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

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

What is a no-carb diet (keto diet)

A no-carb diet is a food system, aiming to limit the intake of carbohydrates in the body, and consume mainly protein foods with little amount of fat, mainly of vegetable origin.

Benefits of a no-carb diet

no carb diet, compared to similar dietary restrictions for weight loss,has the following advantages:

• significant rate of weight loss;
• moderation of the feeling of hunger;
• normalization of blood sugar;
• beneficial effect on brain function;
• low effect on heart and blood vessels;
• reducing the risk of developing cancerous tumors.

The advantages of the technique are associated with the almost complete reduction or exclusion of glucose from the daily diet. Glucose, or other molecules that can be converted to glucose, are found in all carbohydrate foods, whether grains, legumes, starchy vegetables, fruits, sweeteners, as well as nuts, seeds, and vegetables.

diet phases

Due to the flow of ketosis in the body, this method of nutrition is also called a keto diet.. In order for the process to fully begin and active fat burning to begin, 4 steps must pass:

Stage	peculiarities
1st	Carbohydrates enter the body only in the morning in the amount of 20 g, and in the time remaining to provide energy, it will absorb glucose from its own stores.
2nd	The body is no longer replenished with glucose and begins to consume the glycogen contained in the muscles and liver. After 2-3 days, the fat burning process will be accelerated, as the lack of carbohydrates will be felt more and more, the body will more actively consume the alternative energy reserves.
3rd	The phase starts after 3-4 days when the carbs are almost gone. Energy is generated by burning fats first and then proteins. In the first week, the menu should contain a lot of protein foods (up to 3-4 g per 1 kg of human weight).
4th	Starts in a week. The objective is to consolidate the results obtained. The body is already used to the lack of carbohydrates and supplies itself with energy through increased fat burning. The ketosis process is fully initiated only with the onset of the 4th stage.

What to eat and how to make a menu?

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

Chart with carbohydrates and calories

products	carbohydrates	Zhirov	Belkov	calories
dry vobla	0, 0	5, 5	46, 4	235, 1
salmon caviar	0, 0	13, 8	31, 6	250, 6
sturgeon caviar	0, 0	9. 7	28, 9	202, 9
turkey breast 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	6. 6	23, 5	153, 4
atlantic mackerel	0, 0	6. 4	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 pulp	0, 0	2. 6	20, 3	104, 6
filet mignon	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 category	0, 0	2. 0	19, 7	96, 8
Whole turkey (carcass category 1)	0, 0	22. 0	19, 5	276. 0
Pork loin	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
whole zander	0, 0	1. 1	18, 4	83. 5
cod fillet	0, 0	1. 1	18, 4	83. 5
peak	0, 0	1. 1	18, 4	83. 5
Sole	0, 0	1. 3	18. 2	84. 5
liver steak	0, 0	3. 7	17, 9	104, 9
crucian river	0, 0	1, 8	17, 7	87. 0
herring w/o	0, 0	19, 5	17, 7	246, 3
Salted Baltic Sprat	0, 0	7. 6	17. 1	136, 8
Fresh, uncut golden	0, 0	4. 1	17. 1	105, 3
lamb pulp	0, 0	14, 4	17. 0	197, 6
Leg of lamb on the bone	0, 0	14, 4	17. 0	197, 6
salted herring	0, 0	8, 5	17. 0	144. 5
scallop w/o	0, 0	1. 1	16, 7	76, 7
Gutted sturgeon with 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
ox heart	0, 0	3, 5	16. 0	95. 5
king crab	0, 0	3. 6	16. 0	96, 4
Pollock	0, 0	0, 9	15, 9	71, 7
Duck (carcass category 1)	0, 0	38. 0	15, 8	405, 2
lamb lung	0, 0	2. 3	15, 6	83, 1
ox lung	0, 0	4. 7	15. 2	103, 1
ox kidney	0, 0	2, 8	15. 2	86. 0
Whole goose (1st category processed carcass)	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 cabbage	0, 0	0, 2	0, 9	5. 4
chicken broth	0, 0	0, 0	0, 0	0, 0
broth	0, 0	0, 0	0, 0	0, 0
Meat and bone broth	0, 0	0, 0	0, 0	0, 0
fish soup	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
Truffle flavored olive oil	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 meat	0, 1	11. 0	21, 3	184, 6
chicken legs	0, 1	11. 0	21, 3	184, 6
chicken wings	0, 1	11. 0	21, 3	184, 6
chopped chicken leg	0, 1	11. 0	21, 3	184, 6
fresh butter mushrooms	0. 5	0, 7	2. 4	17, 9
fresh mushrooms	0. 5	1. 2	2. 2	21, 6
fresh mushrooms	0. 5	0, 8	1, 8	16, 4
Quail eggs	0, 6	13. 1	11, 9	167, 9
chicken eggs	0, 7	11. 5	12, 7	157, 1
Feta cheese	1, 5	20. 2	15, 6	250, 2
Low-fat cottage 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
cucumbers	2. 6	0, 1	0, 8	14, 5
fat curd	2, 8	18. 0	14. 0	229, 2
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	1. 2	20, 9
tomatoes	3. 8	0, 2	1. 1	21, 4
pine nut kernel	4. 0	68, 6	14. 0	689, 4
Ryazhenka 6% fat	4. 1	6. 0	3. 0	82, 4
green dill	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 rich in carbohydrates are soft drinks, cakes and sweets. They should definitely be excluded.

