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 carbohydrate-free diet menu is varied, the table of permissible foods (vegetables, fruits, cereals, etc. ) includes a large number of foods and dishes.

What is a carb-free diet (keto diet)

A carb-free diet is a food system, aims to limit the intake of carbohydrates in the body, and eat mostly protein foods with little fat, especially those of plant origin.

Benefits of a no-carb diet

carb free diet, compared with similar dietary restrictions for weight loss,has the following advantages:

• significant rate of weight loss;
• hunger moderation;
• normalization of blood sugar;
• beneficial effect 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 another molecule that can be converted into glucose, is found in all carbohydrate foods, including whole grains, legumes, starchy vegetables, fruits, sweeteners, as well as nuts, seeds, and vegetables.

Diet stages

Because of the flow of ketosis in the body, this way of providing nutrition is also known as the keto diet.. In order for the process to start completely and active fat burning to begin, 4 stages must be passed:

Stage	Uniqueness
1	Carbohydrates enter the body only in the morning in the amount of 20 g, and in the time remaining to provide energy will absorb glucose from its own reserves.
2nd	The body is no longer filled with glucose and begins to consume glycogen contained in the muscles and liver. After 2-3 days, the fat burning process will be faster, because the lack of carbohydrates will be more pronounced, the body will be more active in consuming alternative energy reserves.
3	The stage begins after 3-4 days, when carbohydrates are almost exhausted. Energy is produced by burning fat first and then protein. In the first week, the menu should contain a large number of protein foods (up to 3-4 g per 1 kg of human body weight).
4th	Starting in a week. The goal is to consolidate the results obtained. The body is used to the lack of carbohydrates and provides energy through increased fat burning. The process of complete ketosis is launched only with the start of the 4th stage.

What to eat and how to make a menu?

The daily calorie content of food on a 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, nuts, citrus fruits, fruits, tea without sugar in small quantities. The menu for the week can be arranged according to the table of allowed products.

Chart with carbohydrates and calories

Product	carbohydrate	Zhirov	Belkov	calories
dry vobla	0, 0	5. 5	46. 4	235. 1
salmon caviar	0, 0	13. 8	31. 6	250. 6
sturgeon fish caviar	0, 0	9. 7	28. 9	202, 9
turkey breast fillet	0, 0	0. 8	24. 4	104. 8
tuna fillets	0, 0	4. 3	24. 4	136. 3
dutch cheese	0, 0	30. 5	23. 7	369. 3
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
Smoked Sausage Processed Cheese	0, 0	19. 0	23. 0	263. 0
Canned tuna	0, 0	0, 7	22, 5	96. 3
Salty pink salmon	0, 0	9. 0	22. 1	169, 4
Preserved cheese	0, 0	27. 0	22. 0	331. 0
Fresh pink salmon	0, 0	7. 0	21. 0	147. 00
Canned pink salmon	0, 0	5. 8	20. 9	135. 8
beef	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 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 0
pork tenderloin	0, 0	7. 1	19. 4	141. 5
river perch	0, 0	0. 9	18. 5	82. 1
Pike-perch fillet with skin	0, 0	1. 1	18. 4	83. 5
Whole zander	0, 0	1. 1	18. 4	83. 5
cod fish fillet	0, 0	1. 1	18. 4	83. 5
Spear	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
crucian river	0, 0	1. 8	17. 7	87. 0
Herring s/m	0, 0	19. 5	17. 7	246. 3
salty baltic sprat	0, 0	7. 6	17. 1	136. 8
Uncut fresh freshwater fish	0, 0	4. 1	17. 1	105. 3
sheep's meat	0, 0	14. 4	17. 0	197. 6
Lamb hind legs on bone	0, 0	14. 4	17. 0	197. 6
salted herring	0, 0	8. 5	17. 0	144. 5
sea shells s/m	0, 0	1. 1	16. 7	76. 7
Crushed sturgeon with head	0, 0	10. 9	16. 4	163. 7 7
Sturgeon fish fillet with skin without cartilage	0, 0	10. 9	16. 4	163. 7 7
Chicken eggs (yellow)	0, 0	30. 5	16. 1	338. 9
beef liver	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 (category 1 carcass)	0, 0	38. 0	15. 8	405. 2
Lamb's Lung	0, 0	2. 3	15. 6	83. 1
Cow Lung	0, 0	4. 7	15. 2	103. 1
cow kidney	0, 0	2. 8	15. 2	86. 0
Whole goose (processed carcass from category 1)	0, 0	39. 0	15. 2	411. 8 8
Fresh Capelin	0, 0	7. 1	13. 1	116. 3
Smoked carbonate (raw smoked beef)	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 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 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 leg	0. 1	11. 0	21. 3	184. 6
chicken wings	0. 1	11. 0	21. 3	184. 6
Minced chicken feet	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
cucumber	2. 6	0. 1	0. 8	14. 5
Fat cottage cheese	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
red onion	3. 3	0. 2	1. 5	21. 0
Sunflower seed)	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
Turnip	3. 8	0. 1	1. 2	20. 9
Tomatoes	3. 8	0. 2	1. 1	21. 4
pine nut kernels	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
grated cabbage	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 high-carb foods are soda, cake, and candy. They should definitely be excluded.

