Low-carbohydrate diet: benefits and harms, permitted foods and menu

Rules for a no-carbohydrate diet

According to some researchers, according to the rules, a carbohydrate-free diet still requires some amount of carbohydrates for the normal functioning of the gastrointestinal tract in order to avoid constipation. But other experts say that with this diet, it is indeed possible to completely eliminate carbohydrates and reduce their consumption to zero and this will not bring any harm. This is a natural process: less food comes in, accordingly, the volume of feces decreases, and you go to the toilet less often. In addition, absolute abstinence from carbohydrates is the most effective in the case of this diet.

Here, the main products that make up the carbohydrate-free menu are meat, dairy products and eggs. Rarely and in very small quantities, vegetables and cereals - no more than 30-40 g per day.

Don't worry about going hungry. It's not like that at all! The volumes and sizes of food that does not contain carbohydrates are not measured; it can be eaten in any quantity. Of course, you shouldn't go heavy on fatty steaks. It is better to give preference to chicken, turkey, beef, veal, rabbit, duck - meat that is not too fatty or lean. When preparing dishes, of course, you need to avoid large amounts of salt and oil.

Also, you need to gain the very necessary amount of carbohydrates from whole grain cereals and green vegetables, which will provide you with beauty and lightness, and not from buns and chocolate. In addition, consuming sweets and sugar, even in the smallest amount, causes a sharp jump in blood sugar, which leads to outbreaks of hunger and metabolic failure.

The diet is safe for most people, but it is worth remembering that a prolonged deficiency of carbohydrates, firstly, can affect the functioning of the brain and nervous system; secondly, an abundant intake of proteins into the body requires mandatory physical activity. Of course, it is not necessary to play sports professionally, but basic strength physical activity, basic exercises and cardio training are vital for noticeable weight loss and a beautiful body.

Forbidden food

Simple carbohydrates, for example, chocolate, chips, cause irreparable harm to our beauty and health. They will have to be abandoned completely. Any types of sweets, soda, and packaged juices are excluded. They contain too much sugar, which contributes to weight gain. For women who cannot live a day without pampering themselves with something delicious, I offer an alternative option: you can eat a juicy apple, some strawberries (any other fruits, berries). It will be correct and useful. It will have a beneficial effect on the condition of your skin, nails, and hair.

“You should reduce your salt intake. Salt in abnormal quantities harms the body, promotes fluid retention, and negatively affects the functioning of internal organs and kidneys.”

Svetlana Titova

It is worth giving up starchy vegetables. These include potatoes, corn, carrots, and beets. You should not eat high-fat fermented milk products. For example, full-fat sour cream. Of course, you can forget about fast food. This is a direct path to the abyss.

You shouldn’t think that giving up a number of products is nothing but negatives. You will feel amazing lightness throughout your body, you will feel better, you will literally flutter. You will have a second wind and the strength to lead an active lifestyle. The body will gradually cleanse itself of toxins, you will look good and feel great.

Before and After Photos

Ketosis when cutting out carbohydrates

A no-carb diet is also called a keto diet; This is due to the fact that carbohydrate starvation activates a process called ketosis – the body’s breakdown of fat cells with the formation of a significant amount of ketone bodies for energy.

The transition to ketosis on a no-carb diet occurs gradually:

Stage I of a low-carbohydrate diet

During stage I of the no-carbohydrate diet, you consumed carbohydrates in the morning and after that you did not consume them at all. This will begin the first stage of energy supply, during which the body will consume the glucose it received in the morning meal.

This supply will run out after a few hours, and the body will then begin to use up glycogen stores (your body's stored carbohydrate reserves), more and more over time, to convert it into glucose, which will provide the body with energy.

Stage II of the no-carbohydrate diet

The second stage of a carbohydrate-free diet is that glucose is no longer supplied from food, and the body uses liver and muscle glycogen. After 2-3 days, the body will understand that the lack of carbohydrates is only increasing and will begin to use an alternative source of energy in a larger volume. This will make the fat burning process even more effective.

Stage III of the no-carbohydrate diet

The third stage of a carbohydrate-free diet occurs after 3-4 days and is due to the fact that there is practically no glycogen left in the body. So, only proteins and fats remain for the body. Fats are burned, but ketosis is not yet fully established, and proteins are also used to provide the body with energy.

In this regard, the amount of protein consumed in the first week of the diet should be several times higher than the amount intended for subsequent weeks. It looks like this: per 1 kg of weight in the first week of a carbohydrate-free diet there should be 3-4 g of protein.

IV stage of a no-carbohydrate diet

A week later, during the fourth stage of the no-carbohydrate diet, the body realizes that carbohydrates will no longer be supplied and begins to take energy from fat. Thus, the process of ketosis starts.

Experts say that a circular version of a carbohydrate-free diet is the most effective, does not require intensive training and allows you to live, work and maintain physical activity even with a diet.

How does a diet without carbohydrates affect the body?

The critical supply of energy substances to the human body forces all systems to work in emergency mode. This means that all allowed 30-40 grams. carbohydrates will be used sparingly throughout the day. Thanks to this, a completely new development of ketone bodies is launched in our body. Agree that we must draw strength from somewhere, that’s why our body came up with “Plan B” for such cases. It begins to break down fat into ketones, which serve as energy suppliers.

Only the body will not be able to adapt to a new way right away; this will happen only after a week. And for the first seven days, the body will take carbohydrate reserves from the muscles and liver. Accordingly, in order to survive without consequences, in the first week it is imperative to increase the amount of protein foods in the menu.

Having rebuilt itself, after a few days the body uses ketones as an alternative to nourish the entire body. And the fat breakdown procedure becomes more active. Thus, without grueling workouts and strict dietary restrictions, you can acquire the slim, sculpted figure of your dreams.

Types of low-carbohydrate diet

The low-carbohydrate diet has the following varieties:

• A low-carbohydrate diet is permanent. The amount of carbohydrates tends to zero. Usually there are no more than 20 of them per day in the form of fiber. Such a constant diet contains a minimal amount of carbohydrates, but a lot of fat and protein. Such regular restriction of carbohydrates is fraught with “inhibited” reactions, dissipation of attention, and decreased brain activity.
• Low-carbohydrate power diet. This option is suitable for avid athletes: it is necessary to consume a little carbohydrates before each workout so that you have the strength and energy for full physical work in the gym. In this case, it is important to really devote a lot of time to physical activity, because if you do not expend less energy than you consumed, you will not lose weight.
• A low-carbohydrate diet is circular (the most effective). The essence of this variety is that for 6 days you do not consume carbohydrates (with the exception of those 30-40 g in the form of cereals and vegetables, you can eat them) and the body switches to using fat reserves. And on the 7th day (Sunday) you “load up” with carbohydrates: you eat a full diet of cereals, vegetables, durum wheat pasta, and you can even eat fruit in the first half of the day.

Carbohydrate loading is needed in order to launch the production of enzymes, increase metabolism, and saturate muscles with glycogen. All this is so that you feel good for the next week, work fully, engage in sports and mental activity.

• Drinking regimen for the keto diet. Since such a diet involves reducing foods containing fiber (cereals, vegetables, fruits), water becomes the main stimulator of peristalsis. This important element of the diet is intended not only to remove undigested food from the intestines, but is also an important component of the full generation of cells in a losing weight.

With a low-carbohydrate diet, you need to drink 1.5-2 liters of plain water. In addition, you are allowed to drink no more than a liter of green tea without sugar per day. Coffee should not be abused, although you can drink it every few days, but without sugar.

Features and rules of diet

For a low-carbohydrate diet to have an impact, you need to follow several rules:

• After eating, you should not drink for about half an hour. This rule will help in reducing the volume of the stomach and better digestion.
• Any food may only be eaten boiled or raw. If you cannot do without fried food, then cook in olive oil.
• Divide the entire amount of food that you plan to eat per day into 5 meals. This rule will help you get used to small portions, which will have a beneficial effect on your metabolism.
• To avoid pathologies in the intestines, the last meal should be taken no later than 20 hours.
• It is necessary to constantly drink at least 2 liters of water per day.
• When leaving the diet, start adding 20 g of carbohydrates every day so as not to stress the body.

Allowed foods on a low-carbohydrate diet

Allowed and recommended foods for a low-carbohydrate diet include, of course, meat. From boiled chicken breast to camel meat.

