Carbohydrate-free diet: menu and food table for diabetics, athletes, weight loss

Low-carbohydrate diets have been known for a long time and are used not only in nutrition but also for medical purposes. The menu of the carbohydrate-free diet is very diverse, the allowed food table (vegetables, fruits, grains, . . . ) includes a large number of items and dishes.

What is a no-carbohydrate diet (keto diet)?

A carbohydrate-free diet is a food system, in order to limit the intake of carbohydrates, and eat mostly protein foods with a small amount of fat, mainly of plant origin.

Benefits of a carbohydrate-free diet

carb-free diet, compared with similar diets for weight loss,has the following advantages:

• significant rate of weight loss;
• moderation of feelings of hunger;
• normalizes blood sugar;
• beneficial effects on brain function;
• low effect on the heart and blood vessels;
• reduce the risk of developing cancerous tumors.

The advantage of this technique is related to the reduction or almost complete elimination of glucose from the daily diet. Glucose, or other molecules that can be converted to glucose, is found in all foods containing carbohydrates, whether grains, legumes, starchy vegetables, fruits, sweeteners, as well asnuts, seeds and vegetables.

Phases of the diet

Due to the flow of ketosis in the body, this nutritional approach is also known as the keto diet.. In order for the process to fully begin and active fat burning to begin, you must go through 4 stages:

Stage	Specifics
Day 1	Carbohydrates enter the body only in the morning in the amount of 20 g, in the rest of the time to provide energy, it will absorb glucose from its own reserves.
2nd	The body is no longer replenished with glucose and begins to consume glycogen present in the muscles and liver. After 2-3 days, fat burning will accelerate, as the feeling of carbohydrate deficiency becomes more and more intense, the body will more actively consume alternative energy reserves.
3rd	This phase begins after 3-4 days, when carbohydrates are almost depleted. Energy is created by burning fat first and then protein. During the first week, the menu should contain a large amount of protein food (up to 3-4 g per 1 kg of human weight).
4th	Start in a week. The goal is to consolidate the results obtained. The body is already used to the lack of carbohydrates and fuels itself through increased fat burning. The process of ketosis is only fully kicked in at the start of phase 4.

What to eat and how to make the menu?

The daily calorie content of meals according to the carbohydrate-free weight loss system should be 1200 kcal for women and no more than 2100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheese, nuts, cereals. To balance carbohydrates, you need to add vegetables, beans, citrus, fruits, unsweetened tea in small amounts. The menu of the week can be compiled based on the table of allowed products.

Chart with carbohydrates and calories

Product	carbohydrates	Zhirov	Belkov	calories
Dry Vobla	0, 0	5. 5	46. 4	235. 1
salmon roe	0, 0	13. 8	31, 6	250, 6
Sturgeon eggs	0, 0	9, 7	28, 9	202, 9
Turkey fillet	0, 0	0, 8	24. 4	104. 8
Tuna fillet	0, 0	4. 3	24. 4	136. 3
Dutch cheese	0, 0	30. 5	23. 7	369, 3
maasdam cheese	0, 0	30. 5	23. 7	369, 3
canned salmon	0, 0	66	23. 5	153. 4
atlantic mackerel	0, 0	sixty four	23. 4	151. 2
Marble Cheese	0, 0	29. 0	23. 0	353. 0
Processed cheese Smoked sausage	0, 0	19. 0	23. 0	263. 0
Canned tuna	0, 0	0. 7	22. 5	96. 3
Salted Pink Salmon	0, 0	9. 0	22. 1	169. 4
Processed cheese	0, 0	27. 0	22. 0	331. 0
Fresh pink salmon	0, 0	7. 0	21. 0	147. 0
Canned pink salmon	0, 0	5, 8	20, 9	135. 8
Beef Flour	0, 0	2, 6	20. 3	104. 6
beef tenderloin	0, 0	2, 8	20, 2	106. 0
Fresh Salmon	0, 0	11. 0	20, 2	179. 8
Salted Salmon	0, 0	11. 0	20, 2	179. 8
salted salmon	0, 0	11. 0	20, 2	179. 8
Roquefort cheese	0, 0	28. 0	20. 0	332. 0
Veal 1 type	0, 0	2. 0	19, 7	96. 8
Whole turkey (class 1 carcass)	0, 0	22. 0	19. 5	276. 0
Pork tenderloin	0, 0	7. 1	19. 4	141. 5
river perch	0, 0	0. 9	18. 5	82. 1
Perch fillet with skin	0, 0	1. 1	18. 4	83. 5
The whole zander	0, 0	1. 1	18. 4	83. 5
cod fillet	0, 0	1. 1	18. 4	83. 5
Pike	0, 0	1. 1	18. 4	83. 5
Flounder	0, 0	1, 3	18, 2	84. 5
beef liver	0, 0	3. 7	17. 9	104. 9
river of cross	0, 0	1, 8	17, 7	87. 0
Herring s/m	0, 0	19. 5	17, 7	246, 3
Baltic sprat salt	0, 0	7. 6	17. 1	136. 8
Uncut fresh sea bream	0, 0	4. 1	17. 1	105. 3
lamb powder	0, 0	14. 4	17. 0	197, 6
Lamb's hind leg on bone	0, 0	14. 4	17. 0	197, 6
Salted herring	0, 0	8. 5	17. 0	144. 5
Sea scallops s/m	0, 0	1. 1	16. 7	76. 7
Sturgeon head	0, 0	10, 9	16. 4	163, 7
Sturgeon fillet with skin without cartilage	0, 0	10, 9	16. 4	163, 7
Chicken eggs (yolk)	0, 0	30. 5	16. 1	338, 9
cow heart	0, 0	3. 5	16. 0	95. 5
King crab	0, 0	3. 6	16. 0	96. 4
Pollen fish	0, 0	0. 9	15, 9	71. 7
Duck (carcass grade 1)	0, 0	38. 0	15, 8	405, 2
Lamb's lungs	0, 0	2. 3	15, 6	83. 1
Cow lung	0, 0	4, 7	15, 2	103, 1
beef kidney	0, 0	2, 8	15, 2	86. 0
Whole goose (processed meat of class 1)	0, 0	39. 0	15, 2	411, 8
Fresh Capelin	0, 0	7. 1	13. 1	116. 3
Smoked Carbonate (raw smoked loin)	0, 0	47. 4	10. 5	468, 6
chicken eggs (protein)	0, 0	0, 0	9. 0	36. 0
sea kale	0, 0	0, 2	0. 9	5, 4
chicken soup	0, 0	0, 0	0, 0	0, 0
meat broth	0, 0	0, 0	0, 0	0, 0
Meat and bone broth	0, 0	0, 0	0, 0	0, 0
salmon	0, 0	0, 0	0, 0	0, 0
Unrefined peanut oil	0, 0	92. 0	0, 0	828. 0
Unrefined Walnut Oil	0, 0	92. 0	0, 0	828. 0
Unrefined sesame oil	0, 0	92. 0	0, 0	828. 0
Extra virgin olive oil	0, 0	92. 0	0, 0	828. 0
Refined Olive Oil	0, 0	99. 9	0, 0	899, 1
Olive oil with truffle flavor	0, 0	92. 0	0, 0	828. 0
Sunflower oil, unrefined	0, 0	92. 0	0, 0	828. 0
Refined sunflower oil	0, 0	99. 9	0, 0	899, 1
Boneless Chicken	0, 1	11. 0	21. 3	184, 6
Chicken feet	0, 1	11. 0	21. 3	184, 6
chicken wing	0, 1	11. 0	21. 3	184, 6
Minced chicken thighs	0, 1	11. 0	21. 3	184, 6
Fresh avocado mushroom	0. 5	0. 7	2, 4	17. 9
fresh mushrooms	0. 5	twelfth	2, 2	21, 6
Fresh mushrooms	0. 5	0, 8	1, 8	16. 4
Quail eggs	0, 6	13. 1	11, 9	167. 9
egg	0. 7	11. 5	12, 7	157. 1
Chees Feta	1. 5	20, 2	15, 6	250, 2
Low-fat fresh cheese	1, 8	0, 6	18. 0	84. 6
Broccoli	1, 8	0. 9	4. 4	32, 9
green salad	2. 3	0, 2	1. 5	17. 0
Cucumber	2, 6	0, 1	0, 8	14. 5
Fat cheese	2, 8	18. 0	14. 0	229, 2
Yellow lemon	3. 0	0, 1	0. 9	16. 5
Asparagus	3. 2	0, 1	1, 9	21. 3
Walnut core	3, 3	68. 5	14. 7	688. 5
Shallot	3, 3	0, 2	1. 5	21. 0
sunflower seeds)	3, 4	52, 9	20, 7	572. 5
Pumpkin seeds	3, 4	52, 9	20, 7	572. 5
Yogurt 1. 5% fat	3. 5	1. 5	5. 0	47. 5
Low fat kefir	3. 8	0, 1	3. 0	27. 7
Radish	3. 8	0, 1	twelfth	20, 9
Tomato	3. 8	0, 2	1. 1	21. 4
Pine kernel kernels	4. 0	68. 6	14. 0	689, 4
Ryazhenka 6% fat	4. 1	6. 0	3. 0	82. 4
dill greens	4. 1	0. 5	2. 5	30, 9
sauerkraut	4. 5	0, 1	1, 7	25, 6
Cauliflower	4. 5	0, 3	2. 5	30, 7

