Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
A 30-day no-starch diet may reveal the answers you are looking for to lose weight. Are you feeling sluggish? Do you want to lose weight but can’t find the right program? Perhaps you’re eating ingredients that work against your weight loss.
The 30-day no-starch diet will help you try something that is a combination of old and new. It has long been claimed that this concept will help people lose weight. However, you should know the rules first, so let’s get to the facts to help you start.
Here are some food types you can eat on the no-starch diet ( 7 , 8 ):
At the same time, one of the main rules of the no-starch diet is to eat when you feel hungry and stop when you feel full ( 8 ). The lean protein and healthy fats will help you stay full.
The 30-day no-starch diet is a stricter way of losing weight and it’s best to understand the benefits and rules before you try it.
Medical News Today describes starch as a complex carbohydrate ( 13 ). It provides your body with glucose for cellular energy and gives you minerals, vitamins, and fiber. Eating a healthy amount isn’t bad for most people. However, the Mayo Clinic says that consuming limited carbs is a strategy for weight loss that may also reduce the risk of diabetes and metabolic syndrome ( 6 ).
Most healthy people can survive without starch for a while, but it’s a good idea to consult your healthcare provider to make sure it is safe for you. Similarly, a registered dietitian can help you make sure you still get all the nutrients you need and recommend supplements if necessary. Medicine Net also suggests eating high-fiber foods on a low-carb diet or taking a supplement to ensure you get enough dietary fiber ( 1 ).
The Mayo Clinic says that severely limiting carbs may cause ketosis, where your body breaks fat into ketones for energy ( 6 ). There are potential pros and cons to ketosis. For example, it can cause bad breath and fatigue, but it is believed to help burn fat.
The Mayo Clinic suggests that low-carb diets may help you lose more weight than low-fat diets in the short-term, but not in the long-term ( 6 ). However, for heart health, it is always good to limit saturated fats while eating lean protein and a few complex carbs from vegetables on a no-starch diet.
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No-starch diet meals are part of a strict low-carb routine to help you lose weight. Some research has suggested that very low-carb diets can produce slightly greater weight loss than low-fat diets, but over a longer time frame, the difference between the two disappears ( 2 ). You are most likely to lose weight on a diet you can stick to.
The meal plans help you eat no starch over the desired time. Here is a list of foods you can eat during a no-starch meal plan:
The foods you should eat daily include non-starchy vegetables and salad greens ( 7 ):
Protein is an important nutrient and usually contains minimal or no carbs. Here are some of the proteins you can include ( 7 , 8 ):
Here are some of the healthy fats and dairy you can eat daily on the diet ( 7 , 8 ):
Some foods are high in carbs and they won’t work on the no-starch diet. Follow these tips to use the no-starch diet ( 7 , 8 ):
No-starch foods require proper preparation if you are to avoid starchy pitfalls. The best ways of preparing no-starch food are to bake, broil, fry, microwave, roast, sautee, and stir-fry the recipes ( 7 ). Never use batter, crumbs, or flour!
Metabolic Weight Loss Program: How It WorksYou should read the labels on food and medicine bottles to help you stick to a no-starch diet plan. Check the serving size and total carb count and calculate the net carbs by subtracting the fiber count. For example, if the total carbs are eight and the fiber is three, this means the net carbs are five.
In addition, you should watch out for carbs under different names, including ( 7 ):
The no-starch diet meal plans will include 7, 14, and 30-day options to inspire you with meal ideas. Each program has different requirements to suit your needs.
A low-carb diet plan doesn’t mean you must eat zero carbs. Some versions of the diet include specific net carb goals, whereas others simply cut out most starchy foods and don’t worry about counting grams. The meal ideas meet the requirements for a moderately low-carb diet or come close and are courtesy of Eating Well ( 3 ).
Daily Macros: 1,206 calories, 123 g carbs, 48 g fat, 81 g protein, and 22 g fiber ( 3 )
Daily Macros: 1,204 calories, 109 g carbs, 63 g fat, 60 g protein, and 35 g fiber ( 3 )
Daily Macros: 1,201 calories, 94 g carbs, 71 g fat, 56 g protein, and 23 g fiber ( 3 )
Daily Macros: 1,180 calories, 97 g carbs, 54 g fat, 82 g protein, and 29 g fiber ( 3 )
