Starch-free Diet

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

A starch-free diet excludes foods containing starch and refined sugars, that is, most of the carbohydrates. The starch-free diet is based on starch-free vegetables and fruits, as well as protein, represented by lean meat.

Starchless diet rules:

Avoid exotic vegetables and fruits (except citrus fruits), it is better to give preference to local seasonal ones.
Drink only freshly squeezed vegetable and fruit juices.
Most vegetables and fruits should be eaten fresh.
Four meals a day: three main meals and a snack.
Products should be baked, boiled, steamed, and frying in oil is prohibited.
You need to drink up to 2 liters of clean water per day.

There is a high risk of quick return of lost pounds after a diet. To avoid this, you should leave it smoothly, every day slightly increasing the calorie content of the daily menu and keeping the restrictions on fatty, fried foods and confectionery.

Benefits of a starch-free diet

In two weeks of a starch-free diet, you can get rid of 5-6 kg of excess weight.

A diet rich in vegetables and fruits helps to improve bowel function and saturation of the body with vitamins and microelements.

The exclusion of sweets and starchy foods from the diet has a positive effect on the condition of the skin - it acquires a healthy tone, minor inflammations (spots, rashes, acne) disappear.

Disadvantages and contraindications of a starch-free diet

The starch-free diet is not balanced and it is not recommended to practice it for more than two weeks in a row.

The diet is contraindicated in diseases of the digestive system. People with any chronic pathology should consult with their doctor before starting a diet.

What foods are allowed?

Starchless vegetables - tomatoes, cucumbers, bell peppers, leafy vegetables and greens, all types of cabbage, green peas and green beans.
Vegetables with a low starch content - zucchini, carrots, beets, eggplants.
Any fruit.
Lean meat - chicken and turkey fillets, beef.
Lean fish.
Freshly squeezed fruit and vegetable juices.
Vegetable oil.
Green tea.

What foods are prohibited?

Products that are not included in the permitted list are prohibited, including sugar, cereals, flour, dairy products.

The use of salt is undesirable, but if it is impossible to eliminate it completely, then a small amount is allowed.

Starchless diet menu

Sample menu of a starch-free diet:

Breakfast

Option 1: fruit salad, green tea.

Option 2: pear, apple, 200 ml of orange juice.

Option 3: green salad with olive oil, half a grapefruit.

Dinner

Option 1: grilled chicken fillet, zucchini, cabbage and carrot stew, 200 ml of pineapple juice.

Option 2: boiled beef, half sweet pepper, tomato, 200 ml of grapefruit juice.

Option 3: steamed fish, fresh vegetable salad seasoned with lemon juice and olive oil, green tea.

Snack

Option 1: 200 ml of fruit juice.

Option 2: a large pear.

Option 3: several drains.

Dinner

Option 1: white cabbage and carrot salad, orange.

Option 2: stewed vegetables, green tea with lemon.

Option 3: a mix of steamed cauliflower and broccoli, green tea.

Useful Tips

Advice 1. Fresh fruit juice on the background of a diet can cause undesirable effects (bloating, nausea, increased appetite, etc.), so it is recommended to dilute it with water in a ratio of 3: 1 or 2: 1.

Advice 2. Adhering to the diet will be easier, and the results will be more noticeable if you exercise, however, excessive physical exertion should be avoided. Yoga, Pilates, body flex, swimming and just brisk walking will do.

Diet characteristic	final grade
Duration: 14 days	3.5 out of 5 The diet is based on avoiding dairy and starchy foods. It is better to practice it in summer and early autumn, during the season of fruits and vegetables, as they form the basis of the diet.
Recommended frequency: not determined
Weight loss rate:
Safety:
Variety of products: