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 so-called "drying". The main goal in this case is to get rid of subcutaneous fat and build muscle, providing them with a nice relief. Before starting a diet, carefully study all the pros and cons, principles and contraindications.

The essence

As the name implies, the carbohydrate free program is about cutting out the carbohydrates in your diet by focusing on fats and proteins. Many other protein diets are based on the same rules - Ducan, Montignac, these. According to reviews, subject to a carbohydrate-free diet, in two weeks the bullet line can be 5-10 kg, depending on the initial body weight.

However, it is impossible to completely abandon carbohydrates, they are necessary for the normal functioning of the digestive tract and nervous system. After all, carbohydrates are a source of energy for the body, therefore, by completely excluding them from the diet, you will soon begin to feel periodic headaches, drowsiness, fatigue, mood swings, low concentration and "pleasure" ofothers. Therefore, nutritionists recommend staying 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 increase blood sugar.

The glycemic index measurement scale (abbreviated as GI) consists of 100 units. Therefore, 0 is the minimum value, i. e. products that do not contain carbohydrates at all and 100 is the maximum possible. Foods with a high GI quickly saturate the blood with glucose, as a result of which the body is replenished with extra calories. If no additional energy is needed at this time, it immediately turns into fat accumulations. This is how the body provides itself with a source of backup energy.

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

Note:the real index of the index can vary depending on the amount of food consumed, the way it is prepared, the heat treatment, the combination with other foods and other factors. However, the numbers do not change drastically: Brussels sprouts, for example, will in any case remain a low index product (10-20 units), and the glycemic index of instant cereals will still be high.

Foods with high glycemic index (95-70)

This includes:

• White bread;
• bun;
• petulla;
• baked, boiled and mashed potatoes;
• rice noodles;
• instant porridge, including rice;
• honey;
• misrat;
• sports drinks (PowerAde, Gatorade);
• sweet pastries;
• muesli with nuts and raisins;
• squash, watermelon and melon;
• milk chocolate and chocolate bars;
• carbonated drinks Pepsi and Coca-Cola;
• petka;
• redness;
• sugar

GI average (65-55)

• Wheat flour;
• packaged juices;
• cans and jams;
• rye bread and black yeast;
• marmalade;
• muesli with sugar;
• jacket potatoes;
• raisins;
• cereal bread;
• canned vegetables;
• Pasta with cheese;
• bananas;
• sweet ice cream;
• long grain rice;
• mayonnaise;
• oatmeal;
• brown buckwheat;
• grapes and grape juice;
• ketchup;
• spaghetti;
• short bread

Low GI (50-5)

• Sweet potatoes (yams, yams);
• green buckwheat;
• basmati rice;
• cranberry juice without dessert;
• oranges, kiwi and mango;
• apple juice without dessert;
• brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• dried apricots and plums;
• tomato juice;
• cabbage of different types: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• raven;
• bean curd (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

Important:even low GI foods contain calories, so you will need to count them. There is no direct link between glycemic index and calorie content.

How it works

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 reserves" to produce alanine. In order not to reduce muscle mass, you should eat protein foods.

You gradually lose weight, the body is cleansed and discharged. 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 of alanine with various biologically active compounds, other beneficial substances are formed in the body.

General principles

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 need to forget the intermediate costs.
2. Rates of drunk water per day are 2-2, 5 liters. Drink water before meals and half an hour later, but not at the same time.
3. Eat your last meal before seven or eight in the evening. If in the evening you suffer from an intolerable feeling of hunger, cheat 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: from the usual rate of 150-200 g, approach the minimum value - 20-30 grams.
6. Eliminate bread, sugar, coffee, foods containing starch (potatoes, beets, corn), fruits with a high GI, semi-finished products from the diet; food marked as "diet" or fat-free, alcohol is also unacceptable.
7. From vegetable fats only a few nuts and olive oil or flax seeds are allowed.
8. Frying of food is allowed, but again only in olive oil or flax seed.
9. Do not forget about exercise. If you are completely impatient to run in the morning or swim, comfort yourself with the fact that thanks to physical education, the skin will not fall out after losing weight, and the muscles will gain a beautiful shape.

The basis of the diet

Foods you can eat without restrictions:

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

Advantages and disadvantages

pro

1. You can create a menu to your liking from a variety of allowed products. Every day the diet will be different, which means that the diet is easily and painlessly tolerated.
2. No need to waste time preparing any special dish.
3. Acceptable dietary cost.
4. Reliability, you will lose weight really fast.
5. When the use of carbohydrate foods in the body is restricted, ketones are produced - substances that accelerate 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 drawbacks.

