Carb is an abbreviation of the word carbohydrate; This basic food group contains:
- Sugars: Among its sources are white sugar and honey.
- Starches: from its sources are whole grains; Like whole wheat.
- Fiber: Its sources include vegetables, fruits, and whole grains.
Carbohydrates are the main energy source for the body, and it is recommended that carbohydrates constitute 45-65% of the total daily calories. If a person consumes 2000 calories per day, carbohydrates will constitute 900-1300 calories, and the minimum amount of carbohydrates ranges from 20 to 57 grams.
What does zero carb mean
A zero-carb diet is described when it does not contain any carbohydrate sources. Such as the meat-based diet (in English: the Carnivore Diet), which some people follow, thinking that it helps to lose weight, or improve certain medical conditions.
Zero carb diet and weight loss
Does the Zero Carb Diet lose weight?
It is worth noting that the zero-carb diet and similar diets do not have sufficient scientific studies to fully show the long-term damage, just as there is no scientific evidence to prove its benefits, however it may lead to weight loss, because it:
- It depends on eating meat rich in proteins, which may reduce appetite and increase the metabolic rate, which stimulates the loss of body fat.
- It contributes to reducing the intake of all sources of simple sugars; Such as sweets, soft drinks, and others.
However, it is not required that all carbohydrates be excluded in order to obtain these benefits.
Reasons why this diet is not suitable for weight loss
There are some reasons why these diets may not be suitable for weight loss, including the following:
- Weight loss is not necessary. When following this diet, the body may enter a state of ketosis. That is, it replaces carbohydrates with fats to produce energy, which means burning fats, but increasing protein intake may lead to exit from this stage.
- Most of the weight that is lost in the first period of following this diet is not from fat, but rather from the loss of water and muscle.
- The results of these diets are often for a short period, and the lost weight is often regained after completing the diet. This is because it does not solve the reasons that led to weight gain. such as overeating.
- There are many harms that this diet may cause, which are described in the next paragraph.
The effects of the zero carb diet and precautions for use
Side effects of the zero carb diet
There are some risks and side effects that can be associated with following a diet based on meat, devoid of carbohydrates for long periods, including:
- Increased risk of some diseases: Eating large amounts of meat is associated with an increased risk of some diseases. such as heart disease and diabetes.
- Nutrient deficiencies: These diets exclude entire food groups, which can lead to deficiencies in vitamins, minerals, and more.
- Effect on the digestive system: This is because it is devoid of fiber, which increases the risk of constipation, and fiber stimulates the growth of beneficial bacteria in the intestines, and reduces the risk of colon cancer.
Cautions of using the zero-carb diet
Although it is not recommended to follow this diet for all people, there are some groups that are strictly prohibited from following it, including the following:
- Kidney patients: Following a high-protein diet worsens their condition.
- Pregnant and breastfeeding women: The limited nutrients in this diet can negatively affect pregnant or breastfeeding women. Because it does not meet their needs for nutrients.
- Those suffering from chronic diseases.
- the elderly.
The difference between this diet and low-carb diets
Although there are many harms and side effects of both types, carbohydrate-free diets differ from low-carb diets. Such as the keto diet, and the Paleo diet, with the following:
- The previous diets do not completely exclude carbohydrates, but they are present in very small quantities.
- That there is no scientific research that shows the harms of this diet completely, and there is no scientific evidence for it, unlike low-carb diets.
- Some types of low-carb diets may have health benefits, such as reducing the risk of developing type 2 diabetes.
- The appropriate diet for weight loss
- A diet that helps lose weight in the long term must have the following characteristics:
- It provides multiple options, and does not exclude entire food groups.
- It improves the health of the body and reduces the risk of disease.
- Change the wrong eating habits.
- It can be followed for life.