Carbohydrate-free diet

Among the various weight loss systems, the carbohydrate method for weight loss has a special place. It is used by professional athletes. წ. "For drying. "In this case, the main goal is to get rid of subcutaneous fat and build muscle, which will give them a wonderful relief. Before starting a diet, carefully study all the pros and cons, principles and contraindications.

meaning

As the name implies, a carbohydrate-free program includes cutting carbohydrates into your diet by focusing on fats and proteins. Many other protein diets are based on the same rules - Dukan, Montignac, Keto diet. According to reviews on a carbohydrate-free diet, the dust line in two weeks can be 5-10 kg, depending on the initial weight of the body.

However, it is impossible to completely abandon carbohydrates, they are essential for the normal functioning of the digestive tract and nervous system. Carbohydrates are a source of energy for the body, so, excluding them from the diet, you will soon begin periodic headaches, drowsiness, fatigue, mood swings, low concentration and other "excitement". Therefore, nutritionists recommend 20-30 grams of carbohydrates per day. At the same time, products with low glycemic index have an advantage.

What is GI

The glycemic index is the rate at which food carbohydrates are absorbed by the body and increases blood sugar.

The glycemic index measurement scale (abbreviated GI) consists of 100 units. Consequently, 0 is the minimum value, ie products that do not contain carbohydrates at all and 100 is the maximum. Foods high in GI quickly saturate the blood with glucose, causing the body to fill up with extra calories. If no extra energy is needed at this point, it is immediately converted to accumulate fat. This provides the body with a source of backup energy.

Remember: It is not high GI foods that prevent weight loss, but their uncontrolled consumption. Especially with an inactive lifestyle. For example, if you have just done strenuous exercise, fast carbs will be beneficial in stimulating muscle growth. And if you just sit on the couch and watch TV, sweets and cakes will only worsen your figure and health.

ᲨNote:The actual GI index may vary depending on the amount of food consumed, the method of preparation, heat treatment, combination with other foods, and other factors. However, the numbers do not differ dramatically: for example, Brussels sprouts, in any case, will remain a low GI product (10-20 units), while the glycemic index of instant grains will still be high.

High Glycemic Index Foods (95-70)

ენიYour include:

• White bread;
• Cookie;
• Pancakes;
• Baked, boiled and mashed potatoes;
• Rice noodles;
• Instant porridge, including rice;
• honey
• Corn flakes;
• Sports drinks (PowerAde, Gatorade);
• Sweet cakes;
• Muesli with nuts and raisins;
• Pumpkin, watermelon and melon;
• Milk chocolate and chocolate bar;
• Carbonated drinks Pepsi and Coca-Cola;
• Pelmeni;
• crisps;
• Sugar.

Medium GI (65-55)

• Wheat flour;
• Packaged juices;
• Reserves and jams;
• Rye and black yeast bread;
• Marmalade;
• Muesli with sugar;
• Coat of potatoes;
• Raisins;
• Whole grain bread;
• Canned vegetables;
• Pasta with cheese;
• Bananas;
• Sweet ice cream;
• Long grain rice;
• mayonnaise;
• Oatmeal;
• Buckwheat brown;
• Grapes and grape juice;
• Ketchup;
• spaghetti;
• Cake.

Low GI (50-5)

• Sweet potatoes (yami, yami);
• Green buckwheat;
• Basmati rice;
• Non-sweet blueberry juice;
• Oranges, kiwis and mangoes;
• Unsweetened apple juice;
• Brown rice;
• Grapefruit;
• Coconut;
• Freshly squeezed orange juice;
• Sweet carrot juice;
• Dried apricots and plums;
• Tomato juice;
• Different types of cabbage: cauliflower, Brussels sprouts, white cabbage;
• Nuts: peanuts, hazelnuts, pistachios, pine nuts;
• რევანდი;
• Bean curd (tofu);
• Soybean;
• Spinach;
• Greens: Parsley, Basil, Oregano.

ᲛImportant:Even low GI foods contain calories, so you need to count them. There is no direct link between glycemic index and caloric content.