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. By refusing food containing carbohydrates, a person deprives his body of vitamins and minerals. Therefore, experts recommend taking self-proven vitamins and dietary supplements.
3. With the 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 does not want to accept 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 an egg; sugar-free coffee or orange juice; dietary 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: various cucumbers and tomatoes, seasoned with lemon juice; low-fat cottage cheese; grapefruit

Tuesday

• Breakfast: low-fat yogurt; a piece of cheese; orange or apple.
• Day: vegetable soup with beef soup; boiled beef; kefir or apple juice.
• Evening: boiled cauliflower with mushrooms; boiled egg; compote from dried fruits.

Wednesday

• Breakfast: oatmeal in water; casserole with cottage cheese; green tea
• Day: fish soup without potatoes; boiled fish; celery salad; coffee
• Evening: turkey meat with vegetables; tomato juice; Greek salad.

Thursday

• Breakfast: scrambled eggs with tomatoes; apples; rose soup.
• Day: soup with cheese; boiled breast with vegetables; kos.
• Evening: buckwheat porridge; boiled beef; fruit juice.

Friday

• Breakfast: 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: cabbage salad; beef steak; herbal tea.

Saturday

• Breakfast: 2 eggs; oatmeal and tea.
• Day: chicken soup without potatoes; qull meli; kos.
• Evening: boiled fish; cucumber and tomato salad; rose soup.

Sunday

• Breakfast: cottage cheese and blackberries; ripe apples.
• Day: borsch turkey; roasted fish; tomato juice.
• Evening: beef liver; steamed cauliflower; compost.

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); sugar-free coffee or rose soup.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: grilled breast; radish and lettuce salad; green tea
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: weak steamed fish fillets; eggplant or zucchini baked with cheese.

Day 2

• Breakfast: an omelette with two eggs with tomatoes; natural yogurt with pieces of fruit; sugar-free coffee and milk.
• Lunch: a glass of kefir and an orange.
• Lunch: fabric fillets; vegetable stew made from tomatoes, zucchini, broccoli, leeks.
• Afternoon snack: cucumber stuffed with grated cheese (45 gr. ).
• Dinner: grilled beef steak; spinach salad, arugula and avocado; carrot juice.

Day 3

• Breakfast: an omelette with two eggs and a tomato; two slices of celery and 45 g of grated cheese; rose soup.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: boiled mackerel fillets; soup with broccoli, leeks and tomatoes.
• Afternoon snack: a glass of kefir with berries.
• Dinner: grilled pork fillets; steamed 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 one slice of cheese.
• Lunch: grilled tuna fillets; salad with white cabbage, radish and cucumber.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: sucking; zucchini pancakes; coffee

Day 5

• Breakfast: casserole with berries; herbal tea.
• Lunch: a handful of Caesar and chicken breast.
• Lunch: halibut fillet; various white cabbage, cucumbers and radish 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.
• Lunch: grilled breast and salad dressing.
• Lunch: salmon fillets and mushroom noodle soup.
• Afternoon snack: two slices of celery and 45 g of low-fat cheese.
• Dinner: chest and steamed asparagus with grated cheese.

Day 7

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

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

Strong variety

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

• Day 1 Starting at 10 am, 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.
• I 3-ti2 boiled breasts without salt.
• I 4-ti5 boiled potatoes.
• 5th Half a kilo of beef or boiled beef.
• I 6-ti2 kg of each fruit, except bananas.
• I 7th. 2 kg of any vegetables except potatoes. Method of cooking: cooking, steaming, frying.
• I 8th. 1 kg of low-fat cottage cheese.
• I 9th. 2 liters of low-fat kefir.
• I 10th. We drink decoctions of roses all day long.

For 14 days

Day 1

• Breakfast: two boiled eggs, tea or coffee without sugar.
• Snack: 100 g low-fat cottage cheese.
• Lunch: 200 g boiled pollock, rose soup.
• 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: various cucumbers and tomatoes.
• Darka: pollock i zier 100 g.

Day 3

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

Day 4

• Breakfast: an omelette with two eggs. Sugar-free tea or coffee.
• Snack: pollock or steamed chest 100 g.
• Lunch: boiled pollock 200 g, roasted vegetables (zucchini, eggplant, various types of cabbage).
• Afternoon snack: 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: rice and boiled breast, vegetables 100 g.
• Afternoon snack: 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 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 g pollock and a glass of kefir.

