Too much carbohydrate in the diet and lack of exercise can quickly lead to excess weight, which is very dangerous to our health. Unfortunately, not everyone finds time to be active and prepare valuable meals. A diet based on the elimination of a large amount of sugar from everyday meals allows you to lose unnecessary kilograms in a short time. Diet without carbohydrates – is it worth using and is it really safe for everyone? What should a sample, weekly menu of people on a carbohydrate-free diet look like? We encourage you to read!
Diet without carbohydrates – for whom? How much weight can you lose by giving up sugar?
A low-carbohydrate diet is especially recommended for people suffering from drug-resistant epilepsy, as well as in the case of diabetes and pre-diabetes. It should also be used by people suffering from depression and struggling with digestive system ailments, such as heartburn, reflux or irritable bowel syndrome. When following a carbohydrate-free diet, we can get rid of up to one kilogram per week. For the diet to be effective, in addition to eliminating carbohydrates, it is also worth limiting the consumption of groats, rice, white bread and pasta.
Diet without carbohydrates – recipes for 7 days
A carbohydrate-free diet is based mostly on unprocessed foods, green leafy vegetables, eggs, fish, and lean meat. Below is a sample menu without carbohydrates for 7 days. The ingredients can be freely combined and used interchangeably. Between meals, it is worth eating your favorite raw vegetables, as well as various types of nuts.
The first day:
3 slices of good quality cold cuts, 2 slices of dark bread, butter, tomatoes with the addition of onion and olive oil.
Tomato and zucchini casserole. Necessary ingredients: 1 kg of zucchini, 1 kg of tomatoes, butter, 150 grams of grated cheese, 2 cloves of garlic, 1 onion. To prepare the dish, simply butter a casserole dish, place all the vegetables on it, sprinkle with grated cheese, and then put it in the oven for half an hour.
For dinner, we recommend a delicious, original rocket salad. You will need a handful of arugula, one pear (diced), gorgonzola cheese, a handful of walnuts, and balsamic vinegar.
Chia pudding with strawberries and peaches. You will need: half a can of coconut milk, 2 tablespoons of chia, 2 tablespoons of honey, and fruit. The ingredients should be mixed and put in the fridge for a quarter of an hour. Ready!
Sliced chicken breast with onion. Slice the chicken breast and then put it in the oven with the onion for 45 minutes (180 degrees).
Vegetables, cut into sticks and 1 packet of hummus (125 grams). We can use our favorite vegetables. We recommend carrots, radishes, celery, broccoli, parsley and paprika.
Scrambled eggs from four eggs, fried in coconut oil with yellow cheese and mushrooms.
Chicken and iceberg lettuce salad, with croutons and garlic sauce. To prepare it, we need the following ingredients: chicken breast fillet (300 grams), a head of iceberg lettuce, croutons (you can prepare it yourself), a small natural yogurt, two cloves of garlic.
Large Greek yogurt (180 grams) with the addition of your favorite fruit, and two slices of dark bread with honey.
Salad with avocado, tuna, two tomatoes and sunflower seeds with the addition of olive oil.
Cauliflower and egg salad. You will need one medium-sized cauliflower, two potatoes, two eggs. Ingredients need to be boiled and combined, add your favorite spices.
Cottage cheese with the addition of radish, cucumber and tomato, and a slice of dark bread.
Two-egg omelette and two tablespoons of coconut flour, fried in coconut oil.
Fish baked in foil (can be halibut, trout or salmon) with the addition of your favorite vegetables. It can be broccoli or carrots.
Sliced tomatoes with mozzarella (125 grams) and a handful of arugula. Optionally, we can also add two slices of bread with high-quality sausage.
Mix of lettuces with paprika, tomato and cucumber, diced, two hard-boiled eggs.
Pumpkin cream soup. The pumpkin should be peeled and diced, then fried in coconut oil and poured over with vegetable broth (1 liter). Then blend. We can add coconut milk (80 ml) and spices: ginger, chilli, curry or Provencal herbs.
Stewed vegetables without potatoes, stewed in coconut oil.
Broccoli with tomato and natural yoghurt.
Chicken breast fillet (300 grams) stewed with spinach and a handful of dried tomatoes (without pickle).
Two slices of dark bread with good-quality cold meat, carrot, apple and leek salad.
Diet without carbohydrates – products to avoid
A carbohydrate-free diet excludes all products containing a large amount of sugar – including sweets, confectionery, carbonated drinks, fast food, alcohol, chips, sticks and crackers. It is also worth avoiding white flour products, such as white bread or pasta. Margarine is also forbidden as a source of trans fats. Contraindicated in a carbohydrate-free diet are dried and candied fruits.
Diet without carbohydrates – contraindications, side effects
When following a carbohydrate-free diet, side effects such as constipation, nausea, and headaches may occur due to abnormal sugar levels in the body. Excess protein in the diet can also exacerbate symptoms in the case of joint diseases. In many people, eliminating carbohydrates can also lead to kidney stones. Therefore, during the diet, it is worth being under strict medical supervision and periodic examinations. It is recommended to eat raw vegetables between meals and drink plenty of mineral water. A diet without carbohydrates is not recommended for pregnant women, people suffering from chronic diseases and teenagers – carbohydrates are necessary for proper development. The use of a carbohydrate-free diet is not recommended for athletes and people who work physically, because carbohydrates are their main source of energy. It is worth remembering that this type of diet should last a maximum of a month. It should not be extended, because like any elimination diet, it can have a negative impact on our health, inter alia, disrupting the hormonal balance.
Diet without carbohydrates – reviews
We decided to check what people who use it think about a diet without carbohydrates. Here are some examples of reviews found in online forums:
- “I started following the carbohydrate-free diet when my cholesterol levels started to rise dangerously. I started with small changes – at the beginning I completely eliminated white bread, pasta, groats and fruit. I feel hungry much less often – previously I could eat every half an hour and I was never sufficiently full. I didn’t care about losing kilos, but this side effect of the diet surprised me very positively. Since I have been following a carbohydrate-free diet, I have managed to lose about 8 kilos and have not noticed any yo-yo effect. I feel light and healthy. I recommend!”
- “Before I started on a carbohydrate-free diet, I heard that it is not for everyone. Therefore, before introducing changes to the menu, I decided to do some basic research. It turned out that I can limit the amount of carbohydrates without fear. I make sure that the products I eat are varied. I was able to quickly lose unnecessary kilograms, but I am under strict medical supervision and soon I am going to start introducing new ingredients to my diet, for example fruit. I think a carbohydrate-free diet is a great idea for anyone who wants to improve their health and get rid of unnecessary body fat. “
- “I have been struggling with overweight and diabetes for many years. No methods helped me get rid of the extra pounds. Some time ago I heard about a carbohydrate-free diet. I decided to try – under the supervision of my doctor, of course. The diet allowed me to regulate my blood sugar quickly. Nutritional awareness helps me plan my meals carefully, and I feel light and healthy. With a diet without carbohydrates, I recommend additionally using vitamins and minerals prescribed by a doctor – this allows you to avoid various types of side effects caused by the shock that the body experiences after discontinuing sugar. “
- “I heard about a carbohydrate-free diet from my mother. I decided to try it and I don’t regret it. I followed the diet for three weeks, as recommended by my doctor. I managed to lose four kilos. Additionally, I finally regulated my blood sugar level. I have not noticed any side effects of the diet, but I am not going to extend it – I miss my old meals a bit. If you want to lose weight quickly, give it a try!”