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

Low-carbohydrate diets have been known for a long time and are used not only in nutrition, but also for medical purposes. The menu of carbohydrate-free diets is diverse, with a large number of allowed foods (vegetables, fruits, cereals, etc. ) in the tableIncludes items and dishes.

What is a carbohydrate free diet (keto diet)

A carbohydrate free diet is a food system, aimed at limiting the intake of carbohydrates in the body, and to eat mostly protein foods with a small amount of fats mainly of plant origin.

Benefits of a carbohydrate free diet

carb free dietCompared to similar dietary restrictions for weight loss,Following are the advantages:

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

The advantages of the technique are associated with 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 carbohydrate foods, whether grains, legumes, starchy vegetables, fruits. , sweeteners, as well as nuts, seeds and vegetables.

diet phase

This method of nutrition is also called keto diet because of the flow of ketosis in the body., In order for the process to fully start and active fat burning, it must go through 4 stages:

Forum	peculiarities
1	Carbohydrates enter the body only in the morning in an amount of 20 grams, and in order to provide energy for the rest of the time, it will absorb glucose from its own reserves.
2	The body is no longer filled with glucose and begins to consume glycogen contained in the 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 bodyWill more actively consume alternative energy reserves.
3	The phase begins after 3-4 days, when carbohydrates are almost exhausted. Energy is generated by burning first fat and then protein. In the first week, the menu includes a large amount of protein food (per 1 kg of human weightup to 3-4 grams).
4	Begins in a week. The goal is to consolidate the results achieved. The body is already accustomed to the lack of carbohydrates and provides itself with energy through increased fat burning. The process of ketosis marks the beginning of the fourth phasestarts completely.

What to eat and how to make a menu?

The daily caloric content of food on the carbohydrate-free weight loss system should not exceed 1200 kcal for women and 2100 kcal for men. The diet includes meat, fish, seafood, milk, dairy products, cottage cheese, nuts, cerealsTo 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 on the basis of the table of allowed products.

chart with carbohydrates and calories

the product	Carbohydrate	zirov	Belkov	calories
dried wobla	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 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 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 0
pink salmon canned	0. 0	5. 8	20. 9	135. 8
beef pulp	0. 0	2. 6	20. 3	104. 6
beef tenderloin	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 Cheese	0. 0	28. 0	20. 0	332. 0
veal 1 class	0. 0	2. 0	19. 7	96. 8
Whole Turkey (Carcass Category 1)	0. 0	22. 0	19. 5	276. 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 gender	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
Flonder	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 3
baltic sprat brine	0. 0	7. 6	17. 1	136. 8
fresh sliced bream	0. 0	4. 1	17. 1	105. 3
Lamb Pulp	0. 0	14. 4	17. 0	197. 6
hind leg of lamb 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
sturgeon with head	0. 0	10. 9	16. 4	163. 7
Sturgeon fillet with skin without cartilage	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
mackerel	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 1
beef kidney	0. 0	2. 8	15. 2	86. 0
Whole goose (processed carcass of the first grade)	0. 0	39. 0	15. 2	411. 8
capelin 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 bud	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
peanut oil unrefined	0. 0	92. 0	0. 0	828. 0
walnut oil unrefined	0. 0	92. 0	0. 0	828. 0
unrefined sesame oil	0. 0	92. 0	0. 0	828. 0
extra pure 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 meat without bones	0. 1	11. 0	21. 3	184. 6
thin legs	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 mushroom	0. 5	1. 2	2. 2	21. 6
fresh mushroom	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
cheese feta	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 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
shallot	3. 3	0. 2	1. 5	21. 0
Mustard 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 low fat	3. 8	0. 1	3. 0	27. 7
Raddish	3. 8	0. 1	1. 2	20. 9
tomato	3. 8	0. 2	1. 1	21. 4
pine nut kernel	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

Which foods should be excluded from the diet

Foods rich in carbohydrates include soda, cakes and sweets. They should definitely be boycotted.