How does it work

To produce glucose and other sources of energy, the body needs a substance called alanine. The body does not get enough carbohydrates, so it has to use "fat stores" to produce alanine. In order not to lose muscle mass, you should eat protein foods.

You will gradually lose weight, your body will be cleansed and relieved. Energy and well-being are guaranteed.

ᲨNote: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 produced in the body.

ᲖGogi Principles

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

1. Serve 5-6 small meals throughout the day. You need to forget about snacks.
2. The norms of drunk water per day are 2-2, 5 liters. Drink water before meals and for half an hour, but not all at once.
3. Enjoy the last meal until seven or eight o'clock in the evening. If you suffer from an unbearable feeling of hunger in the evening, lie down with a glass of water and then go to sleep.
4. Take vitamin and mineral supplements.
5. Reduce the amount of carbohydrates in the menu gradually: from the usual figure of 150-200 g, approach the minimum value - 20-30 grams.
6. Exclude from the diet bread, sugar, coffee, starchy foods (potatoes, beets, corn), fruits with high GI, semi-finished products; Also unacceptable are foods that are labeled as "diet" or low-fat, alcohol.
7. Only a small amount of nuts and olive or flaxseed oil from vegetable fats are allowed.
8. Fried foods are allowed, but again only in olive or flaxseed oil.
9. Do not forget about exercise. If jogging or swimming in the morning is absolutely unbearable, the consolation is that thanks to physical training, the skin will not fall out after weight loss and the muscles will get a nice shape.

The basis of the diet

Foods that you can eat without restriction:

• Meat (beef, veal, rabbit, turkey);
• Poultry eggs and offal (liver, tongue, heart);
• Fish and seafood (seafood fillets, shrimp, beans, crab);
• Dairy products (cottage cheese, sour cream, milk, sugar-free yogurt);
• Berries, citrus and other low GI fruits;
• Vegetables (cabbage, peas and fresh beans, leafy greens and vegetables);
• Nuts and seeds.

Pros and cons

Positive

1. You can create a menu according to your taste, from different allowed products. Every day the diet will be different, which means that the diet is easy to suffer and painless.
2. No need to waste time preparing special dishes.
3. The cost of an acceptable diet.
4. Reliability, you will lose weight very quickly.
5. Restricting the use of carbohydrate foods in the body produces ketones - substances that accelerate the burning of adipose tissue. Ketones reduce appetite, activate the brain and act as antidepressants.

Cons

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

1. By consuming large amounts 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 carbohydrate foods deprives the body of vitamins and minerals. Therefore, experts recommend taking vitamins and nutritional supplements that are self-proven.
3. When there is a 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 disorder of fat and carbohydrate metabolism.
4. Often, the body does not want to get a carbohydrate-free diet, so the person has unpleasant symptoms: weakness, nausea, constipation or, conversely, diarrhea.
5. Protein-rich foods 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 compile it yourself.

For 7 days

on Monday

• Morning: omelette with cheese or eggs; 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 vegetable salad with olive oil.
• Evening: assortment of cucumber and tomato, seasoning with lemon juice; Low-fat cottage cheese; Grapefruit

On Tuesday

• Morning: low-fat yogurt; A piece of cheese; Orange or apple.
• Day: Vegetable soup with beef broth; Cooked veal; Kefir or apple juice.
• Evening: Cauliflower with mushrooms; boiled egg; Dried fruit compote.

On Wednesday

• Morning: oatmeal on water; Cottage cheese pot; 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; Boiled breast with vegetables; Yogurt
• Evening: Buckwheat porridge; Cooked 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; Meat 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; Rose broth.

Sunday

• Morning: cottage cheese and berry mousse; Baked apples.
• Day: in turkey borscht; Baked fish; Tomato juice.
• Evening: Beef liver; Steamed cauliflower; Compote.

For 10 days

Დroom 1

• Breakfast: two soft-boiled eggs; Assorted cucumbers and tomatoes with the addition of Chinese cabbage (season 1 teaspoon olive oil); Coffee without sugar or rose broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: fried breasts; Radish and lettuce salad; green tea.
• Afternoon Breakfast: One glass of kefir and a handful of berries.
• Dinner: steamed lean fish fillets; Baked eggplant or zucchini with cheese.