What foods should be excluded from the diet?

Among the foods high in carbohydrates are sodas, cakes and sweets. They should definitely be ruled out.

Prohibited and restricted products on the menu of a carbohydrate-free diet are included in the following table:

Cereal products	With a carbohydrate-free diet, you need to exclude any options for bakery products, be it dumplings, bagels, cookies, pies. All of these products are rich in carbohydrates. This applies to whole grain bread as well as refined flour products. Most grains are also very rich in carbohydrates, which are prohibited foods on a carbohydrate-free diet. These include rice and oats.
sweet fruit	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily serving size is one cup. For example, just one apple contains 21 g of carbohydrates. And the sweeter the fruit, the more carbohydrates.
starchy vegetables	Vegetables are a good source of fiber. Its properties are like a brush, it cleans all toxins, food residues from the intestines, thanks to which excess weight is removed and sugar is normalized. However, vegetables not only contain fiber but also contain a lot of starch, which is unacceptable on a carbohydrate-free diet, so they should be excluded from the menu.
Pasta	One serving of cooked pasta contains 44 g of carbohydrates, of which 4 g of fiber.
Beer	Beer isn't rich enough in carbohydrates to avoid it altogether. But you also can't overdo it, since even 1 can of light beer contains 6 g of carbohydrates.
Yogurt with sugar	Homemade yogurt contains some carbohydrates, but this is only true without added sugar. If we talk about ready-made sweetened yogurt, then such a product contains as much carbohydrates as a sweet dessert includes. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream with the same amount of carbohydrates has less.
bean	They are rich in fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cookies, sweets, and cakes. In addition to the fact that they are high in sugar, they are practically not beneficial to the body.
Dry snacks	Carbohydrates found in chips and crackers can quickly be stored as extra weight. 1 pack of chips = 19 g carbohydrates. In addition, chips and other similar products are often consumed in large quantities.
Soft drink	Soft drinks have added sugar and contain few nutrients.

The key is to choose nutrient-dense foods that are high in protein but low in carbs.

Allowed Product Table

List of recommended food groups	Dish
Meat	Any kind: beef, pork, lamb, game, poultry. Can eat fatty meat, chicken skin.
Egg	Boiled, fried, sautéed, omelette - in any form.
Fish and seafood	They eat all types of oily fish, both river and sea. But bread products should be avoided during the cooking process.
natural fat	To make dishes from the daily menu more delicious, the addition of butter and cream will help. The use of coconut oil and olive oil is also welcome.
vegetables on the ground	All kinds of cabbage, rose, broccoli, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumber, tomato.
Dairy products	These include real butter, cream (40% fat), yogurt and sour cream, and cheese. Reduced-fat milk should be used with caution, as these products contain large amounts of lactose.
Berry	Any berries will be suitable to replace the usual sweets.
nuts	You can replace the almonds and cashews with popcorn, candy or chips, don't overdo it.
Mushroom	This is a source of protein. Mushrooms meet all the requirements of the described diet.

How long can you stay on a carbohydrate-free diet?

The carbohydrate-free diet should be fully individualized.You need to focus on your fitness, health status, weight. This happens that after a week of dieting, strength is significantly reduced, in this case many people switch to a regular diet and do not achieve the desired weight loss results.

Others, after a few months of the diet, not only did not achieve the desired results, but also outperformed them. Moreover, their health did not fail during the diet.

The average duration of a carbohydrate-restricted diet is 4 to 8 weeks.

