Diet With Zero Carbohydrate Intake. Is It Safe?

Low carb diet is a weight loss method that increases the consumption of animal protein at the expense of carbohydrates in the diet, including fruits, cereals and some vegetables. The more extreme version of the low-carb diet is the zero-carb diet, which completely eliminates carbohydrate intake.

Nutritionists warn that low-carb diets have a very rapid effect, within the week to 10 days lose between 3 and 5 pounds. After returning to a normal diet, weight gain is just as fast. The diet is extremely restrictive and difficult to follow for a long time. Before embarking on this type of diet, it is a good idea to consult a nutritionist to determine if such a diet would be safe for you.

Is a zero carb diet safe?

Carbohydrates are the primary source of energy for our bodies. Sources of carbohydrates are grains, legumes, fruits, vegetables, yogurt, various types of pasta, bread, and pastries. In low-carb diets, these foods are excluded from the menu. protein and fat . Such foods are meat, fish, eggs, cheese, nuts, and seeds. They are all a rich source of fat and protein. The diet can also include vegetables such as artichokes, cabbage, cauliflower, celery, cucumbers, broccoli, eggplant, zucchini, lettuce, radishes, onions, peppers, mushrooms, bean sprouts, asparagus, and tomatoes. Avocados and coconuts are also allowed in the diet.

Some authors bring the zero-carbohydrate diet closer to the ketogenic diet. In both diets, over 70% of calories are obtained from fat. But perhaps a zero-carb diet is more restrictive than a ketogenic diet. One advantage of low-carb diets is that we don't need to monitor portion sizes because we've already limited one macronutrient.

Disadvantages of the diet

Experts advise taking multivitamins and minerals in parallel with the low-carbohydrate diet in order to avoid deficiency of any of the micronutrients. Low carb diets and especially zero carb diets are contraindicated during pregnancy and lactation. Such a diet during pregnancy can disrupt the normal development of the fetus. Drastic reduction of carbohydrates during breastfeeding can worsen the quality of breast milk and deprive the baby of valuable nutrients.

Diet is not recommended for children and boys. They show active growth and development and the deprivation of the body of a basic macronutrient can disrupt the development of the body. The diet is not recommended for conditions such as diseases of the gastrointestinal tract, diseases of the cardiovascular system, etc.

How do low-carb diets work?

Reducing carbohydrate intake leads to fast weight loss results. By replacing carbohydrates with protein and fat, we feel full and eat fewer calories. This further aids in weight loss. Low carb diets lead to rapid weight loss in the beginning due to water loss.

During the diet, you may encounter a problem such as constipation, and nutritional deficiencies appear at a later stage. It is very possible that we feel tired and want to eat even though we are not hungry. We may be irritable and have mood swings.

Although the zero-diet diet of Carbohydrates has a rapid effect on weight loss, it is not recommended for a long time. Experts advise that the safer option (with a more lasting effect) is to reduce the amount of a single serving, but with the content of all macronutrients and exercise.