Milly Gaines
No-carb diets, also known as zero-carb diets, are diets that eliminate all carbohydrates. Carbohydrates are one of the three main macronutrients in foods, along with protein and fat. Macronutrients perform essential bodily functions like digestion, absorption, and metabolism, and provide important calories, vitamins, minerals, fiber, and fluids. Since no-carb diets focus on restricting a specific macronutrient, there are no recommendations for daily calorie intake or portion sizes. Instead, people on no-carb diets eat foods that contain mainly fat and protein, such as beef, fish, poultry, pork, eggs, deli meats, cheese, fats, oils, and butter. While no-carb diets may result in short-term, rapid weight loss, this is likely due to a loss of fluid or water weight. Research on the effectiveness of no-carb diets is limited, and they may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C.
| Characteristics | Values |
|---|---|
| Purpose | Weight loss |
| Foods to eat | Meats, fish, seafood, eggs, cheese, oils, fats, butter, nuts, seeds, non-starchy vegetables, high-fat fruits like avocado and coconut |
| Foods to avoid | Milk, yogurt, fruits, legumes, beans, pasta, bread, baked goods, sugar-sweetened beverages, starchy vegetables like peas, corn, potatoes, sweet potatoes |
| Benefits | Weight loss, improved cardiovascular health, lower blood glucose, decreased belly fat |
| Risks | Insufficient nutrients (e.g. potassium, B vitamins, vitamin C), higher LDL (bad cholesterol), lack of essential vitamins, minerals, and fiber |
| Recommendations | Not recommended due to health risks; gradual reduction in carb intake and lower overall calorie intake suggested instead |
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What You'll Learn
No-carb diets are risky and not recommended by experts
No-carb diets are an extreme version of low-carb diets, eliminating all carbohydrates. While some people advocate for no-carb diets, especially on social media, experts caution against them. Nutrition researcher Andrew Brown states that there is "zero evidence" for the effectiveness of no-carb diets in the short or long term, and "a mountain of evidence" for the importance of healthy carbs.
Carbs are a basic nutrient that the body turns into glucose, or blood sugar, to make energy. They are one of the three main macronutrients in foods, and the others are protein and fat. Macronutrients each perform essential bodily functions like digestion, absorption, and metabolism, and they also provide important calories, vitamins, minerals, fiber, and fluids.
A no-carb diet may result in short-term, rapid weight loss, but this is likely due to a decrease in water weight. A no-carb diet restricts fruits, most vegetables, beans, and whole grains, and so it can be very low in fiber, which helps digestion and maintains bowel regularity. It may also lead to low energy and fatigue.
A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods. The increased urination that results from restricting carbs may also lead to nutrient deficiencies such as sodium and potassium over time.
Nutrition scientist Christopher Gardner describes a no-carb diet as a "nutritional nightmare." Experts do not recommend diets that eliminate carbs completely, as they serve important functions in the body and are vital for good health.
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No-carb diets may lead to insufficient nutrients
No-carb diets are extreme versions of low-carb diets that cut out carbohydrates completely. They are risky and not recommended by experts. Carbohydrates are one of the three main macronutrients and perform essential bodily functions like digestion, absorption, and metabolism. They also provide important calories, vitamins, minerals, fiber, and fluids.
A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods. The brain needs carbohydrates to function properly and will not work as well without them. The increased urination that results from restricting carbs may lead to nutrient deficiencies such as sodium and potassium over time.
If you are following a diet that still allows foods very low in net carbs, then you are essentially following a variation of the ketogenic diet. Research shows that as long as you’re getting all the necessary nutrients, you should be able to remain healthy long-term. However, if you’re excluding carbs entirely, the long-term impact isn’t clear.
While a no-carb diet may provide certain benefits, such as lowering blood pressure, it can also cause side effects and may be difficult to sustain. It is a highly restrictive diet that may lead to low energy and fatigue.
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No-carb diets can cause rapid weight loss
No-carb diets are becoming increasingly popular, especially on social media, with many blaming carbs for the growing obesity problem. Carbohydrates are one of the three main macronutrients in foods, with the other two being protein and fat. Macronutrients perform essential functions in the body, such as digestion, absorption, and metabolism, and provide important calories, vitamins, minerals, fibre, and fluids.
