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

A low-carbohydrate diet has been known for a long time and is used not only in nutrition but also for medical purposes. The diet of a diet without carbohydrates is diverse, the table of allowed 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 dietary system, which aims to limit the intake of carbohydrates in the body, and eating mostly protein foods low in fat, mostly of plant origin.

Benefits of a diet without carbohydrates

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

• significant weight loss rate;
• moderation of hunger;
• normalization of blood sugar;
• has a 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, is found in all foods that contain carbohydrates, be it cereals, legumes, starchy vegetables, fruits, sweeteners, as well as nuts, seeds and vegetables.

Stages of nutrition

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

Stage	Special features
1st	Carbohydrates enter the body only in the morning in the amount of 20 g, and in the remaining time to provide energy, they will absorb glucose from their own reserves.
2nd	The body no longer replenishes glucose and begins to deplete the glycogen contained in the muscles and liver. After 2-3 days, the process of burning fat will accelerate, because the lack of carbohydrates will be felt more and more, the body will be more active in consuming alternative energy reserves.
3rd	The stage begins after 3-4 days, when the carbohydrates almost run out. 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 body weight).
4th	It starts in a week. The goal is to consolidate the obtained results. The body is already accustomed to a lack of carbohydrates and is provided with energy through increased fat burning. The process of ketosis is fully started only at the beginning of the 4th phase.

What to eat and how to make a menu?

The daily caloric content of the meal on 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, cheeses, nuts, grains. To balance carbohydrates, it is necessary to add vegetables, beans, citrus fruits, fruits, sugar-free tea in small quantities. The menu for the week can be compiled based on the table of allowed products.

Table with carbohydrates and calories

Product	carbohydrates	Zhirov	Belkov	calories
Dried vobla	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 sir	0. 0	May 30	July 23	369. 3
canned salmon	0. 0	6. 6	May 23	153. 4
mackerel atlantic	0. 0	6. 4	April 23	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	May 22	96. 3
Salty pink salmon	0. 0	9. 0	Jan 22	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	Sep 20	135. 8
Beef Pulp	0. 0	2. 6	March 20	104. 6
beef	0. 0	2. 8	20. 2	106. 0
Salmon 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 sir	0. 0	28. 0	20. 0	332. 0
Veal 1 category	0. 0	2. 0	July 19	96. 8
Whole turkey (carcase category 1)	0. 0	22. 0	May 19	276. 0
Pork	0. 0	7. 1	April 19	141. 5
river perch	0. 0	0. 9	May 18	82. 1
Perch fillet with skin	0. 0	1. 1	April 18	83. 5
Whole 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 river	0. 0	1. 8	July 17	87. 0
Haringa 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 pulp	0. 0	April 14	17. 0	197. 6
Lamb's hind leg on the bone	0. 0	April 14	17. 0	197. 6
Salted herring	0. 0	8. 5	17. 0	144. 5
Sea cap s / m	0. 0	1. 1	July 16	76. 7
Sturgeon without intestines with head	0. 0	10. 9	April 16	163. 7
Sturgeon fillet with cartilage-free skin	0. 0	10. 9	April 16	163. 7
chicken eggs (yolks)	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
Pollock	0. 0	0. 9	9/15	71. 7
Duck (carcass category 1)	0. 0	38. 0	15. 8	405. 2
Lamb lungs	0. 0	2. 3	June 15	83. 1
Beef lungs	0. 0	4. 7	15. 2	103. 1
beef kidney	0. 0	2. 8	15. 2	86. 0
Whole goose (processed carcase 1st category)	0. 0	39. 0	15. 2	411. 8
Capelin fresh	0. 0	7. 1	13. 1	116. 3
Smoked carbonate (raw smoked pork loin)	0. 0	47. 4	10. 5	468. 6
chicken eggs (proteins)	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
meat soup	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 unrefined	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 aroma	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	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 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
Chees Feta	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
Fatty 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
Tomato	3. 8	0. 2	1. 1	April 21
Pine nuts	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	Sep 30
Sauerkraut	4. 5	0. 1	1. 7	June 25
Cauliflower	4. 5	0. 3	2. 5	July 30

Which foods should be excluded from the diet

Foods rich in carbohydrates include carbonated drinks, cakes and sweets. They should definitely be excluded.

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

Cereal products	With a carbohydrate-free diet, you must exclude all options for bakery products, whether it be buns, pastries, cookies, pies. All of these products are rich in carbohydrates. This applies to whole grain bread, as well as refined flour products. Most cereals are also rich in carbohydrates, they are a forbidden food for a carbohydrate-free diet. These include rice and oats.
sweet fruit	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily portion is a cup. For example, only one apple fruit 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 it cleans all toxins and food residues from the intestines like a brush, which removes excess weight and normalizes sugar. However, vegetables do not only contain fiber, but also starch, which is unacceptable on a diet without carbohydrates, it should be excluded from the menu.
So what	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 altogether. But you can't abuse that either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains few carbohydrates, but this is only valid 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 of the same amount of carbohydrates is less.
beans	They are also rich in fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cookies, sweets and cookies. Apart from having a lot of sugar, they have practically no benefit for 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.
Light drinks	Non-alcoholic drinks are made with added sugar and contain little nutrients.

