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

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

What is a carbohydrate-free diet (keto diet)

A carbohydrate-free diet is a food system, which aims to limit the body 's intake of carbohydrates and to consume foods that are mostly high in protein and low in fat, mainly of plant origin.

The Benefits of a Carbohydrate-Free Diet

carbohydrate free dietcompared to similar dietary restrictions for weight loss,has the following benefits:

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

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

Stages of the diet

Due to the flow of ketosis in the body, this method of feeding is also called a keto diet.. In order for the process to start completely and active fat burning to begin, you need to go through 4 stages:

Stage	Peculiarities
1	Carbohydrates only enter the body in the morning in an amount of 20 g and take up glucose from its own reserves for the rest of the energy supply.
2	The body is no longer replenished with glucose and begins to consume glycogen in the muscles and liver. After 2-3 days, the process of burning fat speeds up, as the lack of carbohydrates becomes more and more noticeable, the body consumes alternative energy reserves more actively.
3	The phase begins after 3-4 days, when the carbohydrate is almost depleted. Energy is generated first by burning fats and then proteins. In the first week, the menu should include a high-protein food (up to 3-4 g per 1 kg of human weight).
4	It starts in a week. The aim is to consolidate the results achieved. The body is already accustomed to a lack of carbohydrates and supplies itself with energy through increased fat burning. The process of ketosis only begins completely at the beginning of stage 4.

What to eat and how to make a menu?

In the carbohydrate-free diet system, the daily caloric content of meals should not exceed 1, 200 kcal for women and 2, 100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheeses, nuts, cereals. To balance carbohydrates, you need to add small amounts of vegetables, beans, citrus fruits, fruits, tea without sugar. The weekly menu can be compiled from a table of approved products.

Table with carbohydrates and calories

Product	carbohydrates	Zsirov	Belkov	calories
Dried 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	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
mackerel atlantic	0. 0	6. 4	23. 4	151. 2
Marble cheese	0. 0	29. 0	23. 0	353, 0
Bulk cheese Smoked sausages	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
loin	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 (carcase 1)	0. 0	22. 0	19. 5	276, 0
Pork tenderloin	0. 0	7. 1	19. 4	141, 5
river bass	0. 0	0. 9	18. 5	82. 1
Skinny perch fillet	0. 0	1. 1	18. 4	83. 5
Whole perch	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
crucian river	0. 0	1. 8	17. 7	87, 0
Herring s / m	0. 0	19. 5	17. 7	246. 3
Baltic sprat salted	0. 0	7. 6	17. 1	136, 8
Fresh uncut bream	0. 0	4. 1	17. 1	105. 3
lamb paste	0. 0	14. 4	17. 0	197, 6
Lamb hind legs on the 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
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 (yellow)	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
Yellow cod	0. 0	0. 9	15. 9	71. 7
Duck (carcass 1)	0. 0	38, 0	15. 8	405. 2
Lamb's lungs	0. 0	2. 3	15. 6	83. 1
Beef lungs	0. 0	4. 7	15. 2	103. 1
beef	0. 0	2. 8	15. 2	86, 0
Whole goose (Category 1 processed carcase)	0. 0	39, 0	15. 2	411. 8
Chaplain is fresh	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
broth	0. 0	0. 0	0. 0	0. 0
Meat and bone soup	0. 0	0. 0	0. 0	0. 0
fish soup	0. 0	0. 0	0. 0	0. 0
Peanut oil is unrefined	0. 0	92, 0	0. 0	828. 0
Walnut oil is unrefined	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
Chicken without bone	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 legs	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
lettuce	2. 3	0. 2	1. 5	17. 0
cucumber	2. 6	0. 1	0. 8	14. 5
Fatty cottage cheese	2. 8	18. 0	14. 0	229. 2
Citron	3. 0	0. 1	0. 9	16. 5
Asparagus	3. 2	0. 1	1. 9	21. 3
Walnut kernels	3. 3	68. 5	14. 7	688, 5
Scallions	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 is low in fat	3. 8	0. 1	3. 0	27. 7
Radish	3. 8	0. 1	1. 2	20. 9
Tomato	3. 8	0. 2	1. 1	21. 4
Pine nuts	4. 0	68. 6	14. 0	689. 4
Ryazhenka 6% fat	4. 1	6. 0	3. 0	82. 4
greens dill	4. 1	0. 5	2. 5	30. 9
Sour 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

High carb foods include soda, cakes and sweets. These must be ruled out in any case.

