Carbohydrate-free diet

Among the many different weight loss systems, the carb-free method for 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, providing them with 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 reducing the 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, after a diet without carbohydrates, in two weeks the hydraulic line can be 5-10 kg, depending on the initial body weight.

However, it is impossible to completely give up carbohydrates, they are necessary for the proper functioning of the digestive system and nervous system. After all, carbohydrates are a source of energy for the body, so by excluding them completely from the diet, you will soon begin to experience periodic headaches, drowsiness, fatigue, mood swings, low concentration and other "pleasures". Therefore, nutritionists recommend staying at 20-30 grams of carbohydrates in food per day. At the same time, low glycemic index products 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.

The scale for measuring glycemic index (abbreviation GI) consists of 100 units. Therefore, 0 is the minimum value, ie products that do not contain any carbohydrates and 100 is the maximum possible. High GI foods saturate the blood with glucose very quickly, replenishing the body with extra calories. If no extra energy is required at this time, it immediately converts to fat accumulation. Thus the body provides a source of backup energy.

Remember: it is not high GI foods that affect weakness, but their uncontrolled use. Especially with an inactive lifestyle. For example, if you do 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 image and health.

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

Foods with high glycemic index (95-70)

These include:

• White bread;
• buns
• pancakes
• roasted, boiled and mashed potatoes.
• rice pasta
• instant porridge, including rice
• honey;
• corn flakes?
• sports drinks (PowerAde, Gatorade)
• sweet pastries
• muesli with nuts and raisins.
• pumpkin, watermelon and melon
• milk chocolate and chocolate bars
• carbonated drinks Pepsi and Coca-Cola;
• pasta;
• chips?
• sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices
• cans and jams.
• rye bread and black yeast.
• jam;
• muesli with sugar
• peeled potatoes?
• dried grapes
• wholemeal bread?
• canned vegetables
• Pasta with cheese
• bananas
• sweet ice cream?
• long grain rice?
• mayonnaise;
• oatmeal;
• brown buckwheat?
• grapes and grape juice
• ketchup;
• spaghetti;
• pretzel

Low GI (50-5)

• Sweet potatoes (yam, yam)
• green buckwheat?
• basmati rice?
• sugar-free cranberry juice
• oranges, kiwis and mangoes
• sugar-free apple juice
• Brown rice;
• grapefruit;
• coconut;
• fresh orange juice;
• sugar-free carrot juice;
• dried apricots and plums;
• Tomato juice?
• cabbage of different types: cauliflower, brussels sprouts, white cabbage.
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts.
• rhubarb;
• bean curd (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

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

How does it work

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

Gradually you lose weight, the body is cleansed and unloaded. Strength and prosperity are guaranteed.

Note:Alanine is an aliphatic 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 the result to be fast and effective, we carefully observe all aspects of this diet system:

1. Eat 5-6 small meals throughout the day. You should forget about snacks.
2. The rules of drinking water per day are 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 your night is tormented by an unacceptable feeling of hunger, trick 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, approach the minimum value - 20-30 grams.
6. Eliminate bread, sugar, coffee, starchy foods (potatoes, beets, corn), high GI fruits, and unfinished foods. foods labeled as "diet" or fat-free, alcohol is also unacceptable.
7. From vegetable fats, only a few nuts and olive oil or flaxseed are allowed.
8. Frying is allowed, but again only in olive oil or flaxseed.
9. Do not forget to exercise. If you are completely intolerant of running in the morning or swimming, take comfort in the fact that thanks to physical education, the skin will not break down after weight loss and the muscles will get a beautiful shape.

Basis of diet

Foods you can eat without restrictions:

• meat (beef, beef, turkey)
• eggs and poultry by-products (liver, tongue, heart).
• fish and seafood (seafood fillets, shrimp, lobster, crabs)
• dairy products (cottage cheese, sour cream, milk, sugar-free yogurt);
• berries, citrus fruits and other low GI fruits;
• vegetables (cabbage, peas and fresh beans, leafy greens and vegetables);
• nuts and seeds.

Advantages and disadvantages

advantages

1. You can compose a menu according to your taste from a variety of allowed products. Every day the diet will be different, which means that the diet is easily tolerated and painless.
2. You do not need to waste time preparing special dishes.
3. Acceptable dietary costs.
4. Reliability, you will lose weight very quickly.
5. By limiting the use of carbohydrates in the body, ketones are produced - substances that accelerate the process of fat burning. Ketones reduce appetite, activate the brain and act as antidepressants.

Disadvantages

However, not everything is rosy; a carb-free diet also has significant drawbacks.

