Carbohydrate-free diet: menu and nutrition chart 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 permitted foods (vegetables, fruits, cereals, etc. ) includes a large number of items and dishes.

What is a carbohydrate-free diet (keto diet)

A carbohydrate-free diet is a food systemaimed at limiting the intake of carbohydrates in the body, and intake of mainly low-fat protein foods, mainly of plant origin.

Benefits of a carbohydrate-free diet

carbohydrate-free diet, compared to similar dietary restrictions on weight loss,has the following advantages:

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

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

Stages of the diet

Due to the course of ketosis in the body, this method of eating is also called the keto diet.. In order to start the process completely and start the active burning of fat, 4 stages must be passed:

scene	Features
1st	Carbohydrates enter the body only in the morning in an amount of 20 g, and the rest of the time to provide energy, it will absorb glucose from its own reserves.
2nd	The body no longer replenishes glucose and begins to consume glycogen contained in muscles and liver. After 2-3 days, the process of burning fat will accelerate, as the lack of carbohydrates will be felt more and more, the body will consume more actively alternative energy reserves.
3rd	The stage begins after 3-4 days, when carbohydrates are almost depleted. Energy is generated 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	It starts in a week. The aim is to consolidate the results obtained. The body is already accustomed to the lack of carbohydrates and provides energy through increased fat burning. The process of ketosis starts completely only with the onset of the 4th stage.

What to eat and how to make a menu?

The daily caloric content of meals in a weight loss system without carbohydrates should be 1200 kcal for women and not 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, fruits, tea without sugar in small quantities. The menu for the week can be compiled based on the table of permitted products.