The following table lists the prohibited and restricted products in the carbohydrate-free diet menu:

Cereal products	In the case of a carbohydrate-free diet, you should rule out all possibilities with baked goods, be it buns, bagels, cakes, pies. All of these products are rich in carbohydrates. This applies to wholemeal breads as well as products made from refined flour. Most cereals are also rich in carbohydrates, which are foods forbidden for a carbohydrate-free diet. This includes rice and oats.
sweet fruits	Most fruits should not be consumed on a carbohydrate-free diet. The optimal daily dose is one cup. For example, a single apple fruit contains 21 g of carbohydrates. And the sweeter the fruit, the more carbs.
starchy vegetables	Vegetables are a source of fiber. Its properties are such that it removes all toxins and food debris from the intestines like a brush, as a result of which excess weight can be removed and sugar normalized. However, vegetables contain not only fiber but also starch, which is unacceptable on a carbohydrate-free diet and should be excluded from the menu.
Pasta	One serving of cooked pasta contains 44 g of carbohydrates, of which 4 g is fiber.
Beer	Beer is not rich enough in carbohydrates to completely avoid. But you can’t abuse it either, because even 1 can of light beer contains 6g of carbs.
Sweetened yogurt	Homemade yogurt contains some carbs, but that’s only true if we don’t add sugar. When it comes to purchased sweetened yogurt, such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains approximately 49 grams of carbohydrates, even less ice cream made from the same amount of carbohydrates.
puppet	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	There is a lot of sugar in cookies, sweets and cakes. In addition to being high in sugar, they have virtually no benefit to the body.
Dry snacks	The carbohydrates in chips and biscuits can be stored quickly as extra weight. 1 packet chip = 19 g of carbohydrate. In addition, chips and other similar products are generally consumed in large quantities.
Alcohol free drinks	Soft drinks are made with added sugar and are low in nutrients.

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

Table of authorized products

List of recommended food groups	Food
Meat	Any type: beef, pork, lamb, game, poultry. You can eat twin fat, chicken skin.
Egg	Cooked, fried, deep-fried, omelette - in any form.
Fish and seafood	They eat all kinds of oily fish, both in the river and in the sea. But breading products should be avoided during cooking.
natural fat	Adding butter and cream will help make the dishes from the daily menu more delicious. The use of coconut oil and olive oil is also to be welcomed.
above ground vegetables	All kinds of cabbage, rosehip, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumber, tomato.
Dairy product	These include real butter, cream (40% fat), yoghurt and sour cream, and cheese. Low-fat milk should be used with caution as such products contain large amounts of lactose.
Berries	Any berry will be suitable to replace the usual sweets.
nuts	You can substitute almonds and cashews with popcorn, candy or chips without abuse.
Mushroom	It is a source of protein. The mushroom meets all the requirements of the described diet.

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

A carbohydrate-free diet should include a period of purely individual use.You need to focus on well-being, health, weight. Sometimes, after a week of dieting, there is a significant loss of strength, in which case many people switch to the usual proper diet and do not achieve the desired result in losing weight.

Others, after several months of dieting, not only achieve the desired results, but also exceed them. Moreover, their well-being is not neglected during the diet.

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

Sample menu for the day

He's watching	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	Glass of water
10. 00	Water	Glass of water
10. 30	Snack	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	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 for the week

The days of the week	The menu is carb free
Monday	Breakfast: fry eggs with two slices of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Brussels sprout cream soup with parmesan cheese (200 g), tuna-cucumber salad, water with lemon zest. Afternoon snack: a couple of 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: a handful of currants with low-fat kefir. Dinner: fish roll 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 - keep for 1 minute) Lunch: veal steak with fennel and mushroom pillow with added chicory. Afternoon snack: sardines with cucumbers. Dinner: Chicken breast wrapped in bacon with cream cheese sauce and mineral water.
Thursday	Breakfast: spinach omelette, unsweetened coffee. Lunch: creamy carrot and green pea soup, stewed veal 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 hard cheese cubes and a handful of walnuts, 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: two egg omelette with herbs and tea with lemon zest. Lunch: lasagna with zucchini, herring beets, tea. Snack: homemade yogurt and a handful of cherries in water. Dinner: braised rabbit with fennel and cucumber with quail eggs in salad.
Sunday	Breakfast: liver pâté and a slice of avocado salad with coffee. Lunch: Creamy turnip soup with chicken breast and cheddar cheese, tea. Afternoon snack: cucumber slices with pate and mint tea. Dinner: fried fish with spinach and grated cheese salad with a handful of flax seeds, tea.

Menu rules

The carbohydrate-free diet menu should be designed so that you do not use products that are not on the allowable table - this is the main requirement.

Recommendations from a nutritionist to follow:

1. Bakery products, cakes, pastries, pastries are high in carbohydrates and poor in fat. You need to learn to avoid beige products.
2. Sodas, juice, flavored milk and energy drinks in liquid sugar bottles.
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. Once a week, a slice of dark chocolate improves the mood.

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

The carbohydrate-free diet menu also includes drinks. Selected from the product table to determine their effect on sugar levels and their caloric content.

