Cutting carbohydrates from their daily diet is a popular way people use to meet their weight loss goals. No carbohydrate for a specific time period will change the energy supply and recruitment in the body and bring in physical and mental changes.
No carb diet is an extreme approach to low-carb dieting. The idea is to have a carb intake in the form of fruits, whole grains, and vegetables. Some studies have shown that reducing carbohydrates from meals can help to shed weight. But complete elimination is an unnecessary aspect.
What Is A No-Carb Diet?
Zero carb diet is just like what it sounds- it is a diet that restricts the use of carbohydrates and keeps it as low as possible. It might be similar to an Atkins or keto diet but there are differences. The Atkins diet restricts the users to consume only 20 to 100 gm carbs a day. The aspect of net carb is an important factor in this case. The Keto diet is another approach that restricts carb intake to 50 gm or less per day. The Keto diet emphasizes consuming high amounts of fat and medium protein consumption.
The zero-carb diet aims for the users to go on carbohydrate deficit food. But it does not have any detailed procedures on protein vs fat intake amount. The blog will provide a detailed approach to 3 days of a carb diet.
Knowledge Is The Key
Before you switch to no carbs for 3 days for weight loss, there are things you must know about carbs. Refined carbohydrate-rich foods like bread, pasta, and white rice work like fossil fuels. Why they are so popular is because they are cheaper and contain lots of energy. However, the scientific consensus is that over-relying on refined carbohydrates will have a bad ending just like fossil fuels.
As many people are interested in eliminating carbs from their diet to lose weight, there are some depths behind the idea. Anecdotal and scientific researches reflect that the strategy is good and can help to drop pounds. But carbohydrates are not only found in foods discussed above. Carbohydrate is a nutrient that is hidden in fruits, vegetables, nuts, milk, legumes, and others. As this is the case, it is practically inconceivable to cut curbs and make them zero.
The idea in this case is to discard the refined carbs and limit the intake of good or complex carbs named above and consume butter, bacon, and bourbon as per your liking.
Here are the effects which you might feel when you start a 3-day no-carb program.
Experiencing low-carb flu
When you are going for a no-carbs weight loss program, your body energy generating patterns will change as the intake of nutrients will change. There will be an initial slew of unpleasant experiences through side effects which will feel like you are facing something nasty. In the worst side effects, you might experience fatigue, weakness, dizziness, headaches, irritation, and nausea which can last for a few days or a few weeks.
The human body follows a fuel hierarchy. When given the choice the body automatically stores glucose and stores glycogen first and fat follows it. But if the chain of fuel intake breaks, the body will start burning muscles by cannibalizing. The body is intelligent enough to create its favorite food if any supply is not provided. The process is known as gluconeogenesis and it takes place when carbs are depleted and protein remains high. In this situation, the liver will draw amino acids from protein and develop glucose from it. It is evidence of how much the body is fond of glucose.
When your no-carb no sugar diet becomes a habit, after a few days, the body goes into a state of ketosis. In the process, small carbon fragments called ketones are released in the blood as the body is burning fat instead of carbohydrate. Going into ketosis does not assure loads of energy which is touted as one of its many benefits.
But one thing is sure the adaptive period of zero carb diet can be uncomfortable. Your body might feel like there is less gas in the tank when involved in physical activities. The body will start running on ketones which will be achieved by bursting the fat cells. Fat is a comparatively slower form of fuel compared to glucose. However, you might not feel anything for three days. The body takes time to recognize the changes in diet patterns.
The body will lose water weight first
As you will begin with the weight loss no carbs program, the first thing which will happen is if pants will be getting loose immediately. A three-day program might not show the same result but it will take more than 3 days to feel the results.
The major reason behind this change is that water weight will be shaded first as carbs hold a lot of water. Food is a rich source of water that is absorbed by the body. The other reason is that when glucose will be gone, the body will look for stored glucose forms. The stored form is known as glycogen and when it metabolizes it uses water. It is a reason why on a low-carb diet, the body water is lost first. The loss is because the stored glycogen is releasing water.
But you must not be satisfied or feel discounted due to lack of results. You must be patient to go ahead with the no-carb program. Water loss in a low-carb diet can be significant. There can be up to five, ten, or fifteen pounds in many cases. It must keep you motivated to stick to the program and maintain your workout effectively. Take it as a preview of changes that can happen once you are dedicated to doing something good for your body.