1. As a result of consuming a large amount of protein foods, metabolic products overload the liver and kidneys. They work very hard, which can lead to the development of chronic diseases.
2. By refusing foods that contain carbohydrates, a person is deprived of vitamins and minerals. Therefore, experts recommend taking proven vitamins and supplements.
3. With a lack of carbohydrates in the body, ketones 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 does not want to go on a carb-free diet, so a person has unpleasant symptoms: weakness, nausea, constipation or, conversely, diarrhea.
5. Protein-rich foods 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

• Breakfast: omelette with cheese or egg. coffee without sugar or orange juice. food loaf.
• 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: various cucumbers and tomatoes, seasoned with lemon juice. cottage cheese with low fat.

Tuesday

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

Wednesday

• Morning: oatmeal in water. cottage cheese pot? green tea.
• Day: fish soup without potatoes. boiled fish salad with celery.
• Evening: turkey meat with vegetables. Tomato juice? Greek salad.

Thursday

• Breakfast: omelette with tomatoes. wild rose petals.
• Day: cheese overcooked with vegetables. yoghurt.
• Evening: buckwheat porridge? fruit juice.

Friday

• Breakfast: cottage cheese with sour cream. boiled egg; without brown sugar.
• Afternoon: vegetable soup with green sorrel. fish fried in olive green tea or berry juice.
• Evening: salad with cabbage steak? herbal tea.

Saturday

• Breakfast: 2 oatmeal and tea.
• Day: chicken without potatoes. millet porridge? yoghurt.
• Evening: boiled fish, cucumber and tomato salad, wild rose broth.

Sunday

• Morning: mousse with curd and berry. baked apples.
• Day: Turkey borscht? cooked fishTomato juice.
• Evening: beef liver cauliflower on the steamer.

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 wild rose broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: grilled radish chest salad and lettuce leaves. green tea.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: fillet with lean fried eggplant or zucchini with cheese.

Day 2

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

Day 3

• Breakfast: an omelette with two eggs and a tomato. two slices of celery and 45 grams of grated cheese. wild rose broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: boiled mackerel fillet of broccoli, leek and tomato puree.
• Afternoon snack: a glass of kefir with berries.
• Dinner: steamed pork fillet 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 a slice of cheese.
• Lunch: tuna fillet in grilled cabbage, radish and cucumber salad.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: zucchini breast pancakescoffee.

Day 5

• Breakfast: pot of cottage cheese with berries. herbal tea.
• Lunch: a small part of Caesar and chicken breast.
• Lunch: halibut fillet mixed white cabbage, cucumbers and radish with olive oil.
• Dinner: beef steak asparagus, 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 mushroom soup.
• Afternoon snack: two slices of celery and 45 grams of low-fat cheese.
• Dinner: steamed breast and asparagus with grated cheese.

Day 7

• Breakfast: an omelette with tomatoes and herbs. natural yogurt with pieces of fruit. coffee.
• Lunch: a small part of Caesar seasoned with olive oil, lemon juice and spices.
• Lunch: herb fillet and roasted cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: breast and portion of Mexican guacamole salad and herbal tea.

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

Hard variety

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

• 1st day. Starting at 10 a. m. , we eat a boiled egg every two hours. Only 5 eggs a day.
• 2nd. During the day, in small portions, we eat 1 kg of lean fish cooked without salt.
• 3rd. 2 boiled breasts without salt.
• 4th. 5 boiled potatoes.
• 5th. Half a kilo of boiled beef or beef.
• 6th. 2 kg of fruit, except bananas.
• 7th. 2 kg of vegetables except potatoes. Cooking method: cooking, steam, roast.
• 8th. 1 kg low-fat cottage cheese.
• 9th. 2 liters of low fat kefir.
• 10th. We drink rose decoction all day.

For 14 days

Day 1

• Breakfast: two boiled eggs, tea or coffee without sugar.
• Snack: 100 grams of low fat cottage cheese.
• Lunch: 200 grams of boiled pollock, rose broth.
• Afternoon snack: white cabbage and cucumber salad.
• Dinner: 100 grams of boiled 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 portion of brown rice and 100 grams of chicken breast.
• Afternoon snack: pot.
• Dinner: Salad with Brussels sprouts.

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, grilled vegetables (zucchini, eggplants, various types of cabbage).
• Afternoon snack: mixed vegetables 200 g.
• Dinner: grapefruit and apple juice.

Day 5

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

Day 6

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

Day 7

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

Day 9

• Breakfast: a glass of kefir and an omelette.
• Snack: cabbage salad 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 spoonful of honey.
• Snack: vegetable salad 100 g.
• Lunch: a portion of rice, chicken cutlets with steamed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: cottage cheese with low fat and green apple.

Day 11

• Breakfast: two soft boiled eggs, green tea or coffee without sugar.
• Snack: orange and a handful of nuts.
• Lunch: 200 grams of fish.
• Afternoon snack: tomato juice 200 g.
• Dinner: beef fillet 150 gr.

