Carbohydrate-free diet: Menu and meal table for diabetics, athletes, weight loss

The low carb diet has long been known and used not only for nutritional but also for medicinal purposes. The menu of the carbohydrate diet is varied, the table of allowed foods (vegetables, fruits, grains, etc. ) contains a large number of items and dishes.

What is a diet without carbohydrates (Keto diet)

A diet without carbohydrates is a food system, Which aims to limit the intake of carbohydrates in the body and mainly the intake of protein foods with small amounts of fats, mainly of plant origin.

The benefits of a diet without carbohydrates

A diet without carbohydratesCompared to dietary restrictions similar to weight loss,Has the following advantages:

• Significant rate of weight loss;
• Moderation of the feeling of hunger;
• Normalize blood sugar;
• Beneficial effects on brain function;
• Low effect on heart and blood vessels;
• Reduce the risk of developing cancerous tumors.

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

Stages of diet

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

Scene	Features
1st	Carbohydrates enter the body only in the amount of 20 g in the morning, and in the remaining time of energy supply absorbs glucose from its own reserves.
2nd	The body no longer fills itself with glucose and begins to consume the glycogen contained in the muscles and liver. After 2-3 days the process of burning fat will accelerate, as the lack of carbohydrates is felt more and more, the body more actively consumes alternative energy reserves.
3rd	The phase begins after 3-4 days when the carbohydrates are almost depleted. Energy is generated first by burning fats and then proteins. In the first week the menu should include a large amount of protein foods (3-4 g per 1 kg of human weight).
4th	It starts in a week. The aim is to consolidate the results obtained. The body is already accustomed to the lack of carbohydrates and supplies energy through increased burning of fats. The ketosis process begins completely only with the onset of stage 4.

What to eat and how to prepare the menu?

The daily caloric content of food on a carbohydrate weight loss system should be 1200 kcal for women and not more than 2100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheese, nuts, grains. To balance carbohydrates you need to add small amounts of vegetables, beans, citrus fruits, fruits, tea without sugar. The weekly menu can be compiled according to the allowed products table.

Scheme with carbohydrates and calories

Product	Carbohydrates	Zhirov	Belkov	Calories
Dried Wobble	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
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
Processed cheese sausage smoked	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
Pink salmon canned	0. 0	5. 8	20. 9	135. 8
Beef pulp	0. 0	2. 6	20. 3	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 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
ᲦOri suk	0. 0	7. 1	19. 4	141. 5
River perch	0. 0	0. 9	18. 5	82. 1
Peak fillet with skin	0. 0	1. 1	18. 4	83. 5
The whole Zander	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
Flaunder	0. 0	1. 3	18. 2	84. 5
Beef liver	0. 0	3. 7	17. 9	104. 9
Crusade River	0. 0	1. 8	17. 7	87. 0
Herring S / M	0. 0	19. 5	17. 7	246. 3
Salted Baltic Sprat	0. 0	7. 6	17. 1	136. 8
Fresh uncut boar	0. 0	4. 1	17. 1	105. 3
Lamb pulp	0. 0	14. 4	17. 0	197. 6
The hind leg of a sheep on a 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
Rash with sturgeon head	0. 0	10. 9	16. 4	163. 7
Sturgeon fillet with skin without cartilage	0. 0	10. 9	16. 4	163. 7
Chicken egg (heart)	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
Polok	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 lungs	0. 0	4. 7	15. 2	103. 1
Beef kidney	0. 0	2. 8	15. 2	86. 0
Whole goose (1 category processed carcass)	0. 0	39. 0	15. 2	411. 8
Capelin New	0. 0	7. 1	13. 1	116. 3
Smoked carbonate (raw smoked year)	0. 0	47. 4	10. 5	468. 6
Chicken eggs (protein)	0. 0	0. 0	9. 0	36. 0
Sea cabbage	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
ᲣHighest quality 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
ᲥFoot legs	0. 1	11. 0	21. 3	184. 6
Chicken wings	0. 1	11. 0	21. 3	184. 6
Ground 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
Quail eggs	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
ᲑRock	1. 8	0. 9	4. 4	32. 9
Green 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
Lemon	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
Shalotti	3. 3	0. 2	1. 5	21. 0
Sunflower (seeds)	3. 4	52. 9	20. 7	572. 5
pumpkin seed	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
Bolok	3. 8	0. 1	1. 2	20. 9
ᲞOmidvrebi	3. 8	0. 2	1. 1	21. 4
Pine nut kernels	4. 0	68. 6	14. 0	689. 4
Ryazhenka 6% fat	4. 1	6. 0	3. 0	82. 4
Herbs 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

Carbohydrate foods include soda, cakes and sweets. They should definitely be ruled out.

