Spring and summer are approaching, and most of us are thinking about how to fit into our favorite dresses and look at that toned, fit body. If you have been searching for a straightforward and effective way to lose those extra kilos, then a no carb diet could be the answer!
Losing weight is more challenging than it makes it out to be; rather, it sneaks up on you fast. And when the fat accumulates, it won’t just affect your appearance but also harm your health. In fact, studies show that carrying excess weight increases one’s risk of serious health conditions such as heart disease, diabetes, and hypertension.
Why not opt for something safer and sustainable instead of quick fixes from hunger strikes or those magic weight loss pills? An active lifestyle combined with a no-carb diet will help burn fat, increase metabolism, and decrease insulin. Even studies claim that low-carb dieters shed off weight up to 2-3 times more than low-fat dieters!
In this blog, we will discuss the no-carb diet and its health benefits and give you a complete meal plan for 1 week to help you begin your weight loss journey. How are you ready for your new transformation? Let’s get started!
What Is A No Carb Diet?
No carb diet is an old practice that began to be adopted in the 1860s. But it again came into the trend due to its surprising health benefits. In this diet, we just eliminate carbohydrate content to make it carb-free.
Taking excess carbohydrates leads to the accumulation of fat, especially in the waist and abdomen. Therefore, taking a carbohydrate-free diet will help burn stored fat and keeps you fit, which is why many people prefer to change their diet to carb carb-free diet.
However, it is impossible to eliminate 100% carbohydrates from our diet because they can lead to other health issues such as mood swings, dehydration, fatigue, and constant headaches.
So, it is recommended to include at least a small amount of carbohydrates in your diet to make it balanced and healthy for weight loss. Also, it is crucial to pay attention to foods and their nutritional values while composing a carb-free diet plan menu to lose weight.
Further, while planning your no-carb meals, it is essential to make it mainly nutrient-rich foods such as proteins in vegetables and fruits. But what really distinguishes the no-carb diet from similar diets such as low-carb or keto diet?
- No-carb diet: Almost all carbohydrates are avoided and replaced with the intake of protein and fats.
- Low-carb diet: Carbs are restricted but allowed in limited amounts; usually a daily intake of 20-100 grams.
- Keto diet: Very low in carbs (typically under 20 grams per day), with ample fats to cause ketosis, where the body starts burning fat for energy.
All of these diets restrict carbs to varying degrees, but all diets aim to make the body use fat as its main source of energy. The carb-free diet menu includes fruits and vegetable protein rich food, but if you’re searching for more options in carbohydrate-free foods, then check out our list below.
What Foods Do Not Contain Carbohydrates?
There are no foods present that contain 0% carbohydrates. All foods contain some amount of carbohydrates, low or high. Belo,w we have listed some foods in which carbohydrates are not found:
Mushrooms
- Mushrooms are a no-carbohydrate food that contains a rich amount of protein.
- It is one of the best no-carb foods that help you lose weight, improve your immune system, and help strengthen bones.
Fermented Milk Products
- Fermented milk products such as milk, butter, cream, cottage cheese, tofu, and natural yogurt are the best for no carb diet plans. You can easily have these dairy products if you’re planning to lose some pounds.
- Fermented milk products are created with specific bacteria, such as lactobacilli and bifidobacteria, to make them healthy for people of all age groups.
- Also, it is best for people suffering from lactose intolerance to consume fermented dairy products. Fermented milk products help improve digestion, boost metabolism, and burn stored stubborn belly fat.
Berries
- Berries are a good source of protein, fiber, magnesium, and vitamin C and contain no carbohydrates, which makes them the best no-carb food.
- There are many options for berries, such as strawberries, cherries, blueberries, raspberries, etc.
- You can include any berry in your meal plan. However, eating a handful of berries every day will help boost stamina, strengthen the immune system, improve digestion, and protect our body from other chronic diseases. Its no-carb content also promotes healthy weight loss.
Chicken And Eggs
- It’s good news for people who love eating chicken because you don’t have to eliminate your favorite chicken recipes for weight loss from the carb diet chart.
- Chicken and eggs contain no carbohydrates and are rich in protein. It supplies enough energy to the body and keeps you active for strength training.
Cereals
- You can also include a recommended amount of cereals in your diet, not more than 30 to 40 grams per day.
- Buckwheat, oatmeal, moong dal, etc., are no-carb cereals that fulfill other nutritional values in the body and help lose weight.
- You can include various recipes made from buckwheat and oatmeal, such as buckwheat porridge, buckwheat salad, etc.
Note: Do not include bread, sugar, fast food, packed drinks, sweets, etc. in your carb-free diet plan. For more information about no carb diet, you can reach out to Fileto’s dietitians and nutritionists.
