A carbohydrate-free diet for losing weight and drying your body: product table, menu, pros and cons, getting out of the diet

A carbohydrate-free diet is popular with active people. The term “drying” is often misleading. Many people think that a diet is based on reducing fluid intake. This is not true.

The principle of losing weight and drying the body for the sake of relief and “drawing” the muscles is based on the control of carbohydrates.

The diet is based on a protein with a severe deficiency of complex carbohydrates and completely eliminates the presence of simple ones. This is not just a dietary restriction. Fat deposits are destroyed in a tandem of diet and intense training. Sport maintains and builds muscle corset, and weight is reduced only by burning fat.

What is a carbohydrate-free diet?

A low-calorie diet without carbohydrates and with a minimum of fats causes rapid weight loss and “dries” the body without harming the muscles. The effectiveness of the diet is confirmed by its popularity among professional athletes and bodybuilders.

Carbohydrates supply the body with energy. If a person does not move much, and food is oversaturated with carbohydrate products, the balance is disturbed. Carbohydrates simply do not have time to spend money and turn into fat.

If you significantly reduce carbohydrate intake, the reverse process will start. Lack of calories will cause the body to look for other sources of energy. First, it will slow down the metabolic processes, then try to use the muscles. Therefore, physical activity is needed: to strengthen muscle mass. The body spends glycogen accumulated in the liver for several days.And only then does subcutaneous fat become fuel.

To prevent inhibition of metabolic processes, food should be fractional, at least 6 times a day.

The use of even complex carbohydrates provokes the release of insulin: an anabolic hormone that affects adipose tissue. The purpose of insulin is to reduce blood sugar due to the distribution of excess. With extra volumes, it replenishes glycogen reserves and synthesizes fat. When the amount of carbohydrates in food is minimal, the hormone secretion is reduced, it is not able to prevent the burning of fats.

The menu for drying the body is saturated with proteins and contains a minimum of complex carbohydrates. The special fat-burning diet does not have an established duration. The period depends on well-being, on average, lasts 2-6 weeks.

In order not to feel a lack of energy and a breakdown, to avoid exhaustion and intoxication, you need the right diet. Compose it better in the company of a nutritionist.

Basic Rules

A rational menu and adequate diet will allow you to stay on a low-carb diet for a long time, maintain health and achieve an ideal shape:

1. The daily diet includes no more than 40 g of carbohydrates for a strict diet, and no more than 125 g for a sparing option. The main suppliers are vegetables and greens. In addition to fiber, you need to consider the carbohydrate error of protein nutrition. Carbohydrate diet is reduced gradually.
2. The menu has a sufficient amount of protein: 2.5-3 g / kg body weight. This ideal ratio will preserve muscle tissue. It is believed that it is better to consume more protein than deficiency.
3. Need to drink a lot of water. Restriction is practiced only by professional athletes under the supervision of a physician. To improve metabolism and the output of decay products, the volume of pure water should be 1 l / 30 kg of mass.
4. Nutritionists suggest periodically enriching the water with mineral salts of the Regidron drug with a 3-fold reduced dosage.
5. Eating fat (at least 0.5 g / kg weight) will support the hormonal system and the condition of hair, nails and skin. To get the norm of fatty acids, you need fish, oil and nuts.
6. Meals should be frequent and portions small. The most important meal is breakfast. Dinner is best done entirely protein. Skipping meals is not recommended: you can disrupt the metabolic rate.
7. Salt is almost not present in the diet.
8. During the diet, you need to take complex vitamin preparations with trace elements.
9. Daily sport is needed. The best choice is a set of strength training and cardio exercises.
10. An hour before training and 2 hours after it, eating is excluded.

It is interesting:Protasov diet: detailed description

Pros and Cons of a Carbohydrate-Free Diet

A carbohydrate-free diet is not a balanced diet. Moreover, it is considered one of the extreme. Nutritionists do not recommend using “drying” more than twice a year. Not everyone is able to withstand a tough diet in combination with compulsory training.