The most popular:

• poultry meat - chicken, turkey;
• fish - trout, mackerel, salmon, cod, herring, flounder and tuna;
• red meat - rabbit, veal, beef, lamb, rarely - pork, since such meat is too fatty;
• dairy products - kefir, milk, cottage cheese, cheese containing about 5% protein, fermented baked milk, sour cream.

A strict version of the diet is the exclusion of fruits, vegetables and cereals, or their consumption in very small quantities. But, if this is your first time on such a diet, experts still advise including these products in your menu.

So, only a few fruits are allowed: all citrus fruits, peaches, sour apples and coconut. You can make juices, add them to cereals, use them as a snack, or eat them separately.

Some vegetables are also allowed, mostly all green: celery, cucumbers, peppers, lettuce, basil, parsley, dill, white cabbage, cilantro, arugula. Zucchini, eggplant, and beans are great for heat-treated side dishes, which, by the way, contain a lot of protein.

Nuts are very healthy! In addition to the fact that they are rich in protein, nuts contain healthy fats that make your hair, nails, skin beautiful, and are responsible for external beauty and sparkle in your eyes. You just need to regularly (2-3 times a week) eat a handful of walnuts, peanuts, cashews, almonds, hazelnuts, and pistachios.

Include cereals in your diet at least several times a week: buckwheat, peas, cilantro, oatmeal - all these cereals are rich in proteins and, at the same time, contain the necessary fiber.

Lastly, keep an eye on your condition. If you experience depression, slow thinking, loss of concentration, little vitality and energy, then you most likely have a carbohydrate deficiency and should add more to your diet.

A carbohydrate-free diet menu should be built on the basis of this table of carbohydrates:

Table of permitted products

Dishes and recipes on a low-carbohydrate diet for adults and children

The carbohydrate-free menu is quite rich and will not leave anyone hungry. This diet contains many delicious and healthy recipes that are not inferior to the most common home and restaurant dishes.

Borscht for a low-carbohydrate diet:

• Boil a small piece of lean beef, adding whole peeled carrots and onions to the broth
• After the meat is cooked, remove the vegetables and meat.
• Tear the meat into fibers and finely chop the vegetables into cubes. You can add more than one carrot to borscht
• Grate one large beet and add it to the pan
• Peel and seed two tomatoes, chop and add to the pan
• Add a couple of crushed garlic cloves
• Cabbage must be chopped and added to the dish
• Salt and spices are added to taste
• Thanks to beets, borscht acquires a rich color, and due to the fact that it does not contain potatoes and oil, it is low-calorie
• Garnish the dish with fresh herbs

This borscht does not have to be cooked with beef; it also turns out delicious with chicken or turkey broth.

dishes for a low-carb diet
Rabbit in sour cream sauce with mushrooms:

Rabbit is a dietary and healthy meat and is ideal for this dish, but you can easily replace it with chicken or any other suitable lean meat.

• chop the rabbit into pieces (for example, finely chop the chicken fillet into cubes with a diameter of 5 centimeters)
• Pour two tablespoons of vegetable oil into a frying pan with a thick bottom, place the rabbit and fry it with onion, cut into half rings with the lid closed, over low heat for about half an hour.
• after that, carefully transfer the rabbit into a small saucepan, without pouring oil from the frying pan onto it
• pour half a glass of low-fat milk into a saucepan and add two tablespoons of sour cream with a low fat content
• The mass should be mixed thoroughly and left to simmer over low heat.
• do not forget to salt the meat a little and add some piquancy to it with spices: in this case, nutmeg and oregano are perfect
• When stewing, make sure that the liquid has completely boiled away and the meat does not burn.
• Decorate the finished dish with herbs; it is recommended to combine it with a fresh vegetable salad

Omelette with chicken and tomatoes:

To prepare such a dish, you can use a slow cooker.

• In a separate bowl, beat the whites with a mixer or blender until foam forms. after that add the yolk and a little salt and beat again
• Finely chop all kinds of greens: parsley, cilantro, dill, basil and add to the egg mixture
• Lubricate the bottom of the multicooker with oil in the smallest amount (use linseed or olive oil)
• cut one large tomato into rings and place it in a “sun” shape on the bottom
• tear a piece of boiled chicken breast into fibers and place them on top of the tomatoes
• Pour the egg mixture over the tomatoes and chicken and leave to fry for about 10-15 minutes.

