No Carbohydrate Diet – Pros & Cons

Take a moment and imagine cutting your carbohydrate intake by 90 percent. It sounds incredibly challenging but it is still possible.

Now imagine following a diet without carbohydrates, such as pasta, bread, legumes, baked goods, sweets and even fruits and vegetables.

For many, the idea of a diet low in carbohydrates, let alone a diet without carbohydrates at all, it probably seems a way cruel torture.

Unlike diets high in carbohydrates and addicted to sugar that most people who live in the industrialized nations consume today, diets without carbohydrates tend to cause rapid weight loss by reducing food like grains, fruits and sweeteners.

Cutting these sources of carbohydrates from your diet changes the type of macronutrients that your body uses as fuel.

Every diet without carbohydrates / low carb is a little different, but it drastically reduces the intake of glucose (sugar) in the
several phases, which results in a diet that maintains the carbohydrates at about 20-50 grams net or even less per day.

Some people who follow a diet with almost no carbohydrates consume up to 80 percent to 95 percent of your total calories from fats and proteins, especially things like oil, cuts of meat, and butter.

Although it is very difficult to eat next to carbohydrates during a prolonged period, when it is done in the short term and in a healthy way, low-carbohydrate diets can be beneficial for average people.

Diets reduced in carbohydrates, including the * ketogenic diet *, have well-documented health benefits, including helping
treat seizures or epilepsy.

Although the results of the study are mixed in general, certain large studies have found that low-carbohydrate diets tend to be more effective for short-term weight loss than the low fat diets.

And in general,  a lower carbohydrate diet, most likely results in very rapid weight loss, especially for those who fight against obesity.

On the other hand, carbohydrates are necessary for something more than energy: they also give us fiber and are found in plant foods they contain essential nutrients, like antioxidants.

Studies show that low-carbohydrate diets result in weight loss and improved health markers, and almost all of the world knows someone who has tried it successfully.

 

What is a diet without carbohydrates?

Although it is comparable to the ketogenic diet, a diet that limits severely carbohydrate intake and focuses on sources healthy fats and proteins, a diet without carbohydrates eliminates completely the intake of carbohydrates.

Even foods that have small amounts of carbohydrates are prohibited in this restrictive diet.

Avoid side effects.

There’s a good chance you’ve heard of low diets in carbohydrates such as the Atkins diet or the ketogenic diet. These diets
tend to be high in fat and protein, but low in carbohydrates, like fruits, vegetables, grains and starches.

The carbohydrate-free diet plan takes this concept a step further, eliminating all carbohydrate-containing foods and filling the
diet with proteins and fats exclusively.

This means that you eat a lot of meat and fat and have no fruits, vegetables, whole grains or sweets.

This is because carbohydrates are found in almost all types of food, even if it is only small quantities. There are vegetables low in carbohydrates, but there are no vegetables completely free of carbohydrates.

Although theoretically you can eat very close to no carbohydrate, as for example consume only things like meat, oils or butter
pork, this is not exactly a very healthy way of eating.

Most diets that are very low in carbohydrates include at least some plants for fiber and essential nutrients, with an emphasis on
lower in carbohydrates such as green leafy vegetables or broccoli.

Unlike most weight loss diets that are generally based on calorie counting and / or strict control of portions, diets without carbohydrates result in the loss of weight by focusing primarily on reducing the food that contains carbohydrates.

Most people care more about “net carbs” than total carbohydrates. Since fiber is not taken into account for net grams of
carbohydrates (the net carbohydrates are the amount of carbohydrates that remains when fiber grams are subtracted from the total carbohydrates), you can eat all the fiber you want from vegetables without starch while you keep carbohydrates at around 5 per 100 total calories and lower.

Eating lots of low carb vegetables will fill it and keep it consuming less than 20-50 grams of net carbohydrates per day.

Some sources of carbohydrates that are restricted in a diet without carbohydrates include (but are not limited to):

* Fruits.
* Vegetables
* Legumes, including beans, peas and peanuts.
* Grains, such as pasta, bread, rice and oatmeal.
* Dairy products.
* Sugar and sugary drinks such as soda or juice.
* Condiments such as ketchup, salad dressing or sauces.
* Nuts and seeds.
* Cookies and chips.
* Cakes, cookies and sweets.

 

How does a low carb diet work?

To help you understand the benefits and potential risks of diets without carbohydrates, here we show you how the carbohydrate digestion and fat burning.

Research suggests that for those who lose weight while reduce carbohydrates, they are likely to consume fewer calories in
general and feel full due to adequate protein intake and fats.

Proteins and healthy fats tend to be very satisfying, killing most sugar / carbohydrate cravings.

Another reason why diets without carbohydrates improve the loss of weight is due to the possibility of entering the «ketosis», which means to change the body to the fat burning mode instead of burning the glucose.

Often you need to restrict carbohydrates to less than 20 grams per day to enter ketosis, which causes ketones
(substances that are left behind when the body burns fat) accumulate in the body.

Ketosis may be beneficial in some cases, but it can also be have side effects, such as nausea, headaches, fatigue, mental and physical and bad breath.

Ketosis is the opposite of what happens when you eat food with high carbohydrate content.

Carbohydrates cause an increase in the levels of * glucose in blood * (glucose is the product of digestion and assimilation of
carbohydrates), which causes the pancreas to secrete insulin. The insulin is the hormone that allows cells to take glucose in the
blood for energy.

Insulin essentially helps clean the blood of extra glucose and keep the body in homeostasis.

When there is more glucose present than the cells need, what happens often, considering that they do not need an unlimited amount of energy, the excess glucose is converted to glycogen to be stored in the liver and muscle cells. The reserved glucose is
waiting for its future use.

When there is still an excess available, the rest becomes fat and it is stored around the body. Ketosis essentially breaks this
cycle.