Products that are prohibited and restricted for a carbohydrate-free diet are listed in the following table:

Cereal products	With a carbohydrate-free diet, you should exclude any options for bakery products, be it bread, bagels, cakes, pies. All of these products are rich in carbohydrates. This applies to whole grain breads as well as products made from refined flour. Most cereals are also rich in carbohydrates, they are forbidden foods for a carb-free diet. This includes rice and wheat.
sweet fruits	Most fruits should not be eaten on a carb-free diet. The optimal daily serving is a 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 intestines, due to which excess weight is removed and sugar is normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable in a carbohydrate-free diet, they should be excluded from the menu.
Some kind of spaghetti	One serving of cooked pasta contains 44 g of carbohydrates, of which 4 g of fiber.
Beer	Beer is not rich in carbohydrates enough to avoid it altogether. But you can't abuse it either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweet yogurt	Homemade yogurt contains some carbohydrates, but this is true only if no sugar is added to it. If we talk about purchased sweetened yogurt, then such a product contains as many carbohydrates as those included in sweet desserts. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream with the same amount of carbohydrates is less.
peas	They are rich in fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cakes, candies, and cakes. Apart from containing a lot of sugar, they have practically no benefits for the body.
Dry snacks	The carbohydrates found in chips and crackers can be quickly stored as extra weight. 1 packet of chips = 19 g carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
Soft drink	Soft drinks are made with added sugar and contain very few nutrients.

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

Allowed product table

List of recommended food groups	Food
Meat	All kinds: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Egg	Boiled, fried, scrambled, omelette - 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 dishes from the daily menu tastier, 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, rosehips, 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 added with care, as these products contain a lot of milk sugar.
berries	Any berries are suitable to replace ordinary sweets.
crazy	You can replace almonds and cashews with popcorn, candy, or chips, without abusing them.
Mold	It is a source of protein. Mushrooms meet all the described dietary requirements.

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

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

Others, after several months of dieting, not only achieve the desired result, but also exceed it. In addition, their well-being does not fail during the diet.

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

Example of today's menu

Watch	Diet	Notes
7, 00	Water	A 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	A glass of water
10. 00	Water	A glass of water
10. 30	Snack	Fruits or vegetables
11. 30	Water	A glass of water
12. 30	Water	A glass of water
13. 00	Dinner	Chicken, fish or beef with vegetables
14. 00	Water	A glass of water
15. 00	Water	A glass of water
16. 00	Snack	Fruits, vegetables, dried fruit or nuts
17. 00	Water	A glass of water
18. 00	Water	A glass of water
19. 00	Dinner	Chicken, fish or beef with vegetables
20. 00	Water	A glass of water

