Carbohydrate-free diet: diabetics, athletes, weight loss menu and dining table

Low carb diets have long been known 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 ingredients and foods.

What is a carbohydrate-free diet (keto diet)

A carbohydrate-free diet is a food system, aims to limit the intake of carbohydrates in the body and eat mostly protein foods, mainly of plant origin, with low amounts of fat.

Benefits of a carbohydrate-free diet

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

• significant rate of weight loss;
• mild hunger;
• normalization of blood sugar;
• beneficial effect on brain activity;
• low impact on the heart and blood vessels;
• reduces the risk of developing cancerous tumors.

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

Dietary stages

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

Stage	Features
1st	Carbohydrates enter the body in the amount of only 20 g in the morning and absorb glucose from their reserves for the rest of the time to provide energy.
2nd	The body is no longer filled with glucose and begins to consume glycogen in the muscles and liver. After 2-3 days, the process of burning fat will accelerate, as the lack of carbohydrates will be felt more and more, the body will consume alternative energy resources more actively.
3 rd	The stage begins after 3-4 days, when the carbohydrates are almost depleted. Energy is produced first by burning fats and then proteins. In the first week, the menu should contain plenty of protein foods (up to 3-4 g per 1 kg of body weight).
4th	It starts in a week. The goal is to consolidate the results obtained. The body is already accustomed to a lack of carbohydrates and provides itself with energy through increased fat burning. The ketosis process is fully activated only with the onset of stage 4.

What to eat and how to prepare the menu?

In a carbohydrate-free weight loss system, the daily caloric content of food should not exceed 1, 200 kcal for women and 2, 100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheeses, nuts, cereals. To balance carbohydrates, you need to add small amounts of vegetables, beans, citrus fruits, berries, unsweetened tea. The menu of the week can be compiled according to the schedule of allowed products.

Table with carbohydrates and calories

Product	carbohydrates	Jirov	Belkov	calories
Dried 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 fillets	0. 0	4. 3	24. 4	136. 3
Holland 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
Canned pink salmon	0. 0	5. 8	20. 9	135. 8
Beef pulp	0. 0	2. 6	20. 3	104. 6
beef tumor	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
Beef 1 category	0. 0	2. 0	19. 7	96. 8
All turkeys (1st carcass category)	0. 0	22. 0	19. 5	276. 0
Pork	0. 0	7. 1	19. 4	141. 5
tea perch	0. 0	0. 9	18. 5	82. 1
Pike perch fillets with skin	0. 0	1. 1	18. 4	83. 5
All zander	0. 0	1. 1	18. 4	83. 5
cod fillets	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
crucian tea	0. 0	1. 8	17. 7	87. 0
herring s / m	0. 0	19. 5	17. 7	246. 3
Baltic sprat is salty	0. 0	7. 6	17. 1	136. 8
Fresh uncut bream	0. 0	4. 1	17. 1	105. 3
Lamb	0. 0	14. 4	17. 0	197. 6
The hind leg of the lamb is on the bone	0. 0	14. 4	17. 0	197. 6
Salted herring	0. 0	8. 5	17. 0	144. 5
Sea urchin s / m	0. 0	1. 1	16. 7	76. 7
Sturgeon with severed intestines	0. 0	10. 9	16. 4	163. 7
Skinless cartilage sturgeon fish fillets	0. 0	10. 9	16. 4	163. 7
Chicken egg (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 (1st carcass category)	0. 0	38. 0	15. 8	405. 2
Lamb's lungs	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 gas (carcass from category 1)	0. 0	39. 0	15. 2	411. 8
Capelin is fresh	0. 0	7. 1	13. 1	116. 3
Smoked carbonate (raw smoked back)	0. 0	47. 4	10. 5	468. 6
chicken eggs (protein)	0. 0	0. 0	9. 0	36. 0
sea 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 butter	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 delicious 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	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
Chopped 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
Cheeses Feta	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
Oily 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
onion	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 nuts	4. 0	68. 6	14. 0	689. 4
Ryazhenka 6% fat	4. 1	6. 0	3. 0	82. 4
greens dill	4. 1	0. 5	2. 5	30. 9
Pickled 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

Foods rich in carbohydrates include soda, cakes and sweets. They must be excluded.

