Carbohydrates are typically found in white foods including breads, sugar, pasta, rice, and bakery items. As such, carbs are some of the foods most commonly associated with weight gain. Dr. Atkins developed the most famous carb free diet. He proposed eliminating carbohydrates and replacing those calories with proteins to produce the most efficient weight loss. For there are some possible side effects of carb free diets, before starting the diet plan, consult your healthcare provider.
Carb Free Diet Foods List
What foods are permitted on a carb free diet? The good thing is that there are many foods that can be eaten on this diet.
|
Food |
Benefit |
|---|---|
|
Meat |
Almost any unprocessed meat can be included in a no carb diet. Pork, poultry, beef and veal are great sources of protein, iron and the B vitamins. Baking or grilling these meats can also decrease the amount of fat in the diet. |
|
Fish and Seafood |
Fish and shellfish are excellent sources of protein, calcium, Vitamin D and omega-3 fatty acids. You should not eat clams and oysters since these are loaded with carbohydrates. |
|
Fruit |
Although most fruits are high in carbohydrates, there are a few that are low in carbohydrates. Eaten occasionally, berries, apples and berries are low in carbs and can satisfy a sweet tooth. |
|
Vegetable |
Most vegetables are either carb free or low carb. You can feel free to eat the leafy green vegetables and celery. Vegetables such as cauliflower and broccoli do have a few carbs so should be eaten sparingly. Starchy vegetables such as potatoes, corn and carrots are very high in carbs and should not be eaten on a carb free diet. |
|
Fat and Oil |
Oils, margarine, mayonnaise and cream can be eaten on a carb free diet. These fats can add flavor to your diet but you should try to use olive or sunflower oil in your recipes. |
|
Egg |
Particularly boiled, eggs are a good source of protein that can be freely eaten on a carb free diet. |
|
Cheese |
Although not typically thought of as a diet food, you can eat up to 4 ounces of cheese per day on a carb free diet. Feel free to eat different kinds of cheese on the diet. |
|
Nuts |
Walnuts, almonds and pecans can be eaten on a carb free diet. Throw a few in a salad to provide some extra crunch and protein. |
7-Day Carb Free Diet Plan
The following meal plans can be used as a guide to get you started on the carb free diet. Consult a dietician to be sure you are getting all the nutrients your body requires.
|
Day 1 | |
|---|---|
|
Breakfast |
2-egg spinach omelette with hard cheddar cheese; pork sausage links; coffee or tea |
|
Lunch |
Tuna salad on a bed of lettuce surrounded by cucumber and celery slices; 8 ounces of water |
|
Dinner |
Strips of lean beef stir fried in olive oil; lettuce salad topped with a small amount of lemon juice; 16 ounces of water |
|
Day 2 | |
|
Breakfast |
2 boiled eggs; beans cooked in a small amount of margarine; cup of coffee or tea; 8 ounces of water |
|
Lunch |
Broiled fish; lettuce salad topped with half an avocado, beans, olives, and mushrooms; 8 ounces of water |
|
Dinner |
Broiled lean steak; grilled vegetables; vegetable soup with alfalfa sprouts; 16 ounces of water |
|
Day 3 | |
|
Breakfast |
Fresh spinach salad topped with grated cheese; glass of low fat milk; cup of coffee or tea |
|
Lunch |
Lettuce wraps with chicken, spices and beans; fresh vegetables; 8 ounces of water |
|
Dinner |
Chicken soup; asparagus; green lettuce and spinach salad with tuna if desired; 16 ounces of water or unsweetened tea |
|
Day 4 | |
|
Breakfast |
2 scrambled eggs with hard cheese sprinkled on top; glass of low fat milk |
|
Lunch |
Broiled fish; fresh raw vegetables; 8 ounces water |
|
Dinner |
Lean beef stir fried in small amount of olive oil; fresh green salad; 16 ounces of water |
|
Day 5 | |
|
Breakfast |
Boiled eggs; plain yogurt; sprouts; coffee or tea |
|
Lunch |
Grilled beef or pork; tomatoes, cucumbers, carrots, and celery; 8 ounces of water |
|
Dinner |
Soup made with tofu, mushrooms, and leafy vegetables; broiled beef or pork; 16 ounces of water |
|
Day 6 | |
|
Breakfast |
2 egg omelet with mushrooms, spinach and cheese; 1/2 cup of melon if craving fruit; plain yogurt; coffee or tea |
|
Lunch |
Baked chicken; lettuce, cabbage, and cucumbers in a salad topped with olive oil; 8 ounces of water |
|
Dinner |
Pork stir fried in small amount of olive oil; small glass of carrot juice; sliced carrots and celery; 16 ounces of water |
|
Day 7 | |
|
Breakfast |
2 poached eggs; tuna or salmon; 1 cup cottage cheese; coffee or tea |
|
Lunch |
Grilled fish or lean beef; steamed broccoli; plain yogurt; 8 ounces of water |
|
Dinner |
Broiled lamb; grilled peppers, onions, zucchini squash and mushrooms; 16 ounces of water |
Cautions
- A carbohydrate free diet can be boring if you follow the plan for an extended period.
- In addition, be certain that a certified dietician looks at your menus to ensure that your diet is well balanced.
- Any diet that excludes certain foods will have side effects; this is certainly true for a carb free diet.
Benefits of a Carb Free Diet
Several benefits of a carb free diet have been reported in healthcare literature:
1. Weight Loss
The human body prefers to burn carbohydrates for energy. When you begin a carb free diet, your body begins to burn fat instead of carbohydrates to produce energy. As this happens, you will notice rapid weight loss.
2. Perfect Shape
As your body begins to burn fat, you will notice that your abdomen, thighs and waist will begin to take shape. If you combine regular exercise with the diet, your muscles will also tone as the fat burns away.
3. Disease-free Life
A carb fee diet will lead to healthier eating habits as you begin to cut out bakery foods, fast foods, and sugar-filled foods. If you have trouble with your blood sugar, you may notice that your sugar levels are much easier to control on a carb free diet.
4. Epilepsy Cure
Children with seizures are often prescribed a ketogenic diet to control epilepsy. Since a carb free diet results in formation of ketones, these substances are sent to the brain instead of carbohydrates. Studies show that the incidence of seizures lowers when the brain receives high levels of ketone bodies.
Possible Side Effects of Carb Free Diet
Because carbohydrates are important for providing energy for your body, you should be aware of some possible side effects of a carb free diet.
- If you have diabetes or hypoglycemia, the medication you take will decrease your blood sugar. When you combine this with the reduction of sugar in a carb free diet, you may find that you need to reduce your diabetes medicine.
- Increasing fat metabolism by decreasing carb consumption will result in ketosis. The production of ketones may lead to coma and death.
- During the first few days of any diet, you may experience low energy levels, food craving, nausea and irritability. These effects will typically disappear within the first week.