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

cereal products	With a no-carb diet, you need to exclude all baked goods options, be it breads, bagels, cookies, pies. All these products are rich in carbohydrates. This applies to whole-grain breads as well as products made from refined flours. Most cereals are also rich in carbohydrates, which are forbidden foods for a carbohydrate-free diet. These include rice and oatmeal.
sweet fruits	Most fruits should not be consumed on a low-carb diet. The ideal daily serving 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 source of fiber. Its properties are such that, like a brush, it cleans all toxins, food residues from the intestine, due to which excess weight is removed and sugar normalized. However, vegetables contain not only fiber but also starch, which is unacceptable on a low-carb diet, they should be excluded from the menu.
Pasta	A 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 can't abuse it either, as even 1 can of light beer contains 6 g of carbohydrates.
sweetened yogurt	Homemade yogurt does contain some carbohydrates, but this is only true if no sugar is added to it. If we talk about store-bought sweetened yogurt, that product contains as many carbohydrates as a sweet dessert does. For example, fruit yogurt contains approximately 49 g of carbohydrates, even ice cream with the same amount of carbohydrates is lower.
beans	They are rich in fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cookies, candy and cakes. In addition to the fact that they have a lot of sugar, they practically do not bring benefits to the body.
dry snacks	Carbohydrates found in potato chips and crackers can quickly be stored as extra weight. 1 package potato chips = 19 g of carbohydrates. In addition, potato chips and other similar products are often consumed in large quantities.
Soft drinks	Soft drinks are made with added sugar and contain few nutrients.

It is important to choose nutritious foods that are high in protein but low in carbohydrates.

Allowed products table

List of recommended food groups	food
Me at	Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, scrambled, omelets - in any form.
Fish and seafood	They eat all kinds of oily fish, both from the river and the sea. But it is necessary to avoid breaded products during cooking.
natural fat	To make the dishes of the daily menu tastier, the addition of butter and sour cream will help. The use of coconut oil and olive oil is also welcome.
above ground vegetables	All kinds of cabbage, rosehip, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumber, tomato.
dairy	These include real butter, cream (40% fat), yogurt, and sour cream and cheese. Low-fat milk should be included with caution as these products contain a lot of milk sugar.
berries	Any berries will be suitable to replace the usual sweets.
nuts	You can replace almonds and cashews with popcorn, candy or chips, without abuse.
mushrooms	This is a protein source. Mushrooms meet all the requirements of the described diet.

How long can you stay on a no-carb diet?

A carbohydrate-free diet should have a period of purely individual use.You need to focus on well-being, health status, weight. It turns out that after a week of dietary nutrition, there is a significant decline in strength; in this case, many people switch to the usual good nutrition and do not achieve the desired weight loss results.

Others, after several months of dieting, not only achieve the desired results, but also surpass them. Plus, your well-being doesn't fail over the course of the diet.

