Carbohydrate-free diet: menu and dining 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 medicinal purposes. The menu on a varied carbohydrate-free diet, the table includes approved foods (vegetables, fruits, cereals, etc. ) a large number of 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 eating mostly protein foods with a small amount of fat, mainly of plant origin.

Benefits of a carbohydrate-free diet

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

• significant rate of weight loss;
• moderation of feeling hungry;
• normalize blood sugar;
• beneficial effect on brain function;
• low effect on the heart and blood vessels;
• reducing the risk of developing cancerous tumors.

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

diet steps

Due to the flow of ketosis in the body, this method of nutrition is also called the keto diet.. To fully and actively start the fat burning process, 4 steps must be followed:

Degree	Peculiarities
1st	Carbohydrates enter the body only in the morning in the amount of 20 g, and in the remaining time to provide energy, it will absorb glucose from its own reserves.
2nd	The body no longer replenishes with glucose and begins to consume the glycogen contained in the muscles and liver. After 2-3 days, the process of burning fat will be accelerated, because the lack of carbohydrates will feel more and more, the body will become more active consuming alternative energy reserves.
3rd	The phase begins after 3-4 days, when carbohydrates are almost running out. Energy is generated by burning fats first and then proteins. In the first week, the menu should consist of a large portion of protein foods (up to 3-4 g per 1 kg of human weight).
4th	Starts in a week. The goal is to consolidate the results obtained. The body is already accustomed to the lack of carbohydrates and provides itself with energy through increased fat burning. The ketosis process is only fully launched with the onset of the 4th stage.

What to eat and how to make a menu?

The daily calorie content of meals on a carbohydrate-free weight loss regime should be 1200 kcal for women, and no 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, sugar-free tea in small amounts. The menu of the week can be compiled based on the table of approved products.

Chart 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	31. 6	250. 6
caviar Sturgeon	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 producer	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 (carcass category 1)	0. 0	22. 0	19. 5	276. 0
Pork deposit	0. 0	7. 1	19. 4	141. 5
river perch	0. 0	0. 9	18. 5	82. 1
Perch pike fillet with skin	0. 0	1. 1	18. 4	83. 5
Total Zander	0. 0	1. 1	18. 4	83. 5
cod fillet	0. 0	1. 1	18. 4	83. 5
lius	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
Salted Baltic Salt	0. 0	7. 6	17. 1	136. 8
Uncut fresh bran	0. 0	4. 1	17. 1	105. 3
lamb pulp	0. 0	14. 4	17. 0	197. 6
lamb's hind leg on the bone	0. 0	14. 4	17. 0	197. 6
Salted herring	0. 0	8. 5	17. 0	144. 5
Sea scallops s / m	0. 0	1. 1	16. 7	76. 7
Sturgeon cleared with a 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
crab king	0. 0	3. 6	16. 0	96. 4
Pollóg	0. 0	0. 9	15. 9	71. 7
Duck (carcass category 1)	0. 0	38. 0	15. 8	405. 2
Lamb's 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 category processed carcass)	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
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, unfiltered	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 relaxation	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
Eggs quail	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 heart	3. 3	68. 5	14. 7	688. 5
Salad	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
Low fat kefir	3. 8	0. 1	3. 0	27. 7
Raidis	3. 8	0. 1	1. 2	20. 9
Tomatoes	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
green dill	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

What foods should be excluded from the diet

Foods high in carbohydrates include soda, cakes and sweets. They should definitely be excluded.

The following table includes the prohibited and restricted products of the carbohydrate - free diet menu:

Cereal products	With a carbohydrate-free diet, you need to exclude any options for bakery products, be it buns, bagels, cookies, pies. All of these products are rich in carbohydrates. This applies to wholegrain breads as well as products made from refined flours. Most cereals are also rich in carbohydrates, they are forbidden 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 best daily part is a cup. For example, one apple fruit contains only 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 cleanses all toxins, food residues from the intestines, due to which excess weight is removed and sugar is normalized. However, not only do vegetables contain fiber, but also starch, which is not acceptable on a carbohydrate-free diet, they should be excluded from the menu.
pasta	One serving of cooked pasta contains 44 g of carbohydrates, which contain 4 g of fiber.
Beer	Beer is not rich enough in carbohydrates to avoid it altogether. But you can’t abuse it either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains some carbohydrates, but this is only true if sugar is not added. If we talk about purchased sweetened yogurt, then such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream contains the same amount of carbohydrates.
peas	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	Lots of sugar is found in cookies, sweets and cakes. Aside from the fact that they contain a lot of sugar, they have almost no benefit to the body.
Dry snacks	Carbohydrates found in chips and crackers can be quickly stored as extra weight. 1 pack of chips = 19 g carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
Soft drinks	Soft drinks are made with added sugar and are low in nutrients.

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

Table of approved products

List of recommended food groups	Bia
Meat	Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, scrambled, omelets - in any form.
Fish and seafood	They eat all kinds of oily fish, both river and sea. But breading products need to be avoided during cooking.
natural fat	To make dishes from the daily menu more palatable, it will help to add butter and cream. The use of coconut oil and olive oil is also welcome.
vegetables above ground	All types 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. Milk with reduced fat should be included with caution, as such products contain a large amount of milk sugar.
Berries	Any berries will be ideal for replacing the usual sweets.
nuts	You can replace almonds and cashews with popcorn, candy or chips, without abuse.
Mushrooms	This is a source of protein. Mushrooms meet all the requirements of the diet described.