Sample menu of the day

Clock	Diet	Note
7. 00	Water	Glass of water on an empty stomach
7. 30	Water	Half a glass of water
8. 00	Breakfast	Eggs, scrambled eggs, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Water	Glass of water
10. 00	Water	Glass of water
10. 30	Snack	Fruit or vegetable
11: 30am	Water	Glass of water
12. 30	Water	Glass of water
13, 00	Dinner	Chicken, fish or beef with vegetables
14. 00	Water	Glass of water
1500	Water	Glass of water
16, 00	Snack	Fruits, vegetables, dried fruits or nuts
17. 00	Water	Glass of water
18, 00	Water	Glass of water
19. 00	Dinner	Chicken, fish or beef with vegetables
20, 00	Water	Glass of water

Sample menu of the week

Days of week	Carbohydrate-free menu
Monday	Breakfast: scrambled eggs with two pieces of bacon and a tomato, served with herbs and unsweetened tea. Lunch: Brussels sprouts cream soup with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: a few apricots with homemade yogurt, mint tea. Dinner: quail egg salad and chicken breast with lettuce, blueberry tea.
Tuesday	Breakfast: boiled chicken with cucumber slices instead of bread, scrambled eggs with cheddar. Lunch: cream soup with sea cocktail and beetroot salad with sesame seeds, unsweetened tea. Afternoon snack: a handful of raspberries with low-fat kefir. Dinner: fish cakes with soy sauce, herbal tea.
Wednesday	Breakfast: bacon (2 minutes in the microwave, cover with kitchen paper). Microwave cheese omelette (mix 2 eggs, cheese, milk - keep for 1 minute) Lunch: grilled veal on a pillow of cumin and mushrooms, plus chicory. Afternoon snack: sardines with cucumbers. Dinner: Chicken breast rolled with bacon, cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelette, unsweetened coffee. Lunch: creamy carrot and green bean soup, stewed veal curry, tea. Afternoon snack: sour cream with some blueberries or cranberries. Dinner: salad with grated carrots and mushrooms with a piece of hard cheese, tea.
Friday	Breakfast: ryazhenka with cubes of hard cheese and a handful of nuts, warm unsweetened green tea. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pate on a slice of cucumber instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two omelets with herbs, tea with lemon zest. Lunch: lasagna with zucchini, herring with radish, tea. Snack: homemade yogurt and some cherries, water. Dinner: stewed rabbit with dill, cucumber with quail eggs mixed with salad.
Sunday	Breakfast: liver pate and a slice of avocado with salad, coffee. Lunch: Creamy radish soup, cheddar chicken breast, tea. Afternoon snack: cucumber with pate and mint tea. Dinner: grilled fish with spinach and grated cheese salad with some flaxseed, tea.

Menu rules

The menu of a carbohydrate-free diet should be designed so as not to use products that are not in the permissible table - this is the main requirement.

Nutritionist recommendations to follow:

1. Baked goods, cakes, cookies, and pastries are all high in carbs and bad fats. You need to learn to avoid beige products.
2. Soft drinks, juices, flavored milks and energy drinks are liquid sugars in bottles.
3. Creamy soups are a good substitute for regular soups and broths.
4. The menu has many meat dishes but only if they are made with fresh and natural meat.
5. Fish day is the key to success in the fight against weight.
6. A slice of dark chocolate once a week will improve your mood.

What and how much to drink on a carbohydrate-free diet

The carbohydrate-free diet menu also includes drinks. Selecting them according to the product table, it is necessary to determine what effect they have on their sugar and calorie content.

• Water. It is responsible for water-salt metabolism, has no carbohydrates and no calories.
• Milk. It has a moderate amount of carbohydrates, but these need to be taken into account if you drink about 100 ml or more of milk per day. In general, milk is useful, because. is a source of energy for those who want to monitor their weight. Skim milk has half the calories of whole milk.
• Juice. Despite their fairly high carbohydrate content, fruit juices do not need to be completely eliminated from the menu. It can be taken during intense exercise, as physical activity will help balance blood sugar levels. But the important thing is that the juice is natural and sugar-free.
• Soft drink. Sugary soft drinks have no nutritional value, they contain nothing but huge amounts of sugar. They can only get drunk on a single occasion when an increase in blood glucose levels is needed, for example, before, during or after exercise.
• Diet soft drinks. Diet soft drinks contain artificial sweeteners and other artificial enhancers to create sweetness, flavor, and color. Although soft drinks are considered safe to consume, research is not so clear.

  A carbohydrate-free diet (menu and food table above) allows tea in moderation. According to studies, tea is very good for health, thanks to its use, insulin sensitivity increases, blood pressure is maintained at an appropriate level.

  Those who prefer to drink tea with milk will be disappointed to learn that all beneficial properties are nullified when milk is added to the tea.