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

Grain products	With a carbohydrate-free diet, you should rule out any option, whether it's bakery products, breads, pretzels, cookies, cakes. All these products are rich in carbohydrates. This applies to all grain breads, as well as products made from refined flour. Most grains are also rich in carbohydrates, which are forbidden foods for a carbohydrate-free diet. These include rice and oats.
sweet fruits	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily portion is a cup. For example, just one apple contains 21 grams of carbohydrates. And the sweeter the fruit, the more carbohydrates it contains.
starchy vegetables	Vegetables are a source of fiber. Its properties are such that, like a brush, it cleanses the intestines of all toxins and food residues, thanks to which excess weight is removed and sugar is normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable in a diet without carbohydrates, they should be excluded from the menu.
Pasta	One serving of pasta contains 44 g of carbohydrates, including 4 g of fiber.
Beer	Beer is not rich in carbohydrates enough to stay away from it completely. But you can't abuse it either, because even 1 box of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains some carbohydrates, but this is true only when no sugar is added. If we talk about purchased sweet yogurt, such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even less than the same amount of carbohydrate ice cream.
beans	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	Biscuits, sweets and cakes contain a lot of sugar. Although they contain a lot of sugar, they are practically useless for the body.
Dry snacks	The carbohydrates in chips and crackers can be quickly stored as extra weight. 1 packet of chips = 19 g of carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
Light drinks	Soft drinks are made with the addition of sugar and contain a small amount of nutrients.

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

Schedule of permitted products

List of recommended food groups	Food
Meat	Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
eggs	Boiled, fried, boiled, omelet - in any form.
Fish and seafood	They eat all kinds of oily fish, both in the river and in the sea. However, bread should be avoided during meals.
natural oil	Adding butter and cream to make the dishes more delicious from the daily menu will help. The use of coconut oil and olive oil is also pleasant.
surface vegetables	All kinds of cabbage, hips, shit tea, spinach, asparagus, pumpkin, eggplant, olives, spinach, cucumbers, tomatoes.
Dairy products	These include real butter, cream (40% fat), yogurt and sour cream, cheese. Reduced fat milk should be included with caution, as such products contain large amounts of milk sugar.
Berries	Any berries will be suitable to replace the usual 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 requirements of the described diet.

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

A carbohydrate-free diet should have a purely individual use period.You need to pay attention to well-being, health, weight. It turns out that after a week of dieting, there is a significant decrease in strength, in which case many people switch to a normal good diet and do not achieve the desired result in losing weight.

Others, after a few 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 4-8 weeks.

Sample menu for the day

See	Diet	Notes
7. 00	Su	A glass of water on an empty stomach
7. 30	Su	Half a glass of water
8. 00	Breakfast	Eggs, omelets, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Su	A glass of water
10. 00	Su	A glass of water
10. 30	Snack	Fruits or vegetables
11. 30	Su	A glass of water
12. 30	Su	A glass of water
13. 00	Supper	With chicken, fish or beef vegetables
14. 00	Su	A glass of water
15. 00	Su	A glass of water
16. 00	Snack	Fruits, vegetables, dried fruits or nuts
17. 00	Su	A glass of water
18. 00	Su	A glass of water
19. 00	Supper	With chicken, fish or beef vegetables
20. 00	Su	A glass of water

Sample menu for the week

Days of the week	The menu is carbohydrate free
Monday	Breakfast: Cook an egg with two pieces of pork and a tomato and serve with herbs and unsweetened tea. Dinner: Creamy soup with brussels sprouts with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Lunch: a few apricots with homemade yogurt, mint tea. Dinner: chicken breast salad with quail eggs and iceberg lettuce, blueberry tea.
Tuesday	Breakfast: boiled chicken with cucumber slices instead of bread, steamed eggs with cheddar. Lunch: creamy soup with seafood cocktail and beet salad with sesame, sugar-free tea. Afternoon snack: a handful of currants with low-fat kefir. Dinner: fish rolls with soy sauce, herbal tea.
Wednesday	Breakfast: pork (2 minutes in the microwave, covered with parchment paper). Cheese omelette in the microwave (mix 2 eggs, cheese, milk - keep for 1 minute) Lunch: veal steaks on a pillow of dill and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: Cream cheese sauce, chicken breasts wrapped in bacon with mineral water.
Thursday	Breakfast: spinach omelet, sugar-free coffee. Lunch: creamy carrot and green pea soup, cooked beef curry, tea. Afternoon snack: sour cream with a handful of blueberries or lingonberries. Dinner: salad with fried carrots and mushrooms with a piece of hard cheese, tea.
Friday	Breakfast: ryazhenka with hard cheese cubes and a handful of nuts, warm unsweetened green tea. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pie on a slice of cucumber instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two scrambled eggs with herbs, tea with lemon zest. Lunch: lasagna with pumpkin, herring with beets, tea. Snack: homemade yogurt and a handful of cherries, water. Dinner: baked rabbit with dill, cucumber with quail eggs in the salad.
Sunday	Breakfast: a slice of avocado with liver paste and lettuce, coffee. Lunch: creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber slices with pie and mint tea. Dinner: cheese salad with grated fish with spinach and a handful of flax seeds, tea.

Menu rules

A carbohydrate-free diet menu should be designed to avoid the use of products that are not included in the permitted schedule - this is a basic requirement.

