carbohydrate free diet

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

Element

As the name implies, the carb-free program is all about reducing the carbs in your diet by focusing on fat and protein. Many other protein diets are based on similar rules – Dukan, Montignac, the keto diet. ReviewsAccording to the U. S. , subject to a carbohydrate-free diet, the plumb line can be 5-10 kg in two weeks, depending on the initial body weight.

Although it is impossible to completely abandon carbohydrates, they are necessary for the normal functioning of the digestive system and nervous system. After all, carbohydrates are a source of energy for the body, therefore, completely eliminating them from the diet, too soonFrom time to time you will begin to feel headaches, drowsiness, fatigue, mood swings, low concentration of attention and other "pleasures". Therefore, nutritionists recommend sticking to 20-30 grams of carbohydrates per day in food. At the same time, a low glycemic indexproducts benefit.

GI. What is it

The glycemic index is the rate at which the carbohydrates in a food are absorbed by the body and cause an increase in blood sugar.

The scale of measuring the glycemic index (abbreviated as GI) has 100 units. Accordingly, 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 GISaturate the blood with glucose too quickly, as a result of which the body is filled with extra calories. If the extra energy is not needed at this time, it is immediately converted into fat accumulation. Thus the body uses the reserve energy itself. Provides source.

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

pay attention:The actual GI index can vary depending on the amount of food consumed, method of preparation, heat treatment, combination with other food, and other factors. However, the numbers do not vary much: for example, Brussels sprouts, In any case the product will remain low GI (10-20 units), and the glycemic index of instant cereals will still remain high.

Foods with a high glycemic index (95-70)

This includes:

• white bread;
• buns;
• Pancakes;
• Baked, boiled and mashed potatoes;
• rice noodles;
• instant oatmeal, including rice;
• honey;
• Roasted corn flakes;
• sports drinks (PowerAid, Gatorade);
• sweet pastries;
• muesli with nuts and raisins;
• Pumpkin, melon and watermelon;
• milk chocolate and chocolate bars;
• carbonated drinks Pepsi and Coca-Cola;
• dumplings;
• crisp;
• sugar.

Medium GI (65-55)

• wheat flour;
• canned juice;
• preserves and jams;
• rye and black yeast bread;
• marmalade;
• muesli with sugar;
• jacket potatoes;
• Raisins;
• whole grain bread;
• canned vegetables;
• pasta with cheese;
• Bananas;
• sweet ice cream;
• long grain rice;
• mayonnaise;
• Oatmeal;
• buckwheat brown;
• grapes and grapefruit juice;
• sauce;
• 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;
• dried apricots and prunes;
• tomato juice;
• different types of cabbage: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• One type of fruit;
• bean curd (tofu);
• soy;
• spinach;
• Greens: parsley, basil, oregano.

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

How does this work

To produce glucose and other energy sources, the body needs a substance called alanine. The body doesn't get enough carbohydrates, so it has to use "fat stores" to produce alanine. To do this, you need to eat protein foods.

You gradually lose weight, the body is cleansed and taken off. Strength and well-being are guaranteed.

pay attention: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

In order for the results to be fast and effective, we carefully monitor all aspects of this nutritional system:

1. Eat small meals 5-6 times a day. You need to forget about intermediate snacks.
2. Per day drinking water norms 2-2. There are 5 liters. Drink water before and half an hour after meals, but not at the same time.
3. Have your last meal before seven or eight o'clock in the evening. If in the evening you are tormented by an unbearable feeling of hunger, wash 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: at the usual rate of 150-200 grams, reach the minimum value - 20-30 grams.
6. Eliminate bread, sugar, coffee, starchy foods (potatoes, beets, corn), fruits with high GI, semi-finished products from the diet; Food marked "diet" or fat-free, alcohol is also unacceptable.
7. From vegetable fats, only a small amount of nuts and olive or linseed oil are allowed.
8. Frying food is allowed, but again only in olive or linseed oil.
9. Do not forget about exercise. If it is completely unbearable for you to run or swim in the morning, then console yourself with the fact that thanks to physical education, the skin will not sag after losing weight, and the muscles will become aGet a nice shape.

diet base

Foods that you can eat without restrictions:

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

advantages and disadvantages

professionals

1. You can make a menu according to your taste from a variety of permitted products. Every day the diet will be different, which means that the diet is easily tolerated and painless.
2. No need to waste time preparing any special dishes.
3. Acceptable dietary cost.
4. Reliability, you will lose weight really quickly.
5. When limiting the use of carbohydrate foods in the body, ketones are produced - substances that accelerate the process of burning fat tissue. Ketones reduce appetite, activate the brain, and act as antidepressants. Huh.