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

Sample menu of the day

To see	Diet	Grades
7. 00	Water	Glass of water on an empty stomach
7: 30 am	Water	half glass of water
8: 00 am	Breakfast	Egg, scrambled eggs, porridge (buckwheat, rice, oatmeal, corn), cottage cheese, kefir
9: 00 am	Water	Glass of water
10. 00	Water	Glass of water
10: 30 am	Lunch	fruits or vegetables
11: 30 am	Water	Glass of water
12: 30 pm	Water	Glass of water
1 pm	Dinner	Chicken, fish or meat with vegetables
2 pm	Water	Glass of water
15: 00	Water	Glass of water
16: 00	Lunch	Fruits, vegetables, dried fruit or nuts
17: 00	Water	Glass of water
18: 00	Water	Glass of water
19: 00	Dinner	Chicken, fish or meat with vegetables
8 pm	Water	Glass of water

Sample menu of the week

Days of the week	The menu is carb-free
Monday	Breakfast: Bake eggs with two pieces of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Cream of Brussels sprouts with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: a couple of apricots with homemade yogurt, mint tea. Dinner: quail egg and chicken breast salad with iceberg lettuce, blueberry tea.
Tuesday	Breakfast: boiled chicken with cucumber slices instead of bread, steamed scrambled eggs with cheddar. Lunch: cream soup with sea cocktail and beet salad with sesame seeds, tea without sugar. Afternoon snack: a handful of currants with low-fat kefir. Dinner: fish rolls with soy sauce, herbal tea.
Wednesday	Breakfast: Bacon (2 minutes in the microwave, covered with kitchen paper). Microwave omelet with cheese (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: veal steaks on a fennel and mushroom pillow, with chicory added. Afternoon snack: sardines with cucumber. Dinner: Chicken breast wrapped in bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, unsweetened coffee. Lunch: Creamy carrot and pea soup, stewed veal curry, tea. Afternoon Snack: Sour cream with a handful of blueberries or blueberries. 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 walnuts, hot green tea without sugar. Lunch: Cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pate on a cucumber slice instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two-egg omelet with herbs, tea with lemon zest. Lunch: lasagna with zucchini, herring with beets, tea. Snack: homemade yogurt and a handful of cherries, water. Dinner: rabbit stewed with fennel, cucumbers with quail eggs in a salad.
Sunday	Breakfast: liver pâté and a slice of avocado with lettuce, coffee. Lunch: Creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pâté and mint tea. Dinner: baked fish with spinach and grated cheese salad with a handful of flaxseed, tea.

menu rules

The menu of a carbohydrate-free diet must be designed so that it does not use products that are not included in the permitted table - this is the main requirement.

Nutritionist recommendations below:

1. Baked goods, cakes, cookies, sweets are all high in carbs and bad fats. You need to learn to avoid beige products.
2. Sodas, fruit juice, flavored milk and energy drinks are liquid sugar in a bottle.
3. Cream soup is a good substitute for the usual soups and broths.
4. Many meat dishes on the menu are good, but only if they are made from natural, fresh 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 no-carb diet

The no-carb diet menu also includes drinks. Selecting them according to the table of products, it is necessary to determine what effect they have on the sugar level and what is their caloric content.

• Water. It is responsible for water-salt metabolism, has zero carbs and zero calories.
• Milk. It has a moderate amount of carbs, but they need to be taken into account if you drink about 100ml of milk or more daily. In general, milk is useful, because. It is a source of energy for people who want to monitor their weight. Skim milk has half the calories of whole milk.
• Fruit juice. Despite the rather high level of carbohydrates, fruit juice does not need to be completely excluded from the menu. It can be drunk during intense training as physical activity will help balance blood sugar levels. But it is important that it is natural, unsweetened fruit juice.
• sweet sodas. Sugary sodas have no nutritional value, they contain nothing but a huge amount of sugar. They can be drunk only in a single case when it is necessary to increase the blood glucose level, for example, before, during or after training.
• diet sodas. Diet sodas contain artificial sweeteners and other artificial aids for sweetness, flavor and color. While soft drinks are considered safe to consume, the research is not so clear.

