Diet free of carbohydrates: menus and food tables for diabetics, athletes, slimming

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 carbohydrate-free diet 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 food system, aimed at limiting the intake of carbohydrates in the body, and eating mainly protein foods with a small amount of fat, mainly of vegetable origin.

Benefits of a carbohydrate-free diet

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

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

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

Stages of the diet

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

Stage	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 is no longer supplied with glucose and starts consuming the glycogen contained in the muscles and liver. After 2-3 days, the fat burning process will accelerate, as the lack of carbohydrates will make itself felt more and more, the body will more actively consume alternative energy reserves.
3rd	The phase begins after 3-4 days, when the carbohydrates are about to run out. Energy is generated by burning fat first and then protein. In the first week, the menu should contain a large amount of protein food (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 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 4th stage.

What to eat and how to make a menu?

The daily calorie content of meals with a carbohydrate-free weight loss system 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, grains. To balance carbohydrates, you need to add a small amount of vegetables, beans, citrus, fruit, tea without sugar. The menu of the week can be compiled according to the table of products allowed.

Chart with carbohydrates and calories

Product	carbohydrates	Zhirov	Belkov	calories
Dry vobla	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
Atlantic mackerel	0. 0	6. 4	23. 4	151. 2
Marble cheese	0. 0	29. 0	23. 0	353. 0
Melted 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
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
Beef Pulp	0. 0	2. 6	20. 3	104. 6
fillet of beef	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
Calf 1 category	0. 0	2. 0	19. 7	96. 8
Whole turkey (carcass category 1)	0. 0	22. 0	19. 5	276. 0
Pork fillet	0. 0	7. 1	19. 4	141. 5
perch	0. 0	0. 9	18. 5	82. 1
Fillet of zander with skin	0. 0	1. 1	18. 4	83. 5
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
Flounder	0. 0	1. 3	18. 2	84. 5
beef liver	0. 0	3. 7	17. 9	104. 9
crociano 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 sea bream	0. 0	4. 1	17. 1	105. 3
lamb pulp	0. 0	14. 4	17. 0	197. 6
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 scallops s / m	0. 0	1. 1	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
Pollock	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
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
sea cabbage	0. 0	0. 2	0. 9	5. 4
Chicken broth	0. 0	0. 0	0. 0	0. 0
beef 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
Unrefined sunflower oil	0. 0	92. 0	0. 0	828. 0
Refined sunflower oil	0. 0	99. 9	0. 0	899. 1
Boneless chicken pulp	0. 1	11. 0	21. 3	184. 6
Chicken thighs	0. 1	11. 0	21. 3	184. 6
chicken wings	0. 1	11. 0	21. 3	184. 6
Chicken leg minced	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 with cheeses	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
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 core	3. 3	68. 5	14. 7	688. 5
Shallot	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
Radish	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 rich in carbohydrates include sodas, cakes, and sweets. They should be absolutely excluded.

Banned and restricted products for the menu of a carbohydrate-free diet are included in the table below:

Cereal products	With a carbohydrate-free diet, it is necessary to exclude any options for baked goods, be it sandwiches, bagels, cookies, cakes. All of these products are rich in carbohydrates. This applies to both wholemeal breads and refined flour products. Most grains are also high in carbohydrates, they are prohibited foods for a carbohydrate-free diet. These include rice and oats.
sweet fruits	Most fruits should not be consumed on a carbohydrate-free diet. The optimal daily portion is one cup. For example, just 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, like a brush, it cleans all toxins, food residues from the intestines, thanks to which excess weight is removed and sugar normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable on a carbohydrate-free diet, should be excluded from the menu.
Pasta	One serving of cooked pasta contains 44 g of carbohydrates, of which 4 g of fiber.
Beer	Beer isn't high enough in carbohydrates to avoid it altogether. But you can't abuse it either, because even 1 can of lager beer contains 6g of carbohydrates.
Sweetened yogurt	Homemade yogurt does contain some carbohydrates, but this is only true if no sugar is added. When it comes to purchased sweetened yogurt, such a product contains as many carbohydrates as a sweet dessert does. For example, fruit yogurt contains about 49 g of carbohydrates, ice cream with the same amount of carbohydrates is also lower.
beans	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 have virtually no benefit for the body.
Dry snacks	Carbohydrates found in chips and crackers can be quickly stored as extra weight. 1 packet of chips = 19g of carbohydrates. Additionally, potato chips and other similar products are usually consumed in large quantities.
Alcohol-free drinks	Soft drinks are made with added sugar and contain few nutrients.

It is important to choose nutritious foods that are high 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.
Egg	Boiled, fried, scrambled, omelettes - in any form.
Fish and seafood	They eat all kinds of oily fish, both from river and sea. But it is necessary to avoid breading the products during cooking.
natural fat	To make the dishes on the menu of the day tastier, adding butter and cream will help. The use of coconut oil and olive oil is also welcome.
above ground vegetables	All kinds of cabbage, dog rose, Chinese cabbage, spinach, asparagus, courgette, eggplant, olives, spinach, cucumber, tomato.
Dairy products	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.
Berries	Any berries will be appropriate to replace the usual sweets.
peanuts	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 described diet.

How long can you follow a carbohydrate-free diet?