Day 7

• Breakfast: oatmeal with boiled eggs. Tea with a spoonful of honey.
• Snack: apples or oranges.
• Lunch: 200 g of boiled beef porridge and pearl barley.
• Afternoon snack: 100 g of cottage cheese.
• Dinner: 200 g 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 omelet.
• 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, eggs and tea with a spoonful of honey.
• Snack: vegetable salad 100 g.
• Lunch: a piece of rice, chicken cutlets with steamed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: low-fat cottage cheese and green apples.

Day 11

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

Day 12

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

Day 13

• Breakfast: vegetable salad, coffee and a bun.
• 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 with two slices of bacon.
• Snack: 50 g cheese 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 one month

You can create a diet for such a long period yourself, following the following recommendations:

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

The second week. We eat as follows: 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), fishboiled with water, seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one per day until 14-00), for dinner you can eat 1 tbsp. a spoonful of bran.

Third week. Low-fat cottage cheese, eggs (2 - whole, the other 2 - only protein), boiled breasts, boiled or roasted sea fish, cucumber (one piece per day), herb, bran, 1 tbsp. spoon three times a day.

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

What is drying up

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

What you need to know

1. Even if you do the drying according to all the rules, it is not safe at all. The kidneys and liver are overloaded, which provokes weakness and lethargy, worsening of chronic diseases and dysfunctions in the gastrointestinal tract.
2. If you do not exercise, then no fat drying will occur, it will be a normal low-calorie diet. You should not expect miracles from it, but health problems are quite expected.
3. Drying only makes sense if you have previously been involved in sports training and have the muscle mass you need to get rid of the fat layer. If there is no pronounced muscle under the fat layer, it will be more effective for you to abandon flour, fatty and sweet foods.
4. It's a long process and does not sound like a quick pre-holiday weight loss routine. Short-term drying (to prepare for a competition) takes one to two weeks, and long-term (gradual) drying takes five to seven weeks. Only a gradual will help tighten the figure.
5. It is held 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 hepatoprotectants - prophylactic agents that have a positive effect on the liver.
2. During this time, the body should not experience any stress: travel, weddings, sessions, urgency at work. Therefore, carefully plan the drying period.
3. Women are not recommended to "dry out" for more than a month and a half, otherwise hormonal disturbances will follow. At the end of the process, the exit follows. In terms of duration, it equals drying itself.
4. Exercises during this period should be short but very intense. Cardio training should last no 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. A very low calorie menu (up to 1200 kcal per day) is only suitable if your weight is 55 kg or less before drying.
6. Protein shakes and other dietary supplements are used in consultation with the trainer.

Nutritionists strongly warn: dehydration is not just a carb-free diet, it is a very serious process to do yourself, at home. Experiments can negatively affect health.

Contraindications to a carbohydrate-free food system

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 your kidneys, liver or gastrointestinal tract.
3. You suffer from some kind of chronic disease.

Diet is strictly forbidden:

• children under 18;
• lactating and pregnant women;
• with food allergies 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 fillets and move through a meat grinder. A pinch of salt, pepper and two cloves of minced garlic will improve the taste. Mix everything well. Beat in a live egg. In a thick grater grind 200 gr. hard cheese and the resulting shavings, too, add to minced meat. Stir again. Wash a baking sheet with olive oil and form into small balls with meat. Bake in the oven at 200 C for 20 minutes. When browned, turn to the other side. Serve hot, sprinkled with herbs.

Liver casserole

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

A casserole option without onions and mushrooms is also possible.

Light chicken salad

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

Baked mushrooms in eggs

Take half a kilo of fresh mushrooms, chop finely, boil in salted water and place in a colander. When the liquid drains, 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 pour in the raw eggs. Bake in the oven until the eggs are done.

Pumpkin pancakes

Take 200 gr. squash and grate. Beat a live egg to the resulting mass. Add 4 tbsp. spoons of flour and a pinch of soda. Stir in the pumpkin dough until smooth. Form the pancakes and bake at 200 degrees. You can sprinkle them with pre-grated cheese. Instead of baking, the pancakes can simply be fried.

Getting off 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 the end of a marathon, you put 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 rarer meals.
3. Stick to the green plate rule. Sounds like this: half of it is stuffed with leafy greens and crunchy vegetables. A quarter of a plate: cereals - rice, bulgur, beans and a 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. Great if these are slow carbs.
5. Do not forget about exercise. It is not necessary to spend evenings in the gym, you can just walk at a brisk pace and do light exercises in the morning.
6. Limit fat intake.