Although this type of diet was invented for athletes to prepare the body for competition, now this diet is also used by ordinary people for whom this style of eating is convenient and who have made exercise a part of their lives.

We all know that protein diets are great for weight loss. A carbohydrate-free diet is no exception, because the basis of your diet will be dairy products, fish, meat and eggs. If you are not a fan of such a diet or a vegetarian, you will have to abandon the diet.

As with any protein diet, this program focuses on minimizing carbohydrate intake. And thanks to the ability of the protein to be processed for a long time, the feeling of satiety will be with you for a long time, and the muscles will gain relief. But this is if you play sports.

How to lose weight on a no carb diet

In order to successfully use this diet, you have to count calories, so much so that the daily calorie content does not exceed 250 Kcal due to carbohydrates. This means that the total amount of carbohydrates should not be more than 20-40 grams per day, depending on the desired result and your characteristics.

Do not be afraid of this figure, because in terms of total protein calories, you will get as much as you need. In this case, the table of the total caloric content of products comes to the rescue.
Recommended foods for the diet:

lean meat (beef, turkey, chicken), as well as heart, tongue, liver, etc.;
eggs are not only chicken, but quail, duck;
low-fat varieties of fish, shrimp, crabs;
fermented milk products with 0% fat content (milk kefir, yogurt, cottage cheese, cheese);
low starch vegetables (cucumbers, cabbage, bell peppers, onions, beans, peas);
sour fruits (citrus fruits, apples, currants).
To successfully use the diet, exclude from your diet:

flour and sweet, rich pastries;
starchy vegetables (potatoes, cauliflower, carrots, beets, corn);
sweet fruits and berries (bananas, persimmons, mangoes, grapes);
salt, seasonings;
alcohol;
fast food and frozen ready meals, trans fats.
Of course, if the diet allows you to eat protein foods, then eating everything in a row will not be the best option. For successful weight loss, try to adhere to the general principles of proper nutrition, giving preference to boiled, baked dishes without oil, vegetable salads, sour fruits.

Remember that the right amount of carbohydrates should be gained from the “complex” carbohydrates found in cereals, wholemeal bread.

By and large, you can follow such a diet for a long time before reaching the optimal weight.

Further, in order to maintain the result, it is better to switch to a proper, balanced diet, since a carbohydrate-free diet, after all, is not one.
Before using the recommendations, please note that

such a diet, after prolonged adherence to it, can affect brain function
a large amount of protein in food provides for sports without fail
When following a carbohydrate-free diet, it is important to follow a drinking regimen. Since water is always an important component, in this case, it is more necessary than ever.

This is due to the fact that certain types of vegetables and fruits are not used in food, and as a result, the body does not receive enough liquid. Drink 2 liters of water a day and you won’t feel any discomfort.

In addition to water, you can drink green tea and coffee without additives and sugar.

What to do with carbohydrates

As we already know, the lack of carbohydrates in the body leads to unpredictable results, so you cannot completely abandon them. Some ladies, noting the positive effect of a protein diet, manage to eliminate carbohydrates completely, and, as a result, then solve many problems in addition to being overweight.

So, having lost the bulk of adipose tissue, increase the daily intake of carbohydrates by adding cereals and certain vegetables, such as beets or carrots, to the diet.

It is best to eat cereals, which, in addition to carbohydrates, contain a large amount of protein, it can be buckwheat, pea, oatmeal, lentils. If you really have a craving for baking, you can use an interesting recipe to help satisfy your need and avoid the negative consequences of such a dish. It is enough to replace the flour with bran and ground nuts, and cook the dishes as usual.

Brief table of products

Compiling your diet using the food calorie table is not difficult. You can use the standard scheme, or you can turn to online calculators for help.

Still, it is better to have at least a short version of the table on hand, in which the content of carbohydrates in the main products is indicated.

So, the table shows the content of carbohydrates in food:

Fish and seafood 3 g
Smoked herring 4 g
Salmon 0 g
Shrimps 0 g
Carrot 5 g
Eggplant 3 g
Tomatoes 3.6 g
Cucumbers 2 g
Cabbage 3 g
String beans 8 g
Mushrooms 5 g
Curd 3 g
Sour cream 5 g
Cheese 0.5 – 2 g
250 grams of kefir and yogurt 13 g
250 grams of milk contains 6 g
Eggs 6 g
Apricot 10.5 g
Peach 9.8 g
Banana 22.4 g
Apple 10 g
Beef 0
Ham 0
Rice groats 72 g
Pearl barley 73.6 g
Buckwheat groats 68.2 g
Bulb onion 9.5 g