What is the 0 Carbohydrate Diet and How is it Done? Sample Diet List

That carb diet is a more advanced version of the low carb diet. It is a nutrition program in which foods containing carbohydrates are completely cut out. It is also known as a no-carb diet or a no-carb diet. This diet is used to lose weight or manage certain health conditions.

The main purpose of this diet is to increase fat burning by eliminating carbohydrate sources in the body. It is generally not recommended for long-term use because carbohydrates are an important source of energy for the body.

So, is a 0 carbohydrate diet healthy? Should you choose this diet to lose weight? Decide for yourself by reading our article. Here is what you need to know about the 0 carbohydrate diet…

What is the 0 Carbohydrate Diet?

The 0 carbohydrate diet is a diet that aims to reduce carbohydrate consumption to zero. Since carbohydrates are the most important energy source for the body in a normal diet, in this type of diet the energy need is tried to be met from fat and protein.

The 0-carb diet is usually implemented to lose weight, increase energy levels, balance blood sugar or improve some health problems. However, this type of diet is difficult to implement long-term and carries some health risks.

Does 0 Carbohydrate Diet Make You Lose Weight?

0 carbohydrate diet definitely helps you lose weight. Since carbohydrates use stored glucose in the body as an energy source, limiting or completely cutting out carbohydrate consumption allows the body to use fat stores as energy and lose weight. The purpose of this diet is to accelerate weight loss and fat burning by enabling the body to obtain energy from fat stores.

How to Do a 0 Carbohydrate Diet?

To implement this diet, the following steps should be followed:

1. Stay away from carbohydrate foods: While following the 0 carbohydrate diet, you should remove all carbohydrate foods from your life. You should not consume foods containing carbohydrates such as white flour, sugar, rice and potatoes.
2. Choose healthy fats: You should choose healthy fats in this diet. Olive oilYou can use oils such as , avocado oil, coconut oil.
3. Watch your protein intake: Protein consumption has an important place in a 0 carbohydrate diet. You should get enough protein, but not excessive amounts. The fishYou should turn to protein sources such as meats such as chicken, turkey, eggs, yoghurt and cheese.
4. Eat plenty of vegetables: Since you need to restrict carbohydrate sources, vegetables play an important role. You can consume vegetables such as green leafy vegetables, broccoli and cabbage.
5. Pay attention to water consumption: Water consumption is an important part of any diet. You should take care to drink enough water daily.
6. Eat a moderate and balanced diet: When following that carbohydrate diet, it is important to consume foods in a balanced manner. You need to consume the appropriate amount of fat, protein and vegetables in a balanced manner, depending on the amount of energy you need.

0 Carbohydrate Diet List

You can take the following list as an example for a 0 carbohydrate diet:

Breakfast

• 3 slices of tomato
• 2 slices of cucumber
• 2 slices ham or smoked turkey
• 1 boiled eggs

Snack

• 10 almonds or walnuts

Lunch

• 1 serving of grilled or baked steak
• Side green salad (with vegetables such as lettuce, arugula, dill)

Snack

• 1 serving of yoghurt (unsweetened and carbohydrate-free)

Dinner

• 1 serving of grilled chicken or fish
• Steamed broccoli or mixed vegetables on the side

Snack

• 1 low-carb fruit such as an apple or strawberry

Not: This is just a sample list. You can make changes to the list according to your own needs. Water consumption is very important to support this diet, so be sure to drink plenty of water.

What to Eat on a 0 Carbohydrate Diet?

A 0-carb diet encourages the body to use fats instead of carbohydrates as an energy source. The following foods can be consumed while following this diet:

1. Oils: Healthy oils such as olive oil, coconut oil, avocado oil…
2. Meat and fish: Protein sources such as chicken, turkey, beef and pork can be consumed. Fish is also a healthy source of protein.
3. Sea products: crab, shrimp, oyster Seafood such as can be consumed.
4. Egg: Eggs are a food commonly consumed in low-carb diets.
5. Vegetables: Green leafy vegetablesLow-carbohydrate vegetables such as broccoli, zucchini, etc. can be consumed.
6. Dairy products: Full-fat dairy products such as full-fat yoghurt, cream cheese, and cheddar cheese can be consumed.
7. Oily seeds: Oily seeds such as almonds, walnuts, hazelnuts and seeds can be consumed.
8. Spices: Spices such as salt, black pepper, thyme and cumin add flavor to dishes.

What Not to Eat on a 0 Carbohydrate Diet?

The following foods are not consumed on a 0 carbohydrate diet:

• Cereals and bakery products: Foods such as bread, pasta, rice, bulgur, cake, pastry.
• Sugary foods: Candy, sweets, chocolate, ice cream, sugary drinks…
• Starchy vegetables: Starchy vegetables such as potatoes, corn and peas should be consumed in limited amounts.
• Fruits: Ripe fruits usually contain high carbohydrates, so it is better to consume them in limited quantities or not at all.
• pulse: Legumes such as lentils, chickpeas and beans contain high amounts of carbohydrates.
• sweetened dairy products: Foods such as yoghurt and sweet cheese with added sugar should not be consumed.
• Sauces: Ready-made sauces, ketchup, and sauces with added sweets are also rich in carbohydrates.

Benefits of the 0 Carb Diet

A 0-carb diet is a diet in which carbohydrates are almost completely restricted. One of the main goals of people who follow this diet is to lose weight. However, it would not be correct to say that this diet is beneficial. Because carbohydrates, which are our body's energy source, are very important for our health. 

Carbohydrates have many important functions. Carbohydrates provide energy, improve brain functions, are a source of fiber, strengthen the immune system, and help muscle development. For these reasons, a zero-carb diet may be detrimental to health in the long run.

0 Carbohydrate Diet Harms

We can list the health hazards of this diet as follows:

1. Lack of energy: carbohydrates It is the body's main source of energy. Zero carbohydrate intake limits the body's resources to meet its energy needs. As a result, there is a lack of energy and difficulties in daily activities.
2. Muscle loss: The body prefers to burn fats instead of carbohydrates to meet its energy needs. However, long-term zero carbohydrate intake can lead to muscle attack and muscle loss. This is an undesirable situation during the weight loss process.
3. Nutrient deficiencies: Carbohydrates are also a source of fiber, vitamins and minerals. Zero carbohydrate intake prevents the body from absorbing these nutrients as well and can lead to nutrient deficiencies.
4. Metabolic effects: Limiting carbohydrate intake leads to a state in the body called ketosis. Ketosis is a process by which the body converts fat into energy. Long-term ketosis can disrupt the acid-base balance in the body and lead to kidney problems.
5. Psychological effects: A zero-carb diet may cause some individuals to experience low energy levels, irritability, restlessness, and depression It may cause psychological effects such as:

Is it possible to follow a 0 Carbohydrate Diet?

Due to the harmful effects listed above, the zero carbohydrate diet is a type of diet that should not be preferred as it may cause health problems in the long term. Low-carb diets are not sustainable, and eliminating carbohydrates completely is unhealthy for maintaining a balanced diet in the long term.

A nutrition program based on balanced and diverse nutrition principles gives healthier results.

References: 1, 2, 3, 4