In the world of macronutrients, carbohydrates have definitely gotten a bad name. This is mainly thanks to the famous high-protein diets such as the Atkins diet, or the Whole 30, or even the super popular ketogenic diet. These are dietary regimes that limit the intake of carbohydrates in order to promote weight loss. But not only that, because these diets often also bring other health benefits, such as lowering blood sugar levels, or even a significant reduction in hunger pangs.
Furthermore, although most of these diets try to keep the allowed carbohydrate count at very low levels, they are not excluded completely. In short, you can have a plate of pasta every now and then. On the other hand there are zero carbohydrate diets which, however, are much more restrictive. In that case the goal is to completely cut out carbohydrates, also eliminating some types of fruit and vegetables. In short, the enemy is not just biscuits.
As with many low-carb diets, the chances of experiencing weight loss with zero-carb diets are high. But at the same time it is true that their extremely restrictive nature leads some experts to believe that they are risky regimes for health. Carbohydrates are not the bad guy to fight, on the contrary, they play a dominant role in the correct functioning of the brain and allow us to keep the nervous system in good health, in addition to a series of other benefits.
For this reason, in this article we have decided to include everything there is to know about zero carbohydrate diets, with particular attention to their risks according to the opinion of nutrition experts.
What exactly is a zero carb diet?
Generally, a zero-carb diet means you need to cut out most foods that contain carbohydrates from your eating habits. The name is technically incorrect because it is impossible to eliminate all foods, so technically you are still consuming carbohydrates, but in negligible quantities.
A first theory defines this diet as an even more extreme version of those already known high-protein diets such as the Atkins diet and the ketogenic, given in any case that the Atkins diet was born in an extreme variant that did not allow fruit and vegetables, as well as pasta and baked goods. Furthermore, many people cut their daily carbohydrate intake by eliminating not only all types of vegetables, but also dried fruit, seeds and cheese.
When cutting carbs so radically, people tend to focus on digestible carbs first. That is, those that can be completely broken down, i.e. broken down, into glucose particles. These include refined grains, pasta, baked goods, and even some types of vegetables such as corn, squash, and carrots.
Another theory points out how consuming an excessive amount of highly digestible carbohydrates, perhaps processed, tends to lead to sudden changes in blood sugar levels, causing sudden changes in concentration, energy level, and even mood. As a rule, these fluctuations are also associated with weight gain and hunger pangs.
Unlike digestible carbohydrates, there are other types of carbohydrates, and specifically those rich in fibre, which are not as easy to break down, which is why they have less impact on blood sugar levels, and indeed support those is trying to follow a diet, because they tend to feel full for longer. Nutritionists tend to recommend focusing on the quality of carbohydrates, rather than how many you consume. Unrefined carbohydrates must therefore be the preferred choice, thanks to their fiber content which stabilizes blood sugar, but also to the fact that they provide a good dose of vitamins and mineral salts.
Naturally this implies that you need to arm yourself with tables - luckily you can find several online - and calculate how many digestible carbohydrates are contained in certain foods. Another solution is to look at the nutritional values on the label and subtract the amount of fiber from the total carbohydrates.
How do you manage to follow a zero carbohydrate diet?
In general, a zero-carb diet requires the person following it to cut out as many carbohydrate-containing foods as possible. Which at the same time does not mean not eating carbohydrates at all. First, you need to consume at least a moderate amount for your body to function properly, and second, almost all foods contain trace amounts of carbohydrates. Their contribution, in any case, is truly minimal.
A typical low-carb diet will require you to keep your carbohydrate intake within a threshold of between 100 and 150 grams per day, which means being able to eat a modest amount of fruit, vegetables, and even grasses and rice, as long as healthy and rich in fiber. A zero-carb diet, however, is more restrictive than that. For example, there is no limit to the number of carbohydrates you can consume, because what is recommended is not to do so at all. Most people, however, stay within a range of 20 to 50 grams per day, a threshold very close to that required by the keto diet, one of the most popular diets that limit carbohydrates.
The difference between the ketogenic diet and zero-carb diets is that the keto diet is characterized by a high fat content. It is specifically a low-lipid, high-fat diet, with moderate protein intake, and carbohydrates ranging between 30 and 50 grams per day, and in some cases even less. The purpose of this diet is to push the body into a state of ketosis. This is a state in which the body transforms fatty acids from fat stores into molecules called ketones. These ketones are then used by the body as a source of energy, resulting in fat burning instead of carbohydrates.
Regardless of the objectives that each person wants to achieve with the diet, it is recommended to proceed gradually in reducing the intake of carbohydrates, decreasing slowly over a period of between four and six weeks. By slowly lowering your carbohydrate intake, your body has time to get used to the new energy source. However, you may still experience mild side effects such as hunger pangs, low energy levels, irritability and constipation.
Can a zero carb diet really help with weight loss?
Yes, it is absolutely possible to lose weight on a no-carb diet, and it is definitely possible to do so on any type of low-carb diet in general. Most low-carb diets, and specifically those based on ketogenesis, can actually lead to rapid weight loss, something also demonstrated by recent scientific publications.
The initial weight loss consists mainly of water, but if you follow your diet consistently you can also lose fat.
Again according to experts, low-carb diets can help you lose weight because they are also protein-rich diets. Proteins, in fact, have always shown various benefits from this point of view. On the one hand, they make you feel fuller, so it is easier to eat less and still feel satisfied with the meal. Furthermore, they tend to require more energy, therefore a greater caloric expenditure, to be digested, with the consequence that those who follow high-protein diets end up burning calories with the simple act of eating.
