CARBOHYDRATE-FREE DIET: MENU FOR EVERY DAY
Let’s talk about a low-carb and low-carb diet and give a sample menu for every day. Today, a diet without carbohydrates and fats or a diet without carbohydrates is one of the most popular dietary principles.
The best way to keep fit is still nutrition, because it is with food that the necessary substances enter the body. Eating restrictions can lead to health problems, so it is important to find the right diet that is as balanced as possible. Carbohydrate-free diets are considered the mildest and most easily tolerated by the body, while showing high efficiency in burning subcutaneous fat. We will tell you more about the principle of action of such diets and list the products that can be included in the menu.
HOW A CARB-FREE DIET WORKS
The carbohydrate-free nutrition program has been designed specifically for bodybuilders preparing for championships and championships. This diet went well with serious strength training and led to intense weight loss without noticeable harm to the general condition of the body. Like many diets designed for professional athletes, the carbohydrate-free diet has become widespread.
The main principle of the diet is a maximum of protein foods and a small amount of vegetable fats. Carbohydrates are limited, but not completely excluded, since they are necessary for the normal functioning of the gastrointestinal tract. The approximate intake of carbohydrates is about 40 grams per day.
How it works
Carbohydrates are the main source of energy in the human body. Their excess goes into fat reserves, which leads to excess weight. If the amount of carbohydrates is limited, then the reserve reserves of the body begin to be used, that is, the fat layer is gradually burned.
The four main benefits of a low-carb diet
- Reduced calorie intake, since the largest amount of nutrients is found in carbohydrate foods.
- Appetite decreases, portions become smaller without additional control. You do not have to strain willpower once again, weight loss takes place without additional stress. This is due to the fact that it is fast carbohydrates that provoke hunger. The less we eat them, the easier it becomes to achieve satiety from protein foods.
- Muscle atrophy, which is a common companion of other strict diets, does not develop. Atrophy occurs when the body, which is not getting enough nutrition, begins to reduce muscle volume. Therefore, the lack of carbohydrates is compensated by protein.
- A large list of permitted foods. Only carbohydrates and complex fats are excluded from the diet, everything else can be eaten. In addition, as part of the diet, it is allowed to sometimes pamper yourself with small portions of sweets. Thus, weight loss occurs in the most comfortable way.
CONTRAINDICATIONS TO A CARBOHYDRATE-FREE DIET
- Pregnancy and lactation. Carbohydrates are essential throughout pregnancy and lactation.
- Poor bowel function. In this case, the need for food rich in fiber is high, which means that rejection of carbohydrates is impossible.
- Diseases of internal organs, especially kidney, liver, digestive, excretory and cardiovascular systems.
- Hypertension. Protein diets can increase blood pressure.
- Diabetes. Avoiding carbohydrates will affect blood sugar levels, which can negatively impact your health.
BASIC RULES OF A CARBOHYDRATE-FREE DIET
- Count calories to create your own diet. You can take a ready-made balanced program, but then your taste preferences will not be reflected in it, and it will be difficult not to “break” into carbohydrate food. We will describe how to count calories below.
- Organize a fractional diet – eat about 5-6 times a day. It is best to prepare the right amount of food in advance for the whole day, and eat as soon as hunger sets in. While doing this, carefully monitor the feeling of satiety and stop as soon as the hunger passes. If you eat slowly, there will be no problem.
- Drink at least 2 liters of water a day. It is pure water, not tea, coffee or juice.
- 4 hours before bedtime you need to eat the last meal. If you break this rule, then the effectiveness of the diet will be lower.
- Avoid fried foods. They are not prohibited, but boiled food is healthier for the body. And the fat rate is best replenished with salads with a small amount of olive oil.
- The last meal should be carbohydrate-free.
- In the morning, it is allowed to eat cereals, but not any – it is advisable to limit yourself to buckwheat and oatmeal.
- It is not recommended to follow a low-carb diet for more than three weeks. For the first time, it is better to limit yourself to one week altogether and repeat the diet after a two-week break. During the break, it is also worth eating in moderation, then the diet will have a quick effect.