Sample menu for this week

Days of the week	This menu is carb free
Monday	Breakfast: toasted eggs with two slices of bacon and one tomato and served with herbs and unsweetened tea. Lunch: Brussel sprouts cream soup with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: some apricots with homemade yogurt, mint tea. Dinner: quail eggs 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 beetroot salad with sesame seeds, unsweetened tea. Afternoon snack: handful of raisins with low-fat kefir. Dinner: fish rolls with soy sauce, herbal tea.
Wednesday	Breakfast: bacon (2 minutes in the microwave, covered with kitchen paper). Omelette with cheese in the microwave (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: veal steak on a pillow of fennel and mushrooms, with added chicory. Afternoon snack: sardines with cucumber. Dinner: Chicken breast wrapped in bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, unsweetened coffee. Lunch: carrot cream and green bean soup, beef curry stew, tea. Afternoon snack: sour cream with a handful of blueberries or lingonberries. Dinner: salad with grated carrots and mushrooms with a slice of hard cheese, tea.
Friday	Breakfast: ryazhenka with cubes of hard cheese and handful of nuts, unsweetened warm green tea. Lunch: cabbage soup with a piece of bacon and spinach salad, coffee. Afternoon snack: cheese or pâté on cucumber slices instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two omelet with herbs, tea with lemon zest. Lunch: lasagna with zucchini, herring with beets, tea. Snack: homemade yogurt and handful of cherries, water. Dinner: boiled rabbit with dill, cucumbers with quail eggs in a salad.
Sunday	Breakfast: liver pate and a slice of avocado with lettuce, coffee. Lunch: Tender horseradish soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pâté and mint tea. Dinner: grilled fish with spinach and grated cheese salad with handfuls of flaxseed, tea.

Menu rules

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

Nutritionist recommendations to follow:

1. Baked foods, cakes, pastries, pastries are all high in carbohydrates and bad fats. You need to learn to avoid cream products.
2. Soda, fruit juices, flavored milk and energy drinks are liquid sugar in bottles.
3. Cream soups are a good substitute for regular soups and broths.
4. Many of the meat dishes on the menu are great, 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 carb-free diet?

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 the sugar level and what the calorie content is.

• Water. It is responsible for water-salt metabolism, it has zero carbohydrates and zero calories.
• milk. It has a moderate amount of carbohydrates, but they need to be taken into account if you drink about 100 ml of milk or more every day. In general, milk is beneficial, because. is a source of energy for people who want to monitor their weight. Skim milk has half the calories of whole milk.
• Fruit juice. Although the carbohydrate content is quite high, fruit juices do not need to be completely excluded from the menu. Can be taken during intense exercise, as physical activity will help balance blood sugar levels. But it is important that it is a natural and unsweetened fruit juice.
• Sweet soft drink. Sweetened soft drinks have no nutritional value, they just contain a large amount of sugar. They can be taken only in one case when it is necessary to increase the level of glucose in the blood, for example, before, during or after training.
• Diet soft drink. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, taste, and color. Although soft drinks are considered safe for consumption, the research is not yet clear.

  A diet without carbohydrates (menu and food table above) allows the consumption of tea in moderation. According to research, tea is good for health, thanks to its use, insulin sensitivity increases, and blood pressure is maintained 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 in addition to breakfast. However, milk coffee like latte is a high-calorie drink that should be avoided.
• Alcoholic beverages. When drinking alcohol, consider:
  1. How do drinks affect blood sugar levels?
  2. the calorie content of the drink;
  3. whether alcohol will interact with drugs that are being consumed for health reasons.

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

Type of diet

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

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

A carbohydrate-free diet according to one of these methods(with the preparation of individual menus 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 permissible foods, such a diet is suitable for normalizing body weight and blood sugar levels.

So that hunger is not constant, it is recommended to include more green vegetables, beets and tomatoes in the diet. The use of fermented milk products, cheese and oatmeal will help with digestive problems.

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

Diet features for athletes

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

The diet usually starts with daily sugar consumption, which is about 58% of the normal value. Reducing carbohydrates in the diet should be gradual.

The main problem for athletes following a diet without carbohydrates is the need to choose foods that are rich 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 carbohydrates. These are celery, asparagus, cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get out of the diet?

Gradual exit from a carbohydrate-free diet is a guarantee to maintain the achieved results. You can't jump right into what's 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 weight loss program, then after a week out, you can return to the diet table.

You should increase the amount of vegetables and fruits, and follow a drinking diet. Sweets should be a rare guest on the table. It is advisable to get into the habit of replacing sweet dishes with dried fruits.

As for physical activity, it is necessary to visit the gym and swimming pool. Contrast baths are useful for healing and physical training. Evening walks are also recommended.

Result: before and after photos

Diet costs

The carb-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 high-priced meat products, so a week's meal on the carb-free table is quite expensive.

Contraindications

Low-carbohydrate diets are contraindicated in patients with the following health conditions:

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

Possible side effects:

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

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 less carbohydrate intake are considered more beneficial for teens and adults.

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