Among the many different weight loss systems, the non-carbohydrate weight loss method occupies a special position. It is also used by professional athletes for so-called "drying". In this case, the main goal is to remove subcutaneous fat and exercise muscles to provide them with beautiful relief. Before starting a diet, carefully study all the pros and cons, principles, and contraindications.
Essence
As the name suggests, the no-carbohydrate plan is to reduce carbohydrates in the diet by focusing on fat and protein. Many other protein diets are based on the same rules-Ducan, Montignac, keto diet. According to reviews, in the case of a carbohydrate-free diet, the plumb line can reach 5-10 kg in two weeks, depending on the initial weight.
However, it is impossible to give up carbohydrates altogether. They are necessary for the normal functioning of the digestive tract and nervous system. After all, carbohydrates are the body's energy source, so if you exclude them from your diet, you will soon begin to experience periodic headaches, sleepiness, fatigue, mood swings, inattention, and other "happiness. "Therefore, nutritionists recommend keeping the carbohydrate content in food at 20-30 grams per day. At the same time, products with low glycemic index have advantages.
What is GI
Glycemic index is the speed at which carbohydrates in food are absorbed by the body and increase blood sugar.
The scale for measuring the glycemic index (GI) consists of 100 units. Therefore, 0 is the minimum value, that is, a product that contains no carbohydrates at all, and 100 is the maximum possible value. Foods with high GI will quickly saturate the glucose in the blood, thus supplementing the body with extra calories. If no additional energy is needed at this time, it will immediately be converted into fat accumulation. This is how the body provides itself with energy reserves.
Remember: it is not high GI foods that affect your slim figure, but their uncontrolled use. Especially an inactive lifestyle. For example, if you have just done strength training, a quick intake of carbohydrates will help stimulate muscle growth. And if you just sit on the sofa and watch TV, sweets and pastries will only worsen your figure and health.
notes:The actual GI index may vary due to factors such as the amount of food consumed, preparation method, heat treatment, and combination with other foods. However, these numbers are not very different: for example, Brussels sprouts will maintain a low GI product (10-20 units) under any circumstances, while the glycemic index of instant grains is still high.
Foods with high glycemic index (95-70)
These include:
- White bread;
- steamed bread;
- Pancake;
- Roast, boil and mashed potatoes;
- rice flour;
- Instant porridge, including rice;
- honey;
- corn flake;
- Sports drinks (PowerAde, Gatorade);
- Sweet pastry
- Oatmeal with nuts and raisins;
- Pumpkin, watermelon and melon;
- Milk chocolate and chocolate bars;
- Carbonated drinks Pepsi and Coca-Cola;
- Dumplings;
- Potato chips;
- sugar.
Medium GI (65-55)
- flour;
- Packaged juice;
- Preserves and jams;
- Rye and black yeast bread;
- jam;
- Oatmeal with sugar
- Jacket potatoes;
- raisin;
- Whole wheat bread;
- Canned vegetables
- Cheese pasta
- banana;
- Sweet ice cream
- Long grain rice
- mayonnaise;
- oatmeal;
- Buckwheat brown
- Grapes and grape juice;
- ketchup;
- spaghetti;
- Butter cookies.
Low GI (50-5)
- Sweet potatoes (yam, yam);
- Green buckwheat
- Basmati rice
- Unsweetened cranberry juice;
- Oranges, kiwis and mangoes;
- Unsweetened apple juice;
- brown rice;
- grapefruit;
- coconut;
- Fresh Orange Juice;
- Unsweetened carrot juice;
- Dried apricots and plums;
- tomato juice;
- Different types of cabbage: cauliflower, Brussels sprouts, cabbage;
- Nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
- rhubarb;
- Tofu (tofu);
- Soybean
- spinach;
- Vegetables: parsley, basil, oregano.
important:Even low-GI foods contain calories, so you have to count them. There is no direct relationship between glycemic index and calorie content.
How it works
In order to produce glucose and other energy sources, the body needs a substance called alanine. The body does not get enough carbohydrates, so it must use "fat reserves" to produce alanine. In order not to reduce muscle mass, you need to eat protein foods.
You gradually lose weight and your body is purified and unloaded. Ensure vitality and health.
notes:Alanine is an aliphatic amino acid, which plays an important role in human energy metabolism. Due to the interaction of alanine with various biologically active compounds, other useful substances are formed in the body.
General principles
In order to obtain results quickly and efficiently, we carefully observed all aspects of this nutritional system:
- Eat 5-6 small meals throughout the day. You will have to forget the snacks in between.
- The standard for drinking water every day is 2-2. 5 liters. Drink water before and half an hour after a meal, but not at the same time.
