Carbohydrate diet No — How It Works, Menu and Tips

Foods without carbohydrates

Carbohydrates are extremely common components in food, accounting for much of the caloric load of our meals. Carbohydrates are converted into sugars and saccharides during digestion, so they generate a rapid and intense increase in the glycemic rate. Thus contribute to weight gain and provide little lasting satiety. These characteristics lead many people to adopt a diet without carbohydrates.

Thus, the simple carbs bring with them a probable excess calories. More than that, however: sugar levels to rise rapidly also tend to fall quickly. This causes hunger re-appear, so that those who consume simple carbohydrates need to eat more often Durantes the day. That is, eventually ingesting more calories.

Complex carbohydrates have opposite properties. Since it takes longer to break down during digestion, they do not cause an increase so great and so sudden sugar levels. Its effects, however, are similar to those of simple carbohydrates, but less intense.

History

Proposals for a diet without carbohydrates (or with low levels of this nutrient) began to emerge in the eighteenth century. In general, diets thus emerged as proposed for the treatment of certain diseases, especially diabetes. Since low-carbohydrate diets actually benefited patients, many doctors just published their diet proposed for the general public.

Part of the argument in favor of non-carbohydrate diets was always based on the so-called Paleolithic diet. According to proponents of this argument, the diet of prehistoric man was naturally lacking in carbohydrates.

Research shows how early humans diverged from diets rich in fruits and the other primates evolved to a higher consumption of meat. In other words, it is concluded that, evolutionarily, our body is adapted to a diet with little carbohydrate, fat and protein but in abundance.

The no carb diet gained its best-known form in the Atkins diet, created by Robert Atkins in 1972 and improved in 1990. Their diet, one of the most radical in cutting carbohydrates, it has always been surrounded by controversy. Many still believe in his miraculous efficacy, while much of the medical community believes that the diet remains skeptical.

The no-carb diets have won great popularity in the 1990s and sustained in the early 2000. Since then, the number of people who practice this type of diet has been decreasing.

How a diet without carbohydrate?

A no carbohydrate diet proposes an intense cutting the intake of these nutrients. To learn how a no carbohydrate diet you need to know that, strictly speaking, one can not speak a total cut of carbohydrates: almost all foods contain at least some carbohydrates in your composition.

The diet has a great potential to stimulate weight loss, since the speed at which carbohydrates are converted into sugar to make them responsible for much of daily calories from anyone.

This diet requires planning and discipline, since carbohydrates are present in much of the food, especially in the more tempting. However, the results can be short-term way, so that the diet can quickly provide a visible motivation.

To do proper planning is necessary, however, to meet an extensive list of free carbohydrate foods.

Cetogenia

One of the points emphasized by the no carb diet advocates is their ability to stimulate ketosis. Ketosis is a metabolic state in which liver glycogen stores are depleted, so that the body begins to draw power from the ketone elements from the liver produces fatty acids.

In other words, during ketosis, the main source of energy in the body are not sugars, but fats. Thus, a diet without carbohydrates promises to stimulate the burning of fat by cetogenia.

Moreover, even ketosis causes an extremely significant hormonal changes. Once the body no longer draws most of its energy from sugars, insulin levels decline. As you know, insulin is associated with the accumulation of fat, so that the relationship between diet without carbohydrates and weight loss is established even more convincingly.

Menu: Food without Carbohydrate

Since many of the most common foods contain many carbohydrates, know the foods that can make up the menu of a no-carbohydrate diet is the first step to success in this weight loss technique.

  • Meat: The generally meats are good food without carbohydrate. Its large cargo proteins and vitamins is another attraction. Look therefore include beef and pork in your diet, as well as cuts of chicken and fish in general.
  • Vegetables: Many vegetables are excellent carbohydrate free food, or with very few carbohydrates. We recommend the consumption of lettuce, spinach, peppers, cabbage, olives, onions, broccoli, cauliflower, carrots, onions, etc. However, one must be aware of plants that have a great deal of carbohydrates, such as potatoes, corn, rice and soybeans.
  • fruits: Many fruits are unfortunately great sources of carbohydrates. However, tomatoes and avocados are exceptions, suitable for any diet without carbohydrate.
  • chestnuts: Almonds, walnuts and chestnuts in general have a low carbohydrate rate. They are a good addition to a diet without carbohydrates, especially as small snacks during the day.
  • Vegetable oil: Vegetable oils are free of carbohydrates and can be used for cooking. So do not be afraid of soybean, corn or sunflower. Olive oil is also very welcome.
  • dairy: Dairy products have, in general, a low carbohydrate load. Milk consumption is often banned in no-carb diets, but there is no reason to avoid cheese, butter and yogurt. We must, however, take some care. First, with the concentration of fat in these foods. More than that, however: watch for processed cheeses and yogurts unnatural: there is in them often large loads of carbohydrates.
  • Eggs: Eggs have few carbohydrates and are excellent sources of protein. It's a good idea to eat eggs for breakfast, which is usually a high-carbohydrate meal.
  • Spices: properly temper the low-carbohydrate foods can make them very tasty and increasingly attractive, reducing the temptation to give in to carbohydrates. Peppers, oregano, and in general herbs are excellent suggestions.
  • Drinks: With the drinks you need to take special care. Most juices are rich in carbohydrates, and soft drinks, in turn, have huge loads of sugars. To follow a diet without carbohydrates, recommended the widespread consumption of pure water as well as coffee and teas - both without sugar.

Reviews

The no-carb diets are far from any consensus in the medical community. In fact, criticism of these diets are extremely abundant, including accusations of inefficiency and health hazards in general.

Many argue that the weight loss observed at the beginning of a lie without carbohydrate is mainly due to the elimination of water is associated to glycogen stores, so that the diet does not cause actual weight loss. Another hypothesis is that the diet without carbohydrates simply reduces people's interest in food, and so it is only a means of stimulating a lower calorie consumption.

Others point to the fact that these diets restrict the consumption of important foods from vegetables and fruits. This restriction can cause a serious lack of vitamins and fiber. For many doctors, this result is even worse if we consider that the no carb diets may impair intestinal flora, so limiting the absorption of important nutrients.

More serious than this, however, is the association between diets without carbohydrates and the occurrence of cardiovascular diseases. The risk of developing cardiovascular disease through them is pointed out by several respected institutions such as the American Heart Association (USA) and the Heart and Stroke Foundation (Canada).

These criticisms have been answered positively by advocates of diets without carbohydrates. Their diets suffered since then many changes such as the addition of fruit and fiber and decreased fat consumption (especially trans fats), in order to prevent cardiovascular disease.

At this point, you can only be sure that the debate is not over yet.

Tips and Care

Do not practice a no-carbohydrate diet for long periods of time. A prolonged lack of carbohydrates can cause problems such as fatigue, irritability and poor concentration. It can also harm those who practice physical activities, since the incidence of cramps increases the long term without carbohydrates. One of the most important tips is thus follow this diet for a maximum of 7 days. If necessary, wait a week and do the diet again.

There are several tips, but on the duration of the diet. One of the most popular is the duration of two days a week. Thus allowed to ingest only carbohydrates for two days during the week, in order to keep controlled the lack of carbohydrates.

Videos:

The nutritionist Patricia Leite gives food tips with carbohydrate in the two videos that will appear below:

Have you tried doing a diet without carbohydrates? How was that experience? Do you think it's worth it? Comment below!