Carbohydrate-free diet

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Among the many different weight loss systems, the carbohydrate-free method of weight loss holds 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, giving them a nice relief. Before starting a diet, carefully study all the advantages and disadvantages, principles and contraindications.

Gasoline

As the name suggests, the No Carbohydrate Program is all about reducing the carbs in your diet by focusing on fat and protein. Many other protein diets are based on the same rules - Ducan, Montignac, keto diet. According to reviews, subject to a diet without carbohydrates, in two weeks the plumb line can reach 5-10 kg, depending on the initial body weight.

However, it is impossible to completely give up 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 very soon begin to experience periodic headaches, drowsiness, fatigue, mood swings, low concentration of attention and other "delicacies". ". Therefore, nutritionists recommend staying at 20-30 grams of carbohydrate in food per day. At the same time, products with a low glycemic index have an advantage.

What is IG

The glycemic index is the rate at which carbohydrates from 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, that is, products that contain no carbohydrates at all and 100 is the maximum possible. High GI foods saturate the blood with glucose very quickly, allowing the body to replenish itself with additional calories. If at this time additional energy is not needed, it is immediately converted into fat accumulation. This is how the body obtains a reserve source of energy.

Remember: it's not high GI foods that interfere with weight loss, but their uncontrolled use. Especially with an inactive lifestyle. For example, if you are just doing weight training, fast carbohydrates will be beneficial by 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.

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

Foods with a high glycemic index (95-70)

These include:

• White bread;
• rolls;
• Pancakes;
• baked, boiled and mashed potatoes;
• rice noodles;
• 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;
• Pepsi and Coca-Cola soft drinks;
• Dumplings;
• chips;
• sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices;
• preserves and jams;
• rye bread and black yeast;
• jam;
• muesli with sugar;
• potatoes in a shirt;
• raisins;
• whole grain bread;
• canned vegetables;
• Cheese pasta;
• bananas;
• sweet ice cream;
• long grain rice;
• Mayonnaise;
• groats;
• brown buckwheat;
• grapes and grape juice;
• ketchup;
• spaghetti;
• sands.

Low GI (50-5)

• Sweet potatoes (yams, yams);
• buckwheat green;
• basmati rice;
• unsweetened cranberry juice;
• oranges, kiwis and mangoes;
• unsweetened apple juice;
• Brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• apricots and dried prunes;
• tomato juice;
• sprouts of different types: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• Rhubarb;
• tofu (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

Important:even low-GI foods have calories, so you'll have to count them. There is no direct relationship between glycemic index and calorie content.

How it works

To produce glucose and other sources of energy, the body needs a substance called alanine. The body is not getting enough carbohydrates, so it has to use "fat stores" 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. Vigor and well-being guaranteed.

To 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

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

1. Eat 5-6 small meals throughout the day. You will have to forget about the intermediate snacks.
2. The standards of water drunk per day are 2-2, 5 liters. Drink water before meals and half an hour after, but not at the same time.
3. Eat the last meal before seven or eight in the evening. If in the evening you are tormented by an intolerable feeling of hunger, deceive your stomach with a glass of water, 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 from the diet bread, sugar, coffee, foods containing starch (potatoes, beets, corn), fruits with a high GI, semi-finished products; foods marked as "diet" or fat-free, alcohol is also unacceptable.
7. From vegetable fats, only a little nuts and olive or linseed oil are allowed.
8. Frying is allowed, but again only in olive or linseed oil.
9. Don't forget the exercise. If you are completely unbearable to run in the morning or to swim, take comfort in the fact that with physical education the skin will not sag after losing weight, and the muscles will acquire a beautiful shape.

Basis of the plan

Foods you can eat without restriction:

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

Advantages and disadvantages

benefits

1. You can compose a menu according to your tastes from a variety of authorized products. Each 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 food cost.
4. Reliability, you will lose weight very quickly.
5. By limiting the use of carbohydrate foods in the body, ketones are produced - substances that speed up the process of burning fat tissue. Ketones reduce appetite, energize the brain, and act as antidepressants.

Disadvantages

However, all is not so rosy; a diet without carbohydrates also has significant drawbacks.

1. Due to the consumption of 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. Refusing foods that contain carbohydrates, a person deprives his body 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", this indicates a violation of fat and carbohydrate metabolism.
4. Often the body does not want to accept a diet without carbohydrates, so a person has unpleasant symptoms: weakness, nausea, constipation or, on the contrary, diarrhea.
5. Foods high in protein contain a lot of 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: omelet with cheese or an egg; coffee without sugar 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: assortment of 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; Hard egg; compote of dried fruits.

Wednesday

• Morning: oatmeal on the water; cottage 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; apples; rosehip broth.
• Day: cheese soup; boiled breast with vegetables; yogurt.
• Evening: buckwheat porridge; boiled beef; fruit juice.