A Complete 7- Day No Carb Diet Plan
It is essential to maintain a healthy eating habit along with some physical activities. So, to begin your weight loss journey you can follow the below-mentioned 7 days no carb diet plan. Check out the complete meal plan now!
| Day 1 |
| Meal 1 | Almonds (Soaked), Jeera water |
| Meal 2 | Bowl of fruits |
| Meal 3 | Chia seed water |
| Meal 4 | Grilled pineapple |
| Meal 5 | 1 Cup of green tea (no sugar) + 2 soaked walnuts |
| Meal 6 | Elaichi water |
| Meal 7 | Any boiled dal with veggies (cooked in a pressure cooker) |
| Meal 8 | Chamomile Tea |
| Day 2 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Avocado chickpea salad |
| Meal 3 | Chia seed water |
| Meal 4 | Mushroom Tikka |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Exotic vegetables with garlic sauce |
| Meal 8 | Chamomile Tea |
| Day 3 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Pear feta cheese salad |
| Meal 3 | Chia seed water |
| Meal 4 | Frozen Yogurt Bar |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Chicken soup |
| Meal 8 | Chamomile Tea |
| Day 4 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Egg veggie omelet, two whole eggs |
| Meal 3 | Chia seed water |
| Meal 4 | Baked beans with veggies |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Bowl of any dal, no oil tadka |
| Meal 8 | Chamomile Tea |
| Day 5 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Avocado chickpea salad |
| Meal 3 | Chia seed water |
| Meal 4 | Cauliflower rice |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Negative calorie soup |
| Meal 8 | Chamomile Tea |
| Day 6 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Mixed berry smoothie |
| Meal 3 | Chia seed water |
| Meal 4 | Low-fat dahi chicken |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Mix fruit yogurt |
| Meal 8 | Chamomile Tea |
| Day 7 |
| Meal 1 | 5 Almonds (Soaked), Jeera water |
| Meal 2 | Sprouted black channa cheela |
| Meal 3 | Chia seed water |
| Meal 4 | Egg & veggie stir fry |
| Meal 5 | 1 Cup of green tea no sugar+ 2 soaked walnuts |
| Meal 6 | The elaichi water |
| Meal 7 | Fresh sauteed vegetables |
| Meal 8 | Chamomile Tea |
Limited research shows that diets providing very low amounts of carbs are more effective than low-fat diets in reducing belly fat associated with inflammation and several diseases.
Note: This is sample diet plan. We recommend you to connect with a registered dietitian to get a personalized diet plan for weight loss.
What Are The Health Benefits Of A No Carb Diet?
There are a number of health benefits of a carb diet. It encourages us to eat low-carbohydrate and protein-rich foods that may affect our bodies positively. Let’s know other health benefits of a no carb diet:
1. Lowers The Blood Sugar Levels
No carb diet is the best sugar patient diet chart because it limits the consumption of sweetened and starchy foods. However, endless consumption of sweets leads to insulin resistance and diabetes. But by removing carbohydrates from the diet, you can regulate insulin production in the body. However, it leads to low blood sugar levels and improved diabetic conditions.
2. No Carb Diet Improves Metabolic Processes
Just by following no carb diet plan for 2 weeks, you can provoke the body to get rid of reserved fat and produce the required amount of energy that will keep you fit and active. A vegetarian no carb diet also contains fiber-rich vegetables that automatically improve the metabolic processes of the body.
3. Decrease Appetite And Lack Of Constant Hunger
No-carb foods help break downs carbohydrates fast and release enough amount of sugar in the body. It quickly controls the level of glucose in the blood and the feeling of hunger disappears. Due to the restriction of carbohydrate consumption, this mechanism is disrupted, and the feeling of hunger will vanish.
4. Controls The Daily Calorie Intake
By removing carbs from your diet, your calorie intake will also get controlled. Because foods rich in carbohydrates also contain enough calories.
5. Improve Memory Improvement
Most of the no-carb foods contain lean protein, iron, calcium, and other essential minerals. All these nutrients present in no carb diets help muscle building, development of bones, and improve memory.
6. No Carb Diet Helps Avoid Gluten
By removing all carbohydrates from the diet, a person automatically refuses gluten, which is often the cause of allergies, indigestion, and slow metabolism.
7 Quick Steps To Start With A No Carb Diet Plan
Very low-carb diets usually support fast weight loss in the beginning. The National Library Of Medicine says this has to do more with losing water, which is a quick process. this is because every gram of carbs contains about 3 g of water in your body.
A no-carb diet isn’t complicated. Just follow these three tips to make it easier.
1. Eliminate the carbs: Bread, pasta, rice, and sugary snacks must go.
2. Focus on the protein: Go ahead and gorge on lean meats, eggs, fish, and plant-based proteins.
3. Veggies are your friend: Stick to low-carb veggies such as spinach, cucumbers, and bell peppers.
4. Add healthy fats: Avocado, olive oil, and nuts. They really help to fulfill the appetite.
5. Drink enough water: Hydration is most important, especially when you are cutting carbs.
6. Control portions: Even with no carbs, be mindful of calories. So, control the portions you eat.
7. Plan meals: Create a meal plan so you can watch out for yourself and avoid temptation.
Take it one step at a time and enjoy the journey—you’ve got this!