- Finish the last meal before seven or eight in the evening. If you are tortured by an unbearable hunger at night, trick your stomach with a glass of water and go to sleep.
- Take vitamin and mineral supplements.
- Gradually reduce the amount of carbohydrates in the menu: from the usual 150-200 grams, close to the minimum-20-30 grams.
- Remove bread, sugar, coffee, starchy foods (potatoes, beets, corn), high-GI fruits, semi-finished products from the diet; foods labeled "diet" or fat-free, and alcohol is also unacceptable.
- From vegetable fats, only a small amount of nuts and olive oil or linseed oil are allowed.
- Deep-fried food is allowed, but only olive oil or flaxseed oil can also be used.
- Don't forget to exercise. If you can't stand running or swimming in the morning, comfort yourself. Thanks to physical exercise, your skin will not sag and your muscles will become beautiful after losing weight.
The basis of diet
Foods you can eat without restriction:
- Meat (beef, veal, rabbit, turkey);
- Poultry eggs and internal organs (liver, tongue, heart);
- Fish and seafood (sea fish fillets, shrimps, lobsters, crabs);
- Dairy products (cheese, sour cream, milk, sugar-free yogurt);
- Berries, citrus and other low GI fruits;
- Vegetables (cabbage, peas and fresh beans, green leafy vegetables and vegetables);
- Nuts and seeds.
Pros and cons
advantage
- You can make a menu from a variety of permitted products according to your taste. The diet will be different every day, which means that the diet is easy to tolerate and painless.
- No need to waste time preparing any special dishes.
- Acceptable food costs.
- Reliability, you will lose weight very quickly.
- When the use of carbohydrate foods is restricted in the body, ketones are produced-substances that accelerate the process of burning fat tissue. Ketones can reduce appetite, provide energy for the brain, and act as antidepressants.
Disadvantage
However, not everything is so good; no carbohydrate diet also has obvious disadvantages.
- Due to the consumption of large amounts of protein foods, metabolites overload the liver and kidneys. They work very intensively, which may lead to the development of chronic diseases.
- By rejecting foods containing carbohydrates, a person deprives his body of vitamins and minerals. Therefore, experts recommend taking proven vitamins and dietary supplements.
- Due to lack of carbohydrates in the body, ketone bodies are formed. They accumulate in the blood and then enter the urine. People call this symptom "acetone in urine", which indicates that fat and carbohydrate metabolism is violated.
- Usually, the body does not want to accept a carbohydrate-free diet, so a person will experience unpleasant symptoms: weakness, nausea, constipation, or, conversely, diarrhea.
- 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 prepare it yourself.
7 days
on Monday
- Morning: Omelet with cheese or eggs; sugar-free coffee or orange juice; diet bread.
- On the day: vegetable soup with chicken broth; chicken rice; a cup of kefir; you can use olive oil vegetable salad instead of rice.
- In the evening: assorted cucumbers and tomatoes, seasoned with lemon juice; low-fat cheese; grapefruit.
on Tuesday
- Morning: low-fat yogurt; a piece of cheese; orange or apple.
- On the day: vegetable soup with beef broth; cooked veal; kefir or apple juice.
- Evening: Mushroom boiled cauliflower; boiled egg; dried fruit compote.
on Wednesday
- Morning: water oatmeal; cottage cheese casserole; green tea.
- Day: Fish soup without potatoes; boiled fish; celery salad; coffee.
- Evening: Turkey with vegetables; tomato sauce; Greek salad.
Thursday
- Morning: scrambled eggs with tomatoes; apples; rosehip broth.
- Day: Cheese soup; breast cooked with vegetables; yogurt.
- Evening: buckwheat porridge; boiled beef; juice.
Friday
- Morning: sour cream cheese; boiled eggs; sugar-free coffee.
- Afternoon: Green chestnut vegetable soup; fried fish with olives; green tea or berry juice.
- Evening: cabbage salad; steak; herbal tea.
on Saturday
- Morning: 2 eggs; oatmeal and tea.
- Day: No potato chicken soup; millet porridge; yogurt.
- Evening: boiled fish; cucumber and tomato salad; rosehip broth.
on Sunday
- Morning: curd and berry mousse; baked apples.
- Day: Turkey borscht; grilled fish; tomato sauce.
- In the evening: beef liver; steamed cauliflower; candied fruit.
10 days
first day
- Breakfast: two half-boiled eggs; various cucumbers and tomatoes, add Chinese cabbage (flavored with 1 teaspoon of olive oil); coffee without sugar or rosehip soup.
- Lunch: a piece of low-fat cheese and two pieces of lettuce leaves.