Prohibited and prohibited products for the menu of a carbohydrate-free diet are included in the following table:

grain products	With a carbohydrate-free diet, you need to exclude any substitutes for bakery products, be it buns, bagels, cookies, pies. All these products are rich in carbohydrates. It can be found in whole grain breads as well as refined ones. The same applies to products made from flour. Most cereals are also rich in carbohydrates, they are prohibited foods 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 one cup. For example, just one apple of 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 it cleans all toxins, food residues from the intestines like a brush, thereby removing excess weight and normalizing sugar. However, vegetables contain not only fiber, but also starch, which is unacceptable on a carbohydrate-free diet, they 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 does not contain enough carbohydrates to eliminate it completely. But you also can not abuse it, because even 1 can of light beer contains 6 grams of carbohydrates.
sweet curd	Homemade yogurt contains some carbohydrates, but this is true only if sugar is not added to it. If we talk about purchased sweetened yogurt, then in such a product there are as many carbohydrates as in sweet desserts. For example, fruit yogurt contains about 49 grams of carbohydrates, with even ice cream containing less carbohydrates by the same amount.
legumes	They are rich in both fiber and carbohydrates.
honey or sugar in any form	A lot of sugar is found in cookies, sweets and cakes. Besides the fact that they have a lot of sugar, they practically do not provide any benefit to the body.
dry snack	Carbohydrates found in chips and crackers can be quickly stored as excess weight. 1 pack of chips = 19 grams of carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
cold drink	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 carbs.

Permitted Products Table

List of recommended food groups	Meal
meat	Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
eggs	Boiled, fried, fried, omelet - 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 while cooking.
natural fat	To make the dishes tastier from the daily menu, adding butter and cream will help. The use of coconut oil and olive oil is also welcome.
vegetables on the ground	All kinds of cabbage, rose hips, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
dairy	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.
Jamun	Any berries will be suitable to replace the usual sweets.
Mad	You can replace almonds and cashews with popcorn, candy or chips without abuse.
mushroom	It is a source of protein. Mushrooms fulfill all the requirements of the mentioned diet.

How long can you last on a carbohydrate free diet?

A carbohydrate-free diet should have a completely individual duration of use.You need to pay attention to well-being, state of health, weight. It happens that after a week of dietary nutrition, there is a significant drop in strength, in this case, many people switch to the usual good nutrition, andDo not achieve the desired results in losing weight.

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

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

sample menu for the day

watch	diet	notes
7. 00	Water	glass of water on an empty stomach
7. 30	Water	half a glass of water
8. 00	breakfast	Egg, scrambled eggs, oatmeal (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Water	water glass
10. 00	Water	water glass
10. 30	breakfast	fruits or vegetables
11. 30	Water	water glass
12. 30	Water	water glass
13. 00	dinner	Chicken, fish or beef with vegetables
14. 00	Water	water glass
15. 00	Water	water glass
16. 00	breakfast	Fruits, vegetables, dried fruits or nuts
17. 00	Water	water glass
18. 00	Water	water glass
19. 00	dinner	Chicken, fish or beef with vegetables
20. 00	Water	water glass

sample menu for the week

Days of week	The menu is carbohydrate free
monday	Breakfast: Bake an egg with two pieces of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Brussels Sprouts Cream Soup with Parmesan Cheese (200 g), Tuna and Cucumber Salad, Water with Lemon Zest. Afternoon snack: Homemade yogurt, a pair of apricots with mint tea. Dinner: Salad of quail eggs and chicken breast with iceberg lettuce, blueberry tea.
Tuesday	Breakfast: Boiled chicken with cucumber slices instead of bread, scrambled scrambled eggs with Cheddar. Lunch: Cream soup with sea cocktail and beet salad with sesame, tea without sugar. 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). Omelette with cheese in the microwave (mix 2 eggs, cottage cheese, milk - keep for 1 minute) Lunch: Veal steak with chicory, on a pillow of fennel and mushrooms. Afternoon snack: Sardines with cucumber. Dinner: Chicken breast wrapped in bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: Spinach omelet, coffee without sugar. Lunch: Creamy carrot and green pea soup, stewed veal curry, 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 hard cheese cubes and a handful of nuts, hot non-sugar green tea. Lunch: Cabbage soup and spinach salad with a piece of meat, coffee. Afternoon snack: Paneer or pate on a slice of cucumber instead of crackers. Dinner: Brussels Sprouts and Brie Salad, Tea.
Saturday	Breakfast: two-egg omelet 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 salad, a slice of avocado with coffee. Lunch: Creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: Cucumber wedges with pate and mint tea. Dinner: Baked fish with spinach and a handful of flaxseeds, grated cheese salad with tea.

