Weight Loss

Principles of a carbohydrate-free diet

As you might guess from the name, a carbohydrate-free diet means the complete or partial exclusion of carbohydrates from the menu. It turns out quite a pleasant combination – do nothing, eat sausage and lose weight. Everything seems to be simple, but it is not. It carries with it many points that must be taken into account if you nevertheless decide to try this method of losing weight.

The carbohydrate-free diet has a fairly long history of occurrence. Even in antiquity, athletes tried to include a large amount of meat in their diet, but refused vegetables and fruits. This led to the preservation of muscle mass and a decrease in the subcutaneous fat layer. Examples of such non-carbohydrate, or protein, diets are – the popular Kremlin diet, the Atkins diet, the Ducan diet.

Basic principles

Carbohydrates in the human body are the main sources of energy, they are involved in the metabolism of all nutrients. Therefore, when the primary energetics of the whole body are rejected, an amazing thing happens – the body begins to extract energy from other sources – it begins to process fat! And the result will not keep you waiting – a dozen kilograms will go away with ease.

A sharp decrease in the level of carbohydrates is achieved by avoiding such foods: bread, sweets, cereals, pasta, fruits, potatoes and flour products. Basically, they are replaced by “slow” carbohydrates, mainly in the form of dietary fiber.

If you want to get rid of fat at a high speed, then you will have to consume no more than 50 g of carbohydrates per day. Why is that? But because with a low amount of carbohydrates in the body, fats become the main source of energy, and when they are burned, ketones begin to form. These substances have a depressing effect on appetite and the feeling of fullness is prolonged.

Sample menu

  • first breakfast: 3 eggs, regardless of the method of preparation, greens;
  • second breakfast: a glass of low-fat kefir;
  • lunch: chicken or fish soup, excluding cereals and potatoes, 0.5 grapefruit;
  • afternoon snack: a small apple, a little kefir, a couple of slices of cheese;
  • dinner: steamed veal or chicken, fish.

In order not to exceed the daily intake of carbohydrates, there are special calorie tables. These tables will help you create your own carbohydrate-free diet menu for the week.

Thus, the basis of a carbohydrate-free diet can be the following food products: dairy and sour milk (cheese, cottage cheese, kefir), fish, chicken, veal, sour berries, vegetables (cucumbers, cabbage, leafy greens), eggs, black bread (1 slice per day).

You can make sure that everything is tasty and nutritious, but you need to diversify your diet, carefully monitor the amount of carbohydrates consumed per day.

Everything would be fine if there were no certain pitfalls in this tempting diet.


This way of eating may please you, but not your body – the increased load on the kidneys and liver due to the significant amount of protein consumed can negatively affect your health.

Carbohydrates are sources of vitamins, minerals and fiber. During a carbohydrate-free diet, you will have to consume them with the help of special preparations.

Your body will constantly demand to return sweet and starchy foods to your daily diet. Not everyone succeeds in fighting this successfully.

Fortunately, these negative aspects can be significantly reduced: drink more water (1.5 liters per day), learn to motivate yourself – this is important in the process of any weight loss.

Along with the minuses, there are pluses. For example, the fact that you don’t have to starve on such a diet – any types of meat and fish are at your disposal. This will have a positive effect on your performance and vitality. As part of a carbohydrate-free diet, you can use your favorite recipes, most importantly, do not forget to constantly count the amount of carbohydrates.


A carbohydrate-free diet can be dangerous to the health of people who suffer from diseases of the gastrointestinal tract, heart, kidneys and chronic vascular disease. In any case, if you have already decided to use this diet, you should definitely consult with your doctor.


The carbohydrate-free diet has caused the most controversial reviews and opinions of people. Some say with confidence that it is real to lose weight on it, however, it is not realistic to achieve such high results, as they promise everywhere. Others say that yes, it is possible to lose weight, but, over time, the weight returns, and even takes a couple of extra pounds with it.

Nutritionists believe that it is necessary not to rush to extremes and adhere to the “golden mean”. In other words, nutrition should be balanced, and it is also necessary to include aerobic load on the body. That is, any of the sports should also appear in your life – running, brisk walking, swimming, etc.

If you adhere to all of the above rules for a bezel-less diet, the results will not be long in coming. These recommendations will significantly speed up the process of burning fat, and therefore speed up the process of losing weight.

Some interesting facts

  • In the first week of the carbohydrate-free diet, it may be advisable to reduce the amount of carbohydrates consumed to 20 grams per day. With this method, your body will quickly understand what’s what and start processing fat.
  • After two weeks of dieting, you need to rest your body by filling it with carbohydrates. But with fats on such days, you should be careful.
  • A carbohydrate-free diet can cause constipation. Do not panic, just start taking vitamins and the necessary funds in such cases.

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