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

Cereal products	With a carbohydrate-free diet, you should exclude any variation of bread products, be it cookies, bagels, cakes, patties. All of these products are rich in carbohydrates. This applies to whole grain breads as well as products made from refined flour. Most grains are also rich in carbohydrates, they are forbidden foods for a carbohydrate free diet. These include rice and oats.
Sweet fruits	Most fruits should not be eaten on a diet without carbohydrates. The optimal daily portion is a cup. For example, only one fruit of an apple 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 brushes away all toxins from the intestines, food waste, which removes excess weight and normalizes 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.
Მacaroni	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. But it can not be abused, because even 1 can of light beer contains 6 grams of carbohydrates.
Sweet yogurt	Homemade yogurt contains carbohydrates, but this is only the case if no sugar is added to it. If we are talking about purchased sweet yogurt, then such a product contains as many carbohydrates as it contains a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream has the same amount of carbohydrates less.
bean	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cakes, sweets and cakes. Apart from the fact that they have a lot of sugar, they have practically no benefits for the body.
Dry snacks	Carbohydrates found in chips and crackers can be quickly stored in the form of excess weight. 1 bundle of chips = 19 g of carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
უბLight drinks	Soft drinks are made with the addition of sugar and contain several nutrients.

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

Table of permitted products

List of recommended food groups	Food
Meat	Any species: 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 fatty fish, both river and sea. But when cooking it is necessary to avoid bread products.
Natural fat	To make the dishes from the daily menu more delicious, adding butter and cream will help you. The use of coconut and olive oil is also welcome.
Surface vegetables	All kinds of cabbage, rose hips, bok choi, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
Of milk	These include real butter, cream (40% fat), yogurt and sour cream and cheese. Reduced fat milk should be included with caution as such products contain large amounts of milk sugar.
Berries	Any berries will be suitable for replacing ordinary sweets.
nut	Almonds and cashews can be replaced with popcorn, candy or chips without abuse.
Mushrooms	It is a source of protein. Mushrooms meet all the requirements of the described diet.

How Long Can You Stay on a Carbohydrate Diet?

A carbohydrate-free diet should have only a period of individual use.You need to focus on well-being, health, weight. It happens that after a week of dieting there is a significant reduction in strength, in this case many go to the usual good nutrition and do not achieve the desired result in weight loss.

Others, after a few months of dieting, not only achieve the desired result, but also excel at them. Moreover, their well-being throughout the diet is not mistaken.

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

Sample menu for the day

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	ᲭThere is water
10. 00	water	ᲭThere is water
10. 30	Food	Fruits or vegetables
11. 30	water	ᲭThere is water
12. 30	water	ᲭThere is water
13. 00	Dinner	Chicken, fish or beef with vegetables
14. 00	water	ᲭThere is water
15. 00	water	ᲭThere is water
16. 00	Food	Fruits, vegetables, dried fruits or nuts
17. 00	water	ᲭThere is water
18. 00	water	ᲭThere is water
19. 00	Dinner	Chicken, fish or beef with vegetables
20. 00	water	ᲭThere is water

Sample menu for the week

Weekdays	The menu is without carbohydrates
Monday	Breakfast: Bake eggs with two slices of bacon and one tomato and serve with herbs and sugar-free tea. Lunch: Brussels sprouts cream soup with Parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon breakfast: 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: Creamy soup with seafood cocktail and beet salad with sesame seeds, sugar-free tea. Afternoon Breakfast: A handful of low-fat currant 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 - leave for 1 minute) Lunch: veal steaks on a fennel and mushroom pillow with the addition of chicory. Afternoon Breakfast: Sardines with Cucumber. Dinner: chicken breast stuffed with bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelette, sugar-free coffee. Lunch: creamy carrot and green pea soup, stewed veal, tea. Lunch: sour cream with a handful of blueberries or lingonberries. Dinner: Salad with grated carrots and mushrooms with hard cheese, tea.
Friday	Breakfast: Ryazhenka with hard cheese and a handful of nuts, warm sugar-free green tea. Lunch: a piece of cabbage soup meat and spinach salad, coffee. Afternoon Breakfast: Cheese 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 lemon zest. Lunch: lasagna with zucchini, herring with beets, tea. Breakfast: homemade yogurt and a handful of cherries, water. Dinner: stewed rabbit with fennel, cucumber quail eggs in salad.
Sunday	Breakfast: liver pate and a slice of avocado with lettuce, coffee. Lunch: creamy turf soup, chicken breast with cheddar cheese, tea. Afternoon Breakfast: Cucumber slices with pate and mint tea. Dinner: Baked fish with spinach and grated cheese Salad with a handful of flax seeds, tea.

Menu rules

The carbohydrate diet menu should be designed so as not to use products that are not included in the allowed table - this is the main requirement.