Diagram of carbohydrates and calories

Product	carbohydrates	Fat	Proteins	calories
Dried round	0, 0	5. 5	46. 4	235. 1
salmon caviar	0, 0	13. 8	June 31	250. 6
Sturgeon caviar	0, 0	July 9	Sep 28	202. 9
Turkey breast fillet	0, 0	0, 8	April 24	104. 8
Tuna fillet	0, 0	4. 3	April 24	136. 3
Dutch cheese	0, 0	May 30	July 23	369. 3
Maasdam cheese	0, 0	May 30	July 23	369. 3
canned salmon	0, 0	6. 6	May 23	153. 4
Atlantic mackerel	0, 0	6. 4	April 23	151. 2
Marble cheese	0, 0	29. 0	23. 0	353. 0
Processed cheese Sausage smoked	0, 0	19. 0	23. 0	263. 0
Canned tuna	0, 0	0, 7	May 22	96. 3
Salted pink salmon	0, 0	9. 0	Jan 22	169. 4
Melted 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	Sep 20	135. 8
Beef	0, 0	2. 6	March 20	104. 6
beef fillet	0, 0	2. 8	20. 2	106. 0
Salmon is fresh	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	July 19	96. 8
Whole turkey (category 1 carcase)	0, 0	22. 0	May 19	276. 0
Pork bon fillet	0, 0	7. 1	April 19	141. 5
perch	0, 0	0. 9	May 18	82. 1
Pike fillet with skin	0, 0	1. 1	April 18	83. 5
A whole pike perch	0, 0	1. 1	April 18	83. 5
cod fillet	0, 0	1. 1	April 18	83. 5
pike	0, 0	1. 1	April 18	83. 5
Flounder	0, 0	1. 3	18. 2	84. 5
beef liver	0, 0	3. 7	17. 9	104. 9
crucian carp	0, 0	1. 8	July 17	87. 0
Herring s / m	0, 0	May 19	July 17	246. 3
Baltic sprat salted	0, 0	June 7	Jan 17	136. 8
Fresh uncut bream	0, 0	4. 1	Jan 17	105. 3
lamb porridge	0, 0	April 14	17. 0	197. 6
Lamb's hind leg bone	0, 0	April 14	17. 0	197. 6
Salted herring	0, 0	8. 5	17. 0	144. 5
Sea mussels s / m	0, 0	1. 1	July 16	76. 7
Gutted sturgeon with head	0, 0	10. 9	April 16	163. 7
Sturgeon fillet with skin without cartilage	0, 0	10. 9	April 16	163. 7
chicken eggs (yolk)	0, 0	May 30	Jan 16	338. 9
beef heart	0, 0	3. 5	16. 0	95. 5
royal cancer	0, 0	3. 6	16. 0	96. 4
Shelves	0, 0	0. 9	9/15	71. 7
Duck (category 1 carcass)	0, 0	38. 0	15. 8	405. 2
Lamb lungs	0, 0	2. 3	June 15	83. 1
Veal lungs	0, 0	4. 7	15. 2	103. 1
veal kidney	0, 0	2. 8	15. 2	86. 0
Whole goose (processed carcase of category 1)	0, 0	39. 0	15. 2	411. 8
Fresh capelin	0, 0	7. 1	13. 1	116. 3
Smoked carbonate (raw smoked fillet)	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
meat broth	0, 0	0, 0	0, 0	0, 0
Meat and bone broth	0, 0	0, 0	0, 0	0, 0
fish broth	0, 0	0, 0	0, 0	0, 0
Unrefined peanut butter	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
Unrefined sunflower oil	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	March 21	184. 6
Chicken legs	0. 1	11. 0	March 21	184. 6
chicken wings	0. 1	11. 0	March 21	184. 6
Minced chicken leg	0. 1	11. 0	March 21	184. 6
Fresh oily mushrooms	0, 5	0, 7	2. 4	17. 9
fresh mushrooms	0, 5	1. 2	2. 2	June 21
Fresh mushrooms	0, 5	0, 8	1. 8	April 16
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	June 15	250. 2
Low fat cottage cheese	1. 8	0. 6	18. 0	84. 6
Broccoli	1. 8	0. 9	4. 4	32. 9
lettuce	2. 3	0. 2	1. 5	17. 0
cucumbers	2. 6	0. 1	0, 8	May 14
Oily cottage cheese	2. 8	18. 0	14. 0	229. 2
Lemon	3. 0	0. 1	0. 9	May 16
Asparagus	3. 2	0. 1	1. 9	March 21
Walnut kernel	3. 3	68. 5	July 14	688. 5
shallots	3. 3	0. 2	1. 5	21. 0
Sunflower seeds)	3. 4	52. 9	July 20	572. 5
pumpkin seeds	3. 4	52. 9	July 20	572. 5
Yogurt 1, 5% fat	3. 5	1. 5	5. 0	47. 5
Low fat kefir	3. 8	0. 1	3. 0	July 27
Radish	3. 8	0. 1	1. 2	Sep 20
tomatoes	3. 8	0. 2	1. 1	April 21
Cedar 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	Sep 30
sour cabbage	4. 5	0. 1	1. 7	June 25
Cauliflower	4. 5	0. 3	2. 5	July 30

What foods should be excluded from the diet

High-carbohydrate foods include fizzy drinks, pastries and pastries. They should definitely be excluded.

Prohibited and restricted products in the carbohydrate diet menu are included in the following table:

Cereals	With a carbohydrate-free diet, you should exclude all options for bakery products, be it muffins, pretzels, cookies, pies. All these products are rich in carbohydrates. This applies to both wholemeal bread and refined flour products. Most cereals are also rich in carbohydrates, they are forbidden foods for a diet without carbohydrates. These include rice and oats.
sweet fruits	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily portion is a glass. For example, only 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 intestines, which removes excess weight and normalizes sugar. However, vegetables contain not only fiber but also starch, which is unacceptable in a diet without carbohydrates, 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 is not rich enough in carbohydrates to avoid it completely. But you can't abuse it either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains few carbohydrates, but this is true only if no sugar is added to it. If we are talking about purchased sweetened yogurt, then such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains approximately 49 g of carbohydrates, even ice cream with the same amount of carbohydrates is less.
beans	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in biscuits, cakes and pastries. In addition to the fact that they have a lot of sugar, they have virtually no benefit to the body.
Dry snacks	Carbohydrates found in chips and crackers can be quickly stored as extra weight. 1 pack of chips = 19 g of carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
Soft drinks	Soft drinks are made with added sugar and contain few nutrients.

