No Carb Diet For Beginners: The Ultimate Diet Guide
What is a No Carb Diet?
No Carb Diet is a type of diet that acutely limits carbohydrate intake and focuses on healthy sources of fat and protein. As evident from the title, it eliminates the carbohydrate intake altogether. Even the foods that have the very little amount of carbohydrates are off-limits in this restrictive diet. There’s a good chance you’ve heard of low-carb diets like the Atkins diet or the Keto diet, but the no carb diet plan takes this concept a step further. It does so by eliminating all carbohydrate-containing foods and filling the diet with protein and fat exclusively. This basically implies that you eat plenty of meat and good fats but no fruits, vegetables, whole grains or sweet treats that contain any form of carbohydrate. Contrary to most weight loss diets that usually rely on calorie intake and strict portion control methods, a no carb diet results in quick weight loss by focusing predominantly on the reduction of carbohydrate-rich foods. Take a moment and imagine slashing your carbohydrate intake by 90 percent. It sounds incredibly challenging but still possible. Now imagine following a no carb diet plan which is completely free of all carbohydrates. To several people, the thought of maintaining a low carb diet, let alone a diet without any carbohydrates at all, probably seems like a cruel form of torture. As opposed to the high-carb and sugar-rich diets that most people living in the industrialized nations eat, starting a no-carb diet tend to spark fast weight loss by reducing foods like grains, fruits, and sweeteners. Cutting these sources of carbs from your diet changes what type of macronutrients your body uses for energy.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
Most people who try a no carb diet are looking to achieve various goals, which includes rapidly losing weight, starting a healthy lifestyle, lowering the dependence on foods like refined wheat or grains. This is for in order to change their overall eating habits, starting healthy eating to normalize the blood sugar levels or the cholesterol levels. But how exactly does this form of dieting helps our body? The answer is quite simple. When our body is deprived of carbohydrates for its energy source, it leads to calorie deficiency in your body. Now our body will resort to stored energy (stored fat, glycogen, and muscle protein) for its source of fuel. In this process, the body becomes conscious of the lack of stored carbohydrates that could be utilized. So the next alternative is to burn up the muscle protein and most importantly the stored fat which will thus lead to rapid weight loss. Another reason for which intake of no carb foods initiates weight loss is that of the potential of entering into “ketosis”.
This is a process, in which your body runs off fatty acids and produces ketones to fuel the brain. Which simply means switching the body to fat-burning mode instead of glucose-burning. Severely restricting carbohydrates is required to enter into ketosis. Ketosis can be highly beneficial in weight-loss. Following a no carb diet tends to be more effective for short-term weight loss, especially for those suffering from obesity and other diseases linked to obesity like cardiovascular diseases, high blood pressure, diabetes, gallbladder diseases, osteoarthritis and breathing problems like sleep apnea and asthma.
7 Days No Carb Diet Plan For Beginners
A week on a no-carb diet kick-starts the process of ketosis. If you enjoy eating tons of meat and natural fats, you could survive on a no carb plan for a week but to see the positive effects of cutting carbs, you’ll need to stick with the diet for more than one week. Provided below is 7 days no carb diet plan for the beginners.
The first day of your diet should be fulfilling and enriched with proteins and natural fats. That is because, in the beginning, your body needs a little time to acclimatize with the no carb diet. Your breakfast can contain the classic scrambled eggs with bacon. A warm cup of tea or coffee can be taken with your eggs. Eat until you are fully satisfied.
For your lunch, you can include a meal of sautéed beef kidneys with your choice of seasonings like salt, pepper, and melted butter. You can flavor the butter with garlic and rosemary. Also having a warm cup of vegetable broth is recommended during the initial days as it will help you get the required amount of salt and water. Dinner can consist of roasted chicken with broccoli. Add a side fresh lettuce salad to make your dinner lip-smacking!
Day 2 breakfast can include poached eggs with serving of grilled salmon. To this, a half or full avocado will be just fine. A plate of cabbage stir fry with a piece of roast chicken can make a good lunch. Don’t forget the cup of vegetable or chicken broth. Dinner may contain a plate full of freshly made tuna salad with boiled eggs. Throw in some nuts like peanuts to your salad for that extra flavor.