You should follow the recommendations of a nutritionist:

1. Baked goods, cakes, cookies, pastries are all high in carbohydrates and bad fats. You need to learn to avoid beige products.
2. Carbonated drinks, fruit juices, flavored milk and energy drinks are liquid sugar in a bottle.
3. Cream soup is a good substitute for ordinary 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. Once a week, a slice of dark chocolate will improve your mood.

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

The carbohydrate-free diet menu also includes drinks. By choosing them according to the table of products, it is necessary to determine how they affect the sugar level and what their caloric content is.

• Su. Responsible for water-salt metabolism, contains zero carbohydrates and zero calories.
• Milk. It contains a moderate amount of carbohydrates, but you should take them into account if you drink about 100 ml or more of milk per day. In general, because milk is useful. is a source of energy for people who want to control their weight. The caloric content of skim milk is half that of whole milk.
• fruit juice. Despite the high enough carbohydrate levels, it is not necessary to completely remove the juice from the menu. You can get drunk during intense exercise, because physical activity will help balance blood sugar levels. But it is important that it is a natural and sugar-free fruit juice.
• Sweet soft drinks. Sugary soft drinks have no nutritional value, they contain nothing but a lot of sugar. They may be intoxicated only in one situation, for example, before, during, or after exercise, when they need to raise their blood glucose levels.
• Dietary soft drinks. Dietary soft drinks contain artificial sweeteners and other artificial additives for sweetness, flavor and color. Although soft drinks are considered safe to consume, the research is less clear.

  A carbohydrate-free diet (menu and food table above) allows you to consume tea in moderation. According to research, tea is good for health, its use increases sensitivity to insulin, blood pressure is maintained at the required level.

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

• Coffee. In addition to breakfast, you can drink sugar-free coffee. But latte coffee is a high-calorie beverage and should be avoided.
• Alcoholic beverages. Consider when drinking alcohol:
  1. How does drinking affect blood sugar levels?
  2. the caloric content of the drink;
  3. whether alcohol interacts with a drug taken for health reasons.

  Alcohol may 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 an important source of calories. For example, a glass of ordinary beer contains 200 calories, which is equivalent to two eclairs.

Types of diet

There are very few carbohydrate diets, but only 3 of them are the most popular due to the effectiveness and speed of the result.

• Regular diet. The goal is to keep the amount of carbohydrates consumed each day and at each meal the same. Carbohydrates need to be calculated regularly. However, such a diet has many undesirable effects on the body, for example, the development of chronic fatigue and inattention.
• power diet. This option will be optimal for athletes: it is recommended to consume small amounts of carbohydrates before training so that there is enough energy for active training in the gym. But you will have to spend a lot of time on physical activity, otherwise it is impossible to lose weight.
• Round selection.The most popular choice is a round diet. Its essence is that carbohydrates are not consumed for 6 days (only a small amount of cereals and vegetables are allowed in the diet) and the processing of its own fat reserves is activated. On the 7th day, you can eat carbohydrate foods until lunch. No matter what diet a person chooses, portion sizes are important.

A carbohydrate-free diet according to any of these methods(with the preparation of an individual menu in accordance with the table of products) -Ideal for those who want to say goodbye to extra pounds as soon as possible.

Features of carbohydrate-free nutrition in diabetes

Dietitians recommend a carbohydrate-free diet for diabetics. Provided that an individual menu is prepared, such a diet is appropriate to normalize weight and blood sugar levels in accordance with the permissible food schedule.

It is recommended to include more green vegetables, beets and tomatoes in the diet to avoid constant hunger. The use of fermented dairy products, cheeses and oatmeal will help solve digestive problems.

The diet can be used by people with different types of cholesterol problems in the blood - high or low. If you follow the 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 compensated by the 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 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 carbohydrate-free diet is the need to choose foods rich in protein, but also low in fat and low in carbohydrates. It is recommended to add small portions of brown rice, lentils, and wholemeal flour to the diet.

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

How to get out of the diet

Gradual withdrawal from a carbohydrate-free diet is a guarantee of maintaining the results obtained. You can't immediately skip the forbidden things on the first day - you need to gradually increase the amount of carbohydrates by calculating their amount in the food you eat. If you need to repeat the weight loss course, you can return to the diet table after a week of exercise.

You need to increase the amount of vegetables and fruits, as well as follow a diet. Sweets should rarely be a guest at the table. It is advisable to make a habit of replacing sweet dishes with dried fruits.

When it comes to physical activity, you need to visit the gym and the pool. Contrast shower is useful for treatment and physical education. Evening walks are also recommended.

Results: before and after photos

The cost of diet

Carbohydrate-free table contains ordinary 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 eating a week at 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;
• disruption of fat metabolism.

Possible side effects:

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

The recommended menu of foods (approved by the diet) 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 cardiovascular diseases. A sample menu and a schedule of allowed foods will help you quickly understand your diet and get quick results in normalizing body weight and improving well-being.