A carbohydrate-free diet should have a purely individual usage period. You have to focus on wellbeing, health, 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 get the desired results in weight loss.

Others, after several months of dieting, not only get the desired results, but surpass them. Furthermore, their well-being does not diminish throughout the diet.

The average duration of a low-carb diet is 4 to 8 weeks.

Sample menu for the day

Wade	Diet	Notes
7. 00	Waterfall	Glass of water on an empty stomach
7. 30	Waterfall	Half a glass of water
8. 00	Breakfast	Egg, scrambled eggs, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Waterfall	Glass of water
10. 00	Waterfall	Glass of water
10. 30	Snack	Fruit or vegetables
11. 30	Waterfall	Glass of water
12. 30	Waterfall	Glass of water
13. 00	Dinner	Chicken, fish or beef with vegetables
14. 00	Waterfall	Glass of water
15. 00	Waterfall	Glass of water
16. 00	Snack	Fruits, vegetables, dried fruit or nuts
17. 00	Waterfall	Glass of water
18. 00	Waterfall	Glass of water
19. 00	Dinner	Chicken, fish or beef with vegetables
20. 00	Waterfall	Glass of water

Sample menu for the week

Days of the week	The menu is free of carbohydrates
Monday	Breakfast: Cook the eggs with two pieces of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Brussels sprouts cream 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 scrambled eggs with cheddar. Lunch: Cream soup with seafood 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). Omelette with cheese in the microwave (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: veal steaks on a fennel and mushroom pillow, with the addition of chicory. Afternoon snack: cucumber sardines. Dinner: Bacon-wrapped chicken breasts with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelette, unsweetened coffee. Lunch: Creamy carrot and pea soup, stewed veal curry, tea. Afternoon snack: Sour cream with a handful of blueberries or cranberries. 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 pate on a cucumber slice 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: stewed rabbit 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, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber wedges with pate and mint tea. Dinner: Baked fish with spinach and grated cheese salad with a handful of flax seeds, tea.

Menu rules

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

Nutritionist tips to follow:

1. Baked goods, cakes, cookies, pastries are all high in carbohydrates and bad fats. You have to learn to avoid beige products.
2. Soft drinks, fruit juices, flavored milk, and energy drinks are bottled liquid sugar.
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 natural, fresh 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 carbohydrate-free diet

The carbohydrate-free diet menu 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.

• Waterfall. It is responsible for the metabolism of salt and water, has zero carbohydrates and zero calories.
• Milk. It has a moderate amount of carbohydrates, but these need to be taken into account if you drink around 100ml of milk or more per day. In general, milk is useful, because. it is a source of energy for people who want to track their weight. Skimmed milk has half the calories of whole milk.
• Fruit juice. Despite the rather high level of carbohydrates, fruit juice does not need to be completely off the menu. It can be drunk during a strenuous workout, as physical activity helps balance blood sugar levels. But it is important that it is a natural, unsweetened fruit juice.
• Sweet soft drinks. Sugary sodas have no nutritional value, they contain nothing but a huge amount of sugar. They can only be drunk in one 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 isn't as clear.

  The carbohydrate-free diet (menu and food table above) allows tea consumption in moderation. According to studies, tea is good for health, thanks to its use it increases insulin sensitivity and blood pressure is kept at the correct 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 drink unsweetened coffee as an addition to breakfast. But milk coffee like milk 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. the calorie content of the drink;
  3. whether alcohol will interact with a drug that is being 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 sugar levels. Alcohol is a significant source of calories. For example, a bottle of regular beer contains 200 calories, which is equivalent to two cream puffs.

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 maintain the same amount of carbohydrates consumed every day and at every meal. Carbohydrates need to be counted regularly. However, such a diet has many undesirable effects on the body, for example, chronic fatigue and distraction develop.
• energy 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, no carbohydrates are consumed (it is permissible 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 day 7, you can eat carbohydrate foods until lunch. Portion sizes are key no matter what diet a person chooses to eat.

A carbohydrate-free diet according to any of these methods(with the preparation of an individual menu according to the product table) -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 diabetic patients. Without prejudice to the preparation of an individual menu, according to the table of allowed foods, this 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. Using 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.

Features of the diet for athletes

The low carbohydrate content is offset by a high intake of protein products and, as 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 begins with the consumption of a daily portion of sugar, which is about 58% of normal values. The reduction of carbohydrates in the diet should be gradual.

The main problem for athletes on a no-carb diet 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 advisable to add small portions of brown rice, lentils, flour with bran to the diet.

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

How to get out of the diet

A gradual exit from a carbohydrate-free diet guarantees that the result will be maintained. You can't immediately jump on 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 to lose weight, after the exit of a week, you can return to the diet table.

You should increase the amount of fruit and vegetables and follow a dietary diet. Desserts should be rare guests on the table. It is advisable to make it a habit to replace sweet dishes with dried fruit.

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

Results: before and after photos

Cost of the diet

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 which are expensive, so a week of food on a carb-free table is quite expensive.

Contraindications

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

• deficiency of pyruvate carboxylase;
• 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 teens 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 a table of allowed foods will help you quickly understand the diet and quickly achieve results in normalizing body weight and improving well-being.