How Long Can You Stay on a Carbohydrate-Free Diet?

A carbohydrate-free diet should have one individual use period. You need to focus on fitness, health status, weight. It happens that after a week of diet nutrition significantly decreases strength, in this case, many people switch to the usual good nutrition, and do not achieve the desired results in losing weight.

Others, after several months of dieting, not only achieve the desired results, but also overcome 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	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	Fruit, 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 the week

days of the week	The menu is carbohydrate free
Monday	Breakfast: bake eggs with two pieces of bacon and one 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: a few 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 scrambled eggs with cheddar. Lunch: cream soup with sea cocktail and beet salad with sesame seeds, 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). Microwave omelette with cheese (mix 2 eggs, cheese, milk - keep for 1 minute) Lunch: veal steaks on a pillow of fennel and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: bacon wrapped chicken breasts with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, unsweetened coffee. 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 piece of hard cheese, tea.
Friday	Breakfast: ryazhenka with hard cheese cubes and a handful of nuts, unsweetened hot green tea. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pâté on a cucumber slice instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two egg omelets 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 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 wedges with pâté and mint tea. Dinner: baked fish with spinach and grated cheese salad with a handful of flaxseeds, tea.

Menu rules

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

Nutritionist recommendations to follow:

1. Baked goods, cakes, cookies, pastries are high in carbs and low in fats. You need to learn to avoid beige products.
2. Sodas, fruit juice, flavored milk and energy drinks are bottled liquid sugars.
3. Cream soup is a good substitute for the usual soups and broths.
4. Many meat dishes on the menu are good, unless 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 will improve your mood once a week.

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

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

• Water. It is responsible for water-salt metabolism, contains zero carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but must be taken into account if you drink about 100 ml of milk or more daily. In general, milk is useful, because. it is a source of energy for people who want to monitor their weight. Skimmed milk contains half the calories of whole milk.
• Fruit juice. Despite the relatively high level of carbohydrates, it is not necessary to completely exclude fruit juice from the menu. It is possible to get drunk during intense training, as physical activity will help balance blood sugar levels. But it is important to have natural and unsweetened fruit juice.
• Sweet sweet drinks. Sugar soft drinks have no nutritional value, they contain nothing but a huge amount of sugar. They can only be drunk in cases where the level of glucose in the blood needs to be increased, for example, before, during or after training.
• Diet soft drinks. Dietary soft drinks contain artificial sweeteners and other artificial aids for sweetness, taste and color. While soft drinks are considered safe to consume, research is less clear.

  The carbohydrate-free diet (menu and dining table above) allows moderate tea consumption. According to studies, tea is good for health, thanks to its use, increases insulin sensitivity, and maintains blood pressure at the appropriate level.

  Those who want 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. But latte-like milk coffee is a high-calorie drink 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 medication being 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 sugar levels. Alcohol is a significant source of calories. For example, a bottle of regular beer has 200 calories, which equates 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 consumed each day and at each meal the same. Carbs need to be counted regularly. However, such a diet has many undesirable effects on the body, for example, develops chronic fatigue and mental absence.
• power diet. This option will be best for athletes: before training, it is recommended to eat a small amount of carbohydrates so that there is enough strength in the gym for active training. But you will have to spend a lot of time on physical activity, otherwise it will be impossible to lose weight.
• Round option.The most popular option is the circular diet. Its essence is that carbohydrates are not consumed within 6 days (only a small amount of cereals and vegetables are allowed to be included in the diet), and the processing of one's own fat reserves is activated. On the 7th day, you can eat carbohydrate food until lunch. Portion sizes are crucial no matter what diet one chooses to eat.

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

Aspects of carbohydrate-free diets in diabetes

Nutritionists recommend a carbohydrate-free diet for diabetic patients. Subject to the preparation of an individual menu, according to the table of approved foods, such a diet is suitable for normalizing weight and blood sugar levels.

To alleviate the feeling of hunger, it is recommended to include more green vegetables, beets and tomatoes in the diet. The use of fermented milk products, cheeses and oatmeal will help solve digestive problems.

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

Aspects of the diet for athletes

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

The diet usually starts with daily sugar consumption, which is about 58% of normal values. Carbohydrates in the diet should gradually decrease.

The biggest problem for athletes who follow a one-carb 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 with bran to the diet.

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

How to get out of the diet

A gradual transition from a carbohydrate-free diet is a guarantee that the result achieved will be maintained. You cannot immediately raise 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 losing weight, then after a week of retirement, you can return to the diet table.

You should increase the amount of vegetables and fruits, as well as follow a diet drinking regimen. Sweets should be frequent guests at the table. It is advisable to make it a habit to replace sweet dishes with dried fruit.

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

Results: before and after photos

Cost of diet

The carbohydrate-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 expensive meat products, so a week of food on a carbohydrate-free table is quite expensive.

Contraindications

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

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

Possible side effects:

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

A diet menu consisting of recommended (diet-approved) foods is not generally recommended for adults with epilepsy. In some cases, low-carbohydrate diet options with less restrictions on 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 of the heart and blood vessels. A sample menu and a table of approved foods will help you to quickly understand the diet and quickly achieve results in normalizing body weight and improving fitness.