Carbohydrate-free diet: what are the pros and cons of extreme low-carb?

What do you eat on a no-carb diet?

Protein

• Meat: beef, chicken, turkey, pork, lamb.
• Fish and seafood: salmon, tuna, mackerel, shrimp, squid, mussels.
• Eggs: whole or egg whites only (depending on preference).

Healthy fats

• Oils: olive oil, coconut oil, avocado oil.
• Nuts and seeds: almonds, walnuts, chia seeds, flax seeds (in moderation).
• Avocados: excellent source of healthy fats.

Low-carb vegetables

• Zucchini, spinach, broccoli, cauliflower, cabbage, asparagus, cucumbers, mushrooms, lettuce.

Dairy products (if tolerated)

• Low-carb cheeses: cheddar, mozzarella, brie, feta.
• Cream and butter.

• Unsweetened whole Greek yogurt (in moderation).

Alternative protein and low-carb foods.

• Protein powder: ideal for supplementing protein intake.
• Tofu and tempeh: for those following a vegan or vegetarian version.

Why is the no-carb diet fashionable?

• Promises of rapid weight loss: A carbohydrate-free diet tends to promote rapid weight loss, especially in the early stages, mainly due to the reduction of glycogen stored in the muscles and liver, resulting in significant fluid loss. This immediate effect, often perceived as a surprising result, has helped make this diet extremely popular.
• Celebrity support: Movie stars, athletes and influencers have helped make this diet iconic, displaying their "results" on social media and influencing thousands of fans to follow suit.
• "Miraculous" effects on energy levels: Some claim to feel more energetic and have greater stability in energy levels, avoiding the typical dips in fatigue associated with a diet high in sugar and carbohydrates.
• The association with ketogenic diets: The ketogenic diet, closely related to the low-carb approach, has gained enormous popularity, inspiring a vast production of books, recipes and culinary trends dedicated to the world of "keto-friendly" food.

What are the pros of a no-carb diet?

• Rapid weight loss: Reducing carbohydrate intake causes the body to use fat as its primary energy source, resulting in possible weight loss in a relatively short time.

• Blood sugar control: Reducing sugar and carbohydrate intake can help stabilize blood sugar levels, particularly in individuals with insulin resistance or type 2 diabetes.

• Reduced appetite: Low-carbohydrate diets prefer a higher intake of protein and fat, nutrients that generally induce a greater sense of satiety and help reduce hunger.

• Less water retention: A decrease in glycogen is associated with fluid loss and a feeling of lightness.

What are the cons of the no-carb diet?

• Lack of essential nutrients: Complex carbohydrates are a primary source of fiber, vitamins and minerals essential to the body. Their elimination from the diet can result in significant nutritional deficiencies.

• Energy dips and fatigue: Although some individuals may experience increased energy levels, it is more common to experience fatigue, difficulty concentrating and irritability, especially in the early stages.

• Yo-yo effect: Rapid weight loss tends not to be stable over time. Reintroducing carbohydrates back into the diet can result in rapid regaining of previously lost weight.

• Digestive problems: Insufficient intake of dietary fiber, typically found in whole grains, fruits, and legumes, can result in intestinal transit disorders, including constipation.

• Increased cardiovascular risk: A diet excessively high in protein and fat often results in high consumption of saturated fat, increasing the risk of developing cardiovascular disease in the long term.

In Brief

Low-carbohydrate diets can induce rapid initial weight loss and improve glycemic control in some individuals. However, prolonged adoption of such diets may result in undesirable side effects and nutritional deficiencies.

It is therefore recommended that a nutrition professional be consulted to assess the suitability of these diets in relation to one's specific physiological and pathological needs. Scientific evidence underscores the importance of a balanced and diversified diet, including complex carbohydrates, for maintaining optimal health.

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