minus

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

1. As a result of eating protein foods in large quantities, metabolic products overload the liver and kidneys. They work too 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 vitamins and dietary supplements that have proven themselves.
3. The lack of carbohydrates in the body leads to the formation of ketone bodies. They accumulate in the blood and then pass into the urine. People call this symptom "acetone in the urine", indicating a violation of fat and carbohydrate metabolism.
4. Often, the body does not want to accept a carbohydrate-free diet, so a person has unpleasant symptoms: weakness, nausea, constipation, or, conversely, diarrhea.
5. Foods rich in protein contain a lot of fat, so be mindful of your menu.

menu

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

for 7 days

Monday

• morning: omelet with cottage cheese or eggs; 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 vegetable salad with olive oil.
• Evening: mixed cucumbers and tomatoes, seasoned with lemon juice; low-fat cottage cheese; Grapefruit.

Tuesday

• Morning: low-fat yogurt; a piece of cheese; orange or apple.
• day: vegetable soup with beef broth; boiled veal; Kefir or apple juice.
• Evening: boiled cauliflower with mushrooms; boiled egg; Dried manure.

Wednesday

• morning: oatmeal on the water; cheese casserole; 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; Apple; Rose broth.
• Day: Cheese soup; steamed breast with vegetables; curd.
• 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: cabbage salad; beef steak; Medicinal tea.

Saturday

• Morning: 2 eggs; Oatmeal and tea.
• day: chicken soup without potatoes; millet porridge; curd.
• evening: steamed fish; Cucumber and tomato salad; Rose broth.

Sunday

• Morning: Yogurt and Berry Mousse; Baked apples.
• day: turkey borsch; baked fish; tomato juice.
• Evening: beef liver; steamed cauliflower; Compote

for 10 days

first day

• Breakfast: two soft boiled eggs; Cucumbers and tomatoes mixed with Chinese cabbage (season with 1 tsp olive oil); Coffee without sugar or rosehip broth.
• Lunch: a slice of low-fat cottage 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: boiled lean fish fillet; Baked eggplant or zucchini with cheese.

second day

• Breakfast: two egg omelet with tomato; natural yogurt with pieces of fruit; Coffee without sugar and milk.
• Lunch: a glass of kefir and an orange.
• Lunch: Flounder fillet; Vegetable stew made from tomato, zucchini, broccoli, leek.
• Afternoon snack: Cucumber filled with grated cottage cheese (45 gr).
• Dinner: Grilled Beef Steak; Spinach, Arugula and Avocado Salad; Carrot juice.

day 3

• Breakfast: Omelette of two eggs with tomato; two slices of celery and 45 grams of grated cheese; Rose broth.
• Lunch: A glass of yogurt with berries or pieces of 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 the addition of 1 tsp. olive oil; Medicinal 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: Grilled Tuna Fillet; Salad of white cabbage, radish and cucumber.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: Breast; Zucchini Pancakes; Coffee.

day 5

• Breakfast: cottage cheese casserole with berries; Medicinal tea.
• Lunch: Caesar and a small portion of chicken breast.
• Lunch: Halibut fillet; White cabbage, cucumber and radish mixed with olive oil.
• Dinner: beef steak; Asparagus baked in the oven, sprinkle 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 noodle soup.
• Afternoon snack: two slices of celery and 45 grams of low-fat cottage cheese.
• Dinner: Steamed breast and asparagus with grated cheese.

day 7

• Breakfast: one egg omelet with tomatoes and herbs; natural yogurt with pieces of fruit; Coffee.
• Lunch: a small portion of Caesar with olive oil, lemon juice and spices.
• Lunch: Flounder fillets and baked cauliflower.
• Afternoon snack: Cheese and two slices of celery.
• Dinner: Breast and Mexican guacamole salad and serving of herbal tea.