- Lunch: grilled breast; radish and lettuce salad; green tea.
- Afternoon snack: a glass of kefir and a handful of berries.
- Dinner: Steamed thin fish fillets; grilled eggplant or zucchini with cheese.
Day 2
- Breakfast: an omelet with two eggs and tomatoes; natural yogurt with fruit pieces; coffee without sugar and milk.
- Lunch: a glass of kefir and an orange.
- Lunch: Fillet of flounder; vegetable stew made from tomatoes, zucchini, broccoli, and leeks.
- Afternoon snack: cucumber stuffed with grated cheese (45 grams).
- Dinner: grilled steak; spinach, arugula and avocado salad; carrot juice.
3rd day
- Breakfast: an omelet with two eggs and a tomato; two slices of celery and 45 grams of grated cheese; rosehip broth.
- Lunch: a cup of yogurt with berries or fruit slices.
- Lunch: Boiled mackerel fillets; broccoli, leek and tomato sauce soup.
- Afternoon snack: a glass of kefir with berries.
- Dinner: roast pork loin; add 1 teaspoon of steamed cauliflower. Olive oil; herbal tea.
Day 4
- Breakfast: natural yogurt with fruit pieces; two half-boiled eggs; green tea.
- Lunch: two slices of celery and a slice of cheese.
- Lunch: grilled tuna fillet; white cabbage, radish and cucumber salad.
- Afternoon snack: a glass of kefir and a handful of berries.
- Dinner: breast enhancement; zucchini pancakes; coffee.
Day 5
- Breakfast: cheese casserole with berries; herbal tea.
- Lunch: a small portion of Caesar and chicken breast.
- Lunch: Halibut fillet; assorted cabbage, cucumber and radish with olive oil.
- Dinner: steak; oven-baked asparagus, sprinkled with grated cheese.
Day 6
- Breakfast: low-fat cheese, berries and green tea.
- Lunch: grilled breast meat and salsa salad.
- Lunch: salmon fillet and mushroom noodle soup.
- Afternoon snack: two slices of celery, 45 grams of low-fat cheese.
- Dinner: Steamed brisket and asparagus with grated cheese.
Day 7
- Breakfast: an egg omelet with tomatoes and herbs; natural yogurt with fruit pieces; coffee.
- Lunch: A small portion of Caesar seasoned with olive oil, lemon juice and spices.
- Lunch: Flounder fillet and roasted cauliflower.
- Afternoon snack: cheese and two slices of celery.
- Dinner: breasts and a Mexican guacamole salad and herbal tea.
Starting from the eighth day, we started again. In this version, a glass of low-fat milk or kefir is allowed in the evening.
Hard variety
This option is only suitable for people with good health, strong willpower, and self-motivated people.
- first day. From 10 o'clock in the morning, we eat a boiled egg every two hours. Only eat 5 eggs a day.
- second. During the day, we eat 1 kg of lean fish cooked without salt in small portions.
- third. 2 cooked breasts without salt.
- 4. 5 boiled potatoes.
- fifth. Half a kilo of boiled beef or veal.
- 6. 2 kg of any fruit, except bananas.
- 7. 2 kg of any vegetables other than potatoes. Cooking method: boil, steam, roast.
- 8. 1 kg of low-fat cheese.
- 9. 2 liters of low-fat kefir.
- 10. We drink rosehip soup all day long.
14 days
first day
- Breakfast: two boiled eggs, tea or coffee without sugar.
- Snack: 100 grams of low-fat cheese.
- Lunch: 200 grams of boiled cod and rosehip broth.
- Afternoon snack: cabbage cucumber salad.
- Dinner: 100 grams of boiled cod.
Day 2
- Breakfast: oatmeal, eggs, green tea.
- Snack: a glass of kefir or natural yogurt with berries or fruit slices.
- Lunch: 100 grams of buckwheat porridge and roasted breast meat.
- Afternoon snack: assorted cucumbers and tomatoes.
- Dinner: 100 grams of boiled cod.
3rd day
- Breakfast: oatmeal, eggs, green tea.
- Snack: green apple.
- Lunch: one portion of brown rice, 100 grams of chicken breast.
- Afternoon snack: tofu casserole.
- Dinner: Brussels sprout salad.
Day 4
- Breakfast: an omelet with two eggs. Unsweetened tea or coffee.
- Snack: 100 grams of cod or steamed breast.
- Lunch: 200 grams of boiled cod, grilled vegetables (zucchini, eggplant, different kinds of cabbage).
- Afternoon snack: 200 grams of mixed vegetables.
- Dinner: grapefruit and apple juice.
Day 5
- Breakfast: oatmeal and boiled eggs.