menu rules

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

Nutritionist's recommendations to follow:

1. Baked goods, cakes, cookies, pastries are all high in carbs and bad fats. You need to learn to avoid beige products.
2. Soda, fruit juice, flavored milk and energy drinks are liquid sugar in a bottle.
3. Cream soup is a good replacement for normal soups and broths.
4. A lot of 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 carbohydrate-free diet

Drinks are also included in the carbohydrate-free diet menu. 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-salt metabolism, has zero carbohydrates and zero calories.
• Milk, It contains 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, as it is a source of energy for those who lose weightSkimmed milk has half the calories of whole milk.
• Fruit Juice, Despite the high level of carbohydrates, fruit juice does not need to be completely excluded from the menu. It can be drunk during intense training, as physical activity will help balance blood sugar levels. But it is importantIt is natural and unsweetened fruit juice.
• sweet soft drink, Sugary soft drinks have no nutritional value, they do not contain anything except a large amount of sugar. They can be drunk only in cases when it is necessary to increase the level of glucose in the blood, for example, during trainingbefore, during or after.
• diet soft drinks, Diet soft drinks contain artificial sweeteners and other artificial additives for sweetness, flavor, and color. Although the consumption of soft drinks is considered safe, the research is not so clear.

  The no-carbohydrate diet (menu and meal table above) allows the consumption of tea in moderation. Studies have shown that tea is good for health, its use increases insulin sensitivity and maintains blood pressure at an appropriate level.

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

• coffee, You can drink unsweetened coffee except for breakfast. But milk coffee like a latte is a high calorie drink that should be avoided.
• alcoholic beverages, When drinking wine, consider:
  1. How does the drink affect blood sugar levels?
  2. Calorie content of the drink;
  3. Will the alcohol interact with the medication you are taking for health reasons?

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

type of diet

There are a lot of low-carb diets, however, only 3 of them are most popular because of their effectiveness and speed of results.

• sustainable diet, The goal is to keep the same amount of carbohydrates consumed each day and at each meal. Carbs need to be counted regularly. However, this type of diet has a lot of undesirable effects on the body, for example, chronicFatigue and absenteeism develop.
• power 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 devote a lot of time to physical activity, otherwise losing weightIs impossible.
• round option.The most popular option is the circular diet. Its essence is that for 6 days carbohydrates are not consumed (only a small amount of cereals and vegetables are allowed in the diet), and the processing of their own fat stores is activated. You can eat a carbohydrate-rich meal until lunch on the 7th day. Portion size is important, no matter what diet a person chooses to eat.

Carbohydrate free diet according to any of these methods(with the preparation of an individual menu according to the table of products) -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 diabetics. Subject to the preparation of 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 remain constant, it is recommended to include more green vegetables, beets and tomatoes in the diet. The use of fermented milk products, cottage cheese and oatmeal will help solve digestive problems.

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

Features of the diet for athletes

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

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

The main problem for athletes following a non-carb diet is the need to choose foods that are rich in protein, but at the same time low in fat and low in carbohydrates. The diet may include brown rice, lentils, small portions of flour with branIt is recommended to include

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

how to quit diet

Gradual exit from a carbohydrate-free diet is a guarantee of maintaining the achieved result. You can not refuse on the first day - you need to gradually increase the amount of carbohydrates, counting their amount in the food you eat. Do. If you need to repeat the course to lose weight, then after a week's exit, you can return to the diet table.

You should increase the amount of vegetables and fruits, as well as adhere to a drinking regimen. Sweets should be less guests on the table. It is advisable to make a habit of replacing sweet dishes with dry fruits.

As far as physical activity is concerned, going to the gym and swimming pool is a must. A contrast shower is useful for healing and physical training. Evening walks are recommended.

Result: before and after photos

food cost

The carbohydrate-free table consists of 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's meal on a carbohydrate-free table is quite expensive.

Difference

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

• Pyruvate carboxylase deficiency;
• porphyria;
• Fat metabolism disorders.

possible side effects:

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

Diet menus composed of the recommended (dietically accepted) foods are generally not recommended for adults with epilepsy. In some cases, low-carbohydrate diet options with fewer restrictions on carbohydrate intake are more beneficial for adolescents and adults. are considered.

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