A no-carb diet is a way of eating that eliminates digestible carbs as much as possible. 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. Unlike most weight loss diets that usually rely on calorie counting and/or strict portion control, no-carb diets result in weight loss by focusing primarily on the reduction of carb-containing foods.
Here are some details about a no-carb diet plan:
Foods to Eat
- Meat, fish, poultry, and healthy fats
- Non-starchy vegetables (those low in net carbs): broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
- Nuts and seeds (those low in net carbs): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- High-fat fruits: coconut, avocado
- Zero-calorie beverages: water, black coffee, and plain tea
Foods to Avoid
- Grains: rice, farro, barley, quinoa, wheat, bread, pasta
- Sweets and baked goods: cakes, cookies, candy, sodas, sugary drinks
- Fruits: apples, oranges, bananas, berries, kiwi, pears
- Starchy vegetables: peas, corn, squash, potatoes
- Beans and legumes: black beans, kidney beans, chickpeas, lentils
- Dairy: milk and yogurt
- Condiments with added sugar: ketchup, barbecue sauce, salad dressings
- Alcohol: beer, wine, liquor, sugary mixed drinks
It is important to note that a no-carb diet is highly restrictive and eliminates several food groups, which can lead to nutrient deficiencies if not carefully planned. It is also important to check the ingredients label of foods to find options that fit into the diet, as some "zero-carb" products may contain up to 1 gram of net carbs per serving.
While a no-carb diet can result in weight loss, it is not recommended to maximize carb restriction for health or weight loss. A balanced diet that includes a variety of nutrient-dense foods is generally recommended for overall health and well-being.