- Snack: vegetable salad, 50 grams of low-fat cheese.
- Lunch: 100 grams of white rice, brisket, and vegetables.
- Afternoon snack: carrot salad and low-fat white cheese, 100 grams each.
- Dinner: a green apple and unlimited cabbage.
Day 6
- Breakfast: an omelet with two eggs and one tomato.
- Snack: 150 grams of vegetable salad or 100 grams of cottage cheese.
- Lunch: white rice and chicken breast.
- Afternoon snack: olive oil and cabbage carrot salad.
- Dinner: 100 grams of cod and a glass of kefir.
Day 7
- Breakfast: oatmeal and boiled eggs. Add a spoonful of honey to the tea.
- Snacks: apples or oranges.
- Lunch: 200 grams of boiled beef and pearl barley porridge.
- Afternoon snack: 100 grams of cottage cheese.
- Dinner: 200 grams of vegetable salad and a slice of cheese.
Day 8
- Breakfast: two boiled eggs, one apple, green tea.
- Snacks: oranges.
- Lunch: Buckwheat porridge or cod rice (150 grams).
- Afternoon snack: 200 grams of boiled breast meat.
- Dinner: 200 grams of vegetable salad.
Day 9
- Breakfast: a glass of kefir and an omelet.
- Snack: cabbage salad with 200 grams of cucumber.
- Lunch: cooking rice and brisket.
- Afternoon snack: carrot salad.
- Dinner: vegetable salad and a small grapefruit.
Day 10
- Breakfast: oatmeal, eggs and tea plus a spoonful of honey.
- Snack: 100 grams of vegetable salad.
- Lunch: a rice, chicken steak with steamed onion.
- Afternoon snack: a glass of natural yogurt.
- Dinner: low-fat cheese and green apples.
Day 11
- Breakfast: two half-boiled eggs, green tea or unsweetened coffee.
- Snack: oranges and a handful of nuts.
- Lunch: 200 grams of any grilled fish.
- Afternoon snack: 200 grams of tomato juice.
- Dinner: 150 grams of steak.
Day 12
- Breakfast: oatmeal and eggs, coffee.
- Snack: 50 grams of low-fat cheese.
- Lunch: 200 grams of lentil soup, fish cakes.
- Dinner: banana and carrot juice.
Day 13
- Breakfast: vegetable salad, coffee and a bun.
- Snack: cabbage salad.
- Lunch: steamed fish cakes and buckwheat porridge.
- Afternoon snack: an apple and a glass of kefir.
- Dinner: salmon steak, lettuce leaves.
Day 14
- Breakfast: two scrambled eggs and a piece of bacon.
- Snack: 50 grams of cheese, two slices of celery.
- Lunch: a portion of brown rice and a portion of cooked breast meat.
- Afternoon snack: 200g of sour cream.
- Dinner: stewed vegetables and herbal soup.
A month
You can arrange your own meals for such a long time, while following the recommendations below:
The first week (introduction). In the morning we eat complex carbohydrates, snacks and lunch-protein and complex carbohydrates 50/50, afternoon snacks and dinner-protein food. Eliminate sweets and starchy foods completely, but you can add low-GI vegetables and fruits. The goal for the first week is to prepare the body for a carbohydrate-free diet.
the second week. We eat the following foods: eggs (2 per day), low-fat cheese, 1% kefir, 0. 5% milk (a cup), boiled beef, skinless chicken breast (fat is concentrated in it), boiled or grilledSeafood fish, seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one per day, until 14-00), you can eat 1 tablespoon for dinner. A spoonful of bran.
The third week. Low-fat cheese, eggs (2 whole eggs, the other 2 only protein), boiled breast meat, boiled or grilled sea fish, cucumber (one piece per day), herbs, bran, 1 tablespoon. Spoon three times a day.
the fourth week. 2 boiled chicken breasts a day, boiled egg whites (7-8 slices per day), a bunch of coriander, bran.
What is dry
The term has entered daily life from fitness and bodybuilding. Athletes use it to burn fat while maintaining muscle mass.
What you need to know
- Even if it is dried according to all the rules, it is completely unsafe. Overloaded kidneys and liver can cause weakness and lethargy, worsening of chronic diseases, and gastrointestinal dysfunction.
- If you do not exercise, fat drying will not occur, which is a normal low-calorie diet. You should not expect her miracle, but health problems are expected.
- Dryness only makes sense if you have participated in sports training before and have the muscle mass that needs to be removed from the fat layer. If there are no obvious muscles under the fat layer, it is more effective to give up flour, fat and sweets.