Only self-discipline, motivation and mood will bring success in working on an ideal body.

In the early days of carbohydrate restriction, weakness, apathy, and reduced ability to work will appear. Then the body will get used to the new conditions, and discomfort will be less common. At the final stages, the smell of acetone from the mouth may appear. This is the companion of all protein diets. Periodic dizziness due to acute carbohydrate deficiency is stopped by taking a small amount of natural fruit juices.

Foods rich in proteins provoke an exacerbation of chronic problems; the liver and kidneys suffer. A lack of fiber causes a violation of the gastrointestinal tract: severity and constipation appear. The brain is deficient in glucose. This is manifested in a clear decrease in thought processes, loss of attention and concentration. A person may experience constant irritation and even become depressed.

The undoubted advantages of a carbohydrate-free diet for weight loss include:

• lack of hunger;
• fast pace of weight loss;
• long-term effectiveness.

What varieties exist

Diet has two options.

Optimum is chosen, taking into account the possibilities of health and the expected result:

1. Gentle. The menu reduces the carbohydrate portion to 125 g / day. The diet is easy to tolerate, but weight loss is slow.
2. Strict. The mass of carbohydrates is strictly limited to 20-40 g per day. Gives a quick and impressive result. Applied under the supervision of a dietitian for an individual diet, selected taking into account the characteristics of the body.

The principles of carbohydrate-free nutrition are also used in other protein diets - Ducane, Kremlin, Montignac, keto-diet.

Recommended and Prohibited Products

Diet developers recommend counting your carbohydrate and calorie intake. So it’s easier to meet the daily norm and get closer to the desired result faster.

The basis of the diet is dietary poultry or rabbit meat, low-calorie varieties of fish (cod, pollock, pink salmon) and seafood. Sour-milk products are allowed: low-fat kefir and natural yogurt. In small quantities, lean pork, veal or beef is allowed. At least 85% of the required amount of carbohydrates is best obtained from fresh or heat-treated vegetables and fruits.

Recommended sources of protein (dietary basis):

1. Product No. 1 of a carbohydrate-free diet - boiled chicken (quail) eggs. It is better to consume proteins, and limit the yolks to two per day.
2. Boiled chicken (turkey) breast. A product with virtually no fat and carbohydrates, containing a lot of protein.
3. Skim cheese. A source of valuable protein (casein), which within 8-10 hours evenly supplies the “building material” to the muscles and prevents their destruction.
4. Fish. A protein source of Omega-3 fatty acids, which are necessary for a normal level of hormones, maintaining healthy skin, hair and nails.

Recommended carbohydrates:

1. Vegetables with a lot of fiber: cabbage of all sorts, cucumbers, zucchini, tomatoes, spinach. These suppliers of vitamins and minerals are almost free of carbohydrates and calories. Indispensable for metabolism, normal bowel function and improve overall cleansing.
2. Grapefruits. They accelerate metabolism, burn fat, supply antioxidants.
3. Kiwi, lemons, green apples.
4. Greens: parsley, cilantro, dill, arugula and others. This fiber is almost pure. It has a soft diuretic effect on the body, which will bring closer the desired relief.
5. Whole grain cereals rich in fiber: buckwheat, barley and brown rice. A small amount of cereals with slow carbohydrates will saturate the body and normalize the digestive tract.

Recommended Fatty Acid Sources:

1. Fish (fish) fat. It is a supplier of omega-3 fats essential for calorie deficiency. Provides the synthesis of hormones and the fight against "bad" cholesterol. It is recommended to get fat from fish of non-fat breeds and special preparations from pharmacies or sports nutrition stores.
2. Vegetable fats, especially linseed and olive oil. Contain omega-3, 6 and 9 fatty acids. They have a positive effect on joints and ligaments, and prevent injuries.
3. Walnut. It contains the necessary fats and iodine for the synthesis of hormones and thyroid health.
4. Avocado. The leader in the concentration of monounsaturated fats and oleic acid (omega-9). Enrich the taste of any salad.

