Diet without carbohydrates: menu and food table for diabetics, athletes, weight loss

Low carb diets have been known for a long time and are used not only in nutrition but also for medical purposes. The diet menu 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 (keto diet)

A diet without carbohydrates is a food system, aims to limit carbohydrate intake in the body, and eat most protein foods with little fat, especially from plants.

Benefits of a carbohydrate -free diet

a diet without carbohydrates, compared to similar dietary restrictions for weight loss,has the following advantages:

• significant rate of weight loss;
• simple hunger;
• normalization of blood sugar;
• beneficial effects on brain function;
• low effects on the heart and blood vessels;
• reduces the risk of developing cancerous tumors.

The advantage of this technique is associated with the almost complete reduction or 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 rating

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

Pentas	Oddity
first	Carbohydrates enter the body only in the morning in the amount of 20 g, and in the time remaining to provide energy, it will absorb glucose from its own reserves.
the 2nd	The body is no longer replenished with glucose and begins to take up glycogen contained in the muscles and liver. After 2-3 days, the fat burning process will be faster, as the lack of carbohydrates will be increasingly felt, the body will be more active in using alternative energy reserves.
the 3rd	The stage begins after 3-4 days, when carbohydrates are almost depleted. Energy is produced by burning fat first and then protein. In the first week, the menu should contain a large amount of protein foods (up to 3-4 g per 1 kg of human weight).
the 4th	Starting in a week. The goal is to consolidate the results obtained. The body is accustomed to a lack of carbohydrates and provides energy through increased fat burning. The process of ketosis is fully launched only with the onset of the 4th stage.

What to eat and how to make a menu?

The daily caloric content of food on the weight loss system without carbohydrates 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, cereals. To balance carbohydrates, you need to add vegetables, nuts, citrus fruits, fruits, tea without sugar in small amounts. The menu for the week can be arranged based on the allowed product schedule.

Chart with carbs and calories

product	carbohydrates	Zhirov	Belkov	calories
Vobla is dry	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
Fill the turkey breast	0. 0	0. 8	24. 4	104. 8
Tuna	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
Meat Pulp	0. 0	2. 6	20. 3	104. 6
tenderloin meat	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
salmon masin	0. 0	11. 0	20. 2	179. 8
Roquefort cheese	0. 0	28. 0	20. 0	332. 0
Calves 1 category	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
perch on the river	0. 0	0. 9	18. 5	82. 1
Pike-perch fillet with skin	0. 0	1. 1	18. 4	83. 5
Zander overall	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
cow's heart	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
Baltic sprat masin	0. 0	7. 6	17. 1	136. 8
Fresh sea bass that has not been cut	0. 0	4. 1	17. 1	105. 3
goat pulp	0. 0	14. 4	17. 0	197. 6
Goat hind legs on bone	0. 0	14. 4	17. 0	197. 6
Salted herring	0. 0	8. 5	17. 0	144. 5
Sea shells s/m	0. 0	1. 1	16. 7	76. 7
Crushed sturgeon with a head	0. 0	10. 9	16. 4	163. 7
Sturgeon fillet with cartilage -free skin	0. 0	10. 9	16. 4	163. 7
Chicken eggs (yellow)	0. 0	30. 5	16. 1	338. 9
cow's 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
Ducks (carcass category 1)	0. 0	38. 0	15. 8	405. 2
Goat's lungs	0. 0	2. 3	15. 6	83. 1
cow's lungs	0. 0	4. 7	15. 2	103. 1
beef kidneys	0. 0	2. 8	15. 2	86. 0
Whole geese (carcasses processed first category)	0. 0	39. 0	15. 2	411. 8
Fresh capelin	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 spinach	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 soup	0. 0	0. 0	0. 0	0. 0
fish stew water	0. 0	0. 0	0. 0	0. 0
Peanut oil is not refined	0. 0	92. 0	0. 0	828. 0
Walnut oil is not refined	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, unrefined	0. 0	92. 0	0. 0	828. 0
Refined sunflower oil	0. 0	99. 9	0. 0	899. 1
Boneless chicken	0. 1	11. 0	21. 3	184. 6
Barefoot	0. 1	11. 0	21. 3	184. 6
wing chicken	0. 1	11. 0	21. 3	184. 6
Chopped chicken legs	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
egg	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 core	3. 3	68. 5	14. 7	688. 5
Red onion	3. 3	0. 2	1. 5	21. 0
Sunflower seed)	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 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	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

Among the high -carbohydrate foods are sodas, cakes and sweets. They should definitely be excluded.