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

Table of authorized products

List of recommended food groups	Food
Meat	All kinds: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, stirred, omelets - in any form.
Fish and seafood	They eat all kinds of oily fish, both river and sea. But it is necessary to avoid breading products during cooking.
natural fat	To make the dishes from the daily menu tastier, adding butter and cream will help. The use of coconut oil and olive oil is also welcome.
aboveground vegetables	All kinds of cabbage, rose hips, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
Dairy products	These include real butter, cream (40% fat), yogurt and sour cream and cheese. Low-fat milk should be included with caution, as such products contain a large amount of milk sugar.
Forest fruits	All fruits will be suitable to replace the usual cakes.
nuts	You can replace almonds and cashews with popcorn, candy or chips without abuse.
mushrooms	It is a source of protein. Mushrooms meet all the requirements of the described diet.

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

The carbohydrate-free diet should have a purely individual period of use.You need to focus on well-being, health, weight. It happens that after a week of dieting there is a significant decrease in strength, in which case many people switch to normal good nutrition and do not achieve the desired results in weight loss.

Others after a few months diet not only achieve the desired results, but also surpass them. In addition, their well-being does not fail throughout the diet.

The average duration of a low-carb diet is 4 to 8 weeks.

Sample menu for the day

I'm watching	Diet	Notes
7, 00 h	Water	A glass of water on an empty stomach
7, 30 h	Water	Half a glass of water
8. 00 am	Breakfast	Egg, scrambled eggs, oatmeal (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00 am	Water	Glass of water
10. 00 h	Water	Glass of water
10, 30 h	Light breakfast	Fruits or vegetables
11. 30 h	Water	Glass of water
12, 30 h	Water	Glass of water
13. 00 h	Dinner	Chicken, fish or beef with vegetables
14. 00 h	Water	Glass of water
15. 00	Water	Glass of water
16. 00 h	Light breakfast	Fruits, vegetables, dried fruits or nuts
5. 00 pm	Water	Glass of water
6 pm	Water	Glass of water
19. 00 h	Dinner	Chicken, fish or beef with vegetables
20. 00	Water	Glass of water

Sample menu for the week

Days of the week	The menu is carbohydrate-free
Monday	Breakfast: Bake eggs with two pieces of bacon and one tomato and serve with herbs and unsweetened tea. Lunch: cream of Brussels sprouts soup with parmesan (200 g), tuna and cucumber salad, water with lemon peel. Afternoon snack: a few apricots with homemade yogurt, mint tea. Dinner: quail egg and chicken breast salad with lettuce iceberg, blueberry tea.
Tuesday	Breakfast: boiled chicken with slices of cucumber instead of bread, scrambled eggs with cheddar. Lunch: cream soup with sea cocktail and beet salad with sesame, unsweetened tea. Afternoon snack: a handful of blackcurrants with low-fat kefir. Dinner: fish rolls with soy sauce, herbal tea.
Wednesday	Breakfast: bacon (2 minutes in the microwave, covered with kitchen paper). Omelet with cheese in the microwave (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: beef steaks on a pillow of dill and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: bacon-wrapped chicken breast with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelette, unsweetened coffee. Lunch: cream of carrot and green pea soup, stewed beef curry, tea. Afternoon snack: sour cream with a handful of 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 biscuits. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: omelette of two eggs with herbs, tea with lemon peel. Lunch: lasagna with zucchini, herring with beets, tea. Breakfast: homemade yogurt and a handful of cherries, water. Dinner: stewed rabbit with dill, cucumbers with quail eggs in the salad.
Sunday	Breakfast: liver pate and avocado slices with lettuce, coffee. Lunch: Cream of radish soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pate and mint tea. Dinner: roasted fish with spinach and salad with grated cheese with a handful of flaxseed, tea.

Menu rules

The carbohydrate-free diet menu should be designed so that you do not use products that are not included in the permitted table - this is the basic requirement.

Recommendations of nutritionists to follow:

1. Baked products, cakes, biscuits, pastries are high in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Carbonated drinks, fruit juice, flavored milk and energy drinks are liquid sugar in a bottle.
3. Cream soup is a good substitute for regular soups and broths.
4. Many meat dishes on the menu are good, but only if they are made from natural and fresh meat.
5. Fish Day is the key to success in the fight against weight.
6. A piece of dark chocolate once a week will improve your mood.

