A no-carbohydrate diet will not include any sugar. And it will most likely contain a lot of protein. Only two types of food -- pure protein and fat -- do not contain carbohydrates. Everything else, from fiber-rich whole grains to empty-calorie candy, does. You could eat steak by the pound and drink olive oil by the quart on a high-protein-no-sugar-and-no-carbs diet. But such a diet poses many risks with no discernible benefits. Talk to your physician before starting a new diet.
Protein Needs
To begin with, you don't need that much protein in your diet. Most adults need just 5 oz. to 6 oz. a day, and some can stay healthy with about 2 oz. If you're a serious athlete or muscle builder, you'll need more protein but, if you don't include some carbohydrates in your diet, you'll lack the energy to run marathons or lift weights. Protein helps build and repair muscle tissue, but carbohydrates provide energy to get your body moving.
No Carbohydrate
On a no-carbohydrate diet, your menu could include fish, chicken, pork, beef, turkey and eggs. You could cook this protein in any kind of fat -- butter, margarine, shortening or canola oil -- but could not add any type of breading or sauce to your meat. You would need to skip most condiments -- ketchup, mustard and mayonnaise contain carbohydrates. Your diet would not include all types of protein either. Proteins such as cheese, milk, beans and nuts also contain carbohydrates.
Cholesterol and Saturated Fat
If your diet includes nothing but animal protein, you could easily consume unhealthy amounts of cholesterol and saturated fat. A single egg contains 212 mg of cholesterol and a 1/2 lb. hamburger contains 16 g of saturated fat. A heart-healthy diet includes no more than 200 mg to 300 mg of cholesterol and no more than 16 go to 22 g of saturated fat daily. To keep cholesterol and saturated fat within recommended guidelines, eat egg whites -- only the yolks contain cholesterol -- and fish such as tuna and halibut.
Healthy Diet
A healthy diet includes carbohydrates. Carbohydrates that contain soluble fiber -- oatmeal and kidney beans, for example -- can help you lose weight and lower your blood pressure, cholesterol and blood sugar levels. Fruits and vegetables also provide fiber as well as vitamins and minerals. Dairy products provide calcium and nuts provide both protein and healthy fats. Feel free to skip refined carbohydrates -- sugar, white bread, cookies and cake -- but complex carbohydrates can help you reach your weight and fitness goals without jeopardizing your health.
References
- American Diabetes Association; Food and Fitness; Lean Meats
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; Feb. 22 2011
- United States Department of Agriculture: My Pyramid
- University of California San Francisco Medical Center; Cholesterol Content of Foods; Feb. 2 2011
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet, Nov. 19, 2009
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