Partially restricted or prohibited foods for a no-carb diet

A low-carbohydrate diet has a number of prohibited foods, and it is quite justified, since its components harm not only the beauty of the figure, but also the health of organs, skin, hair, and so on.

So, let's start with the small, and seemingly most harmless. After all, they are drunk by small children, our grandparents, and ourselves on various occasions - packaged juices and soda. A glass of orange juice, for example, contains 6 teaspoons of sugar! Accordingly, these are carbohydrates prohibited in this diet, and in huge quantities. In addition, there are cases of severe poisoning from these drinks, which can sit on shelves for months.

The second group of foods prohibited on a low-carbohydrate diet are starchy vegetables: our favorite potatoes, as well as beets, corn, and carrots.

Do not respond to provocation and do not eat foods labeled “low-calorie,” “diet,” or “low-fat”—all this is nothing more than a marketing ploy. In fact, such products contain a lot of artificial additives, sugar, and starch. Of course, do not go to extremes, because cottage cheese, milk, and kefir can be low-fat.

Avoid alcohol altogether during the diet! It can reduce your self-control, which means you can easily overeat with all kinds of carbohydrate snacks.

Also, don’t be lazy to cook yourself. Avoid industrially processed foods: frozen, canned. Of course, they have a high carbohydrate composition.

Sweets, fast food - all contain trans fats. Roughly speaking, it is vegetable fat combined with hydrogen and brought to a solid state. Such products have a huge shelf life! Accordingly, such products are simply dangerous for the diet.

Table of prohibited products

* data is per 100 g of product

Low Carb Recipes

If you need quick recipes for a low-carb diet, scrambled eggs and cheese will help. Ingredients:

• eggs – 2 pcs.;
• cheese;
• tomato – 1 slice;
• greenery;
• olive oil.

Manufacturing process:

1. Pour oil into a frying pan and heat it up. After heating, break the eggs into it and fry them until cooked.
2. Place the finished scrambled eggs on a plate, sprinkle with grated cheese, tomato and herbs.

Tenderloin with herbs is valued for its high protein content. Components:

• beef tenderloin – 1 kg;
• red wine vinegar - 1 tbsp. l.;
• thyme;
• marjoram;
• Dijon mustard;

Preparation:

1. Rinse the meat, make cross-shaped cuts on it with a knife. You need to cut against the grain.
2. Mix vinegar with herbs and mustard.
3. Rub the resulting mixture onto the meat, leave it to marinate, covered with a plate, for 20 minutes.
4. Place the prepared meat in a baking bag and place in the oven preheated to 190C for half an hour.

For lovers of delicious vegetables and their combinations with a filling meat component, we recommend chicken salad with spinach. Compound:

• grilled chicken breast – 120 g;
• boiled spinach – 2 tbsp. l.;
• yellow bell pepper – part;
• green salad;
• olive oil – 2 tsp;
• lemon juice – 1 tsp.

Cooking method:

1. Remove the skin from the chicken and cut the meat into strips.
2. Chop vegetables and herbs, add meat to them and mix.
3. Prepare a mixture of oil and vinegar and season the salad.

Low-carbohydrate diet menu for weight loss

The main principle of the menu for every day with a low-carbohydrate diet for weight loss is the daily use of meat in the menu in larger quantities and in any form (within reasonable limits, of course). It is allowed to eat beef, lamb, rabbit and turkey meat, chicken and pork, and some offal.

In addition to meat products, a diet without carbohydrates involves the consumption of chicken eggs, which are very popular in such a diet, namely egg whites. They can also be consumed in any form: scrambled eggs, scrambled eggs, boiled, in salads or separately.

Also, do not forget about fermented milk products: various cheeses, low-fat cottage cheese, kefir, fermented baked milk, natural yogurt are excellent sources of protein and are often used as a snack between main meals.

Below is a menu for 7 days, but to create a similar menu for a month, it doesn’t take much effort: you can change the sequence of all days except the seventh, since it is a carbohydrate “load”, change cooking methods and compositions of dishes, show imagination so that “drying” the body was tasty and effective.