Recommendations of nutritionists to follow:

1. Baked goods, cakes, pastries, cakes are rich in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Fizzy drinks, fruit juice, flavored milk and energy drinks are liquid sugar in 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. A piece of dark chocolate once a week will improve your mood.

What and how much to drink on a carbohydrate diet

Drinks without carbohydrates are also included in the menu. When selecting products according to the table, it is necessary to determine what effect they have on sugar levels and what is their caloric content.

• water. It is responsible for water-salt metabolism, it has zero carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but they need to be taken into account if you drink about 100 ml of milk or more daily. In general milk is useful because. Is an energy source for those who want to control their weight. Skim milk has half the calories in whole milk.
• Fruit juice. Despite the rather high level of carbohydrates, fruit juice does not need to be completely excluded from the menu. It can be drunk during intense exercise, as physical activity will help balance blood sugar levels. But it is important that it be natural and sugar-free fruit juice.
• Sweet soft drinks. Sugary soft drinks have no nutritional value, they contain nothing but large amounts of sugar. They can be drunk only in one case when it is necessary to raise blood glucose levels, for example, before, during or after exercise.
• Dietary soft drinks. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, taste and color. Although soft drinks are considered safe for consumption, the research is not so clear.

  A diet without carbohydrates (menu and food table above) allows for moderate consumption of tea. According to studies, tea is beneficial for health, thanks to its use it increases insulin sensitivity and maintains blood pressure at a proper level.

  Those who like to drink tea with milk will be disappointed when they learn that adding milk to tea neutralizes all the beneficial properties.

• Coffee. In addition to breakfast you can drink the sweetest coffee. But milk coffee, like latte, is a high-calorie beverage that should be avoided.
• ᲐAlcoholic beverages. When drinking alcohol, consider:
  1. How does the drink affect blood sugar levels?
  2. Caloric content of the drink;
  3. Does alcohol affect the medication taken for health reasons.

  Alcohol can be responsible for raising and lowering blood glucose levels, so it is helpful to understand how different spirits affect blood sugar levels. Alcohol is an important source of calories. For example, a regular beer bottle contains 200 calories, which is equivalent to two eclairs.

Types of diet

Low carb diets are many, however only 3 of them are the most popular because of the effectiveness and speed of the result.

• Constant diet. The goal is to maintain the amount of carbohydrates consumed daily and at each meal. Carbohydrates should be counted regularly. However, such a diet has many side effects on the body, for example, developing chronic fatigue and nausea.
• Power diet. This option will be optimal for athletes: it is recommended to take small amounts of carbohydrates before training to provide enough strength in the gym for active training. But you will have to devote a lot of time to physical activity, otherwise weight loss is impossible.
• Round option.The most popular option is a circular diet. Its essence is that it does not consume carbohydrates for 6 days (it is allowed to include only small amounts of grains and vegetables in the diet) and activates the processing of its own fat reserves. On the 7th day you can eat carbohydrate foods before lunch. Portion size is crucial, no matter what diet a person chooses.

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

Peculiarities of eating without carbohydrates in diabetes

A diet without carbohydrates is recommended by nutritionists for diabetics. Given the preparation of an individual menu, according to the allowed food table, such a diet is suitable for normalizing weight and blood sugar levels.

In order not to make the feeling of hunger constant, it is recommended to include more green vegetables, beets and tomatoes in the diet. Using fermented dairy products, cheese and oatmeal can help with digestive problems.

The diet can be used by people who have a problem with different types of cholesterol in the blood - high or low levels. If you follow strict rules, you can normalize your metabolism and cholesterol levels without the use of medication.

Peculiarities of diet for athletes

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

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

The main problem for athletes who follow a carbohydrate-free 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 to the ration.

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

How to get out of the diet

Gradual withdrawal from a carbohydrate diet is a guarantee of maintaining the achieved result. You can not immediately switch to what was forbidden on the first day - you need to gradually increase the amount of carbohydrates, calculate their amount in the diet. If you need to repeat the weight loss course, then after a week you can go back to the diet table.

You need to increase the number of vegetables and fruits, as well as follow a diet drink regime. Sweets should be a rare guest at the table. It is advisable to make it a habit to replace dried dishes with dried ones.

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

Results: Photos before and after

The cost of diet

The table without carbohydrates contains the usual products, which 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 on a low-carb table is quite expensive.

Contraindications

Low carb diet is contraindicated in patients with the following health 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-carb diet options with fewer restrictions on carbohydrate intake are considered more beneficial for adults and adolescents.

A diet without carbohydrates helps to improve well-being in metabolic disorders, diabetes, hypertension and other diseases related to the heart and blood vessels. A sample menu and permitted food chart can help you quickly understand your diet and quickly achieve results in normalizing body weight and improving well-being.