Day 2

• Breakfast: two egg omelettes with tomatoes; Natural yogurt with fruit slices; Coffee without sugar and milk.
• Lunch: one glass of kefir and oranges.
• Lunch: kertli fillet; Vegetable chicken made from tomatoes, zucchini, broccoli, leeks.
• Afternoon Breakfast: Cucumber stuffed with grated cheese (45 gr. ).
• Dinner: grilled beef steak; Spinach, arugula and avocado salad; Carrot juice.

Day 3

• Breakfast: two egg omelets with tomatoes; Two slices of celery and 45 g of grated cheese; Rose broth.
• Lunch: one cup of yogurt with berries or fruit slices.
• Lunch: boiled mackerel fillet; Broccoli, leek and tomato puree soup.
• Afternoon Breakfast: One kefir with berries.
• Dinner: fried pork fillet; Steamed cauliflower with the addition of 1 tbsp. Olive oil; Herbal tea.

Day 4

• Breakfast: natural yogurt with fruit slices; Two soft-boiled eggs; green tea.
• Lunch: two slices of celery and a slice of cheese.
• Lunch: tuna fried fillets; White cabbage, radish and cucumber salad.
• Afternoon Breakfast: One glass of kefir and a handful of berries.
• Dinner: breasts; Zucchini pancakes; Coffee

Day 5

• Breakfast: curd casserole with berries; Herbal tea.
• Lunch: A small portion of Caesar and chicken breast.
• Lunch: halibut fillet; Assorted white cabbage, cucumber 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: Roasted breast and salsa salad.
• Lunch: salmon fillet and mushroom nougat soup.
• Afternoon breakfast: two slices of celery and 45 g of low-fat cheese.
• Dinner: Steamed breast and ascites with grated cheese.

Day 7

• Breakfast: one egg omelet with tomatoes and herbs; Natural yogurt with fruit slices; Coffee
• Lunch: A small portion of Caesar with spicy olive oil, lemon juice and spices.
• Lunch: fillets and baked cauliflower.
• Afternoon snack: two slices of cheese and celery.
• Dinner: breast and Mexican guacamole salad and herbal tea.

We start again from the eighth day. In this version it is allowed to drink one glass of skim milk or kefir at night.

Solid variety

This option is designed only for highly motivated people who have health and strong willpower.

• We eat one boiled egg every 10 hours from 10 a. m. for 1 day. Only 5 eggs a day.
• On the 2nd day, in small portions, we eat 1 kg of lean fish without salt.
• 32nd boiled breast without salt.
• 45th boiled potatoes.
• 5th Half a kilo of cooked beef or veal.
• 6th. 2 kg of any fruit, except bananas.
• 72 kg of any vegetables except potatoes. Method of preparation: cooking, steaming, grilling.
• 81 kg low-fat cottage cheese.
• 9th. 2 liters of low-fat kefir.
• I 10. We drink rose aroma throughout the day.

For 14 days

Დroom 1

• Breakfast: two boiled eggs, tea or coffee without sugar.
• Snack: 100 g of low-fat cottage cheese.
• Lunch: 200 g of boiled pollack, rose broth.
• Afternoon Breakfast: White Cabbage and Cucumber Salad.
• Dinner: 100 g of boiled pollack.

Day 2

• Breakfast: oatmeal, eggs, green tea.
• Snack: One cup of kefir or natural yogurt with berries or fruit slices.
• Lunch: buckwheat porridge and fried breast 100 gr.
• Afternoon snack: Assorted cucumbers and tomatoes.
• Dinner: boiled pollack 100 gr.

Day 3

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

Day 4

• Breakfast: Two egg omelets. Tea or coffee without sugar.
• Food: Pollock or steamed breast 100 gr.
• Lunch: boiled pololok 200 g, baked vegetables (zucchini, eggplant, various types of cabbage).
• Afternoon Breakfast: Assorted vegetables 200 gr.
• Dinner: Grapefruit and apple juice.

