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

Low carb diets have been around for a long time and are used not only in nutrition but also for medicinal purposes. The menu of a diet without carbohydrates is varied, the table of permitted foods (vegetables, fruits, cereals, etc. ) includes a large number of items and dishes.

What is a diet without carbohydrates (keto diet)

Carbohydrate-free diet is a diet system, with the aim of limiting the intake of carbohydrates in the body, and the consumption of mainly protein foods with a small amount of fat, mainly of plant origin.

The Benefits of a Carbohydrate Free Diet

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

• significant rate of weight loss.
• moderate feeling of hunger.
• normalization of blood sugar;
• beneficial effect on brain function.
• low 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, and nuts, seeds, and vegetables.

Stages of diet

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

Stage	Specific features
1st	Carbohydrates enter the body only in the morning in an amount of 20 g and the rest of the time for energy supply, it will absorb glucose from its own reserves.
2nd	The body no longer replenishes itself with glucose and begins to consume the glycogen contained in the muscles and liver. After 2-3 days, the fat burning process will accelerate, as the lack of carbohydrates will be felt more and more, the body will consume more active alternative energy reserves.
3rd	The stage begins after 3-4 days, when the carbohydrates are almost depleted. Energy is produced by burning fat first and then protein. In the first week, the menu should contain a large amount of protein foods (up to 3-4 g per 1 kg of human weight).
4th	It starts in a week. The aim is to consolidate the results that emerged. The body is already accustomed to the lack of carbohydrates and is supplied with energy through increased fat burning. The ketosis process begins completely only with the beginning of the 4th stage.

What to eat and how to make a menu?

The daily calorie content of meals in a carbohydrate-free weight loss system should be 1200 kcal for women and not more than 2100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheeses, 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 list of allowed products.

Carbohydrate and calorie table

Product	carbohydrates	Zirof	Belkov	calories
Dried ball	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
beef fillet	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
Calf 1 category	0, 0	2. 0	19. 7	96, 8
Whole turkey (carcass category 1)	0, 0	22. 0	19. 5	276, 0
Pork filet	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
Entire 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
veal liver	0, 0	3. 7	17. 9	104, 9
cruciform river	0, 0	1. 8	17. 7	87, 0
Herring s / m	0, 0	19. 5	17. 7	246, 3
Baltic sprats salted	0, 0	7. 6	17. 1	136, 8
Fresh uncut sea bream	0, 0	4. 1	17. 1	105. 3
lamb pulp	0, 0	14. 4	17. 0	197, 6
Lamb back leg on bone	0, 0	14. 4	17. 0	197, 6
Salted herring	0, 0	8. 5	17. 0	144, 5
Sea scallop s / m	0, 0	1. 1	16. 7	76, 7
Gutted sturgeon with head	0, 0	10. 9	16. 4	163, 7
Sturgeon fillet with cartilage-free skin	0, 0	10. 9	16. 4	163, 7
Chicken eggs (yolk)	0, 0	30. 5	16. 1	338, 9
beef heart	0, 0	3. 5	16. 0	95, 5
king crab	0, 0	3. 6	16. 0	96. 4
Polok	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
Beef lung	0, 0	4. 7	15. 2	103. 1
beef kidney	0, 0	2. 8	15. 2	86, 0
Whole goose (1st class processed carcass)	0, 0	39, 0	15. 2	411, 8
Capelin fresh	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
Raw peanut oil	0, 0	92, 0	0, 0	828, 0
Raw coconut oil	0, 0	92, 0	0, 0	828, 0
Raw 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 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
Minced 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 Cheeses	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
Thick 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 kernel	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
Kefir with low fat	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 cone kernel	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

Which foods should be excluded from the diet

Among the foods high in carbohydrates are soda, cakes and sweets. They must definitely be excluded.

