Diet without carbohydrates: 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 a diet without carbohydrates is varied, the table of allowed foods (vegetables, fruits, cereals, etc. ) includes a large number of items and dishes.

What is a carbohydrate-free diet (ketogenic 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

no carb diet, compared to similar dietary restrictions for weight loss,has the following advantages:

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

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

Diet stages

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

Scenery	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 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, since the lack of carbohydrates will be felt more and more, the body will more actively consume alternative energy reserves.
3rd	The stage begins after 3-4 days, when carbohydrates are almost exhausted. Energy is generated by burning fat first and then protein. In the first week, the menu should contain a large amount of protein (up to 3-4 g per 1 kg of human weight).
4th	It starts in a week. The objective is to consolidate the results obtained. The body is already used to the lack of carbohydrates and supplies itself with energy through increased fat burning. The ketosis process is fully initiated only with the onset of the fourth stage.

What to eat and how to make a menu?

The daily caloric content of meals in a no-carb weight loss system should be 1, 200 kcal for women and no more than 2, 100 kcal for men. The diet should include meat, fish, shellfish, milk, dairy products, cheese, nuts, cereals. To balance carbohydrates, you need to add vegetables, beans, citrus, fruits, unsweetened tea in a small amount. The menu of the week can be compiled based on the table of allowed products.

Chart with carbohydrates and calories.

Product	carbohydrates	Zhirov	belkov	calories
dry voice	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 steak	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	2. 3. 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
salty pink salmon	0. 0	9. 0	22. 1	169. 4
Melted 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
Pulp	0. 0	2. 6	20. 3	104. 6
beef tenderloin	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	200	332. 0
Veal 1 category	0. 0	twenty	19. 7	96. 8
Whole turkey (channel 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	eleven	18. 4	83. 5
whole pike perch	0. 0	eleven	18. 4	83. 5
Cod fillet	0. 0	eleven	18. 4	83. 5
Pike	0. 0	eleven	18. 4	83. 5
Flounder	0. 0	1. 3	18. 2	84. 5
cow 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
salty baltic sprat	0. 0	7. 6	17. 1	136. 8
fresh uncut sea bream	0. 0	4. 1	17. 1	105. 3
lamb meat	0. 0	14. 4	17. 0	197. 6
Hind leg of lamb on the 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	eleven	16. 7	76. 7
gutted 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
pout	0. 0	0. 9	15. 9	71. 7
Duck (Channel Category 1)	0. 0	38. 0	15. 8	405. 2
lamb's lung	0. 0	23	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
fresh capelin	0. 0	7. 1	13. 1	116. 3
Smoked carbonate (smoked raw 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 soup	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 soup	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
Truffle flavored olive oil	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 mushrooms in butter	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 cheese	fifteen	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	23	0. 2	fifteen	17. 0
cucumbers	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 kernel	3. 3	68. 5	14. 7	688. 5
Shallot	3. 3	0. 2	fifteen	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	fifteen	fifty	47. 5
low-fat kefir	3. 8	0. 1	3. 0	27. 7
Radish	3. 8	0. 1	1. 2	20, 9
Tomatoes	3. 8	0. 2	eleven	21. 4
pine nuts core	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	Four. Five	0. 1	1. 7	25. 6
Cauliflower	Four. Five	0. 3	2. 5	30. 7

What foods should be excluded from the diet?

Among the foods rich in carbohydrates are soft drinks, cakes and sweets. They should definitely be excluded.

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

cereal products	On a carbohydrate-free diet, you need to exclude any options for bakery products, be it buns, bagels, cookies, cakes. All these products are rich in carbohydrates. This applies to both whole grain breads and products made with refined flour. Most cereals are also rich in carbohydrates, they are forbidden foods for a diet without carbohydrates. These include rice and oatmeal.
sweet fruits	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily portion is one cup. For example, just one apple 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, like a brush, it cleanses all toxins, food residues from the intestines, due to which excess weight is removed and sugar is normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable in a carbohydrate-free diet, they should be excluded from the menu.
Pasta	A serving of cooked pasta contains 44 g of carbohydrates, including 4 g of fiber.
Beer	Beer isn't high enough in carbohydrates to be avoided entirely. But you can't overdo it either, because even 1 can of light beer contains 6g of carbs.
sweetened yogurt	Homemade yogurt does contain some carbohydrates, but this is true only if no sugar is added. If we talk about store-bought sweetened yogurt, that product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream of the same amount of carbohydrates is less.
Beans	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	A large amount of sugar is found in cookies, candies, and cakes. In addition to having a lot of sugar, they have practically no benefit for the body.
dry snacks	The carbohydrates found in chips and cookies can be quickly stored as extra weight. 1 packet chips = 19 g carbohydrates. In addition, chips and other similar products are often consumed in large quantities.
Drinks without alcohol	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.

Table of allowed products

List of recommended food groups	Food
Meat	Of any kind: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, scrambled tortillas, in any form.
fish and shellfish	They eat all kinds of blue fish, both river and sea. But it is necessary to avoid breading of products during cooking.
natural fat	To make the dishes of the daily menu more tasty, the addition of butter and cream will help. The use of coconut oil and olive oil is also welcome.
surface vegetables	All kinds of cabbages, rose hips, bok choy, spinach, asparagus, zucchini, aubergines, olives, spinach, cucumbers, tomatoes.
Dairy products	These include real butter, cream (40% fat), yogurt, and sour cream and cheese. Skim milk should be included with caution, as these products contain a large amount of milk sugar.
berries	Any berry will be appropriate to replace the usual sweets.
walnuts	You can substitute almonds and cashews for popcorn, candy or chips, without overdoing it.
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 period of purely individual use.It should focus on wellness, health status, weight. It happens that after a week of dietary nutrition, there is a significant decrease in strength, in this case, many people switch to the usual good nutrition and do not achieve the desired weight loss results.