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

Table of permitted products

List of recommended food groups	Food
Meat	Any kind: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Cooked, fried, scrambled eggs, omelets - in any form.
Fish and seafood	They eat all kinds of fatty fish, river and sea. But it is necessary to avoid breading the product during cooking.
natural fats	To make the dishes from the daily menu tastier, the addition of butter and cream will also help. The use of coconut and olive oil is also welcome.
overhead vegetables	All kinds of cabbage, pomegranate, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
Milk products	These include real butter, cream (40% fat), yogurt and sour cream and cheese. Low-fat milk should be consumed with caution, as such products contain a large amount of milk sugar.
Berries	Any berry fruit will be convenient to replace the usual sweets.
walnuts	You can replace almonds and cashews with popcorn, sweets 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 an individual period of use only.You need to focus on well-being, health, weight. It happens that after a week of dieting there is a significant drop in strength, in which case many people switch to the usual good diet and do not achieve the desired results in weight loss.

Others, after a few months of dieting, not only achieve the desired results, but also surpass them. Moreover, their well-being is not impaired throughout the diet.

The average duration of a diet with limited carbohydrate intake is 4 to 8 weeks.

Sample menu for the day

Look	Diet	Notes
7. 00	Water	A glass of water on an empty stomach
7. 30	Water	Half a glass of water
8. 00	Breakfast	Egg, 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 fruits 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 the week

Days of the week	The menu is carbohydrate-free
Monday	Breakfast: fry eggs with two pieces of bacon and one tomato and serve with herbs and unsweetened tea. Lunch: cream of broccoli soup with parmesan (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 boiled egg with cheddar. Lunch: cream soup with sea cocktail and beet salad with sesame, unsweetened tea. 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). Omelet with cheese in the microwave (mix 2 eggs, cheese, milk - hold 1 minute) Lunch: veal steaks on a pillow of fennel and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: Chicken breast wrapped in bacon with cream cheese sauce, 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 carrot 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 crackers. Dinner: broccoli and brie salad, tea.
Saturday	Breakfast: omelette of two eggs with herbs, tea with lemon zest. Lunch: lasagna with zucchini, herring with beets, tea. Snack: homemade yogurt and a handful of cherries, water. Dinner: stewed rabbit with fennel, cucumbers with quail eggs in a salad.
Sunday	Breakfast: liver pate and a slice of avocado with lettuce, coffee. Lunch: cream of beet soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pate and mint tea. Dinner: roasted 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 it does not use products that are not included in the permitted table - this is the main requirement.

Nutritionist recommendations to follow:

1. Pastries, cakes, cookies, pastries are rich in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Carbonated juices, fruit juices, flavored milk and energy drinks are liquid bottled sugar.
3. Cream soup is a good substitute for common soups and stews.
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 gain.
6. A slice of dark chocolate once a week will improve your mood.

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

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

• Water. It is responsible for water and salt metabolism, no carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but they should be taken into account if you drink about 100 ml of milk or more per day. In general, milk is useful because. is 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 should not be completely excluded from the menu. It can be drunk during intense training, because physical activity will help balance blood sugar levels. But it is important that it be natural and unsweetened fruit juice.
• Sweet soft drinks. Sweet 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 increase the level of glucose in the blood, for example, before, during or after training.
• 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, research is not so clear.

  A carbohydrate-free diet (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 required level.

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

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

  Alcoholic beverages may be responsible for 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 bottle of regular beer contains 200 calories, which is equal to two eclairs.

Types of children

There are many low-carb diets, however, 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 every day and in every meal the same. Carbohydrates should be counted regularly. However, such a diet has many side effects on the body, for example, develop chronic fatigue and distraction.
• powerful diet. This option will be optimal for athletes: a small amount of carbohydrates is recommended before training so that there is enough strength in the gym for active training. But you will have to dedicate a lot of time to physical activity, otherwise it is impossible to lose weight.
• Round option.The most popular option is a circular diet. Its essence is that no carbohydrates are consumed within 6 days (it is allowed to include only a small amount of cereals and vegetables in the diet), and the processing of one's own fat reserves is activated. On the seventh day, you can eat carbohydrate foods until lunch. Portion size is critical no matter what diet a person decides to eat.

Carbohydrate-free diet according to any of these methods(with the creation of an individual menu according to the product table) -ideal for those who want to get rid of excess weight as soon as possible.

Features of a carbohydrate-free diet in diabetes

A carbohydrate-free diet is recommended by nutritionists for diabetics. Along with compiling an individual menu, according to the table of allowed foods, such a diet is suitable for normalizing weight and blood sugar levels.

In order for the feeling of hunger not to be constant, it is recommended to introduce more green vegetables, beets, tomatoes into the diet. The use of fermented dairy products, cheeses 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 medications.

Characteristics of the diet for athletes

Low carbohydrate content is compensated by high intake of protein products, and since protein has a positive effect on muscle growth and building, the diet can be recommended to athletes who engage 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. 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 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, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get out of the diet

Gradual withdrawal from a diet without carbohydrates is a guarantee of maintaining the achieved result. You can't immediately throw in what was forbidden on the first day - you have to gradually increase the amount of carbohydrates, counting their amount in the food you eat. If you need to repeat the course of weight loss, then after going out for a week you can return to the diet table.

You should increase the amount of vegetables and fruits, as well as adhere to a dietary drinking regime. Sweets should be a rare guest at the table. It is advisable to make a habit of replacing sweet dishes with dried fruit.

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

Results: before and after photos

Food costs

The carbohydrate-free table contains common 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 the table without carbohydrates is quite expensive.

Contraindications

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

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

Possible side effects:

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

A diet menu consisting of recommended (diet approved) foods is generally not recommended for adults with epilepsy. In some cases, low-carbohydrate diet options with less restricted carbohydrate intake 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 related to the heart and blood vessels. Sample menus and tables of allowed foods will help you quickly understand the diet and quickly achieve results in normalizing body weight and improving well-being.