Diet without carbohydrates: benefits, what you need to know and menus

A carbohydrate-free diet is a diet that restricts carbohydrates, which are found mainly in sugary foods, pasta and bread.

Instead of eating carbohydrates, whole foods are preferred, including natural proteins, fats and vegetables.

There are plenty of studies showing that low-carb diets can cause weight loss and improve health markers.

Some of these carbohydrate-free diets, such as ketogenic, have been in common use for decades and are now recommended by many doctors.

And the thing that makes them even more interesting is that there is no need to count calories or use special products.

All you need to do is eat whole, natural foods that make your diet complete, nutritious and satiating.

Let’s talk about:
1- What is a carbohydrate-free diet?
2- Who shouldn’t strictly follow a carbohydrate-free diet?
3- The basics of the carbohydrate-free diet
3.1What is the carbohydrate intake in a low-carbohydrate diet?
4- The health benefits of a carbohydrate-free diet
4.1Weight loss
4.2 Reversal of diabetes
4.3 Greater heart health
4.4 More health for your gut
4.5 Reduction of sugar cravings
4.6 Other benefits of reducing carbohydrates
5- The sample menu of the ketogenic diet

What is a carbohydrate-free diet?
hen I talk about the benefits of following a carbohydrate-free diet, I never refer to the high-protein versions, which I consider harmful and unsustainable.

Following a low-carb diet means eating fewer carbs and a higher percentage of fat while maintaining a normal protein intake.

This type of diet can also be called a ketogenic diet or LCHF (low carb high fat).

But let’s take a step back.

For decades they have been trying to convince us that fats are bad for health.

Meanwhile, “lean” products low in fat and rich in cheap sugar have flooded supermarket shelves.

This contributing cause of events coincided with the beginning of the obesity epidemic. We are fatter than we were seventy years ago.

Although this coincidence of events does not prove causality, it is clear that the decline in fat consumption has not prevented the increase in obesity.

Studies now show that there is no reason to fear natural fats.

On the other hand, in a carbohydrate-free diet (or almost), fats become friends. Just minimize your sugar and starch intake, make sure you have a normal protein intake, and you can get all the fats you need to feel full.

When you avoid sugars and starches, blood sugar levels tend to stabilize and the levels of hormones that store insulin drop.

This helps increase fat burning and make you feel fuller, thus naturally reducing food intake and promoting weight loss.

Studies show that, in addition to the other benefits, a low-carb diet can facilitate weight loss and blood sugar control.

Who shouldn’t strictly follow a carbohydrate-free diet?

Most people can safely start on a low-carb diet.

But in these situations it is not recommended (or you may need some preparation or adaptation):

suffer from serious and / or chronic diseases;
suffer from eating disorders;
you are pregnant or breastfeeding;
you have not yet turned 18;
you are underweight.
If you do not belong to any of these categories and do not suffer from other serious chronic conditions, there are no particular concerns.

At this point, however, I want to make an important clarification.

Although a low-carb diet has many proven benefits, its suitability for taking medications is still controversial. The main potential danger relates to diabetes medications, the doses of which may need to be adjusted.

Always discuss any dietary changes and related lifestyle changes with your doctor.