NO CARB DIET
A lot of people who feel like they are overly weighed and would like to burn some fat engage in different kinds of dieting such as ketogenic diet, no carb diet etc.
Is dieting really an efficient way to lose weight, is it healthy? Most of the food we avoid eating during the dieting exercise contains some nutrients that are required by the body so how do we make up for the lost nutrients?.
A no carb diet is a diet that is primarily composed of very low quantities of carbs. Lots of research has been done on an extremely low level of carbohydrates, but no studies for a complete carb free diet has been made.
The quantity of carbohydrates in a no carb diet is extremely low, carbs are replaced with proteinous and fatty food.
Carbohydrates are required by our body as it is the primary source of energy, but a no carb diet restricts our intake of carbohydrates therefore the body substitute the fat as the body new source of energy leading to a process known as ketosis.
No carb diet and ketogenic diet
While there is a striking resemblance between a no carb diet and a ketogenic diet there is a slight difference between the two diets.
Similarities
- They both involve a reduction in the intake of carbohydrates.
- They are aimed at weight loss
- They offer healthy benefits
- They cause a deficiency in the body’s primary source of energy.
- They may result in a ketosis
Differences
No carb diet has stricter restrictions for carbs intake than a keto diet.
Can you lose weight on a no carb diet?
Research has shown that a continuous low carb diet can lead to weight loss.
When you begin a no carb diet, you eat more from the other classes of food including protein and fat.
Studies have shown that protein has a high satiety rate (you get filled easier and feel less hungry when you eat more protein).
Eating less leads to fewer calorie intake, more healthy food, and definitely weight loss.
Therefore, a no carb diet can influence weight loss.
Most times people complain that are following a strict no carb diet but they are yet to experience a change in their weight.
Certain factors like stress, not exercising eating too many dairy products, taking too many calories, and not getting enough rest can cause you not to lose weight even when you are strictly following another carb diet.
Food and snacks with extremely low carb
This is a recommendation for a very low carb diet that is very healthy, nutritious, and beneficial.
Animal produce and Seafood
Chicken(chicken breast), Trout, Turkey, lobster, Catfish, Eggs, Pork, Shellfish(crab), Beef, Salmon, Shrimp, tilapia, Sardine, lamb, venison,
Beverage
Carbonated water, coffee and tea (no additional ingredients), Water,
Nuts and vegetables
Walnut, tomatoes, pumpkin seeds, peanut, green beans, almond, spinach, cashew, broccoli, cabbage, hazelnuts mushrooms, bell peppers
Fruits
Olive, raspberries, avocado, lemon, coconut, strawberries.
Snacks that have very low carbs content include;
Peanut, hard-boiled egg, Strawberries, grilled chicken, sliced cucumber, sausage, bacon, bone broth, canned, and dried meat.
Others include; Butter, Cheese, dark chocolate, cinnamon, ginger, garlic, mustard, mackerel.
Foods and drinks to be avoided
Certain food with high carb content should be avoided as they …..the purpose of a no carb diet.
Beer, kidney beans, ketchup, apples, cookies, cakes, baked goods, potatoes, wine, bread, rice, milk, pasta, soda, wheat.
How much weight can you lose on a carb diet in 2 weeks?
Recent studies have shown that a consistent and strict no carb diet can lead to weight loss.
Practical experiments and a lot of personal testimonies of people have shown that an extreme reduction in the daily carbohydrate intake can cause one to lose over 3- 6 pounds in 2 weeks.
Carbs to avoid to loose belly fat
Studies have shown that avoiding some high carb content food can help you lose belly fat.
Avoid certain food and drinks like Grain (rice), chips, white bread, pasta, cereals, sweetened yogurt, Baked goods(cookies), beer, juice, and some vegetables with high carb content.
How fast does no carb diet works?
If you begin a no carb diet but you aren’t sure if it’s working there are certain signs that your body’s displays in reaction to the carbohydrate deficiency. They include;
Constipation
Most high carb content food also contain high fiber content which helps to prevent constipation. When you reduce your daily intake of carbohydrates you also deplete the level of fiber you also consume and this leads to constipation.
To avoid constipation, you need to eat high fiber food that does not have high carbs content. You need to replace the fiber content, try eating vegetables rich in fiber and low in carbs.
Weight loss
Studies have shown that reducing the daily intake of carbs helps to lose weight faster than reducing the daily fatty food intake.
Consuming less of the body primary source causes the body to use fat as the substitute for fuel for energy this process is known as ketosis.
Dehydration
Ketones are produced as the by-products of ketosis, they are formed when the body uses up fat or protein as an energy source.
This causes frequent urination and leads to dehydration. A low carb diet can lead to dehydration, it is advised that you drink lots of water and stay hydrated at all times.
What are the side effects of a no carb diet.
An extreme reduction in the daily intake of carbohydrates can cause one to experience certain uneasiness and pain. This doesn’t necessarily mean you are ill, it is just the body’s way of reacting to the diet change.
The uneasiness or pain is just carb withdrawal symptoms, it varies in different people, some might experience it while others may have no experience at all.
Carb withdrawal symptoms include;
- Headache
- Dizziness
- Fatigue
- Constipation
- Diarrhea
- Muscle pain
- Stomach ache
- Fever
- Nausea
- Polyuria
How long does carb withdrawal symptoms last?
The symptoms begin 2- 7 days after the introduction of a no carb diet and can last for a few days, a week, or a month depending on the genetics of the affected person.
Benefits of a no carb diet
- It helps in the reduction of belly fat
- An extremely low carb level reduces the production of triglycerides(high level of triglycerides leads to heart diseases).
- It helps in weight loss
- The blood sugar level is also controlled with a no carb diet.
- Research has also shown that a no carb diet can reduce the risk of high blood pressure.