Prohibited and restricted products for the carb -free diet menu are included in the following table:

Cereal products	With a carb -free diet, you should exclude any options for bakery products, whether bread, bagels, biscuits, pies. All 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, it is a forbidden food for a diet without carbohydrates. This includes rice and oats.
sweet fruits	Most fruits should not be eaten with a diet without carbohydrates. The optimal daily portion is a 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 waste from the intestines, which causes excess weight to be removed and sugar to be normalized. 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 g of carbohydrates, of which 4 g of fiber.
one	Beer is not rich enough in carbohydrates to avoid it altogether. But you also can not abuse it, because even 1 can of light beer contains 6 g of carbohydrates.
Sweet yogurt	Homemade yogurt contains some carbohydrates, but this is true only if no sugar is added to it. If we talk about purchased sweet yogurt, then the product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream with the same amount of carbohydrates is less.
beans	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in biscuits, candies and cakes. In addition to the fact that they have a lot of sugar, they are practically not beneficial to the body.
Dry snacks	The carbohydrates found in chips and crackers can be quickly stored as extra weight. 1 pekkerepek = 19 g carbohydrate. In addition, chips and other similar products are usually consumed in large quantities.
Soft 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 carbohydrates.

Schedule of allowed products

List of recommended food groups	Food
meat	Any type: beef, pork, lamb, game, chicken. Can eat meat fat, chicken skin.
Eggs	Boiled, fried, crushed, omelets - in any form.
Fish and seafood	They eat all kinds of oily fish, both river and sea. But it is necessary to avoid bread products during cooking.
natural fats	To make dishes from the daily menu more palatable, the addition of 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 natural butter, cream (40% fat), yogurt and sour cream, and cheese. Low-fat milk should be included with caution, as such products contain large amounts of milk sugar.
berries	Any berries are ideal to replace regular sweets.
nuts	You can replace almonds and cashews with popcorn, candy or chips, without abuse.
mushrooms	It is a source of protein. Mushrooms meet all the dietary requirements described.

How long can you stay on a carb -free diet?

A diet without carbohydrates should have a purely individual consumption period.You need to focus on well -being, health status, weight. It happens that after a week of nutritional intake, there is a significant decrease in strength, in this case, many people switch to a regular good diet, 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 overcome it. In addition, 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	Note
7. 00	air	A glass of water on an empty stomach
7. 30	air	Half a glass of water
8. 00	Breakfast	Eggs, scrambled eggs, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	air	A glass of water
10. 00	air	A glass of water
10. 30	snack	Fruits or vegetables
11. 30	air	A glass of water
12. 30	air	A glass of water
13. 00	dinner	Chicken, fish or beef with vegetables
14. 00	air	A glass of water
15. 00	air	A glass of water
16. 00	snack	Fruits, vegetables, dried fruits or nuts
17. 00	air	A glass of water
18. 00	air	A glass of water
19. 00	dinner	Chicken, fish or beef with vegetables
20. 00	air	A glass of water

Sample menu for this week

Days of the week	This menu is carb free
Monday	Breakfast: bake an egg with two slices of bacon and one tomato and serve with herbs and tea without sugar. Lunch: Brussels sprouts cream soup with parmesan cheese (200 g), tuna and cucumber salad, water with lemon peel. Afternoon snack: a pair of apricots with homemade yogurt, mint tea. Dinner: quail eggs and chicken breast salad with iceberg salad, 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, 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, cheese, milk - hold for 1 minute) Lunch: beef steak on a pillow of fennel and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: Chicken breast wrapped in meat with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, coffee without sugar. Lunch: creamy carrot and green bean soup, boiled beef 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, warm green tea without sugar. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pate on cucumber slices instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two omelets with herbs, tea with lemon peel. Lunch: lasagna with zucchini, herring with beets, tea. Snacks: homemade yogurt and a handful of cherries, water. Dinner: boiled rabbit with fennel, cucumber with quail eggs in a salad.
Sunday	Breakfast: liver pate and a slice of avocado with salad, coffee. Lunch: Creamy carrot soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pate and mint tea. Dinner: grilled fish with spinach and grated cheese salad with a handful of flax seeds, tea.

Menu rules

The diet menu without carbohydrates should be designed so that it does not use products that are not included in the allowed schedule - this is a key requirement.