  The no-carb diet (menu and food table above) allows tea consumption in moderation. According to studies, tea is good for health, thanks to its use, insulin sensitivity increases and blood pressure is maintained at the proper level.

  Anyone who likes to drink tea with milk will be disappointed to learn that all the beneficial properties are neutralized when milk is added to the tea.

• Coffee. You can drink unsweetened coffee as a supplement to your breakfast. But café au lait like café au lait is a high-calorie drink that should be avoided.
• Alcoholic beverages. When drinking alcohol, consider:
  1. How does drinking affect blood sugar levels?
  2. the caloric content of the drink;
  3. whether alcohol will interact with a medication being taken for health reasons.

  Alcoholic beverages can be responsible for raising and lowering blood glucose levels, so it's helpful to understand how different alcoholic beverages can affect blood sugar levels. Alcohol is a significant source of calories. For example, a bottle of regular beer contains 200 calories, which is equivalent to two eclairs.

types of diet

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

• permanent diet. The goal is to keep the same amount of carbohydrates consumed each day and at each meal. Carbs need to be counted regularly. However, such a diet has many undesirable effects on the body, for example, chronic fatigue and distraction develop.
• power diet. This option will be ideal for athletes: before training, it is recommended to consume a small amount of carbohydrates so that there is enough strength in the gym for active training. But you will have to devote a lot of time to physical activity, otherwise it is impossible to lose weight.
• Round option. The most popular option is the circular diet. Its essence is that within 6 days carbohydrates are not consumed (it is allowed to include only a small amount of cereals and vegetables in the diet), and the processing of fat reserves itself is activated. On the 7th day, you can eat carbohydrate foods until lunch. Portion sizes are critical no matter what diet a person chooses to eat.

A carbohydrate-free diet according to any of these methods(with the elaboration of an individual menu according to the product table) -ideal for those who want to say goodbye to extra pounds as soon as possible.

Features of carbohydrate-free nutrition in diabetes

A carbohydrate-free diet is recommended by nutritionists for diabetic patients. Subject to the preparation of an individual menu, according to the table of allowed foods, this diet is suitable for normalizing weight and blood sugar levels.

So that the feeling of hunger is not constant, it is recommended to introduce more vegetables, beets and tomatoes in the diet. Using fermented dairy products, cheese, and oatmeal will help resolve digestive issues.

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

Features of the diet for athletes

The low carbohydrate content is offset by a high intake of protein products, and as protein has a positive effect on muscle growth and building, the diet can be recommended for athletes involved in strength and bodybuilding sports.

The diet usually starts with consuming a daily serving of sugar, which is about 58% of normal values. Reducing carbohydrates in the diet should be gradual.

The main problem for athletes following a low-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 recommended to add small portions of brown rice, lentils, flour with bran to the diet.

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

how to get off the diet

The gradual departure from a carbohydrate-free diet is a guarantee of maintaining the achieved result. You can't immediately attack what was forbidden on the first day - you need to gradually increase the amount of carbohydrates, calculating their amount in the foods you eat. If you need to repeat the weight loss course, then after a week off, you can return to the diet chart.

You should increase the amount of vegetables and fruits as well as follow a food consumption regimen. Sweets should be infrequent guests at the table. It is advisable to create the habit of replacing sweet dishes with dried fruits.

As for physical activity, it is necessary to visit the gym and swimming pool. A contrast bath is useful for healing and physical training. Night walks are also recommended.

Results: before and after photos

diet cost

The carbohydrate free table contains the usual products that are easy to buy at any time of the year. Most of the products on the diet menu are meat products that are expensive, so a week of food on a no-carb table is quite expensive.

contraindications

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

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

Possible side effects:

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

A diet menu consisting of recommended (dietically approved) foods is generally not recommended for adults with epilepsy. In some cases, low-carb diet options with fewer restrictions on carbohydrate intake are considered to be more beneficial for teens and adults.

A carbohydrate-free diet helps improve well-being in metabolic disorders, diabetes, hypertension, and other diseases associated with the heart and blood vessels. A sample menu and table of allowed foods will help you quickly understand the diet and quickly get results in normalizing body weight and improving well-being.