Jeffrey Salazar
No-carb diets are an extreme version of low-carb diets, eliminating all carbohydrates. While studies show that decreasing your carb intake can help you lose weight and may have health benefits, completely cutting out carbs is highly restrictive and unnecessary. Carbs are your body's primary source of energy, and they are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. Therefore, someone on a no-carb diet must eat foods that contain mostly protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
| Characteristics | Values |
|---|---|
| Description | A no-carb diet is an extreme version of a low-carb diet. It eliminates almost all carbs, including whole grains, fruits, and vegetables. |
| Purpose | Weight loss, improved blood sugar control, and better heart health |
| Foods to Eat | Meat, fish, eggs, cheese, oils, butter, nuts, seeds, non-starchy vegetables, high-fat fruits like avocado and coconut |
| Foods to Avoid | Grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, baked goods, sugar, sweetened drinks, starchy vegetables |
| Potential Benefits | Weight loss, improved blood sugar control, reduced belly fat, lower blood pressure, lower risk of metabolic syndrome |
| Potential Downsides | Constipation, low energy, insufficient nutrients (e.g. potassium, B vitamins, vitamin C), increased risk of heart disease |
What You'll Learn
No-carb diets are an extreme version of low-carb diets
Carbs are one of the three main macronutrients in food, along with protein and fat. They are the body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. Therefore, a no-carb diet consists mostly of foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
There is no strict rubric for a no-carb diet. Some people who follow it may also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut. These foods have some carbs but are high in fiber, resulting in only a minuscule number of digestible or net carbs. A no-carb diet can be more restrictive than a ketogenic diet, which limits carb intake to fewer than 20-50 grams per day and encourages getting 60% or more of daily calories from fat.
The no-carb diet is similar to the keto diet in that it is high in fat and protein. However, unlike keto, the no-carb diet doesn't offer guidelines for how much protein or fat to consume. It is also more restrictive than other low-carb diets such as the Atkins, South Beach, and Paleo diets, which allow for some carb intake.
There are several potential benefits and risks associated with a no-carb diet. On the one hand, it may boost weight loss, heart health, and blood sugar control. On the other hand, it may reduce energy levels and increase the risk of nutrient deficiencies, constipation, and other health issues. It is also unlikely to be sustainable long-term due to its restrictive nature.
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No-carb diets are highly restrictive and unsustainable
No-carb diets eliminate all carbohydrates, including whole grains, fruits, and vegetables. This means that no-carb dieters miss out on a wide range of essential vitamins, minerals, and fiber, which are important for gut health and the microbiome.
The no-carb diet is also very high in fat and can increase the risk of heart disease. It is not well-researched for safety and is therefore not recommended for those with eating disorders, children, cholesterol hyper-responders, and pregnant or nursing people.
The no-carb diet is also likely to be unsustainable in the long term. It is very challenging to follow, especially around holidays and social outings, and is likely to be followed by weight regain.
Instead of a no-carb diet, it is recommended to gradually reduce refined carbs, keep healthy carbs, and decrease overall calorie intake.
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No-carb diets can lead to constipation and low energy
A no-carb diet is an extreme version of a low-carb diet. It involves cutting out carbohydrates as much as possible, including whole grains, fruits, and vegetables. Instead, a no-carb diet focuses on consuming foods high in protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
Constipation
Constipation is a common issue for people on no-carb or low-carb diets. This is because carbohydrates like fruits, whole grains, and starchy vegetables are some of the most common sources of fiber in our diets. Fiber is essential for maintaining regular bowel movements, and when these fiber-rich foods are restricted, it can lead to digestive issues like constipation.
Additionally, a no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fiber-rich plant foods.
Low Energy
Carbohydrates are the body's primary source of energy. When you drastically reduce or eliminate carbohydrates from your diet, it can lead to low energy and fatigue. This is especially true if you also increase your physical activity, as your body will have a harder time keeping up with the energy demands.
Furthermore, some people may experience what is known as the "keto flu" when starting a no-carb or very low-carb diet. This involves symptoms such as headaches, fatigue, tiredness, and nausea, and usually occurs during the first week of the diet as the body adjusts to the new way of eating.
To prevent or alleviate constipation and low energy on a no-carb diet, it is important to ensure adequate fiber intake from non-starchy vegetables, nuts, and seeds, as well as staying properly hydrated by drinking enough water.
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No-carb diets can increase the risk of nutrient deficiencies
Secondly, a no-carb diet can lead to increased urination, which can result in the loss of important electrolytes such as sodium and potassium over time. This can further contribute to nutrient deficiencies. Additionally, the exclusion of fruits, most vegetables, beans, and whole grains in a no-carb diet can result in a very low fibre intake, which is essential for maintaining regular bowel movements and promoting digestive health.
Furthermore, the long-term impact of a no-carb diet is unclear, and research on this topic is limited. One study found that eating only animal proteins did not cause many negative side effects, but some individuals developed higher LDL ("bad") cholesterol levels. Another study suggested that calcium levels may become compromised over time if following a diet devoid of plant-based sources of calcium.
It is worth noting that including some low-net carb foods, such as non-starchy vegetables, nuts, and avocados, in a no-carb diet can help improve nutrient intake and reduce the risk of deficiencies. However, completely eliminating carbs is highly restrictive and most likely unnecessary, as the same benefits can be achieved through less restrictive means, such as gradually reducing carb intake and decreasing overall calorie consumption.
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No-carb diets may cause short-term weight loss, but it's mostly water weight
A no-carb diet is an extreme version of a low-carb diet. It involves eliminating almost all carbohydrates from your diet, including whole grains, fruits, starchy vegetables, legumes, milk, and yogurt. Instead, a no-carb diet focuses on consuming foods high in protein or fat, such as meats, fish, eggs, cheese, oils, and butter. While a no-carb diet may lead to short-term weight loss, it is important to understand that this weight loss is primarily due to a decrease in water weight.
When you drastically reduce your carbohydrate intake, your body quickly loses weight, but this initial weight loss is mostly water weight. This is because carbohydrates are stored in the body as glycogen, and each gram of glycogen is bound to three grams of water. So, when you cut down on carbs, your body not only burns through the glycogen stores but also releases the water that was bound to them. As a result, you may notice an increase in urination and a significant loss of water weight during the first few weeks of a no-carb diet.
However, it is important to note that this water weight loss is not indicative of long-term weight loss. Once your body enters ketosis, which typically takes a few weeks, your weight loss will likely slow down. At this point, your body starts burning more stored body fat, which leads to more sustained weight loss.
While a no-carb diet may lead to short-term weight loss, it is highly restrictive and challenging to maintain. It may also lead to constipation, low energy levels, and nutrient deficiencies. Therefore, it is generally recommended to gradually reduce carb intake and focus on decreasing overall calorie consumption for more sustainable weight loss.
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Frequently asked questions
A no-carb diet is an extreme version of a low-carb diet. It eliminates almost all carbohydrates, including whole grains, fruits, starchy vegetables, legumes, milk, yogurt, pasta, bread, and baked goods. Instead, a no-carb diet focuses on foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
A no-carb diet may provide certain benefits, including short-term weight loss, improved blood sugar control, and lower blood pressure. It may also help reduce belly fat and the risk of metabolic syndrome.
A no-carb diet may lead to constipation, low energy, and insufficient nutrient intake. It can also be challenging to sustain due to its restrictive nature and lack of variety in food choices. Additionally, there is limited research on the long-term health impact of completely eliminating carbohydrates from the diet.