• Water. Responsible for water-salt metabolism, zero carbs and zero calories.
• Milk. It contains moderate amounts of carbohydrates, but these should be taken into account if you drink about 100 ml or more per day. Usually milk is useful because. a source of energy for those who want to monitor their weight. Half of skim milk contains as many calories as whole milk.
• Juice. Despite its relatively high carbohydrate content, juice should not be completely excluded from the menu. You can also drink during intense training, as physical activity helps keep your blood sugar levels in balance. But it is important to have natural and unsweetened juice.
• Sweet soft drinks. Sugar soft drinks have no nutritional value, they contain nothing but huge amounts of sugar. You should only drink when your blood sugar needs to be raised, such as before, during or after a workout.
• Dietetic soft drinks. Dietary soft drinks contain artificial sweeteners and other artificial sweeteners, flavors and colors. Although the consumption of soft drinks can be considered safe, the research is not so clear.

  A carb-free diet (menu and meal table above) allows you to consume moderate tea. Studies show that tea is good for health, increases insulin sensitivity and keeps blood pressure at an appropriate level.

  Those who like to drink milk will be disappointed to learn that all the benefits can be neutralized by adding milk to the tea.

• Coffee. In addition to breakfast, you can enjoy unsweetened coffee. But latte, like latte, is a high-calorie beverage that should be avoided.
• Alcoholic drinks. When consuming alcohol, consider:
  1. How does a drink affect blood sugar levels?
  2. the caloric content of the beverage;
  3. whether alcohol interacts with a medicine taken for health reasons.

  Alcoholic beverages can 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 a significant source of calories. For example, a bottle of regular beer contains 200 calories, which is equivalent to two eclipses.

Types of diet

There are a lot of low carb diets, 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 consumed per day and every meal the same. Carbohydrates should be counted regularly. However, such a diet has a lot of undesirable effects on the body, such as developing chronic fatigue and having fun.
• strength diet. This option will be optimal for athletes: it is advisable to consume a small amount of carbohydrate before a workout to have enough strength in the gym for an active workout. But you 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. The point is that they do not consume carbohydrates within 6 days (only small amounts of cereals and vegetables should be included in the diet) and the processing of their own fat reserves is activated. On the 7th day, you can enjoy carbohydrate meals until lunch. The size of the portions is critical regardless of the diet one chooses.

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

Characteristics of a carbohydrate-free diet in diabetes

A carbohydrate-free diet is recommended by nutrition experts for diabetics. Depending on the composition of the individual menu, according to the table of permitted foods, such a diet is suitable for normalizing weight and blood sugar levels.

In order to keep the feeling of hunger constant, it is recommended to include more green vegetables, beets and tomatoes in the diet. The use of fermented dairy products, cheeses and oatmeal will help solve digestive problems.

The diet can be used by people who have different types of cholesterol problems - high or low. By following strict rules, you can normalize your metabolism and cholesterol levels without the use of medications.

Characteristics of the diet of athletes

The low carbohydrate content is offset by the high intake of protein products, and because protein has a positive effect on growth and muscle building, the diet is also recommended for strengthening and bodybuilding athletes.

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

The main problem for athletes following a carb-free diet is to choose foods that are high in protein but low in fat and carbohydrates. In small portions, it is recommended to add brown rice, lentils, flour with bran to the diet.

You should eat enough slow-growing vegetables. Such as celery, asparagus, any cabbage, cucumber, radish, rhubarb, spinach, tomatoes.

How to quit your diet

Gradual withdrawal from a carbohydrate-free diet is a guarantee of maintaining the result achieved. You can’t immediately slam into what was forbidden on the first day - you need to gradually increase the amount of carbs in your food. If you need to repeat the weight loss process, you can return to your diet after a week of quitting.

You need to increase the amount of vegetables and fruits and follow a dietary drinking routine. Sweets should be rare guests on the table. It is advisable to make it a habit to replace sweet foods with dried fruits.

As for physical activity, you should visit the gym and swimming pool. The contrast shower is useful for healing and physical exercise. Evening walks are also recommended.

Results: before and after photos

Diet cost

The carb-free table lists the standard products that are easy to buy at any time of the year. Most of the products on the diet menu are meat products, which is expensive, so a week of food on a carb-free table is pretty expensive.

Contraindications

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

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

Possible side effects:

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

A diet menu of recommended (diet-approved) foods is generally not recommended for adults with epilepsy. In some cases, a low-carbohydrate diet with fewer restrictions on carbohydrate intake is more beneficial for adolescents and adults.

A carbohydrate-free diet helps improve well-being in metabolic disorders, diabetes, high blood pressure, and other cardiovascular diseases. The sample menu and the table of allowed foods will help you to quickly understand the diet and quickly achieve normalization of weight and improvement of well-being.