For the best effect and increase in muscle mass, it is allowed to take protein sports nutrition.

Almost all fruits (with the exception of those named), alcohol, sugary drinks, juices, smoked meats, canned food, marinades, fast food, and pastries are banned.

In the first two weeks of the diet, carbohydrate demand is calculated as 2 g per 1 kg of body weight. Then the ratio is halved.

Product Carbohydrate Table

Knowing how many carbohydrates you can, daily intake is easy to control using the table.

Products	Carbohydrate Content: g / 100 g of product
Vegetables and greens
Daikon (a kind of radish)	1,2
Greenhouse Cucumbers	1,6
Ground Cucumbers	2,8
Tomatoes (greenhouse)	3,0
Radish	4,1
Tomatoes (ground)	4,2
Sauerkraut	4,5
Bell pepper (green)	4,6
Cauliflower	5,0
White cabbage	5,4
Eggplant	5,5
Zucchini	5,7
Bell pepper (red)	5,8
Squash	5,9
Carrot	6,9
Radish	8,0
Parsley, greens	8,2
Onion	9,0
Beet	10,7
Kohlrabi	10,7
Potatoes	19,2
Garlic	21,0
Fruits and berries
Lemons	3,6
Cranberry	4,8
Grapefruits	7,4
Oranges	8,1
Kiwi	8,1
Black currant	8,3
Tangerines	8,5
Lingonberry	8,6
Melon	8,6
Watermelons	8,9
Blueberries	8,9
Raspberry	9,0
Pears	10,8
Peaches	10,9
The apples	11,2
Pineapples	11,8
Grenades	11,9
Nectarines	13,0
Persimmon	15,8
Grape	17,1
Bananas	22,3
Mushrooms
Fresh champignons	0,5
Ceps fresh	1,1
Meat and meat products
Broiler chicken	0,4
Chicken	0,6
Turkey	0,8
Chicken liver	1,5
Beef sausages	1,5
Pork sausages	1,9
Milk and Dairy Products
Butter	0,9
Curd fat content 9%	1,3
Curd fat content 0%	1,5
Sour cream 15%	2,8
Natural yogurt 1.5%	3,5
Cream 20%	3,7
Fat-free kefir	3,8
Kefir 2.5%, fermented baked milk	4,1
Milk 2.5%	4,6
Eggs
Quail	0,6
Chicken	0,7
Seafood
Boiled shrimp	0,2
Lobsters	1,0
Sea kale	2,9
Nuts and seeds
Sunflower seeds	4,9
Peanut	9,6
Walnuts	10,2
Pistachios	14,9
Juices
Citric	2,2
Tomato	3,3
Apple	7,5
Orange	12,4
Pomegranate	14,2

Fish (river, sea) low-fat varieties of carbohydrates in the composition does not.

Menu for drying the body

The principle of drying the body is a minimum of fats, carbohydrates and a lot of protein. Creating a menu for every day is a pointless exercise. Someone loves chicken breast, and someone does not think even two days without fish. Therefore, it is better to be guided by general rules and make a diet "for yourself." From the sample menu for the day, select one of the options.

Breakfast	1	A dish of two eggs (boiled, in the form of an omelet or scrambled eggs)
	2	Fat-free cottage cheese (150-200 g) + 1 tbsp. l sour cream 15% + any greens
Second breakfast (snack)	1	Grapefruit
	2	Big green apple
Dinner	1	Fish broth, 150 g of boiled fish (pollock, cod) with herbs, 1 egg
	2	Vegetable soup without potatoes on the water, boiled chicken breast or low-fat beef (200 g), salad of green vegetables with olive oil
High tea	1	1 grapefruit
	2	2 small baked apples with cinnamon
Dinner	1	Fruit salad (1 kiwi, 0.5 orange) with natural yogurt (2 tbsp. L.)
	2	Glass of kefir

Due to the variety of dishes, a carbohydrate-free diet is fairly easy to sustain. And if you show culinary talent and cook according to new and unusual recipes, the diet can become a life partner.