Friday

• Morning: cottage cheese with sour cream; Hard egg; coffee without sugar.
• Afternoon: vegetable soup with green sorrel; fish fried in olive oil; green tea or berry juice.
• Evening: coleslaw; Beef steak; herbal tea.

Saturday

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

Sunday

• Morning: curdled milk and berry mousse; cooked apples.
• Day: turkey borscht; cooked fish; tomato juice.
• Evening: beef liver; steamed cauliflower; compote.

For 10 days

Day 1

• Breakfast: two boiled eggs; assortment of cucumbers and tomatoes with the addition of Chinese cabbage (season with 1 teaspoon of olive oil); coffee without sugar or rosehip broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: grilled breast; salad of radishes and lettuce leaves; green tea.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: steamed lean fish fillet; baked eggplant or zucchini with cheese.

Day 2

• Breakfast: an omelet of two eggs with tomatoes; plain yogurt with pieces of fruit; coffee without sugar and milk.
• Lunch: a glass of kefir and an orange.
• Lunch: plaice fillet; vegetable stew made with tomatoes, zucchini, broccoli, leeks.
• Snack: cucumber stuffed with grated cheese (45 gr. ).
• Dinner: grilled beef steak; spinach, arugula and avocado salad; carrot juice.

Day 3

• Breakfast: a two-egg omelet with a tomato; two slices of celery and 45 g of grated cheese; rosehip broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: boiled mackerel fillet; broccoli soup, leeks and tomato puree.
• Afternoon snack: a glass of kefir with berries.
• Dinner: grilled pork tenderloin; Steamed cauliflower with the addition of 1 tbsp. 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: 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; herbal tea.
• Lunch: a small portion of Caesar and chicken breast.
• Lunch: halibut fillet; assortment of white cabbage, cucumbers and radishes in olive oil.
• Dinner: beef steak; baked 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 noodle soup.
• Afternoon snack: two slices of celery and 45 g of low-fat cheese.
• Dinner: steamed breast and asparagus with grated cheese.

Day 7

• Breakfast: an egg omelet with tomatoes and herbs; plain yogurt with pieces of fruit; Coffee.
• Lunch: a small portion of Caesar seasoned with olive oil, lemon juice and spices.
• Lunch: plaice fillets and baked cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: breast and a serving of Mexican guacamole salad and herbal tea.

From the eighth day we start again. In this version, it is allowed to drink a glass of skimmed milk or kefir at night.

Hard variety

This option is only suitable for people who are highly motivated, healthy and have a strong will.

• 1st day. From 10 a. m. , we eat a hard-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 breasts boiled without salt.
• 4th. 5 boiled potatoes.
• 5th. Half a kilo of boiled beef or veal.
• 6th. 2 kg of any fruit, except bananas.
• 7th. 2 kg of all vegetables except potatoes. Cooking method: cooking, steaming, grilling.
• 8th. 1 kg of low-fat cottage cheese.
• 9th. 2 liters of light kefir.
• 10th. We drink rosehip decoction all day.

For 14 days

Day 1

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

Day 2

• Breakfast: oatmeal, egg, green tea.
• Snack: a glass of kefir or plain yogurt with berries or pieces of fruit.
• Lunch: buckwheat porridge and grilled duck breast 100 g.
• Afternoon snack: assortment of cucumbers and tomatoes.
• Dinner: boiled pollock 100 g.

Day 3

• Breakfast: oatmeal, egg, green tea.
• Snack: green apple.
• Lunch: one serving of brown rice and 100g of chicken breast.
• Afternoon snack: curd casserole.
• Dinner: Brussels sprout salad.

Day 4

• Breakfast: a two-egg omelet. Tea or coffee without sugar.
• Snack: pollock or steamed duck breast 100 g.
• Lunch: boiled pollock 200 g, baked vegetables (zucchini, eggplant, different types of cabbage).
• Snack: assortment of vegetables 200 g.
• Dinner: grapefruit and apple juice.

Day 5

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

Day 6

• Breakfast: a two-egg omelet with a tomato.
• Snack: vegetable salad 150 g or 100 g of fromage blanc.
• Lunch: boiled rice and chicken breast.
• Afternoon snack: carrot salad with olive oil and cabbage.
• Dinner: 100 g 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 g of boiled beef and pearl barley porridge.
• Afternoon snack: 100 g of cottage cheese.
• Dinner: 200 g of vegetable salad with a slice of cheese.

Day 8

• Breakfast: two hard-boiled eggs, an apple, green tea.
• Taste: orange.
• Lunch: buckwheat porridge or pollock rice (150 g).
• Afternoon snack: boiled breast 200 g.
• Dinner: vegetable salad 200 g.

Day 9

• Breakfast: a glass of kefir and an omelet.
• Snack: coleslaw 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, steamed chicken cutlets with onions.
• Afternoon snack: a glass of plain yogurt.
• 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.
• Lunch: 200 g of any grilled fish.
• Afternoon snack: tomato juice 200 g.
• Dinner: beef steak 150 g.

