Example of a diet without carbohydrates

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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Diet without carbohydrates

I would prefer not to spend too many words on the carbohydrate-free diet since, from every point of view, it represents an incorrect, senseless and harmful practice.
Let's start by specifying that:

although not defined ESSENTIAL by virtue of our partial hepatic capacity to produce them (neoglucogenesis from glycerol, amino acids and lactic / pyruvic acid), in HUMAN nutrition, dietary carbohydrates are in any case ESSENTIAL molecules for the body; in MY opinion, the most correct wording to define carbohydrates would be SEMI-ESSENTIALS (as well as for some amino acids), since their scarcity in the diet plays a LIMITING role only within certain supplies and in relation to the level of physical activity of the subject.

Carbohydrates are simple or complex energetic macronutrients (3,75kcal / g), present more in foods of vegetable origin (glucose, fructose, starch) than in those of animal origin (glycogen, lactose); in this regard, it must be clear to all readers that (regardless of the current of thought and food philosophy) it is NOT possible to exclude carbohydrates from the diet since, among the various molecules essential to the body, several reside ONLY (or mainly) in foods of plant origin; therefore, taking care to reach the recommended rations for these micro and macro elements, it would be IMPOSSIBLE to completely disregard the intake of carbohydrates in the diet.
In order not to risk being repetitive, I suggest readers to investigate the consequences of a low-carbohydrate diet in the articles: Low-carb diet, Low-carb diet: sports performance and cardio-vascular risk, Low-carb diet: effects in the short term and long term.
The molecules whose contribution is absolutely bound to the presence of vegetable carbohydrates are:

• Dietary fiber, viscose and non-viscose
• Vitamin C, β-carotenes, phenolic compounds, chlorophylls, phycobilins (other antioxidants) etc.
• Phytosterols-phytoestrogens
• Prebiotics etc.

The molecules whose contribution is partially linked to the presence of vegetable carbohydrates in the diet are:

• Folic Aid, vit. K, vit. AND
• Potassium (K) and magnesium (Mg)

NB. Recall that many vitamins present in large quantities in vegetables are available in the animal liver (offal) as a reserve organ; however, vegetables and fruit are the only foods that allow the structural integrity of the THERMOLABLE nutrients to be maintained, otherwise partially inactivated by cooking the offal.
The carbohydrate-free diet is a highly restrictive, NOT healthy diet, usually used in the definition / muscle cutting of bodybuilding / body-building. Fortunately, to date even the major exponents of the category advise against adopting a diet without carbohydrates ... but it seems that habits die hard!

Useful supplements to the carbohydrate-free diet

Paradoxically, the most useful supplement on a carbohydrate-free diet would be the carbohydrate-based one! A maltodextrin product in support of training could allow a bodybuilder to maintain health for longer. For the rest, it would be advisable for those who practice diets without carbohydrates to supplement with dietary fiber enriched with prebiotics, multivitamins with a prevalence of ascorbic acid, carotenoids and tocopherols, and mineral salt tablets with a prevalence of potassium and magnesium.
Those who train could benefit from the anti-catabolic action of branched chain amino acids (BCAAs) to be taken before, during and after training.
NB. Protein powder food supplements are often chosen to allow for ease of consumption and / or variability in food choices.

Carbohydrate Free Diet: example

NB. Reiterating that the carbohydrate-free diet is a totally unbalanced and potentially harmful diet, in the following example an example will be shown characterized by the absence of foods with a prevalence of carbohydrates trying to make at least 30g / day (essentially consisting of fructose and lactose) , getting as close as possible to 30g / day of dietary fiber (recommended ration).

• Amateur bodybuilder tends to be endomorphic with 14% fat mass which must reach about 9%; he trains 3 times a week and does a sedentary job.

Carbohydrate Free Diet Example - DAY 1

Carbohydrate Free Diet Example - DAY 2

Carbohydrate Free Diet Example - DAY 3

Carbohydrate Free Diet Example - DAY 4

Carbohydrate Free Diet Example - DAY 5

Carbohydrate Free Diet Example - DAY 6

Carbohydrate Free Diet Example - DAY 7