Dieters turn to no-carb diets as a way to lose weight fast. Food containing carbohydrates raises blood sugar levels, which prompts insulin to prevent fat breakdown. Your body stores more fat, making weight loss difficult. The theory behind no- or low-carb diets is that you lose weight by limiting or avoiding carbohydrates while increasing your protein intake.
What to Eat
No-carb diets consist of eating foods that contain no carbohydrates, such as meat, low-fat dairy, nuts and eggs. Generally, animal by-product foods contain no or very little carbohydrates. Keep your diet low in fat and maintain healthy cholesterol levels by eating lean meat that has all the fat trimmed. Skinless, boneless chicken or turkey breasts are an ideal no-carb food.
Reduce your cholesterol intake when you eat eggs by eating egg whites. You could make an omelet with one whole egg accompanied with two egg whites. Instead of full-fat cheese and yogurt, select a low-fat version for a low-carb or no-carb dairy selection. Consider adding protein shakes to your diet for a quick low- or no-carb snack alternative. Purchase premade shakes at the grocery store or make your own using whey protein powder mixed with water. Whey protein powder comes in a variety of flavors, including chocolate, vanilla and strawberry.
Nuts and natural peanut butter may have only a trace of carbohydrates; however, check the labels before consuming. Many nut and peanut butter products contain added sugar or corn syrup, which increases the number of carbs.
Nonstarchy vegetables are often allowed on low- or no-carb diets. When steamed or cooked with 1 teaspoon of olive oil, vegetables are a great partner to a piece of chicken or meat. Most vegetables contain a trace amount of carbohydrates, but they also contain a significant amount of fiber, which helps you feel fuller for a longer amount of time.
Another item to include in your no-carb diet is the right type of drink. Staying hydrated is important to maintain any healthy lifestyle, especially when you're trying to lose weight. Guzzle at least 64 ounces of water every day to flush your system of toxins and keep your tummy feeling fuller.
What Not to Eat
Knowing what you can eat is easier than getting through the list of what you can't eat. When you're on a no-carb diet, your total caloric intake should consist of between 5 percent to 10 percent carbohydrates. Foods to avoid include any processed items that contain white flour, sugar or corn syrup. Items such as cookies, cake, pasta and bread are completely off limits. Many condiments, including barbeque sauce, ketchup, and many salad dressings, should be avoided because they contain sugar. Abandon starchy vegetables if you're following a strict no-carbohydrate plan because they contain carbohydrates.
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