Cons, side effects and contraindications

When creating a menu for every day according to the principles of a carbohydrate-free diet, do not forget about the disadvantages of the technique. There are not many of them, but you simply must know everything about them. So, the disadvantages of the mode described in the article include:

• The need for sports. To start burning fat at the pace you need, you should engage in intense training. Not everyone has time to devote to this, which is why the effectiveness of the diet suffers.
• Weakness. Lack of carbohydrates can lead to general weakness, which will affect your productivity at work. For this reason, this diet is recommended to be implemented during the holiday season.
• Deterioration in the appearance of nails, hair and skin. With the described nutritional method, you significantly reduce the amount of fiber consumed, which automatically negatively affects external indicators.

The restrictions that you must adhere to if you want to protect your body from problems also deserve special attention. Experienced nutritionists do not recommend using a carbohydrate-free diet for people suffering from:

• renal failure;
• diabetes mellitus;
• diseases of the cardiovascular system;
• problems with the gastrointestinal tract.

It is also not recommended to use the principles of the diet for people with psycho-emotional disorders, pregnant women and breastfeeding mothers.

Low-carbohydrate diet menu for a week

The low-carbohydrate diet menu for the week looks like this:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

As you can see, a week on a low-carbohydrate diet is characterized by a very rich and satisfying protein menu. There are 5 meals presented here, but you can also introduce the 6th after dinner 3-4 hours before bedtime if you feel hungry. Most often it is 100 g of low-fat cottage cheese.

Reviews of results after losing weight

Olga, 26 years old: I chose physical exercise to fight excess weight; my trainer suggested that for better results I needed a protein diet. With her help, I adjusted not only my weight, but also my body contour.

Martha, 32 years old: I was on many debilitating diets, including the Kremlin diet, and constantly failed. I liked the low-carb diet because of the variety of dishes. The feeling of hunger did not appear. I was able to lose about 10 kg in 3 months. No-carb is the fastest weight loss diet I have tested.

Anna, 24 years old: When I was pregnant, I thought about how I would lose weight after giving birth. Now I can be proud of myself, I have achieved the desired results. I look like the girls on the magazine cover! I got used to the diet and the principle of nutrition of this diet, and it became easy to maintain weight.

Low-carbohydrate diet for breakdown

Even with a rich and satisfying menu of a low-carbohydrate diet, breakdowns are quite likely. It all depends on your attitude: do you go into the diet as just another torture that is unlikely to help you, or do you go with a positive attitude and know that a no-carb diet will change your lifestyle. And in the case of this diet, there is indeed a huge probability that the diet will work 100%, and you will lose weight, rather than your weight and body condition will not change.

But, even if you relapse, first find out the reason for the relapse: poor physical and/or emotional state, deteriorating health, or simply addiction to harmful sausages, confectionery and fast food?

In case of unsatisfactory health, it is indeed better for you to abandon the low-carbohydrate diet and pay attention to low-carbohydrate diets: the Kremlin diet, the Atkins diet.

If you are simply dependent on food, then under no circumstances should you quit your diet because of a breakdown. The main thing is to stop in time, and the next day continue your weight loss. Believe me, not a single chocolate bar or hot dog is worth your beautiful body!

Delicious diet

The scientific basis for fat diets was provided by such pillars of American dietetics as the head of the department of nutrition at the Harvard School of Public Health Walter Willett, cardiologist Robert Atkins, nutritionist Barry Groves and others. As for our Slavic brothers, with the help of a fat diet, the Polish doctor Jan Kwasniewski managed to cope with the obesity of the former Polish President Lech Walesa.

Proponents of the fat diet say that it is not only effective, but also very tasty. Of course, every day you can eat chicken with mayonnaise (but it should not contain starch!), scrambled eggs with bacon, cheese and lard. The popular popularity of the diet is evidenced by the fact that “Eat Fat and Lose Weight” books are selling faster than stories about Harry Potter. The lucky ones who have lost weight on this diet say; that in the first week you can lose 4 kg, and in the next week you can lose 1-2 kg.

Exit from a carbohydrate-free diet

The way out of the low-carbohydrate diet itself is very conditional. This is not at all a system that limits the amount of products and from which you need to exit very carefully, adding one new product every few days.

The ideal, according to nutritionists, would be to remain on a restricted carbohydrate diet for life. Only in this case, you will need to switch from a no-carbohydrate diet to a low-carbohydrate diet with a carbohydrate content of no more than 50-60 g per day. These are nutrition systems such as the Atkins diet, the Kremlin diet, which allow you not to gain weight and feel great.