• The coffee. You can have coffee without added sugar for breakfast. But coffee with milk like latte is a high-calorie drink that should be avoided.
• Acoholic drink. When drinking, consider:
  1. How do drinks affect blood sugar?
  2. calorie content of the drink;
  3. whether alcohol will interact with a medication being taken for health reasons.

  Alcohol can cause blood sugar spikes and drops, so it's helpful to understand how different types of alcoholic beverages can affect sugar levels. Alcohol is a significant source of calories. For example, a typical beer bottle contains 200 calories, which is equivalent to two glasses of beer.

Types of diet

There are many low-carb diets out there, however, only 3 of them are the most popular, due to their effectiveness and speed.

• Permanent diet. The goal is to keep the amount of carbohydrates consumed each day and in each meal the same. Carbs need to be counted regularly. However, such a diet has a lot of undesirable effects on the body, such as chronic fatigue and the development of dementia.
• diet. This option will be optimal for athletes: before training should consume a small amount of carbohydrates to have enough strength during active training. But you will have to devote a lot of time to physical activity, otherwise it will be impossible to lose weight.
• Ring option.The most popular option is the diet. Its essence is that within 6 days carbohydrates are not consumed (only a small amount of grains and vegetables is allowed in the diet), and the process of processing its own stored fat is activated. On day 7, you can eat carbohydrate foods until lunch. Portion size is important no matter what diet a person chooses.

Carbohydrate-free diet following any of these methods(with a separate menu according to the product table) -Ideal for those who want to say goodbye to weight as soon as possible.

Features of carbohydrate-free nutrition in diabetes

A carbohydrate-free diet is recommended by nutritionists for patients with diabetes. Depending on the preparation of an individual menu, according to the permissible food table, such a diet is suitable for normalizing weight and blood sugar.

In order for the feeling of hunger not to happen continuously, it is advisable to add green vegetables, radishes, tomatoes to the diet. The use of fermented dairy products, cheese and oatmeal will help with digestive problems.

The diet can be used for people with many types of blood cholesterol problems - high or low levels. If you follow strict rules, you can normalize your metabolism and cholesterol levels without the use of drugs.

Features of the athlete's diet

The low carbohydrate content is offset by the consumption of more protein products, and since protein has a positive effect on muscle growth and building, this diet can be recommended for athletes participatingengage in strength and bodybuilding sports.

The diet usually begins with consuming one serving of sugar daily, about 58% of the normal value. Reducing the amount of carbohydrates in the diet should be gradual.

The main problem for athletes following a no-carb diet is the need to choose foods that are high in protein, but at the same time low in fat and low in carbohydrates. It is advisable to add small portions of brown rice, lentils, flour with bran to the diet.

You need to eat enough vegetables with slow carbohydrates. These are celery, asparagus, cabbage, cucumber, radish, rhubarb, spinach, tomato.

How to get out of the diet?

Slowly exiting the carbohydrate-free diet ensures the results you've achieved. You can not immediately buy what is forbidden on the first day - you need to gradually increase the amount of carbohydrates, calculating their amount in the food you eat. If you need to repeat the course of weight loss, then after a week you can return to the diet.

You should increase the amount of vegetables and fruits, as well as follow a strict diet. Sweets so guests are not often present on the table. Make a habit of replacing sweets with dried fruit.

For physical activity, it is necessary to access the gym and swimming pool. A contrast shower is useful for healing and physical training. Evening walks are also recommended.

Result: before and after photo

Diet expenses

The carbohydrate-free table contains common products that are easy to purchase at any time of the year. Most of the products on the diet menu are expensive meat products, so a week of food on the table without carbohydrates is quite expensive.

Contraindications

A low-carbohydrate diet is contraindicated in patients with the following medical conditions:

• pyruvate carboxylase deficiency;
• porphyria metabolism disorder;
• fat metabolism disorder.

Possible side effects:

• migraine;
• muscle weakness and fatigue;
• nausea.

Diet plans that include recommended (censored) foods are generally not recommended for adults with epilepsy. In some cases, low-carbohydrate dietary options with fewer restrictions on carbohydrate intake are considered more beneficial for adolescents and adults.

A carbohydrate-free diet improves metabolic disorders, diabetes, hypertension and other diseases related to the heart and blood vessels. A sample menu and a table of allowed foods will help you quickly understand the diet and quickly achieve results in normalizing body weight and improving health.