Risks And Challenges Of Following A No Carb Diet
A no-carb diet can be very beneficial, but it’s not a risk-free proposition. Here’s what to consider:
1. Nutrient Deficiencies: Carbs are also a source of fiber, vitamins, and minerals. Complete elimination might lead to nutrient deficiencies that, in the long run, have negative effects on health.
2. Energy Dips: Carbs are the body’s main source of energy. If they’re gone, you’re likely to feel sluggish or irritable, especially in the early days of a diet.
3. Digestive Complaints: Your diet has been depleted of all the fiber from fruits, vegetables, and grains. So, constipation or some other digestive complaint is not unlikely.
4. Keto Flu: As your body shifts to preferentially breaking down fat and not carbs. Hence, you may experience flu symptoms like tiredness, headaches, nausea, and muscle cramps. Usually, these symptoms occur for the first few days to a week of being on a no-carb or keto diet.
5. Difficulty in Social Situations: Eating out or engaging in events can be complicated because most foods offered contain carbs.
6. Sustainability: It can be very difficult for a long time and often leads to cravings or lapsing back into old eating habits when cutting carbs completely.
6. Probability of Overeating Fat: Some people will, through overcompensation, eat too much high-calorie fat when they cut out the carbs, which may offset the weight loss objective.
One should carefully consider these challenges, and considering a professional health consultation before pursuing a no-carb diet is recommended.
Let’s Wind Up
Perhaps the no-carb diet is a sure-bet approach for the next person who wishes to lose weight. Also, who wants to be in better health.By removing those carbohydrates and focusing more on proteins, healthy fats, and low-carb vegetables, your body will go into fat-burning mode, helping you achieve your weight loss goals.
Here are the key takeaways:
- What is a No-Carb Diet? A no-carb diet is a diet that involves the removal of most carbs and focuses on protein and fat-rich foods.
- What Foods Do Not Contain Carbohydrates? You can enjoy lean meats, fish, eggs, leafy greens, and healthy fats like avocados and olive oils.
- 7-Day No Carb Diet Plan: This plan in the blog helps you structure meals and avoid carbs, focusing on your protein, fats, and nutrient-dense vegetables.
- Health Benefits of a No Carb Diet: Benefits include weight loss, improved energy levels, better blood sugar control, and potential heart health improvements.
- Nutrient-Dense Foods: The diet emphasizes whole, unprocessed foods, which provide essential nutrients without excess sugars or empty calories.
- Sustainability: It’s important to ease into the diet and ensure you’re meeting your nutritional needs.
- Risks and Challenges: Consider potential side effects like energy slumps, keto flu, digestive issues, and long-term diet maintenance.
While effective for weight loss and health improvement, the no-carb diet must be undertaken thoughtfully and never commenced without consulting a doctor first. Proper planning will help you welcome a balanced, sustainable, and rewarding lifestyle.
Shweta Weight Loss Transformation: Lost 8 Kg In 25 Days
Let’s take a break and check out this motivational weight loss transformation story of Shweta who lost 8kgs in just 25 days. If you think that a customized diet plan alone can’t work better for weight loss then here is a perfect example. Check out her motivational story and see how she managed to achieve her weight loss goals.
Fun Fact
However, losing weight is a daunting task once you gain it. Also, if you want to achieve your weight loss goals, then constant dedication and belief are very important. Here at Fitelo, we have many success stories of our clients who all manage to fight against the odds by following the best vegetarian diet to lose weight. So, let’s read the success stories of these motivational people and get inspired by their weight loss journey.
Frequently Asked Questions
What Can I Eat On A No Carb Diet?
You are only allowed to eat foods containing 0% or low-carbohydrate foods such as chicken and eggs, green vegetables, fruits, fermented milk products, etc.
Do You Lose Weight By Not Eating Carbs?
Yes, by replacing carbs with other essential nutrients such as protein and fat, you will feel full for longer, which helps you lose weight instantly.
What Happens After 2 Weeks Of No Carbs?
Normally, after two weeks of not consuming any carbs, the body enters ketosis, meaning it burns fat instead of carbohydrates. In this state, you might experience high levels of energy, weight loss, and even hunger as it begins to shift from using carbohydrates as fuel.
Is A No Carb Diet Bad For You?
Taking no-carb diets for the short term to lose weight never hurts your health. However, eliminating carbohydrates from your diet for longer can negatively affect your health. So, better consult your dietitian before making any changes in your diet plan.
How Many Carbs Should I Eat A Day To Lose Weight?
On average, you need to consume at least 100 to 150 grams of carbohydrates per day. However, to achieve an ideal weight, you can go below 60 grams per dietitian’s recommendation.
How Much Weight Can You Lose In A Week On A No Carb Diet?
With the help of no carb Indian weight loss diet plan for a week, you can easily track its benefits on weight loss, but the final result may vary on a person’s initial weight.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
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