Nutritionist's recommendations to follow:

1. Baked foods, cakes, biscuits, pastries are all high in carbohydrates and nasty fats. You need to learn to avoid beige products.
2. Sodas, fruit juices, flavored milk and energy drinks are melted sugars in bottles.
3. Cream soup is a good substitute for regular soups and stews.
4. Many of the 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 loss.
6. A piece of dark chocolate once a week will lift your mood.

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

The carb -free diet menu also includes drinks. Choosing them according to the product schedule, it is necessary to determine the effect they have on sugar levels and what is their caloric content.

• air. It is responsible for the metabolism of water salts, it has zero carbohydrates and zero calories.
• milk. It has a moderate amount of carbohydrates, but it should be taken into account if you drink about 100 ml of milk or more per day. In general, milk is useful, because. is a source of energy for people who want to monitor their weight. Skim milk has half the calories of full milk.
• Fruit juice. Despite relatively high carbohydrate levels, fruit juices should not be completely excluded from the menu. It can be taken during intense exercise, as physical activity will help balance blood sugar levels. But it is important that it is a natural fruit juice and without sugar.
• Sweet soft drinks. Sweet soft drinks have no nutritional value, they contain nothing but large amounts of sugar. They can be taken only in one case when necessary to increase blood glucose levels, for example, before, during or after exercise.
• Diet soft drinks. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, flavor and color. Although soft drinks are considered safe to consume, the study is not very clear.

  A carb -free diet (menu and food table above) allows for moderate tea intake. According to studies, tea is good for health, thanks to its use, insulin sensitivity is increased, and blood pressure is maintained at the proper level.

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

• coffee. You can drink coffee without sugar in addition to breakfast. But milk coffee like latte is a high -calorie beverage that should be avoided.
• Alcoholic beverages. When drinking alcohol, consider:
  1. How does the drink affect blood sugar levels?
  2. the caloric content of the drink;
  3. whether alcohol will interact with medications taken for health reasons.

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

Type of diet

There are many low -carb diets, however, only 3 of them are the most popular, due to their effectiveness and speed of results.

• Permanent diet. The goal is to make sure the amount of carbohydrates consumed each day and at each meal is the same. Carbohydrates need to be counted periodically. However, such a diet has many undesirable effects on the body, for example, chronic fatigue and dementia develop.
• power diet. This option would 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 need to devote a lot of time to physical activity, otherwise it is impossible to lose weight.
• Round selection.The most popular option is a round diet. The essence is that within 6 days carbohydrates are not consumed (it is permissible to include only a small amount of grains and vegetables in the diet), and the processing of fat reserves itself is activated. On the 7th day, you can eat carbohydrate foods until lunch. Portion size is important no matter what diet a person chooses to eat.

A diet without carbohydrates according to any of these methods(with the preparation of individual menus according to the product schedule) -ideal for those who want to say goodbye to extra pounds as soon as possible.

Characteristics of a carbohydrate-free diet in diabetes

A carbohydrate -free diet is recommended by nutritionists for diabetics. Subject to the preparation of individual menus, according to the allowable food schedule, such a diet is suitable for normalizing weight and blood sugar levels.

So that hunger does not persist, it is recommended to include more green vegetables, beets, and tomatoes in the diet. The use of fermented milk products, cheese and oatmeal will help solve digestive problems.

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

Dietary features for athletes

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

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

The main problem for athletes who follow a carb -free diet is the need to choose foods that are 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 into the diet.

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

How to get out of the diet

Gradual exit from a diet without carbohydrates is a guarantee to maintain the results achieved. You can not immediately pounce on what is forbidden on the first day - you need to increase the amount of carbohydrates gradually, counting the amount in the food you eat. If you need to repeat the course of weight loss, then after a week out, you can return to the diet schedule.

You should increase the amount of vegetables and fruits, as well as follow a diet drink regimen. Candy is supposed to be a rare guest on the table. It is advisable to make it a habit to replace sweet dishes with dried fruits.

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

Results: before and after photos

Kos diet

The carb-free table contains common products that are easy to purchase at any time of the year. Most of the products in the diet menu are expensive meat products, so a week of food on the table without carbohydrates is quite expensive.

Contraindications

A low -carbohydrate 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 (dietarily 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 diet without carbohydrates helps improve well -being in metabolic disorders, diabetes, hypertension and other diseases related to the heart and blood vessels. Examples of allowed menus and food schedules will help you understand the diet quickly and achieve results quickly in normalizing weight and improving well -being.