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

hardy variety

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

• Day 1: From 10 am onwards we eat one boiled egg every two hours. Only 5 eggs per day.
• Second. In the day we eat 1 kg of lean fish cooked without salt in small portions.
• Third. 2 Steamed breast without salt.
• Fourth. 5 boiled potatoes.
• 5th. Half a kilo of boiled beef or veal.
• Sixth. 2 kg of any fruit except banana.
• Seventh. 2 kg of any vegetable except potatoes. Recipe: cooking, steaming, grilling.
• 8th. 1 kg of low-fat cottage cheese.
• 9th. 2 liters of low-fat kefir.
• Tenth. We drink a decoction of roses throughout the day.

for 14 days

first day

• Breakfast: Two boiled eggs, tea or coffee without sugar.
• Snack: 100 grams of low-fat cottage cheese.
• Lunch: 200 grams of boiled pollock, rosehip broth.
• Afternoon snack: White cabbage and cucumber salad.
• Dinner: 100 grams of boiled pollock.

second day

• Breakfast: Oatmeal, egg, green tea.
• Snack: a glass of kefir or natural yogurt with berries or pieces of fruit.
• Lunch: buckwheat porridge and roasted breast 100 grams.
• Afternoon snack: Mixed cucumber and tomato.
• Dinner: boiled pollock 100 grams.

day 3

• Breakfast: Oatmeal, egg, green tea.
• Snack: Green apple.
• Lunch: A portion of brown rice and 100 grams of chicken breast.
• Afternoon snack: Curd casserole.
• Dinner: Brussels Sprouts Salad.

day 4

• Breakfast: An omelet of two eggs. Tea or coffee without sugar.
• Snack: Pollock or steamed breast 100 grams.
• Lunch: boiled pollock 200 g, cooked vegetables (zucchini, eggplant, various types of cabbage).
• Afternoon snack: mixed vegetables 200 grams.
• Dinner: Grapefruit and apple juice.

day 5

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

day 6

• Breakfast: Two egg omelet with tomato.
• Snack: vegetable salad 150 grams or 100 grams of cottage cheese.
• Lunch: Steamed 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 eggs. Tea with a spoonful of honey.
• Snack: apple or orange.
• Lunch: 200 grams of boiled beef and barley porridge.
• Afternoon snack: 100 grams of cottage cheese.
• Dinner: 200 grams of vegetable salad with a slice of cottage cheese.

day 8

• Breakfast: Two boiled eggs, one apple, green tea.
• Snack: Orange.
• Lunch: buckwheat porridge or rice (150 g) with pollock.
• Afternoon snack: boiled breast 200 grams.
• Dinner: vegetable salad 200 grams.

day 9

• Breakfast: a glass of kefir and an omelet.
• Snack: Cabbage salad with 200 grams of cucumber.
• Lunch: Steamed 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 grams.
• Lunch: a portion of rice, chicken cutlets with boiled onions.
• Afternoon snack: A glass of natural yogurt.
• Dinner: low-fat cottage cheese and green apple.

day 11

• Breakfast: Two soft-boiled eggs, green tea or coffee without sugar.
• Snack: Orange and handful of nuts.
• Lunch: 200 grams of any grilled fish.
• Afternoon snack: 200 grams of tomato juice.
• Dinner: Beef steak 150 grams.

day 12

• Breakfast: Oatmeal and egg, coffee.
• Snack: 50 grams of low-fat cottage cheese.
• Lunch: 200 g lentil soup, fish cake.
• Dinner: Banana and carrot juice.

day 13

• Breakfast: Vegetable salad, coffee and bread.
• Snack: Cabbage salad.
• Lunch: steamed fish cakes and buckwheat porridge.
• Afternoon snack: an apple and a glass of kefir.
• Dinner: Salmon steak, lettuce.

day 14

• Breakfast: scrambled eggs from two eggs with a slice of bacon.
• Snack: 50 grams of cottage cheese and two slices of celery.
• Lunch: A portion of brown rice and steamed breast
• Afternoon snack: 200 grams of sour cream.
• Dinner: Vegetable stew and herbal decoction.

for a month

You can make a diet for such a long period yourself, adhering to the following recommendations:

First week (early). In the morning we eat complex carbohydrates for breakfast and lunch - protein and complex carbohydrates 50/50, afternoon snack and dinner - protein food. Sweet and starchy foods are completely excludedHowever, 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 cottage cheese, 1% kefir, 0. 5% milk (a glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or baked seafood fish , seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (per day until 14-00), for dinner you can eat 1 tbspA spoonful of bran.

3 week. Low-fat cottage cheese, eggs (2 - whole, 2 more - only protein), steamed breast, boiled or baked sea fish, cucumber (one piece per day), herbs, bran, 1 tbsp. dayspoon three times.

