Find out why ordinary people cannot consistently use a diet on only proteins, and what the health implications can be. After the Atkinson Nutrition Program, which was used by American astronauts, was announced, many people began to limit the amount of carbohydrates in their diet in order to get rid of excess fat. However, at the same time, a lot of opponents of this diet appeared, among whom there were many well-known nutritionists and doctors. Today you will find out why a carbohydrate-free diet is harmful.
Is a carbohydrate-free diet dangerous for the body?
The fact that low-carb nutrition programs are very effective. There is no need to doubt it. Suffice it to say that they are used by bodybuilders before starting in tournaments, allowing them to lose a lot of subcutaneous fat. A low-carb meal program looks extremely attractive for those who want to lose excess weight, but cannot stop eating cape or poultry.
These nutrition programs even allow the use of fried foods, and also do not imply the rejection of sausages and fatty foods. Agree, this very little resembles those dietary nutrition programs that are often used by people. In this regard, the question of why a carbohydrate-free diet is harmful becomes very interesting.
To begin with, a low-carb diet involves avoiding cereals, vegetables and fruits. This leads to the fact that the body does not receive a sufficient amount of micronutrients. You all know that carbohydrates are the biggest enemy during weight loss. They are the main source of energy and when you create a deficiency of carbohydrates, the body begins not only to burn fat, but also to destroy muscle tissue. Speaking about what a carbohydrate-free diet is harmful, the first thing to remember is the loss of muscle mass.
If, on average, a person consumes 130 grams of carbohydrates throughout the day, then when using this nutrition program, the amount of nutrient should be reduced to 20 or a maximum of 30 grams. If you use such a diet for a long time, then serious problems with the work of internal organs are possible.
To a greater extent, the liver with a gallbladder suffers from a low-carbohydrate diet. Since it is necessary to eat a lot of fatty foods, this also negatively affects the condition of the blood vessels, diabetes and even oncological tumor neoplasms may begin to develop. A carbohydrate-free nutrition program worsens overall health and, in addition to feeling weak, memory problems are possible.
This will be our answer to the question of why a carbohydrate-free diet is harmful. We advise you to research this issue first before embarking on a low-carb nutrition program. Not all carbohydrates contribute to fat mass and the main indicators here are a low glycemic index.
How Should a Low Carb Diet Be Used Properly?
First, you need to understand the essence of the low-carb program, because without knowing this, you will not be able to use it correctly. It is the numerous mistakes that people make that make people talk about what a carbohydrate-free diet is harmful.
Basic principles of a low-carb nutrition program
This nutrition program is based on the principle of activating fat burning processes as a result of creating an artificial energy deficit. When carbohydrates enter the body, they are broken down into glucose, which leads to an increase in insulin concentration. When creating an artificial energy deficit with the help of a low-carbohydrate nutrition program, the body is forced to reorganize to a different method of obtaining energy - ketosis.
It involves the preservation of protein compounds that make up the tissues of the body due to the active process of fat burning. It should be noted that if ketosis is used by the body for a long time period, then even a lethal outcome is possible. Here's another answer to the question of why a carbohydrate-free diet is harmful.
To avoid this, you need to use the correct ratio of essential nutrients - 50 / 30-40 / 10-15 (protein / fat / carbohydrates) percent. Moreover, fats must be of vegetable nature and polyunsaturated. To ensure the normal functioning of the intestinal tract in such conditions, bran containing a large amount of plant fibers must be introduced into the diet. In addition, it is necessary to accelerate the processes of excretion of ketone bodies from the body, and for this you will have to drink a lot of water.
What foods are allowed in the Carbohydrate Diet Program?
We have already said that the basis of your diet should be foods containing protein compounds. It is thanks to this fact that you will not feel hunger, which is characteristic of the vast majority of other diets. It is also important to consume at least one and a half liters of water per day so that ketone bodies are quickly excreted from the body.
The list of permitted products is quite large and we would better note those that cannot be consumed - cereals, vegetables containing starch, ready-made semi-finished products, sweets, pasta, sugar, bakery products made from premium wheat flour.
When visiting a supermarket when choosing food items, you need to pay special attention to the labels. Many low energy foods contain artificial sweeteners. Try to limit your consumption.
Benefits and harms of a carbohydrate-free nutrition program
Low-carbohydrate programs today continue to be discussed vigorously by nutritionists and doctors, but professional athletes use them with success. Speaking about what a carbohydrate-free diet is harmful, it is also necessary to talk about the benefits of this nutrition program:
- Allows you to achieve excellent results - you will notice good results in just one or two weeks.
- With the right approach, the diet can be short-term or long-term.
- It is not necessary to calculate the energy value of the diet.
- There is no restriction on the size of food portions.
- There is no feeling of hunger - this is due to the duration of the processing of protein compounds and fats.
- Muscle mass is retained - this advantage is what made this nutrition program extremely popular among athletes.
- With the right exit from the diet, the lost kilos are guaranteed not to return.
Let's remember once again why a carbohydrate-free diet is harmful and consider its main disadvantages:
- The body can be poisoned by ketone bodies, which are produced by the breakdown of fats and protein compounds.
- A large amount of fat in the diet can lead to an increase in cholesterol concentration.
- Vitamin deficiency is possible, which negatively affects the work of all systems of the human body.
- Disorders in the work of the digestive system are possible.
- During the restructuring of the body, a feeling of lethargy appears, and the person gets tired quickly.
- Nervousness increases and behavior becomes more aggressive.
How many carbohydrates can you eat on a carbohydrate-free diet?
There are two main types of this nutrition program. When using a low-carbohydrate diet, the daily intake of carbohydrates should not exceed 120 grams. The no-carbohydrate diet program is tougher and your diet may contain no more than 40 grams of carbohydrate every day.
In practice, a combination of these diets is most often used. During the first seven days, you need to gradually bring the amount of carbohydrates in the diet to 20 grams. Remember that this diet can be followed for no more than one week. After that, you need to start gradually introducing carbohydrates into your nutrition program.
How to get out of a carbohydrate-free diet?
The correct way out of the diet is the key to successful weight loss. This is true for all diets and often weight returns and it is through the fault of people who incorrectly switch to a normal diet. After you finish using low-carb nutrition programs, try to consume no more than 250 grams of carbohydrates in the future.
Also, most (about 2/3 of the total) carbohydrates will need to be consumed for breakfast and during lunch. It is very important to continue to exercise, as well as pay attention to daily physical activity. Try to walk for 2 hours daily and avoid using the elevator.
A carbohydrate-free diet - what is harmful and contraindications
Some people are categorically contraindicated to use this diet:
- Children, adolescents, people over 55 and pregnant women.
- If you have problems with the liver or kidneys.
- If migraines appear on your diet, and your health deteriorates sharply, then immediately stop using this nutrition program.
- The first signs of intoxication are the smell of acetone from the mouth and nausea. When they appear, you must stop the diet.
- In the presence of diseases of the heart muscle and blood vessels.
- Do not start using a diet during vitamin deficiency, depression and stress.
In conclusion, it should be noted that a carbohydrate-free nutrition program can be a very effective means of fighting fatty tissues. However, it can also cause serious health problems. While almost all professional bodybuilders use this diet, you need to weigh the pros and cons.
Features and consequences of a carbohydrate-free diet:
