What You Should Know About Strict No
Many diet trends have you severely restrict sugar and carbohydrates or ditch them altogether. But because many beneficial foods â like fruits, veggies and whole grains â contain these nutrients, is a strict no-carb, no-sugar diet the way to go for weight loss or health?
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If you’re thinking of starting a no-carb, no-sugar diet, read on for what you need to know.
Satisfy Your Cravings With Fruits
Keep some low-carb fruit on hand to satisfy your sweet tooth. Avocados, blackberries, strawberries, raspberries, rhubarb, coconut, watermelon and grapefruit are just a few examples. These delicious low-sugar foods are filling and full of flavor â and you can enjoy them without guilt.
One cup of strawberries, for instance, provides 48.9 calories, 1 gram of protein, 0.5 gram of fat and 11.7 grams of carbs, including 3 grams of fiber and 7.4 grams of sugars. Avocado is even lower in carbs. One cup has 240 calories, 3 grams of protein, 22 grams of fat and 12.8 grams of carbs, including 1 gram of sugar and 10.1 grams of fiber if you subtract the fiber, you have 2.7 grams of net carbs.
There are many other low-sugar foods you can include in your diet. Cruciferous veggies, coconut oil, olive oil, nuts and seeds, Greek yogurt and dark chocolate are just a few to mention. Snack on almonds or hard boiled eggs between meals, start your day with a high-protein breakfast and re-create your favorite recipes using low-carb ingredients like stevia, raw cocoa, flax meal or coconut flour.
Low Carb Diets Help You Burn Fat
Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the bodys cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention.
When you cut carbs, you reduce insulin and your kidneys start shedding excess water .
Its common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 510 pounds this way.
Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.
One study compared low carb and low fat diets and used DEXA scanners, which are very accurate measures of body composition. The low carb dieters lost significant amounts of body fat and gained muscle at the same time .
Studies also show that low carb diets are particularly effective at reducing the fat in your abdominal cavity, also known as visceral fat or belly fat. This is the most dangerous fat and is strongly associated with many diseases .
If youre new to low carb eating, youll probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
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Is The Dukan Diet Healthy
The Dukan Diet can provide a variety of vitamins and minerals in the later phases, but earlier stages can be restrictive. Though it will likely result in short-term weight loss, other less complicated diets can also help you improve your health.
More sustainable programs arent as restrictive and provide additional education and resources to support long-term weight loss and maintenance.
No Sugar No Carb Diet Plan: Everything You Need To Start
Any type of food can lead to weight gain if consumed in excess. However, there are certain types that make you more prone to gaining weight compared to others. Foods that are high in carbohydrates and sugar are usually tagged as top culprits, so many diet plans are designed to cut back or eliminate carbs and sugars and favor protein and fiber. If you are considering a no sugar, no carb diet plan, heres what you need to get started.
1. All sugars are carbohydrates
Sugars and carbs are basically the same thing the moment they enter the bloodstream. Carbs come in the form of either starch or sugar, with the former being a complex chain of sugar molecules. The main difference really is that starch requires the help of digestive enzymes before they can be broken up. Both contain monosaccharides such as fructose, glucose and galactose.
2. There are different types of sugar
Sugar has many names, although with different components. Still, if you want to go on a no sugar diet, you should be extra mindful of the ingredients in the products you buy. Check out the nutritional information on the packaging and watch out for the likes of agave nectar, fructose, sucrose, corn sweetwater, honey, molasses, treacle, maltodextrin, corn syrup, xylose, etc. These are the same thing and should not be part of the foods you consume.
3. Steer clear of high fructose corn syrup
4. Understanding bread and carbs
5. Why carbohydrates make one gain weight
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Thai Zucchini And Cucumber Noodle Collard Green Wrap
Nutrition: 206 calories, 14 g fat , 485 mg sodium, 15 g carbs, 4 g fiber, 6 g sugar, 9 g protein
It’s true that once you go almond butter, you never go back. Aside from being a weight loss God, almonds deliver an impressive dose of vitamin E and disease-fighting flavonoids. Plus, they’re full of metabolic supporting nutrients like riboflavin, magnesium, and manganese. But to be completely honest, you had us at Thai wraps.
Get the recipe fromInspiralized.
How Much Weight Can You Lose In A Week On No Carb Diet
In many cases, losing around 12 pounds per week is a realistic goal. Some people lose weight faster than that, while others lose weight more slowly. Eating a healthy diet, eating less junk food, and exercising are great for your mental and physical health, even if you dont see weight loss right away.
20 Effective Tips to Lose Belly Fat
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Grilled Harissa Shrimp Skewers
Nutrition: 284 calories, 21.8 g fat , 526 mg sodium, 1.8 g carbs, 0 g fiber, 0 g sugar, 21 g protein
Each gram of shrimp packs a whopping 25 percent protein and on serving dishes up 80 percent of your DV of vitamin B12, which assists in protein and fat metabolism. Not to mention shrimp is also an excellent source of the antioxidant mineral, selenium. We doubt we need to do much more convincing to get you to skew this noteworthy seafood this weekend.Get the recipe fromA Beautiful Plate.
Diets In The Real World
As expected, when food was delivered, participants stuck to both diets relatively well, scoring an average of 7.5 on a 10-point adherence scale. When participants had to provide their own food, adherence on both diets dropped about two points on average.
The one thing everybody did pretty well was limiting added sugar and refined grains. That was the main message for both diets, Gardner said.
The keto diet was more polarizing, he said. What we were hearing is that some people just couldnt do the keto because it was too restrictive. Yet a few may have found it simpler, at least initially, to focus just on avoiding carbs, according to Gardner.
Theres no reason to restrict heart-healthy, quality carbohydrate foods.
When the research team checked in with the participants three months after the trial, on average, they had maintained lower blood glucose levels and weight loss. Notably, they were eating closer to a Mediterranean diet than to a keto diet. Even the participants who had followed the keto diet nearly perfectly during the trial largely gave it up afterward.
The takeaway, Gardner said, is that there was no additional overall health benefit to cutting out legumes, fruits and whole grains to achieve an ultra-low-carb diet. For people with diabetes or prediabetes, the less restrictive Mediterranean diet was similarly effective in controlling glucose and likely more sustainable.
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Are The Dukan Diet And Keto The Same
The Dukan Diet is a low carb diet, but its not identical to the low carb high fat keto diet. One of the key differences is that keto is a high fat and moderate protein diet, while the Dukan Diet is low fat and high protein.
Early phases of the Dukan Diet may promote ketosis where your body burns fat instead of carbs. However, later phases of the Dukan Diet allow for higher quantities of carbs than keto. So, people on the Dukan Diet will be unlikely to maintain ketosis .
Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
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Zero Carb Seafood List
Seafood is also a great source of protein for keto dieters. It will also help us meet our omega-3 fatty acid needs for the day so that we can experience their benefits to the fullest. This is why many dieticians and doctors recommend eating two or more servings of fatty fish, like sardines and salmon, every week.
Here is a list of fish that are zero carb when bought fresh and without added ingredients:
You can also buy canned, smoked, and other processed varieties of these fish. As with processed meats, make sure there are no added ingredients that contain carbs.
The healthiest option is to buy wild caught salmon and sardines, canned or fresh without any other ingredients. These two fish tend to have the lowest mercury content along with a substantial amount of omega 3s per serving.
Eating 2050 Grams Per Day
This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.
Carbs you can eat include:
- some berries, maybe with whipped cream
- trace carbs from other foods, like avocados, nuts, and seeds
Be aware that a low carb diet doesnt mean its a no-carb diet. Theres room for plenty of low carb vegetables.
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Easy Healthy Low Carb Recipes For Dessert
This quick and easy, high protein snack tastes just like Almond Joy Cheesecake, but its packed with protein and is super healthy!
This gluten free peanut butter chocolate lava cake recipe is so rich and delicious youll never know its protein packed, low carb and sugar free! The perfect healthy dessert for Valentines Day!
These homemade Low Carb Gluten Free Graham Crackers with Almond Flour are better than store bought and much better for you! You cant tell theyre healthy!
These homemade paleo almond joy bars are a healthy, low carb remake of the classic candy bar that you will never believe are sugar, dairy, grain and gluten free!
These Paleo Whipped Gluten Free Shortbread Cookies melt in your mouth and are only 60 calories! Theyre secretly sugar free, healthy and vegan/keto friendly too!
These Protein Low Carb Keto Brownies are SO dense and chewy you would never believe they are only 107 calories! Paleo friendly, sugar/gluten free and so tasty!
Sample Low Carb Meal Plan
This is a sample menu for 1 week on a low carb diet plan.
Before starting a low carb diet, you should work with a doctor or dietitian to determine a carbohydrate allowance that works for you, depending on your health goals and personal preferences.
You can alter the amount of carbs in any of the sample meals listed below by adjusting the portion sizes or including additional snacks as needed.
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No Sugar And Carbs Means More Nutritious Foods
No sugar, no carb foods are among the healthiest foods on earth.
Red meat, seafood, and animal-based fats are loaded with macro and micronutrientsmany of which you can only find in no carb animal products.
These animal products are among the most nutrient dense foods on earth.
These nutrients include:
- Alcohol, including beer, wine, and liquor
- Vegetable seed oils: Though zero carb these oils are extremely toxic and inflammatory.
Keto And Mediterranean Diets Both Help Manage Diabetes But One Is Easier To Maintain
In a trial of the two low-carb diets, both were similarly effective in controlling blood glucose. Ketos more severe carb restrictions did not provide additional overall health benefits.
Stanford researchers found that the Mediterranean diet, rich in whole grains, fish and vegetables, was as effective as the carbohydrate-restrictive ketogenic diet in controlling blood glucose in a study of people who tried both. Participants also found the Mediterranean diet easier to follow.
A low-carbohydrate diet is generally recommended for people who have Type 2 diabetes or who are at risk of developing the disease. But there isnt wide agreement on how low to go in carbohydrate consumption or which carbohydrate foods to include, and little research is available to help people make informed decisions.
A new trial by investigators at Stanford Medicine has compared two popular low-carb diets ketogenic and Mediterranean in their effect on blood glucose, cardiometabolic risk factors, weight loss and nutrition, as well as how easily people can adhere to them.
The ketogenic diet is an ultra-low-carb, very high-fat diet that involves a drastic reduction in carbohydrate intake. The Mediterranean diet is a low-carb, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil and fish.
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Know The Carb Counts And Serving Sizes Of Foods
Most low carb diets only allow for 20 to 50 grams of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.
The foods in the quantities listed below all contain approximately 15 g of carbs:
- 1 tennis ball sized apple or orange
- 1 cup of berries
- 1 slice of bread
- 1/3 cup of cooked rice
While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.
The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.
The Takeaway: Should You Try A Low
While the jury is still out as to if a low-carb diet is superior to other plans for long-term weight loss, low-carb eating may be a springboard into greater health, especially if youre used to eating the standard American diet, which is high in processed fare and low in vegetables, according to the 20152020 Dietary Guidelines for Americans.
That said, you dont have to jump in with both feet. Schmidt recommends trying to eat under 200 g of carbs a day initially and then adjust lower based on how you feel. If you start paying attention to the carbs in your diet, youll eat fewer processed foods, she says. And its those whole foods that are the basis of good health.
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We Eat Too Much Sugar
The Western diet is majority carbs in the form of grains, fruits, legumes, and all vegetables. In addition, over the decades, weve dramatically increased our intake of added sugars.
The average American eats 126 grams of sugar a day, and its likely that children consume even more. That all adds up over 100 lbs of added sugar for most people.
Is Following A No
While it’s still possible to get enough nutrients while on a low-carb diet, a no-carb diet is likely unsustainable and may leave you nutrient-deficient, per the NHS. For instance, vegetables are a source of carbohydrates, but also supply essential nutrients like fiber, antioxidants, vitamins and minerals.
The same goes for cutting out sugar: This approach is only healthy if you’re eliminating added sugars. Nixing foods with natural sugars â like fruit and dairy â makes it extremely difficult to get the nutrients your body needs, according to the NHS.
Many people tend to overeat protein and poor-quality fats on a low-carb, no-sugar diet, so it’s important to keep ingredients and portion sizes in mind. For instance, fill your plate with beneficial unsaturated fats rather than sources of trans or saturated fats , according to Harvard Health Publishing.
Talk to your doctor before starting this or any diet that restricts entire nutrient groups to make sure it’s safe for you, ensure all of your nutrient needs are met and minimize the risk of developing deficiencies.
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