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

what is drying

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

What you need to know

1. If you carry out drying according to all the rules, it is not safe at all. The kidneys and liver are overloaded, which provokes weakness and lethargy, exacerbations of chronic diseases and malfunctions in the gastrointestinal tract.
2. If you don't exercise, the fat won't dry out, it will be a normal low-calorie diet. You shouldn't expect miracles from it, but health problems are quite expected.
3. Drying means only if you have previously been involved in sports training and your muscles need to get rid of the layer of fat. If there are no obvious muscles under the layer of fat, then flour, fatty and sweet for youQuitting foods will be more effective.
4. It's a long process and doesn't sound like a quick pre-vacation weight loss routine. Short-term drying (for competition preparation) lasts one to two weeks, and long-term (gradual) drying five to seven weeks. Takes. Only a gradual person will help to tighten the figure.
5. It is held not 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 hepatoprotectors - prophylactic 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, plan the drying period carefully.
3. Women are not recommended to "dry" for more than a month and a half, otherwise hormonal disturbances will follow. At the end of the procedure, the exit is as follows. In terms of duration it is equivalent to drying itself.
4. Workouts during this period should be short but very intense. Cardio workouts should last no more than half an hour, and strength workouts should last 45 minutes.
5. The calorie content of the diet is only 300-350 calories less than usual. A menu that is very low in calories (up to 1200 kcal per day) is suitable only if you weighed 55 kg or less before drying.
6. Protein shakes and other dietary supplements are used in consultation with the trainer.

Nutritionists strongly warn: drying is not just a carbohydrate-free diet, doing it yourself at home is a very serious process. Experiments can negatively affect health.

Contraindications to the carbohydrate-free nutrition system

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

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

Diet is strictly prohibited:

• children under the age of 18;
• lactating and pregnant women;
• With food allergies to protein products.

Carbohydrate Recipes

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

Chicken Balls with Cheese

Take 0. 5 kg of chicken fillet and scroll through a meat grinder. A pinch of salt, pepper and two chopped cloves of garlic will enhance the taste. Mix everything well. Beat in a raw egg. CoarseOn a grater, grate 200 gr. Hard cheese and the resulting shavings also add to the minced meat. Stir again. Brush a baking sheet with olive oil and form small balls of meat. Bake them at 200 ° C. Bake in the oven for 20 minutes. When browned, turn over to the other side. Serve hot, sprinkled with herbs.

liver casserole

Take one kilogram of beef liver, wash it thoroughly in cold water, grind it using a meat grinder or blender to the consistency of puree. Finely chop one onion and 200 gr. Champagne4 Beat egg whites. 2Pour tablespoons. tablespoons of oat bran. Mix the whole mass thoroughly. Pour into a mold, grease with olive oil and bake in the oven at 180 degrees for 40 minutes. During cooking, you can make sugar-free kebabsSpices can be used.

The casserole option is also possible without onions and mushrooms.

light chicken salad

Boil 100 gr. Chicken thigh mass. Drain the broth, it will be useful for soup. Take 50 gr. Lettuce leaves and cut into strips. Prepared fillet, cucumber, tomato and boiled egg cut into cubesMix all the ingredients and add a drop of olive oil.

Egg-baked Mushrooms

Take half a kilo of fresh mushrooms, finely chop, boil in salted water and put in a colander. When the liquid drained, put the mushrooms in a skillet and fry a little in olive oil. Then transfer to a baking sheet and add herbsSprinkle with. Salt and pepper to taste. Use a spoon to make two holes in the mass and add the raw eggs. Bake in the oven until the eggs are cooked.

Pumpkin Pancakes

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

go off diet

How to quit the diet correctly:

1. Return to your normal diet gradually, adding new foods every week. For example, seven days after the end of a marathon, you enter pasta into the menu. Fourteen days later - starchy vegetables, after three weeks. After - cereals, and so on . . .
2. Continue to eat in portions: in small portions several times a day. Nutritionists say that it is healthier to eat 5 meals a day than smaller meals.
3. Stick to the Green Plate Rule. It sounds like this: Half of it is filled with leafy greens and crispy vegetables. One quarter of a plate: Grains – Rice, Bulgur, Beans and Second Quarter: Healthy Protein Foods of the Human PalmShape - Fish, Chicken, Beef, etc.
4. The amount of carbohydrates consumed per day only increases by 30 grams. It is great if these are slow carbohydrates.
5. Do not forget about exercise. It is not necessary to spend the evening in the gym, you can just walk at a brisk pace and do light exercises in the morning.
6. Limit your fat intake.