According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," carbohydrates are sugars which the body either uses for energy or stores as fat to be used for energy later. Carbohydrates can be simple or complex and affect the digestive system in different ways. There are many no-carb diets on the market that tout the benefits of weight loss. Eating a no-carb diet means finding high-protein foods that can serve as an energy source.
Meat
"Meat is going to be the No. 1 thing on your grocery list if you're on a no-carb diet," says registered dietitian Kim Dorval of Bedford, New Hampshire. Meat will be the major portion you consume during each meal and will be the best way to get your daily protein intake. "Essentially, meat is going to fill the spots where you'd normally eat carbs." Dorval adds that consuming a high-protein diet will also lead to more muscle and allow you to drop fat, as your body will turn to fat reserves as a means of energy instead of carbohydrates. Burning fat means you lose weight.
Vegetables
Most no-carb diets will include vegetables as a way to get healthy nutrients without consuming a lot of calories. Vegetables are also high in fiber, meaning you feel full faster to avoid overeating. Fiber also helps cleanse your digestive tract and provides regularity among bowel movements. You can eat vegetables alongside meat as part of a healthy, no-carb meal, or eat them as an entire meal themselves, such as in a large salad or sandwich. "Veggies are going to be where you get a lot of hydration, fiber and mineral and vitamins," says Dorval. "Make sure you know which vegetables have zero carbs, like spinach, lettuce and broccoli, and which ones have carbs, like potatoes and some squashes. "
Cheese
Many cheeses come in low-carb or zero-carb varieties. According to "Exercise Physiology: Energy, Nutrition and Human Performance," Monterey Jack has only 0.1 g of carbs per three slices, while cheddar and muenster each have a very low-carb count. Pairing a no-carb or low-carb cheese with vegetables and sliced meat in a sandwich or combining the three in a salad offers a healthy, filling meal that someone on a no-carb diet can eat on a regular basis. "Cheese is a dairy product, so it does have fat, but that can be avoided if you buy low-fat or no-fat versions," says Dorval. "You just need to eat cheese in moderation, and you'll avoid excess caloric intake without hurting your no-carb diet."
References
- Kim Dorval, RD; Nutrition in Motion; Bedford, New Hampshire
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
Member Comments