No-carb diets, also known as zero-carb diets, eliminate almost all carbohydrates from one's diet. This means cutting out foods such as milk, yoghurt, fruits, legumes, beans, pasta, bread, baked goods, sugars, sweetened beverages, and grains. Instead, those on a no-carb diet eat foods that contain mainly fat and protein, such as beef, fish, poultry, pork, eggs, deli meats, cheese, fats, oils, and butter.
While no-carb diets may promote rapid weight loss, they may also have negative health impacts. Research suggests that no-carb diets may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits and vegetables. Additionally, the increased urination that results from restricting carbs may lead to nutrient deficiencies such as sodium and potassium over time. No-carb diets may also reduce energy levels and increase the risk of dehydration, muscle aches, and fatigue.
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No-carb diets may improve heart health
No-carb diets are gaining popularity, especially on social media, as a solution to the growing obesity problem. Carbohydrates are blamed for weight gain, so it may seem logical to cut them out completely. However, this is not necessarily a healthy option, as carbs have important functions in the body and are vital for good health.
No-carb diets, also known as zero-carb diets, eliminate all carbohydrates. There is no strict rubric for a no-carb diet, but generally, people following this diet eat foods containing mainly fat and protein, such as beef, fish, poultry, pork, eggs, deli meats, cheese, fats, oils, and butter.
Some no-carb dieters include non-starchy vegetables like greens, asparagus, cauliflower, and broccoli, as they are low in net carbs. Net carbs are calculated by subtracting the amount of fiber from the total amount of carbohydrates. Even though some of these foods have some carbs, they are high in fiber, so they only have a minuscule number of digestible carbs.
There is very little research on the effectiveness of no-carb diets, and they are not recommended by nutrition experts. However, some studies have shown that decreasing your carb intake may improve heart health. Very low-carb diets have been shown to decrease blood triglyceride levels, which can increase your chances of heart disease. They are also linked with a lower chance of metabolic syndrome, a group of risk factors that increase the likelihood of developing heart disease, diabetes, and stroke.
Low-carb diets, often rich in saturated fat, have long been viewed as unhealthy for the heart. However, a 2021 study found that a low-carb diet may not necessarily be bad for heart health, despite its high saturated fat content. The study used a healthier version of a low-carb diet, and the period was short, so more research is needed.
In the meantime, experts recommend finding a sustainable diet that provides a healthy daily mix of nutritious foods instead of solely looking at carbohydrate content.
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No-carb diets are similar to ketogenic diets
No-carb diets are an extreme version of low-carb diets, cutting out carbohydrates completely. They are risky and not recommended, as carbohydrates are vital for good health. There is no strict rubric for a no-carb diet, but it usually involves eating more meat, such as beef, chicken, fish, pork, and lamb. No-carb dieters may also include non-starchy vegetables, such as greens, asparagus, cauliflower, and broccoli, as these are low in net carbs.
The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet, typically containing 70% fat, 20% protein, and only 10% carbs. There are several other versions of the ketogenic diet, including the cyclical ketogenic diet (CKD), which involves periods of higher-carb refeeds, and the targeted ketogenic diet (TKD), which allows the addition of carbs around workouts.
The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet with serious risks. It is used to help reduce the frequency of epileptic seizures in children and can be tried for weight loss, but it is best as a short-term dietary change. There are several risks associated with the keto diet, including an increase in "bad" LDL cholesterol, which is linked to heart disease. There may also be a risk of nutrient deficiency if a wide variety of vegetables, fruits, and grains are not consumed.
No-carb diets can result in short-term, rapid weight loss, but this is likely due to fluid loss, or water weight. Similarly, very low-carb ketogenic diets have been shown to decrease blood triglyceride levels, which can increase the chance of heart disease. However, more research is needed.
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Frequently asked questions
A no-carb diet is one that eliminates all carbohydrates. Carbohydrates are one of the three main macronutrients in food, along with protein and fat.
Foods that contain mainly fat and protein, such as beef, chicken, fish, pork, eggs, cheese, oils, butter, and some nuts and seeds. Some no-carb dieters also eat non-starchy vegetables, such as leafy greens, asparagus, and broccoli.
Carbohydrates are found in milk, yogurt, fruits, legumes, beans, pasta, bread, baked goods, sugars, sweetened beverages, and grains. Starchy vegetables like potatoes and sweet potatoes are also high in carbs.
Reducing your carb intake can help with weight loss and may improve heart health by decreasing blood triglyceride levels. Cutting carbs can also aid in blood sugar control.
A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C. The long-term impact of a no-carb diet is unclear, and it may be less sustainable than a low-carb diet that includes a small amount of carbs in moderation.
