When I hear this question, my initial response is: “Why ‘no carb’ diet in the first place?”.
In most cases, I realise there’s a lack of clarity on what carbohydrates actually are, so let’s start right there!
All carbs are not created equal…
…they break down and release sugar into the bloodstream at different rates.
This primarily depends on the source of carbohydrate as well as what the other macronutrients of the same meal are. Successful versus unsuccessful eating for fat loss on a diet containing carbs drastically depends on your carb source and plays a critical role in achieving your body composition goals.
Let’s keep this super simple, looking at the table of the types of carbohydrates and a few examples below ans also lets find out what can you eat on a no carb diet:
– Refined Carbohydrates: pastries, cakes, white bread, white rice, cereals.
– Simple Carbohydrates: fruit, juices, sodas, milk, choc, sweets.
– Complex Carbohydrates: oats, brown rice, potatoes, legumes, yams.
– Fibrous Carbohydrates: vegetables – especially green vegetables.
You may be thinking that oats, brown rice, potato and legumes contain fibre, right? Yes, that is 100% correct!
There is an overlap between certain foods and vegetables being regarded as complex carbs although they contain fibre…
…so, to be clear, ALL vegetables contain fibre.
Vegetables falling into the complex carbohydrates category are usually higher in calories than those falling into the fibrous carbohydrate category.
Can you see that all carbohydrates are not created equal?
Now let’s answer the question “What can you eat on a “no carb” diet?”.
Now that you understand what carbohydrates are, you are left with eating PROTEIN and FAT on a “no carb” diet. In other words any foods that you can classify in the table above would NOT be allowed on a “no carb” diet.
Do “no carb” diets really work? Yes, they do work.
“No carb” diets work fastest when your other macronutrients, total calories, supplementation, cardio and weight training are on point.
When you hit the nail on the head on all these points your body goes into a state of ketosis. What this means is that your body uses fat as its primary fuel source instead of carbohydrates, which is the body’s first fuel choice.
In my professional opinion having 100% success rate with my clients, from a nutrition and health perspective, I most definitely DO NOT recommend you follow this route.
This applies to the average person needing to shed body fat, whether that is 10lb or 30+lb.
Not even competitive athletes are on “no carb” diets!
When we are off the mark hitting our physique goals and a show is rapidly approaching then this is a last resort, only followed for a short stint.
“No carb” diets are too extreme for people to sustain long term… PERIOD! You will crash and burn.
Here’s Alvina’s Carbohydrate Rules for Fat Loss Success:
– Rule 1: Cut all refined carbohydrates.
– Rule 2: Eat complex carbohydrates with your post workout meal.
– Rule 3: Eat fibrous carbs with every meal – yes, this means breakfast as well.
– Rule 4: One portion of simple carbs – ONLY fruit or organic whole milk – post workout.
This would be for maximum results in the shortest period of time while maintaining your sanity, not feeling deprived being on a “diet”.