What and how much to drink on a diet without carbohydrates

The carbohydrate-free diet menu also includes drinks. Choosing them according to the table of products, it is necessary to determine what effect they have on sugar levels and what is their caloric content.

• Water. It is responsible for water-salt metabolism, has zero carbohydrates and zero calories.
• Milk. There are moderate amounts of carbohydrates, but they should be taken into account if you drink about 100 ml of milk or more per day. In principle, milk is useful, becauseis a source of energy for people who want to keep track of 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 workouts, as physical activity will help balance blood sugar levels. But it is important to be natural and unsweetened fruit juice.
• Sweet soft drinks. Sugar soft drinks have no nutritional value, they contain nothing but a huge amount of sugar. They can be drunk only in one case, when it is necessary to raise the level of glucose in the blood, for example before, during or after exercise.
• Dietary soft drinks. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, taste and color. Although soft drinks are considered safe to consume, the study is not so clear.

  The carbohydrate-free diet (menu and food table above) allows moderate tea consumption. According to studies, tea is good for health, thanks to its use increases insulin sensitivity and maintains blood pressure at the right level.

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

• coffee. You can drink unsweetened coffee as an addition to breakfast. But coffee with milk like latte is a high-calorie beverage that should be avoided.
• Alcoholic beverages. When drinking alcohol, keep in mind:
  1. How does the drink affect blood sugar levels?
  2. the caloric content of the drink;
  3. whether alcohol will interact with a drug that is taken for health reasons.

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

Types of diets

There are many diets low in carbohydrates, but only 3 of them are the most popular due to the effectiveness and speed of the result.

• Constant diet. The goal is to keep the amount of carbohydrates you eat every day and with each meal the same. Carbohydrates should be counted regularly. However, such a diet has many side effects on the body, for example, develops chronic fatigue and distraction.
• energy diet. This option will be optimal 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 spend a lot of time on 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 no carbohydrates are consumed (it is allowed to include only a small amount of cereals and vegetables in the diet), and the processing of own fat reserves is activated. On the 7th day you can eat carbohydrate food until noon. Portion sizes are crucial, no matter what diet a person chooses.

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

Characteristics of carbohydrate-free diet in diabetes

A carbohydrate-free diet is recommended by nutritionists for patients with diabetes. When preparing an individual menu, according to the table of permitted foods, such a diet is suitable for normalizing weight and blood sugar levels.

In order not to constantly feel hungry, it is recommended to introduce more green vegetables, beets and tomatoes in the diet. The use of fermented dairy products, cheese and oatmeal will help solve digestive problems.

The diet can be used by people with different 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.

Characteristics of the diet for athletes

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

The diet usually begins with the consumption of a daily portion of sugar, which is about 58% of normal values. The reduction of carbohydrates in the diet should be gradual.

The main problem for athletes who follow a diet without carbohydrates is the need to choose foods rich in protein, but at the same time low-fat and low-carbohydrate. It is recommended to add small portions of brown rice, lentils, bran flour to the diet.

You need to eat enough vegetables with slow carbs. These are celery, asparagus, any cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get out of the diet

Gradual withdrawal from a carbohydrate-free diet is a guarantee of maintaining the achieved result. You can not immediately go to the 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 of going out you can return to the diet.

You need to increase the amount of vegetables and fruits, as well as follow a diet. Sweets should be rare guests at the table. It is advisable to make a habit of replacing sweet dishes with dried fruits.

As for physical activity, it is necessary to visit the gym and swimming pool. The contrast shower is useful for treatment and physical preparation. Evening walks are also recommended.

Results: photos before and after

The cost of the diet

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, which are expensive, so a week's meal without carbohydrates is quite expensive.

Contraindications

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

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

Possible side effects:

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

A diet menu consisting of recommended (dietary approved) foods is usually not recommended for adults with epilepsy. In some cases, low-carbohydrate diet options with fewer carbohydrate restrictions are considered more beneficial for adolescents and adults.

A carbohydrate-free diet helps to improve well-being in metabolic disorders, diabetes, hypertension and other diseases of the heart and blood vessels. An example menu and table of permitted foods will help you quickly understand the diet and quickly achieve results to normalize body weight and improve well-being.