Diet recipes

The principle of choosing a carbohydrate-free diet menu is simple - few carbohydrates and calories, a lot of protein. Presenting examples of diet recipes.

Tender beef and cheese salad

Salad for every day is suitable for the festive table.

Ingredients:

• 100 g of boiled beef;
• 1 small onion;
• 50 g of cheese;
• 2 eggs;
• 2 tablespoons vinegar 6% (better than apple);
• mayonnaise and salt to taste.

Cooking:

1. Boil the beef.
2. Boil the eggs and cool.
3. Mix vinegar with water in a ratio of 2: 1.
4. Cut the onion into thin half rings and pour vinegar for marinating for 20 minutes.
5. Prepare the products: disassemble the beef into fibers, grate the cheese on a fine grater, eggs - on a large one.
6. Put onion, beef, eggs on a plate in layers. Everyone needs a little grease with mayonnaise.
7. Sprinkle grated cheese on top and sides.

Put the salad in the refrigerator. After 3 hours he is ready.

Marinated squid on the grill

The spicy and unusual taste of seafood will be to your taste.

To prepare, you will need:

• 250 g squid;
• 1 tbsp. l lemon or lime juice;
• 25 ml of olive oil;
• 50 ml of soy sauce;
• 2 small cloves of garlic;
• sweetener to taste;
• 0.5-1 cm ginger root.

Step by step recipe:

1. Wash and clean the carcasses well.
2. Grind ginger and garlic.
3. For the marinade, mix soy sauce, oil and lemon juice, add ginger, garlic and sweetener.
4. Leave the squid in the marinade for 30-50 minutes.
5. Grill for 10-15 minutes.

Seafood will be tasty not only immediately after cooking, but also cold.

Creamy Lemon Caramel Jelly

Why not treat yourself to dessert sometimes even on a diet?

For jelly you need to take:

• 175 g cream (fat content not less than 35%);
• 125 g soft cheese (Ricotta or equivalent);
• 5 g of gelatin;
• 15 g of sweetener;
• 1/2 lemon.

Cooking:

1. Squeeze out lemon juice.
2. Add half the sugar substitute and boil until light caramel.
3. Heat a little cream and dissolve gelatin in them.
4. Mix with a mixer cream, lemon caramel, cheese, gelatin, add sweetener to taste.
5. Pour into silicone molds.
6. Refrigerate until solidified.

After an hour and a half, you can try a gentle creamy jelly.

Exit Diet Rules

A severe carbohydrate deficiency gives a quick and high-quality result in weight loss.

But the wrong return to the usual diet can just as quickly return the weight to the starting point.

Exit from the diet is no less important than the process of losing weight. Carbohydrates are returned to food gradually, each week increasing the amount consumed by 10 g.

For the first days fit:

• “Safe” cereals;
• quality pasta;
• whole wheat bran bread;
• low carb fruits.

It is important to continue to eat fractionally, at least 5 times a day. Fat intake should be limited.

It is useful to adhere to the principle of "green plate":

• 1/2 portion - vegetables and greens;
• 1/4 serving - any healthy cereal or beans;
• 1/4 portion - products with protein content (fish, chicken breast).

At the final stage, the carbohydrate content increases to 90-120 g per day. This is the optimal volume for the balance of BZHU for the life of the body and maintaining normal weight.

Physical activity is best not to stop. It is not necessary to train intensively in the gym, walking fast enough and charging in the morning.

To whom such a diet is contraindicated

A carbohydrate-free weight loss technique combined with sports is banned for people with the following health problems:

• dystrophy, muscle deficiency;
• diabetes;
• disorders of the nervous system;
• infectious diseases;
• disruption of the digestive tract;
• liver and kidney disease;
• low immunity.

The path to an ideal body lies through a special diet and intense physical activity, so you need to consult a doctor before drying.