On the third day of your no carb diet, you can add a fresh change in the morning breakfast. Prepare a fulfilling omelet with mushrooms. Garnish the omelet with shredded cheese for some dairy goodness. Brew yourself a cup of green tea or any of your favorite herbal tea.
For your Day 3 Lunch prepare a dish of Thai fish curry with coconut milk. If Thai food isn’t your first choice, make yourself grilled salmon with some herbs and you are good to go. In addition to this meal drink a cup of bouillon (from a stock cube). A flavourful chicken wing served with butter fried cabbage can make a delicious dinner. This dinner option is carb free and savory.
For breakfast choose from an option of classic scrambled eggs with bacon strips. Or blend in some unsweetened yogurt with your choice of berries. A warm cup of tea or coffee can be taken with this breakfast for a fresh change. An ideal lunch option for Day 4 can be a bowl full of chicken fried/boiled. Mix this with avocados and fresh herbs for a tasteful blend of flavors. Make your dinner enjoyable by frying chicken thighs with the skin in butter. A quick tip- Baste the meat with a little coconut oil before cooking to get the extra fat!
You can spice up your breakfast on the 5th day of your diet. Bake some eggs with spinach and cheese. Don’t forget to spice it up with some chili oil. Add a glass of freshly pressed vegetable juice to boost your metabolism. Lunch can consist of a chicken salad. Throw in some green leaf lettuce (or iceberg lettuce), watercress, bacon bits, chicken breast and blue cheese. This will make a wholesome lunch fully prepared out of no carb foods. Include fried salmon with broccoli or green beans in your Day 5 dinner. A warm cup of vegetable/chicken broth will add the extra nutrition to your dinner.
On the 6th Day, just a layer of your favorite berries with some plain yogurt can make a delicious no carb breakfast. Lunch can be a piece of roast chicken and steamed broccoli. You can always try another alternative. A piece of grilled salmon with sautéed mushrooms and green beans are definitely appetizing. Dinner can be a vibrant plate of baked honey mustard chicken. Add some lemon and rosemary for the extra flavor and you are good to go.
Serve yourself a plate of quinoa topped with fried eggs. Add some avocado for a change of flavors in your no carb breakfast. Gulp this down with your choice of favorite tea. Include a shrimp and cauliflower salad for your lunch with a cup of vegetable broth. A plate full of boiled chicken and broccoli with melted butter and seasoning can make an appetizing dinner for your no carb diet plan.
No Carb Foods List
Given below is an extensive no carb foods list:
Vegetables (which contain only a trace of carbohydrate): Broccoli, Lettuce, Chard, Cabbage, Cauliflower, Kale, Spinach, Green beans, Onions, Tomatoes, Brussel sprouts, Avocado, Turnips, Cucumbers, and Asparagus.
Eggs And Dairy: Chicken eggs, Raw whole milk, Full fat unsweetened yogurt, Hard cheese, Sour cream and Heavy Cream.
Meat And Seafood: Chicken, Lamb, Pork, Beef, Salmon, Trout, Tuna, Sardine, and Anchovies.
Nuts And Seeds: Chia seeds, Flax Seeds, Pumpkin Seeds, Almond, Cashew, and Walnuts.
Oils: Coconut oil, Olive oil, Avocado oil, Palm oil, Butter, and Ghee.
Herbs And Condiments: Turmeric, Ginger, Oregano, Rosemary, Cilantro, Thyme, Basil, Sea salt, Pepper, Apple cider vinegar, and other types of vinegar (in small quantity), Cocoa powder, Mustard (unsalted and unsweetened like Honey mustard), and Soy sauce.
No Carb Drinks: Beverages such as Tea and Black Coffee, Teas including Green tea, Black tea, Oolong Tea and White tea, Herbal teas which include Ginger tea, Chamomile tea, Honeybush Tea, and Peppermint Tea. Freshly pressed vegetable juices and Green Smoothies.