CARBOHYDRATE DIET CHEAT SHEET
There are several types of diets that differ only in the recommended daily intake of carbohydrates. Acceptable limits are from 20 to 250 grams, but it is better to stop at a value of 40-50. With such a daily amount of carbohydrates, you can achieve rapid weight loss without harming the intestines and stomach.
Before composing an individual diet for a carbohydrate-free diet, it is necessary to calculate the body’s need for calories. There are different calculation schemes, but we will take the Harris-Benedict formula. To calculate the norm according to it, you need to know only three values: weight (kg), age (years) and height (cm). Different indicators are given for men and women.
The daily calorie requirement (basal metabolic rate, BMR) in men is calculated as follows:
BMR = 88.36 + (13.4 x weight) + (4.8 x height) – (5.7 x age)
Example: a 35-year-old man weighs 90 kg and is 178 cm tall.
BMR = 88.36 + (13.4 x 90) + (4.8 x 178) – (5.7 x 35) = 1949.5 kcal.
Women’s Daily Calorie Requirement Formula:
BMR = 447.6 + (9.2 x weight) + (3.1 x height) – (4.3 x age)
Example: A 42-year-old woman weighs 73 kg and is 162 cm tall.
BMR = 447.6 + (9.2 x 73) + (3.1 x 162) – (4.3 x 42) = 1440.8 kcal.
During a diet, it is not recommended to overestimate or too underestimate the daily calorie intake. Men in all circumstances need to receive at least 1900, and women – at least 1200 kcal per day.
So, in order to draw up an individual diet, it is important to know two indicators:
- The level of carbohydrates in foods, to comply with the rate of 40 grams.
- The number of calories in foods to eat exactly as much as the body needs.
An example of a carbohydrate-free diet menu for every day
Formulating an individual diet can be time-consuming. If you just want to try a diet and see if it is right for you, you can use a ready-made program for a week. Here’s an example of a seven-day menu for five meals a day.
Monday
Breakfast: egg scrambled eggs with bacon.
Lunch: vegetable salad and a few walnuts.
Lunch: boiled chicken with green peas.
Afternoon snack: three egg whites and some hard cheese.
Dinner: steamed fish and sugar-free cottage cheese.
Tuesday
Breakfast: a glass of natural yogurt and 5-6 cashews.
Lunch: green apple or orange.
Lunch: soup with chicken and vegetables without potatoes and frying.
Afternoon snack: vegetable salad of cucumbers, tomatoes and white cabbage.
Dinner: salad of egg whites and seafood.
Wednesday
Breakfast: oatmeal with a little nuts.
Lunch: half a pomelo.
Lunch: 200 g of boiled chicken with buckwheat.
Afternoon snack: a glass of low-fat kefir and half a green apple.
Dinner: steamed fish.
Thursday
Breakfast: egg omelet with a little ham or bacon.
Lunch: an apple and a glass of natural yogurt without additives.
Lunch: stewed vegetables with fish.
Afternoon snack: 100 g fat-free cottage cheese.
Dinner: 200 g of boiled chicken.
Friday
Breakfast: a little oatmeal, a glass of low-fat kefir and a handful of almonds.
Lunch: 2 peaches or apricots.
Lunch: lamb with broth and vegetable salad.
Afternoon snack: two egg whites and a salad of cucumbers, tomatoes and herbs.
Dinner: 200 g of boiled beef, cucumber and fresh cabbage salad.
Saturday
Breakfast: buckwheat with dried fruits.
Lunch: 2 green apples or oranges.
Lunch: beef stew with vegetables.
Afternoon snack: 2 egg whites with a salad of any fresh vegetables.
Dinner: low-fat cottage cheese.
Sunday
Breakfast: oatmeal, a handful of any nuts, half an orange.
Lunch: a glass of 1% kefir.
Lunch: boiled chicken with vegetables.
Afternoon snack: low-fat cottage cheese and half an orange.
Dinner: seafood and green vegetable salad (cucumber, cabbage, green peppers, onions, parsley, dill).
Based on reviews, a carbohydrate-free diet is one of the few ways to lose weight and avoid constant hunger. This type of nutrition is also suitable during training and is often used by professional athletes. However, when choosing one or another diet, remember that the most important thing is to spare your body and not follow one diet for more than three weeks.