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

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

Sample menu of the day

Clock	Diet	grades
7. 00	Water	Fasting glass of water
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	Glass of water
10. 00	Water	Glass of water
10. 30	Snack	fruits or vegetables
1130	Water	Glass of water
1230	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, nuts or dried fruit
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.

Weekdays	The menu is carbohydrate free.
Monday	Breakfast: Bake eggs with two pieces of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Cream of Brussels sprouts with Parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. 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 scrambled eggs with cheddar cheese. Lunch: cream soup with sea cocktail and beetroot salad with sesame seeds, unsweetened tea. 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, cheese, milk - hold for 1 minute) Lunch: beef fillets on a pillow of fennel and mushrooms, with the addition of radicchio. Snack: sardines with cucumber. Dinner: Bacon-wrapped chicken breasts with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, coffee without sugar. Lunch: creamy carrot and pea soup, stewed beef curry, tea. Snack: sour cream with a handful of cranberries or lingonberries. Dinner: salad with grated carrots and mushrooms with a piece of hard cheese, tea.
Friday	Breakfast - ryazhenka with cubes of hard cheese and a handful of nuts, warm green tea without sugar. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Snack: cheese or pâté on a slice of cucumber instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two-egg omelette with herbs, tea with lemon zest. Lunch: lasagna with zucchini, herring with beets, tea. Snack: homemade yogurt and a handful of cherries, water. Dinner: rabbit stewed with fennel, cucumbers with quail eggs in a salad.
Sunday	Breakfast: liver pate and a slice of avocado with lettuce, coffee. Lunch: Creamy turnip soup, cheddar chicken breast, tea. Afternoon snack: cucumber wedges with pate and mint tea. Dinner: baked fish with spinach salad and grated cheese with a handful of flax seeds, tea.

menu rules

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

Recommendations of the nutritionist to follow:

1. Baked goods, cakes, cookies, and pies are high in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Sodas, fruit juices, flavored milk, and energy drinks are liquid sugar in a bottle.
3. Cream soup is a good substitute for the usual soups and broths.
4. Many meat dishes on the menu are good, but only if they are made from fresh, natural 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 on a carb-free diet

The menu of the diet without carbohydrates also includes drinks. Selecting them according to the table of products, it is necessary to determine what effect they have on the sugar level and what their calorie content is.

• Water. It is responsible for the water-salt metabolism, it has zero carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but you have to take them into account if you drink about 100 ml of milk or more a day. In general, milk is useful, because. it is a source of energy for people who want to control their weight. Skim milk has half the calories of whole milk.
• Fruit juice. Despite the high level of carbohydrates, it is not necessary to completely exclude fruit juices from the menu. It can be drunk during intense training, as physical activity will help balance blood sugar levels. But it is important that it is a natural fruit juice without sugar.
• sweet drinks. Sugary soft drinks have no nutritional value, they just contain a lot of sugar. They can be drunk only in a single case when it is necessary to increase the level of glucose in the blood, for example, before, during or after training.
• Diet soft drinks. Diet sodas contain artificial sweeteners and other artificial aids for sweetness, flavor, and color. Although soft drinks are considered safe to consume, the research is not as clear.

  The no-carbohydrate diet (menu and food table above) allows tea consumption in moderation. According to studies, tea is good for health, thanks to its use increases sensitivity to insulin and maintains blood pressure at the proper level.

  Those who like 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 have coffee without sugar as a complement to breakfast. But latte like latte is a high-calorie drink that should be avoided.
• Alcoholic drinks. When you drink alcohol, consider:
  1. How does the drink affect blood sugar levels?
  2. the caloric content of the drink;
  3. whether the alcohol will interact with a medication taken for health reasons.

  Alcoholic beverages can be responsible for raising and lowering blood glucose levels, so it's helpful to understand how different alcoholic beverages can affect blood sugar levels. Alcohol is a major source of calories. For example, a regular bottle of beer contains 200 calories, which is the equivalent of 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 same amount of carbohydrates consumed each day and at each meal. Carbohydrates must be counted regularly. However, such a diet has many undesirable effects on the body, for example, chronic fatigue and absent-mindedness 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 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. Its essence is that within 6 days carbohydrates are not consumed (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 sizes are critical no matter what diet a person chooses to eat.

A carbohydrate-free diet according to any of these methods(with the elaboration of an individual menu according to the table of products) -ideal for those who want to say goodbye to extra kilos as soon as possible.

Characteristics of carbohydrate-free nutrition in diabetes.

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

So that the feeling of hunger is not constant, it is recommended to introduce more vegetables, beets and tomatoes into 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.

Characteristics of the diet for athletes.

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

The diet usually begins with the consumption of a daily ration of sugar, which is around 58% of normal values. The 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 that are high in protein, but at the same time low in fat and low in carbohydrates. It is recommended to add to the diet small portions of brown rice, lentils, flour with bran.

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

how to get off the diet

The gradual departure from a carbohydrate-free diet is a guarantee of maintaining the result achieved. You can not immediately jump on what was prohibited 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 of departure, you can return to the diet table.

You should increase the amount of vegetables and fruits, as well as follow a dietary drinking regimen. Sweets should be infrequent guests at the table. It is advisable to get used to replacing sweet dishes with nuts.

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

Results: before and after photos

diet cost

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 food on a table without carbohydrates is quite expensive.

Contraindications

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.

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

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