- This is a long process and does not sound like a fast weight loss plan before the holidays. Short-term dryness (preparation for the game) lasts one to two weeks, long-term (gradual) dryness takes five to seven weeks. Only a gradual approach can help tighten the figure.
- It is held no more than twice a year.
Perfect drying performance
- Two weeks before the beginning of dryness, it is necessary to support the liver. This will help you protect the liver-a preventive agent that has a positive effect on the liver.
- During this period, the body should not be under any pressure: travel, weddings, conferences, emergency situations at work. Therefore, please plan the drying time carefully.
- Women are not advised to "dry" for more than one and a half months, otherwise hormonal imbalance will follow. At the end of the process, exit follow. In terms of duration, it is equal to drying itself.
- The exercise during this period should be short but very intense. Aerobic exercise should not exceed half an hour, and strength exercise should last for 45 minutes.
- The calorie content of the diet is only 300-350 calories less than usual. Menus that are too low in calories (up to 1200 calories per day) are only suitable for those weighing 55 kg or less before drying.
- Protein shakes and other dietary supplements are used in consultation with a coach.
Nutritionists strongly warn that drying is not just a carbohydrate-free diet, it is a serious process and cannot be done at home. Experiments can have a negative impact on health.
Contraindications for the carbohydrate-free nutrition system
Before starting this diet, you should consult your doctor in the following situations:
- If you have had surgery recently.
- Have kidney, liver, or gastrointestinal problems.
- Suffer from a chronic disease.
Eating is strictly prohibited:
- Children under 18;
- Breastfeeding and pregnant women;
- Allergic to protein products.
Carbohydrate recipes
To make your menu delicious and varied, we provide some simple recipes.
Cheese Chicken Balls
Take 0. 5 kilograms of chicken fillets and roll them in a meat grinder. A pinch of salt, pepper and two cloves of minced garlic will enhance the flavor. Mix everything well. Beat a raw egg. On the coarse grater, grind 200 grams. Hard cheese and the resulting shavings are also added to the minced meat. Stir again. Brush the baking sheet with olive oil and make small meat balls. Put them in the oven and bake them at 200 C for 20 minutes. After turning brown, turn to the other side. Serve hot and sprinkle with herbs.
Liver casserole
Take one kilogram of beef liver, rinse it thoroughly with cold water, and grind it into a puree with a meat grinder or mixer. Finely chop an onion and 200 grams. Shiitake mushrooms. Beat 4 egg whites. Add 2 tablespoons. Tablespoon of oat bran. Mix the whole mass to homogeneity. Put in the mold, smear olive oil, put it in the oven at 180 degrees and bake for 40 minutes. During the cooking process, you can use sugar-free kebab seasoning.
You can also choose a casserole without onions and mushrooms.
Light chicken salad
Boil 100 grams. Chicken fillet. Drain the broth, it is useful for making soup. Take 50 grams. Cut the lettuce leaves into strips. Cut the finished fish fillet, cucumber, tomato and boiled egg into cubes. Mix all the ingredients and add a drop of olive oil.
Roasted Mushrooms with Eggs
Take half a kilogram of fresh shiitake mushrooms, chop them, boil them in brine, and put them in a colander. When the liquid is drained, transfer the mushrooms to a frying pan and fry them slightly with olive oil. Then transfer to the baking tray and sprinkle with herbs. Season with salt and pepper. Use a spoon to dig two holes in the clump and pour in the raw eggs. Bake in the oven until the eggs are cooked.
Pumpkin pancakes
Take 200 grams. Pumpkin and grate. Beat a raw egg into a ball. Add 4 tablespoons. A tablespoon of flour and a pinch of soda. Stir the pumpkin dough until smooth. Shape the pancakes and bake them at 200 degrees. You can sprinkle grated cheese in advance. Pancakes can be simply fried instead of baked.
Quit the diet
How to quit eating properly:
- Gradually return to a normal diet, adding new food every week. For example, 7 days after the end of the marathon, you enter pasta into the menu. Fourteen days later-starchy vegetables, three weeks later-grains, etc. . .
- Continue to eat small amounts: several times a day, each small amount. Nutritionists say that 5 meals a day are healthier than eating smaller meals.
- Stick to the green board rules. It sounds like this: half are green leafy vegetables and crispy vegetables. Quarter plate: cereals-rice, bulgur, beans, part two: healthy protein food the size of a human palm-fish, chicken, beef, etc.
- The amount of carbohydrates consumed every day only increases by 30 grams. If these are slow carbohydrates, that would be great.
- Don't forget to exercise. There is no need to spend the evening in the gym, you just need to walk briskly and do some relaxing exercises in the morning.
- Limit your fat intake.