Day 5

• Breakfast: oatmeal and boiled eggs.
• Snack: vegetable salad, 50 g of low-fat cheese.
• Lunch: boiled rice and breasts, vegetables 100 gr.
• Afternoon breakfast: Carrot salad and low-fat cottage cheese, 100 g each.
• Dinner: one green apple and unlimited cabbage.

Day 6

• Breakfast: Two egg omelettes with tomatoes.
• Snack: Vegetable salad 150 g or 100 g of cottage cheese.
• Lunch: boiled rice and chicken breast.
• Afternoon Breakfast: Carrot salad in olive oil and cabbage.
• Dinner: 100 g of pololok and one glass of kefir.

Day 7

• Breakfast: oatmeal with boiled eggs. Tea with a teaspoon of honey.
• Snack: Apples or oranges.
• Lunch: 200 g of cooked beef and pearl barley porridge.
• Afternoon breakfast: 100 g of cottage cheese.
• Dinner: 200 g vegetable salad with a slice of cheese.

Day 8

• Breakfast: two boiled eggs, apples, green tea.
• Snack: Orange.
• Lunch: buckwheat porridge or rice with pollack (150 g).
• Afternoon breakfast: boiled breast 200 gr.
• Dinner: vegetable salad 200 gr.

Day 9

• Breakfast: one cup of kefir and omelet.
• Snack: Cabbage salad with cucumber 200 gr.
• Lunch: boiled rice and breasts.
• Afternoon Breakfast: Carrot Salad.
• Dinner: vegetable salad and a little grapefruit.

Day 10

• Breakfast: oatmeal, eggs and a teaspoon of honey.
• Snack: Vegetable salad 100 gr.
• Lunch: portion of rice, chicken cutlets steamed with onions.
• Afternoon Breakfast: One cup of natural yogurt.
• Dinner: low-fat cottage cheese and green apples.

Day 11

• Breakfast: two lightly boiled eggs, green tea or unsweetened coffee.
• Snack: Orange and a handful of nuts.
• Lunch: 200 g of any fried fish.
• Afternoon Breakfast: Tomato juice 200 gr.
• Dinner: beef steak 150 gr.

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 cookies.
• Snack: Cabbage salad.
• Lunch: steamed fish cakes and buckwheat porridge.
• Afternoon Breakfast: Apples and a glass of kefir.
• Dinner: salmon steak, lettuce.

Day 14

• Breakfast: Scrambled eggs with two slices of bacon.
• Snack: 50 g of cheese and two slices of celery.
• Lunch: portion of brown rice and boiled breast.
• Afternoon breakfast: 200 g sour cream.
• Dinner: vegetable pot and vegetable decoration.

One month

You can plan your diet for such a long period of time by following these recommendations:

First Week (Introduction). In the morning we eat complex carbohydrates, for breakfast and lunch - proteins and complex carbohydrates 50/50, in the afternoon for food and dinner - protein foods. Sweet and starchy foods are completely excluded, but vegetables and fruits with 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 the following: eggs (2 pieces per day), low-fat cottage cheese, 1% kefir, 0. 5% milk (one cup), boiled beef, chicken breast (it contains fat), boiled or baked fish of sea fish. , Seafood, fresh vegetables: cabbage, cucumber, tomato, herbs (unlimited), apples and oranges (up to 14-00 hours a day), you can eat 1 tbsp. K. Spoon of bran.

Third week. Low-fat cottage cheese, eggs (2 - whole, 2 more - only proteins), boiled breast, boiled or baked sea fish, cucumber (one piece per day), herbs, bran, 1 tbsp. K. Spoon three times a day.

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

What dries

This term came into everyday life from fitness and bodybuilding. Athletes use it to burn fat while maintaining muscle mass.

