If you’re like most people, you probably think of a “diet” as a temporary food plan that you go on to lose weight quickly – then return to your old eating habits. But what if there was a way of eating that helped you lose weight speedily and improved your health?
The no carbs diet plan is a way of eating that eschews all carbohydrates – including simple and complex carbs. That means no bread, pasta, rice, potatoes, fruit, or anything else that contains carbs.
The no carbs diet plan is also called the ketogenic or low-carb diet. When you restrict your carb intake to such a low level, your body enters a state of ketosis. In this state, your body burns fat for fuel instead of carbs.
The no carbs diet plan has many benefits, including weight loss, improved mental clarity, and decreased inflammation. It can also help to reverse type 2 diabetes and improve heart health.
If you’re interested in trying the no-carbs diet plan, you should know a few things before you start. Here’s everything you need to know about the no carbs no sugar diet plan for 2 weeks.
The first four days: switching into ketosis
When you start the no carbs diet plan, your body will need to adjust to burning fat for fuel instead of carbs. This process is called ketosis, which usually takes a few days to a week to reach.
During the first four days of the no carbs diet plan, you may experience flu-like symptoms known as the “keto flu.” These symptoms are caused by the loss of electrolytes, like sodium and potassium, usually found in abundance in carb-rich foods.
To combat the keto flu, drink plenty of fluids and eat high-fat, high-protein foods. You may also want to supplement with electrolytes like sodium, potassium, and magnesium.
On the first day of the no carbs diet plan, you’ll need to cut out all carbs from your diet. This includes all bread, pasta, rice, potatoes, fruit, and sugary foods.
You’ll also need to increase your intake of healthy fats and protein. Good sources of healthy fats include avocados, olive oil, nuts, and seeds. Good sources of protein include meat, fish, eggs, and dairy.
By days five to seven, you should be in ketosis and start to experience the benefits of the no carbs diet plan. These benefits include weight loss, improved mental clarity, and decreased inflammation.
One week over: are you getting the hang of it?
Suppose you’ve made it through one week on the no carbs diet plan, congratulations! You’re on your way to reaping the benefits of this healthy eating method.
At this point, you may be wondering what you can and can’t eat on the no carbs diet plan. Here’s a list of foods to eat and avoid on the no carbs diet plan.
No Carbs Diet Plan: What to Shop For When Entering Week Two
Now that you’re entering week two of the no carbs diet plan, you may wonder what groceries you should buy. Here’s a list of foods to include in your shopping cart when following the no carbs diet plan.
- Eggs: Look for free-range or pasture-raised eggs for the best quality.
- Meat: Choose grass-fed and organic meat when possible.
- Fish: Wild Caught fish is best, but sustainably raised farm fresh fish is also a good option.
- Poultry: Look for organic, free-range, and antibiotic-free poultry.
- Dairy: Choose full-fat dairy products from grass-fed cows.
- Nuts and seeds: Opt for raw, unsalted nuts and seeds whenever possible.
- Healthy fats: Look for healthy fats like avocados, olive oil, and coconut oil.
- Low Carb vegetables: Include plenty of low-carb vegetables like leafy greens, broccoli, and cauliflower in your diet.
No Carbs Diet Plan: Avoid These Foods
In addition to knowing which foods to eat on the no carbs diet plan, it’s also essential to know which foods to avoid. Here’s a list of foods to avoid on the no carbs diet plan.
- Bread: All bread, including whole wheat bread, is off-limits on the no carbs diet plan.
- Pasta: All pasta, including wholewheat pasta, is off-limits on the no carbs diet plan.
- Rice: All rice, including brown rice and wild rice, is off-limits on the no carbs diet plan.
- Potatoes: All potatoes, including sweet potatoes and yams, are off-limits on the no carbs diet plan.
- Fruit: All fruit, including fresh fruit, dried fruit, and juice, is off-limits on the no carbs diet plan.
- Sugar: All sugar, including honey, agave nectar, and molasses, is off-limits on the no carbs diet plan.
- Alcohol: All alcohol, including beer, wine, and spirits, is off-limits on the no carbs diet plan.
- Unhealthy fats: Unhealthy fats like trans fats and hydrogenated oils are off-limits on the no carbs diet plan.
- Food like chips, crackers, and cookies are off-limits on the no carbs diet plan.
The bottom line
The no carbs diet plan is a healthy way of eating that can help you lose weight, feel better, and improve your overall health. If you’re considering following the no carbs diet plan, buy plenty of healthy groceries and avoid processed foods, sugar, and alcohol.