At the same time, however, although weight loss can be experienced, in fact zero carbohydrate diets can prove truly unsustainable for those who cannot do without bread and pasta. The recommendation, in these cases, is to avoid these diets, because it is not a sustainable lifestyle but a diet that you would end up eliminating quickly.
Instead of these, perhaps you can try a low-carbohydrate diet which still allows you to introduce a small portion daily. In fact, weight loss will still occur as long as you increase your protein content to 30% (the 30% of your daily calories must come from proteins).
Do zero-carb diets bring health benefits beyond weight loss?
Generally speaking, there are health benefits associated with limiting carbohydrate intake. For one thing, this can be helpful if you have metabolic syndrome, a cluster of symptoms associated with an increased risk of heart attack and diabetes.
It has also been shown that a low-carb diet can improve blood sugar levels and cure type 2 diabetes.
Finally, a low-carbohydrate diet can help overweight people reduce their chronic ailments, although this in general is closely correlated with weight loss itself, as it lowers blood sugar levels. blood and that of triglycerides, as well as cholesterol. These benefits, however, can be seen with any diet.
Are there any side effects when following a zero carb diet?
According to experts, the side effects are truly numerous. Since carbohydrates are the body's main source of energy, eliminating them can lead to exhaustion, fatigue, decreased mental function, and a lack of other nutrients.
Let's talk about keto headaches
Experts report that low-carb diets are not the best – nor the safest – choice for women of reproductive age. A low level of carbohydrates has been recognized as a factor in decreasing estrogen and increasing cortisol and testosterone levels in the blood, definitely not a good combination for those trying to get pregnant. Furthermore, this can even cause your menstrual cycle to stop. Women who want to get pregnant should maintain a percentage between 30% and 40% of carbohydrates in their daily diet, as well as keeping track of the regularity of their cycle and, if this is irregular, implementing carbohydrate consumption up to 50% of calories. total hires.
People following a low-carbohydrate diet should also be alert and aware of the phenomenon of hypoglycemia, which is associated with symptoms such as headache, nausea and dizziness. Experts also warn of the need, when experiencing these symptoms, to check the blood sugar level and make sure it is not dropping too much, because the consequences also include coma, especially in people who suffer from diabetes or insulin resistance. In short, simply labeling the symptoms as "keto fever" is not enough.
It must be said that there are also people who claim to have experienced greater concentration during a high-protein diet, but generally what happens is that they feel less concentrated and become irritable due to the low blood sugar level.
Another side effect that may be noticed when following a low carbohydrate diet is that the new diet can affect your gym training. No in-depth studies have yet been done on this aspect, but it is a fact that athletes tend not to change their diet during the preparation for important competitions.
It is also possible that people are more likely to hurt themselves or feel exhausted. This is because when you follow a high protein diet it is easier to introduce inflammatory foods such as meat. Obviously this doesn't happen if the fat intake comes from foods such as olive oil, avocado, flax seeds. Indeed, in this case the level of inflammation could even decrease. And it is clear that side effects such as feeling exhausted or getting hurt during training are also connected to inflammation.
Before starting any type of diet, it is always advisable to consult with your doctor to be sure that it will not have side effects on your health, also evaluating your training routine.
What can you eat when following a zero carb diet?
Anyone who is about to try a zero carbohydrate diet should at least try to do it in a healthy way, introducing healthy sources of protein, and making vegetables the basis of their diet. You can also try avoiding processed foods, usually rich in carbohydrates and sugars, as well as protein bars. As for fats, vegetable fats are definitely preferable to animal fats if you want to avoid excess cholesterol.
Some examples for a healthier carb-free diet
Among the foods to avoid are certainly seeds and processed cereals, such as granola. Although rich in fiber, they are not completely healthy. Also avoid all baked goods and chips. But the ban also extends to milk and yogurt, dried fruit and grasses, as well as some types of fresh fruit rich in sugar such as bananas, pineapple, grapes, mango.
Equally rich in sugars are certain vegetables such as corn and potatoes. Also avoid low-fat condiments, legumes and artificial sweeteners, carbonated drinks and alcohol (some are carbohydrate-free, but still harmful to your health).
However, meat, fish, eggs, all other vegetables, blackberries and strawberries, butter and lard, cheese, nuts and seeds, non-sparkling white wine, tea and coffee without sweeteners, sparkling water and diet drinks are allowed.
An example of what the menu of a zero carbohydrate diet could look like from Monday to Friday
Day one:
- Breakfast: scrambled eggs with smoked salmon and avocado
- Lunch: mixed salad with lemon and chicken breast, cherry tomatoes, olives, cucumber, olive oil and toasted seeds;
- Dinner: Roast pork, Brussels sprouts and asparagus. Celery and cheese as a snack.
Day two:
- Breakfast: Turkey sausage with spinach and mushrooms
- Lunch: Mexican salad with cucumbers, chilli, avocado and coriander
- Dinner: beef meatballs with tomato sauce and courgettes. As a snack macadamia nuts.
Day three:
- Breakfast: omelette with onion, peppers and cedar
- Lunch: spinach salad with shrimp and olive oil, radishes and seeds
- Dinner: Turkey burger with roasted tomatoes, onion and zucchini. As a snack, seaweed snack.
Day four:
- Breakfast: Eggs fried in coconut oil, spinach, bacon and tomatoes
- Lunch: pesto chicken with courgettes and parmesan
- Dinner: beef burger with onion, peppers and kale. Cheese as a snack.
Day Five:
- Breakfast: blackberries and blueberries
- Lunch: tuna salad with vegetables, tomatoes, cucumber, olive oil and balsamic vinegar
- Dinner: salmon teriyaki, broccoli and mayonnaise aioli. As a snack, kale chips.