Fat burning results?
Studies by the British Journal of Nutrition concluded that people who were given a low-carb ketogenic diet had the most weight loss in the long term compared to a low-fat diet. The study suggested that low-carb diets can be an efficient tool that can help to bring down the rate of obesity. Once the water weight is reduced, it will slowly start burning the fat stored in the body to draw energy. This is where the production phase for the weight loss no carb approach starts. You will feel the results of fat burning when the body will deplete the water weight in the body. The aim is to deplete the intake of carbs so that the body starts cannibalizing the fat stored in the body to draw energy.
Though prevalent among a few people, ketones released in the body which fuel a keto-adapted body are released through the breath which can smell like acetone or rotten fruit. The other reason for bad breath is persistent dry mouth due to lack of water. Hence, this situation can be a reason why there can be bad breath.
Also read: Healthy Meal Plan for 7 Days
Benefits From 3 Days No-Carb Diet
Long story short, scientifically proven benefits can be drawn from your no carbs, no sugar diet. The benefits are almost similar to keto and any other low-carb diets. It is a fact that when people follow a low-carb diet falls for the initial results of weight loss. No-carb dieters must also know the potential benefits of a carb diet. It includes improvement in insulin sensitivity and blood sugar levels.
A low or zero-carb diet is only sometimes important for enhancing insulin resistance or managing blood sugar level. Clinicians and doctors rather recommend moderate carbohydrate intake at predictable intervals. They also suggest an increase in the intake of fiber, balancing out major nutrients like carbohydrates, protein, and fat.
One factor that works in favor of a low or zero-carb diet is that protein and fats are satiating. Protein and fats contain more filling nutrients and people who are accustomed to eating more, can experience a decrease in food intake, cravings, and appetite. This dynamic works in favor of people who are eager to lose weight and want to succeed in the plan.
Mind The Downsides
No diet plan is absolute and it will have some downsides. Humans as a species have the genetics of having a varied diet. Consuming a variety of food is the best approach to ensure that all the nutrients are supplied to the body as per its need. For example, plant-based food will provide you with a rich source of vitamins, and minerals like vitamin C, potassium, and many B vitamins.
Elimination of plant-based food will make it harder for the body to find each of its important nutrients. Hence, there is a chance that the body will go into a nutrition deficit phase. Besides, a no-carbs diet is very low in fiber which is important for the regulation of digestion. Lack of fiber will bring deficiency in terms of healthy gut bacteria and cholesterol management. Therefore, a high intake of fiber is associated with a low risk of heart disease and cancer.
No-carb diet is low in heart-healthy fats like monounsaturated fats which are linked with a low risk of heart disease. Certain types of fish are rich in Omega-3 fatty acids like salmon, tuna, and types of unsaturated fats which are found in plant products like nuts, seeds, olives, and avocado.
No-carb diets, like any other restrictive diets, eventually develop to foster an unhealthy relationship with food. It forces someone down a path of disorderly eating. Eating disorders are among the mental health issues which have the highest mortality rate. People who have eating disorders are not to follow this type of diet.
List Of Foods To Boost Your 3-Day No-Carb Diet
A no-carb diet requires detailed meal planning to confirm that you’re getting the necessary nutrients without consuming any carbohydrates. For this, you can go with a plate of food which is mostly lean protein and non-starchy vegetables. Here are some of the items that contains zero or a low carb count which you can enjoy during your no-carb diet.
- Cream cheese,
- Butter and lard
Some can allow for leafy vegetables like spinach and lettuce. This case is a matter of argument as some dieticians do not recommend using non-starchy vegetables like leafy greens. Some beliefs argue a no-carb diet means zero carbo-hydrate which restricts the use of plant-based foods. While others can include low-carb vegetables like spinach, and lettuce.
Avoid These Foods For Three Days To Get The Best Results From A Carbs Diet
Well, there are foods that you cannot include in your weight loss no carbs program. Usually, a no-carb program will eliminate the use of plant-based vegetables as all plants contain some type of carbohydrates.