Day 12

• Breakfast: oatmeal and egg, coffee.
• Snack: 50 g of light cheese.
• Lunch: 200 g of lentil soup, fish pancakes.
• Dinner: banana and carrot juice.

Day 13

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

Day 14

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

For a month

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

First week (introduction). In the morning we eat complex carbohydrates, for snack and lunch - protein and 50/50 complex carbohydrates, afternoon snack and dinner - protein foods. Sweet and starchy foods are totally 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. We eat the following: eggs (2 pieces per day), low-fat cottage cheese, 1% kefir, 0. 5% milk (one glass), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or cooked sea fish, seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one a day until 2: 00 p. m. ), for dinner you can eat 1 tbsp. a spoonful of bran.

Third week. Low-fat cottage cheese, eggs (2 - whole, 2 others - only protein), boiled breasts, boiled or baked sea fish, cucumber (one piece per day), herbs, 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

This term has entered the daily life of fitness and bodybuilding. Athletes use it to burn fat while maintaining muscle mass.

What would you like to know

1. Even if you do the drying according to all the rules, it is not at all safe. The kidneys and liver are overloaded, which causes weakness and lethargy, exacerbation of chronic diseases and dysfunctions of the gastrointestinal tract.
2. If you do not exercise, no fat drying will occur, it will be a normal low calorie diet. One should not expect miracles from him, but health problems are quite foreseeable.
3. Drying only makes sense if you've been in sports training before and have the muscle mass 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 sugary foods.
4. It's a long process and it doesn't feel like a quick weight loss routine before the holidays. Short-term drying (to prepare for a competition) takes one to two weeks, and long-term (gradual) drying takes five to seven weeks. Only gradual measurement will help to tighten the figure.
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 hepatoprotectors - prophylactic agents that have a positive effect on the liver.
2. During this time, the body should not undergo any stress: travel, marriage, session, emergency at work. Therefore, carefully plan the drying period.
3. Women are not recommended to "dry off" for more than a month and a half, otherwise hormonal disturbances will ensue. At the end of the process, the output follows. In terms of duration, it is equal to the drying itself.
4. Workouts during this period should be short but very intense. Cardio training shouldn't last longer than half an hour, and strength training should last 45 minutes.
5. The calorie content of the diet is only 300 to 350 calories less than usual. A menu that is too low in 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 dietary supplements are used in consultation with the trainer.

Nutritionists strongly caution: drying isn't just a carb-free diet, it's too serious a process to do yourself, at home. Experiences can negatively affect health.

Contraindications of a 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. You have kidney, liver or gastrointestinal problems.
3. Suffer from some kind of chronic illness.

The diet is strictly prohibited:

• children under 18;
• nursing and pregnant women;
• with a food allergy to protein products.

Carbohydrate recipes

To make your menu tasty and varied, we offer you some simple recipes.

Chicken meatballs with cheese

Take 0, 5 kg of chicken fillet and scroll through a meat grinder. A pinch of salt, pepper and two chopped garlic cloves will enhance the flavor. Mix everything well. Beat in a raw egg. On a coarse grater, grate 200 gr. hard cheese and the resulting shavings are also added to ground meat. Stir again. Brush a baking sheet with olive oil and form small meatballs. Bake them at 200 C for 20 minutes. When it's golden, flip it over to the other side. Serve hot, sprinkled with herbs.

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Liver casserole

Take a kilogram of beef liver, rinse it thoroughly with cold water, mash it 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 at 180 degrees for 40 minutes. While cooking, you can use a kebab seasoning without sugar.

A casserole option without onions or 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 finished fillet, cucumber, tomato and boiled egg into cubes. Mix all the ingredients and add a drop of olive oil.

Mushrooms cooked in eggs

Take half a kilogram of fresh mushrooms, finely chop them, boil in salted water and put in a colander. When the liquid has drained, transfer the mushrooms to the pan and brown them 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 until the eggs are cooked.

Pumpkin pancakes

Take 200 gr. 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 paste 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.

Get out of the diet

How to get out of the diet correctly:

1. Gradually return to your normal diet, adding new foods every week. For example, seven days after the end of a marathon, you enter pasta on the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, and so on. . .
2. Continue to eat in portions: in small portions several times a day. Nutritionists say 5 meals a day are much healthier than rarer meals.
3. Observe the green plate rule. It looks like this: half is filled with leafy greens and crispy veggies. A quarter of a plate: cereals - rice, bulgur, beans and the second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrate consumed each day increases by only 30 grams. It's good if they are slow carbs.
5. Don't forget the exercise. There is no need to spend evenings at the gym, you can just walk at a brisk pace and do light exercise in the morning.
6. Limit your fat intake.