Products that are banned and restricted to the menu of a carbohydrate-free diet are listed in the following table:

Cereal products	With a carb-free diet, you should rule out any choices for bakery products, whether they are breads, buns, cookies, pies. All these products are rich in carbohydrates. This applies to wholemeal breads as well as products made from refined flours. Most cereals are also high in carbohydrates, which is a carbohydrate-free diet. These include rice and oats.
sweet fruits	Most fruits should not be eaten on a carbohydrate-free diet. The best daily portion is a cup. For example, only one apple fruit contains 21 grams 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 the toxins, food residues from the intestines, due to which the excess weight is removed and the sugar is normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable in a diet without carbohydrates, should be excluded from the menu.
Pasta	One serving of cooked pasta contains 44 grams of carbohydrates, of which 4 grams are fiber.
Beer	Beer is not rich enough in carbohydrates to avoid it completely. But you can not abuse it, because even 1 can of light beer contains 6 grams of carbohydrates.
Sugared yogurt	Homemade yogurt contains some carbohydrates, but this only applies if no sugar is added to it. If we are talking about bought sugary yogurt, then such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 grams of carbohydrates, and even ice cream with the same amount of carbohydrates is less.
beans	It is rich in both fiber and carbohydrates.
Honey or sugar in any form	Lots of sugar is found in cookies, pastries and cakes. Aside from the fact that they have a lot of sugar, they have practically no benefit for the body.
Dry snacks	Carbohydrates found in crisps and crackers can be quickly stored as extra weight. 1 packet of chips = 19 g of carbohydrates. In addition, potato 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.

List of permitted products

List of suggested food groups	Food
Meat	Each species: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, scrambled eggs - in any form.
Fish and seafood	They eat all kinds of fatty fish, both river and sea. However, it is necessary to avoid breading the products during cooking.
natural fat	To make more delicious dishes from the daily menu, the addition of butter and cream will help. The use of coconut oil and olive oil is also welcome.
above ground vegetables	All kinds of cabbage, rose, bok choi, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
Dairy	These include real butter, sour 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.
Berries	Any berries will be suitable to replace the usual sweets.
nuts	You can replace almonds and cashews with popcorn, caramel or chips, without abuse.
Mushrooms	This is a source of protein. Mushrooms meet all the requirements of the described diet.

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

A carbohydrate-free diet should have a purely individual period of use.You need to focus on wellness, health, weight. It happens that after a week of dieting, there is a significant reduction in strength, in this case, many people switch to the usual good diet and do not achieve the desired results in weight loss.

Others, after several months of dieting, not only achieve the desired results, but also exceed 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	Water	Glass of water on an empty stomach
7. 30	Water	Half a glass of water
8. 00	breakfast	Egg, omelette, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Water	Glass of water
10. 00	Water	Glass of water
10. 30	Junk food	Fruits or vegetables
11. 30	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
15. 00	Water	Glass of water
16. 00	Junk food	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 for the week

Days of the week	The menu is carbohydrate free
Monday	Breakfast: bake eggs with two pieces of bacon and a tomato and serve with herbs and tea without sugar. Lunch: Cream of Brussels sprouts soup with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: two apricots with homemade yogurt, mint tea. Dinner: salad with quail egg and chicken breast with iceberg lettuce, raspberry tea.
Tuesday	Breakfast: boiled chicken with cucumber slices instead of bread, steamed omelette with cheddar. Lunch: soup cream with seafood cocktail and beetroot salad with sesame, tea without sugar. Afternoon snack: a 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). Omelet with cheese in the microwave (mix 2 eggs, cheese, milk - keep for 1 minute) Lunch: beef steaks on a pillow of fennel and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: Chicken breasts wrapped in bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelette, coffee without sugar. Lunch: creamy carrot and pea soup, boiled beef curry, tea. Afternoon snack: sour cream with a handful of blueberries or lingonberries. Dinner: salad with grated carrots and mushrooms with a piece of hard cheese, tea.
Friday	Breakfast: ryazhenka with hard cheese cubes and a handful of nuts, hot green tea without sugar. 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: omelette of two eggs with herbs, tea with lemon zest. Lunch: noodles with zucchini, herring with beets, tea. Snack: homemade yogurt and a handful of cherries, water. Dinner: rabbit stew with fennel, cucumbers with quail eggs in salad.
Sunday	Breakfast: liver pate and a slice of avocado with lettuce, coffee. Lunch: Creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pate and mint tea. Dinner: baked fish with spinach and grated cheese salad with a handful of flaxseed, tea.