- Starchy vegetables
- Legumes as they also contain carbs
- Yogurt and milk. (They are a rich source of protein but contain lactose. It is a type of carbohydrate which means yogurt and milk are a complete no go)
Tips To Enhance Your No Carbs For 3 Days For Weight Loss
Here are some tips which will help you to gain better results.
- Exercise in the morning before breakfast. It will force the body to burn stored fat instead of the food eaten the previous day. To enhance bursting the fat, you can take Pu-tea which can lower the fat concentration in the blood.
- Begin the day with high-protein, high-fat food which can include Greek yogurt, scrambled egg with vegetables, or chia pudding. They will keep you full for the rest of the day.
- Begin the diet plan with swaps that are natural to you. Trading the white bread with the whole grain can help in the process. If you still feel hungry between meals, get raw nuts as snacks. Nuts are full of fiber and healthy fat and they won’t inject carbs into your diet plan. Since they are fiber rich, they will promote digestion.
- Fiber-rich complex carbs are hard on the body and take a long time to digest. It prevents blood sugar spiking which leads to the release of insulin. The idea is to keep blood sugar levels low and steady. It will help to keep the tissues insulin-sensitive which is good for the body.
- When you crave snacks, replace the vending machine dispensing snacks with protein-rich snacks to fuel the body and acquire stable energy for the afternoon.
- As per medical research, the lowest amount of safe carbohydrates is 50 gm daily. Try to maintain this minimum requirement if you do not want to feel weak. You would just need one cup of oatmeal and half a banana to fulfill it.
You need to count the number of carbs you consume on a typical day. Before you indulge in a 3-day no carbs diet for weight loss, you need to know whether the amount of carbs you consume is healthy or unhealthy. Instead of being driven by peer pressure, it is better to be data-oriented.
Fibers in diet are not calculated as carbohydrates. So, fiber grams can be eliminated from the total number. You can use any free carb calculator app available online.
There are many weight loss apps to help you battle your weight. Some will direct you to exercise so that you might burn calories and lose weight, others provide meal plans and will also recommend foods for each day of the week in order to help you maintain a healthy diet.
Here is a myth breaker. Achieving results from a 3-day no-carb diet varies from person to person. If your body is highly sensitive to food changes, you might find the effects on the body. But in most cases a 3 days no-carb diet will act as a beginning to the practice. To achieve long-term results you have to continue the diet for at least 2 weeks. Once the side effects will start to show, you can be assured that your no-carb diet is working with your body. The side effects can cause constipation, headache, and muscle cramp as the diet absorbs excess water from the body. Do not panic as the problems would go as the body adapts to the diet pattern.
Frequently Asked Questions
What Is The Best No-Carb Food Without Sugar?
Spinach, celery, Salmon, Cucumber, fish, kale, etc. These foods are low in carbohydrates and have additional nutritional benefits like omega-3 fatty acids from fish like Salmon and fish. Spinach is very low in carbohydrates and can be used either in a salad or with eggs. Celery is a storehouse of water and adds crunch and flavor when used in any dish. One cup of Kale will supply the body with Vitamin A, Vitamin C, and calcium.
What Effect Does No Carb Have On Your Body?
Severe limits in carb intake cause the body to break down the body fat into ketones which provide energy. The process of ketosis will cause side effects like bad breath, headache, fatigue, and weakness.
Can A Zero-Carb Diet Help To Lose Belly Fat?
Going for a zero-carb diet can be beneficial for losing fat. But spot reduction is something that is a myth. Rather you can consider consuming carbs under 50 gm each day to lose weight and prevent the risk of type 2 diabetes and women with polycystic ovary syndrome.
How Long Can I Follow A Low-Carb Diet?
Some people have been successful in weight reduction by following a keto diet for a long period. However, researchers find an optimal period of 6 months to be on a zero-carb diet before you can introduce a safe limit of carb intake.
How Fast Can I See Results For A Low-Carb Diet?
In general, the idea should be to stick with a calorie-deficit diet of around 500 calories a day. At this given rate, one must be able to see a generous weight loss after 10 to 21 days. Some might have results sooner, or some can have resulted in a longer time.
Does Drinking Water Help In Weight Loss?
According to some research, water can assist in weight loss. It helps to suppress appetite, enhance the metabolism in the body, and ensure that exercising becomes easier and more efficient. All effects combined will contribute to the results on the scale.