salad and a small grapefruit.

Day 10

• Breakfast: oatmeal, eggs and tea with a spoonful of honey.
• Snack: vegetable salad 100 g.
• Lunch: a portion of rice, chicken chops with steamed onions.
• Afternoon meal: a glass of natural yoghurt.
• 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.
• Breakfast: 200 g grilled fish.
• Afternoon meal: tomato juice 200 g.
• Dinner: beef 150 g.

Day 12

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

Day 13

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

Day 14

• Breakfast: scrambled eggs from two eggs with a piece of bacon.
• Snack: cheese 50 g and two slices of celery.
• Lunch: a portion of brown rice and boiled breast.
• Afternoon meal: 200 g sour cream.
• Dinner: vegetable stew and herbal decoction.

For one month

You can put together a diet for such a long period of time while adhering to the following recommendations:

First week (introductory). In the morning we eat complex carbohydrates for snack and lunch - proteins and complex carbohydrates 50/50, afternoon snack and dinner - protein food. Sweet and starchy foods are completely excluded, but vegetables and fruits with 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 a day), low-fat cottage cheese, 1% kefir, 0, 5% milk (a glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or baked seafood, seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one a day until 14-00), for dinner you can eat 1 tbsp. a spoonful 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 a day), herbs, bran, 1 tbsp. happen three times a day.

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

What dries

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

What you need to know

1. Even if you perform drying according to all the rules, it is not safe at all. The kidneys and liver are overloaded, causing weakness and lethargy, worsening of chronic diseases and malfunctions of the gastrointestinal tract.
2. If you do not exercise, there will be no drying of fat, it will be a normal diet with low calorie content. You should not expect miracles from her, but health problems are expected quite well.
3. Drying only makes sense if you have previously been involved in sports training and have muscle mass that you need to get rid of the fat layer. If there are no pronounced muscles under the fat layer, it will be more effective for you to give up flour, fatty and sweet foods.
4. It is a lengthy process and does not sound like a quick weight loss routine before the holidays. Short-term drying (to prepare for a competition) lasts one to two weeks, and long-term (gradual) drying takes five to seven weeks. Only a gradual helps to tighten the figure.
5. It is held no more than twice a year.

Perfect drying ability

1. Two weeks before the start of drying, it is necessary to support the liver. This helps you with hepatoprotectors - prophylactic drugs 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, plan the drying period carefully.
3. Women are not advised to "dry" for more than a month and a half, otherwise hormonal disorders follow. At the end of the process, exit follows. In terms of duration, it is equal to the drying itself.
4. Training during this period should be short but very intense. Cardio training should not last more than half an hour and strength training should last 45 minutes.
5. The calorie content of the diet is only 300-350 calories less than normal. A menu with too low calories (up to 1200 kcal per day) is only suitable if your weight is 55 kg or less before drying.
6. Protein shakes and other supplements are used in consultation with the trainer.

Nutritionists strongly warn: drying is not just a carbohydrate-free diet, it is too serious a process to do it yourself at home. Experiments can adversely affect health.

Contraindications to a carbohydrate-free nutrition system

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

1. If you have recently had surgery.
2. Has kidney, liver or gastrointestinal problems.
3. Suffering from a kind of chronic disease.

Diet is strictly forbidden:

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

Carbohydrate recipes

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

Chicken buns with cheese

Take 0, 5 kg of chicken fillet and roll through a meat grinder. A touch of salt, pepper and two chopped cloves of garlic enhance the taste. Mix everything well. Beat a raw egg. Shake 200 gr on a coarse grater. hard cheese and the resulting shavings also add to minced meat. Stir again. Brush a baking sheet with olive oil and shape into small meatballs. Bake them in the oven at 200 ° C for 20 minutes. Once browned, turn it to the other side. Serve hot, sprinkled with herbs.

Deliver the stew

Take a kilo of beef liver, rinse it thoroughly in cold water, grind it to a consistency of puree using a meat grinder or blender. Finely chop an onion and 200 gr. Mushrooms. Beat 4 egg whites. Add 2 tbsp. tablespoons of oat bran. Mix the whole mass well. Put in a mold, greased with olive oil and bake in the oven at 180 degrees for 40 minutes. While cooking, you can use a sugar-free kebab spice.

A stew option without onions and mushrooms is also possible.

Light chicken salad

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

Mushrooms baked in eggs

Take half a kilo of fresh mushrooms, chop finely, boil in salted water and put in a colander. Once the liquid is drained, transfer the mushrooms to the frying pan and fry a little in olive oil. Then transfer to a baking sheet and sprinkle with herbs. Salt and pepper to taste. Use a spoon to make two holes in the mass and pour in the raw eggs. Bake in the oven until the eggs are done.

Pumpkin pancakes

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

Ends the diet

How to get out of the diet correctly:

1. Gradually go back to your normal diet and add new foods every week. For example, seven days after the end of a marathon, you enter pasta in the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, etc. . .
2. Continue to eat fractionally: in small portions several times a day. Nutritionists say that 5 meals a day is much healthier than rarer meals.
3. Stick to the green plate rule. It sounds like this: half is full of leafy vegetables and crispy vegetables. A quarter of a plate: cereals - rice, bulgur, beans and second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrates consumed every day increases by only 30 grams. It is great if these are slow carbs.
5. Do not forget exercise. It is not necessary to spend evenings in the gym, you can just walk at a fast pace and do light exercises in the morning.
6. Limit your fat intake.