Menu rules

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

Nutritionist recommendations to follow:

1. Pastries, cakes, cookies, pastries are all rich in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Soda, fruit juices, 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 slice of dark chocolate once a week will improve your mood.

What and how much to drink in a diet without carbohydrates

The carb-free diet menu also includes drinks. By choosing them according to the table of products, it is necessary to determine the effect they have on the level of sugar and what is their calorie content.

• Water. It is responsible for water-salt metabolism, has zero carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but should be taken into account if you drink about 100 ml of milk or more daily. Milk is generally useful, why. is a source of energy for people who want to monitor their weight. Skimmed milk has half the calories of whole milk.
• Fruit juice. Despite the fairly high level of carbohydrates, fruit juice does not need to be completely excluded from the menu. You can drink it during intense training, as physical activity will help balance blood sugar levels. But it is important to have natural and sugar-free fruit juice.
• Sweet soft drinks. Soft drinks have no nutritional value, they contain only a huge amount of sugar. They can be drunk only in one case when it is necessary to raise the blood glucose level, for example, before, during or after training.
• Diet soft drinks. 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 so clear.

  The diet without carbohydrates (menu and food table above) allows the consumption of tea in moderation. According to studies, tea is good for health, thanks to its use, it increases insulin sensitivity and blood pressure is maintained at the right level.

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

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

  Alcoholic beverages can be responsible for raising and lowering blood glucose levels, so it is helpful to understand how different alcoholic beverages can affect blood sugar levels. Alcohol is an important 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 amount of carbohydrates you consume each day and at each meal the same. Carbohydrates should be measured regularly. However, such a diet has many side effects on the body, for example, develops chronic fatigue and lack of mind.
• strength 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 have to spend a lot of time on physical activity, otherwise it is impossible to lose weight.
• Round selection.The most popular option is the circular diet. Its essence is that within 6 days no carbohydrates are consumed (only a small amount of cereals and vegetables can be included in the diet) and the processing of its own fat reserves is activated. On the 7th day, you can eat carbohydrate food until lunch. Portion sizes are critical regardless of the diet a person chooses.

A carb-free diet according to any of these methods(by preparing 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 the carbohydrate-free diet in diabetes

A carbohydrate-free diet is recommended by nutritionists for diabetics. Subject to the preparation of an individual menu, according to the table of permitted foods, such a diet is suitable for the normalization of weight and blood sugar levels.

To avoid the feeling of hunger, it is recommended to include 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.

Features of the diet for athletes

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

The diet usually starts with consuming 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 carbohydrate-free diet is the need to choose foods 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 and bran to the diet.

You need to eat plenty of raw vegetables. These are celery, asparagus, any cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get off the diet

Gradually switching from a carb-free diet is a guarantee of maintaining the achieved result. You can not immediately attack what was 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 out, you can return to the diet table.

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

In terms of physical activity, it is essential to visit the gym and pool. A contrast shower is useful for therapy and physical training. Evening walks are also recommended.

Results: 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 meat products that are expensive, so a week of eating at a carb-free table is quite expensive.

Contraindications

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

• pyruvate carboxylase deficiency?
• purpura?
• disorders of fat metabolism.

Possible side effects:

• migraine;
• muscle weakness and fatigue;
• motion sickness.

A diet menu consisting of recommended (diet-approved) foods is generally not recommended for adults with epilepsy. In some cases, low carb diet options with fewer carbohydrate restrictions 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. A sample menu and a table of permitted foods will help you quickly understand the diet and achieve fast results in normalizing body weight and improving well-being.