A no-carb diet is typically the first phase of a low-carb diet such as Atkins, South Beach or other modifications of ketosis-based weight-loss plans. The no-carb phase consists of planning meals that contain no carbs. In this phase, you will consume only meats, cheeses, certain nuts and water. The important aspect of the no-carb diet is to eliminate any foods with hidden carbohydrates. These foods include fruits, many vegetables, breads and snack foods containing wheat, corn and other starch-based ingredients.
How Carbohydrates Work
According to the United States National Library of Medicine, carbohydrates are the most important source of energy for your body. By turning carbohydrates into glucose, or blood sugar, your body feeds its cells, tissues and organs with sugars. Extra sugars are stored in the muscles and the liver. Carbohydrates come in two varieties: simple and complex. Complex carbohydrates usually are good sources of fiber and can be found in legumes, beans, whole grains and starchy vegetables. Simple carbohydrates are found in processed foods, fruits, dairy products such as milk and refined foods containing flour.
No-Carb Phases of Low-Carb Diets
The purpose of the no-carb diet is to put the body into a state of ketosis, in which it burns body fat, rather than carbohydrates, for fuel. A no-carb diet is typically the first phase you will endure in a low-carb diet, such as the Atkins Diet or the South Beach Diet. According to the Mayo Clinic, in the Atkins Diet, you will typically consume 20 or fewer grams of carbohydrate per day. The theory behind this type of eating is to allow the body to burn its own fat for energy rather than burning the sugars from carbohydrates.
Foods That Are Allowed on a No-Carb Diet
The following foods are allowed when you are in a phase of a diet that allows fewer than 20 g of carbohydrates per day. As usual, always discuss your plans with a physician before severely altering your diet, as cutting out nutrients can cause deficiencies and illnesses in some dieters. Foods that contain few or no carbohydrates are lean proteins, such as beef, chicken and fish; olive oil; salad greens; low-starch vegetables, such as broccoli; eggs; and almonds and other low-carb nuts. Later, in other phases of the diet, more complex carbohydrates are allowed and you can reintroduce fruits, vegetables and some whole grains to your diet.
Warnings
According to the editors of Fitness Magazine, any diet that cuts out valuable nutrients and vitamins can lead to deficiencies and poor health. Editors warn that if you are on a low-carbohydrate diet, you may be losing valuable Vitamin E, magnesium and thiamine. You should consume low-fat cheese, yogurt and milk, and make sure to include fatty fish such as salmon in your diet.
Additionally, the Mayo Clinic warns that ketosis, a condition you may endure during a no-carb phase of a diet, can cause dizziness and weakness. Additionally, high levels of saturated fat in the diet can raise cholesterol and have even been linked to cancer. Always consult a physician before entering a new diet plan and gather information about the length of time no-carb dieting is safe for your particular body, age and activity level.
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