What you need to know

1. Even if you dry according to all the rules, it is not safe at all. The kidneys and liver are overloaded, leading to weakness and lethality, exacerbation of chronic diseases, and malfunction of the gastrointestinal tract.
2. If you do not exercise, then the fat will not dry out, it will be a normal low-calorie diet. You should not expect miracles from him, but health problems are quite expected.
3. Drying only makes sense if you have previously participated in sports and have the muscle mass you need to get rid of the fat layer. If the muscles under the fat layer are not expressed, it will be more effective for you to abandon flour, fatty and sweet foods.
4. This is a lengthy process and does not sound like a quick weight loss vacation routine. Short-term drying (to prepare for the competition) lasts one to two weeks, while long-term (gradual) drying takes five to seven weeks. Only gradually help to tighten the figure.
5. It is held no more than twice a year.

Perfect drying

1. Liver support is necessary two weeks before drying. This will help you in hepatoprotectants - prophylactic drugs that have a positive effect on the liver.
2. During this time the body should not experience stress: travel, wedding, session, emergency care at work. Therefore, plan your drying period carefully.
3. Women are not advised to "dry out" for more than a month and a half, otherwise hormonal disorders will follow. At the end of the process, the exit follows. In terms of duration, it is equal to drying itself.
4. Exercises during this period should be short but very intense. Cardio training should last no more than half an hour, while strength training should last 45 minutes.
5. The caloric content of the diet is only 300-350 calories less than normal. A menu that is very low in calories (up to 1, 200 kcal per day) is only suitable if you weigh 55 kg or less before drying.
6. Protein shakes and other dietary supplements should be used in consultation with a trainer.

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

Contraindications to a carbohydrate-free food system

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

1. If you have recently had surgery.
2. Do you have kidney, liver or gastrointestinal problems?
3. Suffer from any kind of chronic disease.

Diet is strictly forbidden:

• Children under 18;
• Breastfeeding and pregnant women;
• With food allergies to protein products.

Carbohydrate recipes

To make your menu delicious and varied, here are some simple recipes.

Chicken balls with cheese

Take 0. 5 kg of chicken fillet and roll it in a meat grinder. Salt, pepper and two chopped garlic cloves will improve the flavor. Mix everything well. Beat in raw eggs. Grind on a coarse grinder 200 gr. Hard cheese and the resulting shave, add the mince. Stir again. Bake a baking sheet in olive oil and fold into small balls of meat. Bake them in the oven at 200 C for 20 minutes. When reddened, turn to the other side. Serve hot, sprinkle with herbs.

Liver boiler

Take one kilogram of beef liver, rinse well in cold water, grind to a puree consistency in a meat grinder or blender. Finely chop one onion and 200 gr. Champions. Beat 4 egg whites. Add 2 tbsp. K. Tablespoon oat bran. Mix the whole mass well. Pour in the greased form with olive oil and bake in the oven at 180 degrees for 40 minutes. You can use kebab without sugar during cooking.

A boiler option without onions and 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 chopped strips. Cut the prepared fillet, cucumber, tomato and boiled egg into cubes. Combine all ingredients and add a drop of olive oil.

Mushrooms baked in eggs

Take half a kilo of fresh mushrooms, press finely, boil in salted water and put in a colander. When the liquid has dissolved, transfer the mushrooms to a bowl and fry in a little olive oil. Then transfer to a baking tin and toss with the 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. Pumpkin and grate. Beat one raw egg in the obtained mass. Add 4s. K. Tablespoon flour and a little soda. Stir in the pumpkin dough until smooth. Shape pancakes and bake at 200 degrees. You can pre-fold the grated cheese. Instead of baking, the pancakes are simply fried.

Leaving the diet

How to get out of the diet properly:

1. Gradually return to your usual diet and add new foods every week. For example, seven days after the end of the marathon, you enter the menu with pasta. Fourteen days later - starchy vegetables, three weeks later - cereals, etc. Sh.
2. Continue to eat in fractions: in small portions several times a day. According to nutritionists, 5 meals a day is much healthier than more frequent meals.
3. Follow the green plate rule. It sounds like this: Half filled with leafy greens and crispy vegetables. One quarter of the plate: cereals - rice, bulgur, beans and the second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc. Sh.
4. The amount of carbohydrates increases by only 30 grams per day. It is good if these are slow carbohydrates.
5. Do not forget about exercise. It is not necessary to spend evenings in the gym, you can just walk at a fast pace and do light exercises in the morning.
6. Limit fat intake.