Features of this diet

A carbohydrate-free diet is a unique method of combating fat deposits. Like the keto diet, it involves the launch of certain processes in the body that contribute to the rapid neutralization of subcutaneous excess.

In this case, the essence of the technique is based on partial limitation of the amount of carbohydrates consumed. It is not recommended to completely remove them from the diet, as this can lead to serious disturbances in the body’s metabolic processes.

The main thing is to create a lack of carbohydrates, which will force the body to look for a new resource for energy production. This is what your fat will become. At the same time, if you are interested in the question of how many carbohydrates you can eat on a carbohydrate-free diet, you should know that with the diet in question you are allowed to consume from 100 to 250 g per day. It all depends on the degree of rigidity of the program you choose.

The benefits and harms of a low-carbohydrate diet

A low-carbohydrate diet has a number of pros and cons:

Reviews

A carbohydrate-free diet will bring real results only if, in addition to the list of permitted and prohibited foods, rules and other information, you surround yourself with reviews from those who have lost weight. Based on the experience of other people, you are guaranteed to create the most universal menu that will allow you to quickly get rid of excess subcutaneous deposits in problem areas. Next, we invite you to read several useful reviews, to which experienced nutritionists left their comments.

Alina

I tried many programs, but this particular system really helped me lose extra pounds. The only thing was that I felt weak for the first time for several days, which complicated the training process.

Recommendations from a specialist: During the first few days, your body has adapted to a new diet, which is why you should take care of it a little and, conversely, limit it to light exercise. Next time, try to take this nuance into account and simply wait out the moment of entering the diet, using only minimal stress on the body.

Marina

I was on a diet without carbohydrates for about 2 months. The result is obvious. Everything improved without any surgery.

Expert advice: Be careful if you plan to be on a low-carbohydrate diet for a long period of time. Be sure to visit an experienced doctor before such a test. A lack of carbohydrates can cause serious harm to the body, which is why it is not recommended to use the program for more than 2-4 weeks. Next, you need to take a mandatory break.

Tatiana

I was on a diet for a week. I lost a little extra weight, but not all. At the same time, I was constantly tormented by a feeling of hunger and sometimes my stomach hurt.

Specialist recommendations: If any discomfort occurs while following a particular diet, consult a doctor immediately. There is a high probability that the diet you have chosen is not suitable for your body.

In the first days of following a low-carbohydrate diet, weight may be maintained. The indicators remain unchanged due to the body becoming accustomed to the diet.

Recommendations for a no-carbohydrate diet

Before starting a low-carbohydrate diet, you should familiarize yourself with the following recommendations:

• The most important thing is to get used to the diet - this will take about 3-4 weeks. Just after this time you will already notice the first results. Realize that your body is going through a huge adjustment right now, so be patient.
• In the first week of the diet, reduce the amount of carbohydrates you eat to 20 g to start the process of ketosis, and then consume 30-40 g of carbohydrates daily.
• Do not count on quick results and under no circumstances start fasting without noticing a change in the numbers on the scales after a week: main meals and snacks are required with this diet.
• Do not avoid healthy unsaturated fats with such a diet, do not try to create a diet without fats and carbohydrates for the sake of more effective and faster weight loss. Here, proteins in combination with fats compensate for carbohydrate starvation.
• Knowing about the strict “professional” version of the diet, where the amount of carbohydrates over several weeks of the diet is no more than 20 g, do not rush to it and to the exercise equipment in the gym, hoping to find yourself in a ripped athlete in a month. Remember that gradualism is necessary here, and such a strict diet will not suit an unprepared person.
• A food chart listing high-carb, medium-carb, and no-carb foods will find a place on your refrigerator and in your purse. You need to download the table presented above, design it beautifully so that it’s pleasant to look at, and don’t forget to carry it with you everywhere so you don’t doubt what you’re eating.

How to get off a diet correctly

Once you've made some progress with your no-carb program, you'll want to consolidate your results. To do this, you will need to correctly exit the power system. Otherwise, the lost pounds will very quickly return to their problem areas in your body. To prevent this from happening, try to take into account the following nuances:

• Eat the same way for the next 2-3 weeks.
• Drink as much water as possible.

• Introduce familiar foods gradually.
• Do not increase the weight of portions so as not to cause unnecessary stress on the body.
• Increase your carbohydrate intake by 5 grams each week.