Day 12

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

Day 13

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

Day 14

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

For a month

You can make a diet for such a long time yourself, following the following recommendations:

First week (introductory). In the morning we eat complex carbohydrates, for snacks and lunch - protein and complex carbohydrates 50/50, 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 carb-free diet.

Second week. Eat the following: eggs (2 pieces per day), low-fat cottage cheese, 1% kefir, 0. 5% milk (a glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiledor cooked seafood fish, 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 protein), boiled breasts, boiled or grilled seafood, cucumber (one piece a day), herbs, bran, 1 tbsp. spoon three times a day.

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

What dries

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

What you need to know

1. Even if you dry according to all the rules, it is not safe at all. The kidneys and liver are overloaded, which causes weakness and lethargy, worsening of chronic diseases and dysfunctions in the gastrointestinal tract.
2. If you do not exercise, then fat will not dry out, it will be a normal low calorie diet. You should not expect miracles from her, but health problems are expected.
3. Drying only makes sense if you have previously exercised and have muscle mass that you need to get rid of the fat layer. If there are no strong muscles under the fat layer, it will be more effective for you to give up flour, fatty and sweet foods.
4. It is a long process and does not sound like a quick weight loss routine before the holidays. Short drying (to prepare a tender) takes one to two weeks and long-term (gradual) drying takes five to seven weeks. Only a gradual will help tighten the shape.
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 with hepatoprotective agents - prophylactic agents that have a positive effect on the liver.
2. During this period, the body should not face stress: travel, marriage, sessions, emergencies at work. Therefore, plan the drying period carefully.
3. It is not recommended for women to "dry" for more than a month and a half, otherwise hormonal disorders will follow. At the end of the process, the 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 usual. A menu with very low calories (up to 1200 kcal per day) is only suitable if you weigh 55 kg or less before drying.
6. Protein shakes and other nutritional supplements are used in consultation with the trainer.

Nutritionists warn strongly: dehydration is not only a diet without carbohydrates, but it is a very serious process to do it yourself, at home. Experiments can adversely affect health.

Contraindications to a carbohydrate-free diet

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

1. If you have recently had surgery.
2. You have problems with the kidneys, liver or gastrointestinal tract.
3. You suffer from some 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 delicious and varied, we offer some simple recipes.

Chicken balls with cheese

Take 0. 5 kg of chicken fillet and move it to a meat grinder. A dash of salt, pepper and two cloves of minced garlic will enhance the taste. Mix everything well. Beat in a raw egg. On a coarse grater, grate 200 gr. hard cheese and the resulting crumbs also add to the minced meat. Stir again. Brush a pan with olive oil and form small balls of meat. Bake them in the oven at 200 C for 20 minutes. When golden brown, turn to the other side. Serve hot, sprinkled with herbs.

Liver pot

Take one kilogram of beef liver, rinse well with cold water, puree using a meat grinder or blender. Finely chop an onion and 200 gr. Champagne. Lightly beat 4 egg whites. Add 2 tbsp. tablespoons oat bran. Mix the whole mass well. Put in a mold, oiled with olive oil and bake in the oven at 180 degrees for 40 minutes. When cooking, you can use sugar-free kebab spices.

A selection of pots without onions and mushrooms is also possible.

Light chicken salad

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

Mushrooms cooked in eggs

Take half a kilo of fresh mushrooms, chop finely, boil in salted water and put in a colander. When the liquid has drained, transfer the mushrooms to the 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 toss the raw eggs. Bake in the oven until the eggs are done.

Pumpkin pancakes

Take 200 gr. pumpkin and grill. Beat a raw egg in the resulting mass. Add 4 tbsp. tablespoons flour and a pinch of baking soda. Stir in the pumpkin dough until soft. Shape the pancakes and bake at 200 degrees. You can sprinkle them with grated cheese in advance. Instead of baking, pancakes can simply be fried.

Exit the diet

How to get out of the diet properly:

1. Gradually return to your normal diet by adding new foods each week. For example, seven days after the end of a marathon, enter the pasta on the menu. Fourteen days later - starchy vegetables, after three weeks - cereals and so on. . .
2. Continue to eat in fractions: in small portions several times a day. Nutritionists say that 5 meals a day is much healthier than the rarest meals.
3. Follow the rule of the green sign. Sounds like this: half full of leafy greens and crispy vegetables. A quarter of a plate: cereals - rice, oatmeal, 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 increases by only 30 grams. Great for slow carbs.
5. Do not forget to exercise. You do not need to spend nights in the gym, you can just walk briskly and do light exercises in the morning.
6. Limit fat intake.