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

31 May 2022

Diets low in carbohydrates have been known for a long time and are used not only in nutrition but also for medicinal purposes. The menu for a carbohydrate-free diet is varied, the table of permitted foods (vegetables, fruits, grains, 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, which aims to limit the intake of carbohydrates in the body, and eat mainly protein foods with a small amount of fat, mainly of vegetable origin.

Benefits of a diet without carbohydrate

carbohydrate-free dietcompared to similar dietary restrictions on weight loss,has the following advantages:

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

The benefits 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, whether it be grains, legumes, starchy vegetables, fruits, sweeteners as well as nuts, seeds and vegetables.

Diet stages

Due to the ketosis flow in the body, this nutritional method is also called the keto diet.. In order for the process to start completely and active fat burning can begin, 4 phases must be reviewed:

Scene	Peculiarities
1	Carbohydrates only enter the body in the morning in the amount of 20 g, and for the remaining time to provide energy, it will absorb glucose from its own reserves.
2	The body no longer fills up with glucose and begins to consume the glycogen in the muscles and liver. After 2-3 days, the fat burning process will accelerate as the lack of carbohydrates will be felt more and more, the body will more actively consume alternative energy reserves.
3	The stage begins after 3-4 days, when the carbohydrates are almost running out. Energy is generated by first burning fat and then proteins. In the first week, the menu should include a large amount of protein food (up to 3-4 g per 1 kg of human weight).
4	Starts in a week. The goal is to consolidate the results achieved. The body is already accustomed to the lack of carbohydrates and supplies itself with energy through increased fat burning. The ketosis process is not fully launched until the beginning of the 4th phase.

What to eat and how to make a menu?

The daily caloric content of meals on 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, add vegetables, beans, citrus fruits, fruits, tea without sugar in a small amount. This week's menu can be composed based on the table of permitted products.

Diagram with carbohydrates and calories

Product	carbohydrates	Zhirov	Belkov	calories
Dried vobla	0, 0	5. 5	46, 4	235, 1
salmon caviar	0, 0	13. 8	31. 6	250, 6
Stir in 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 ost	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
Butter 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
Cream 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	0, 0	2. 6	20. 3	104, 6
beef tenderloin	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 (carcases 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
Pikeperch fillet with skin	0, 0	1. 1	18. 4	83, 5
Whole pikeperch	0, 0	1. 1	18. 4	83, 5
cod fillet	0, 0	1. 1	18. 4	83, 5
Gedde	0, 0	1. 1	18. 4	83, 5
Scrub	0, 0	1. 3	18. 2	84, 5
beef 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
Baltic sprat salted	0, 0	7. 6	17. 1	136, 8
Fresh rough brasen	0, 0	4. 1	17. 1	105, 3
lamb	0, 0	14. 4	17, 0	197, 6
Lamb hind legs on the bone	0, 0	14. 4	17, 0	197, 6
Salted herring	0, 0	8. 5	17, 0	144, 5
Sea mussel s / m	0, 0	1. 1	16. 7	76, 7
Cleaned sturgeon with head	0, 0	10. 9	16. 4	163, 7
Steak fillet with skin without cartilage	0, 0	10. 9	16. 4	163, 7
Chicken eggs (plum)	0, 0	30, 5	16. 1	338, 9
ox 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 (carcases category 1)	0, 0	38, 0	15. 8	405, 2
Lamb lamb	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 (processed carcass of 1st category)	0, 0	39, 0	15. 2	411, 8
Solder fresh	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 kale	0, 0	0, 2	0, 9	5. 4
chicken fund	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
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
Chicken meat without bones	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
Chopped chicken thighs	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
Cheese 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
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
Shallots	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
Kefir with low fat content	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 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

Which foods should be excluded from the diet

Among the foods high in carbohydrates are sodas, cakes and sweets. They should certainly be excluded.

Products that are banned and restricted to the menu of a carbohydrate-free diet are included in the following table:

Cereal products	With a carbohydrate-free diet, you must exclude all options for bakery products, be it buns, bagels, cookies, pies. All of these products are rich in carbohydrates. This applies to wholemeal bread as well as products made from refined flour. Most grain products 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 carbohydrate-free diet. The optimal daily portion is one cup. For example, only 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 it, like a brush, cleanses all toxins, food debris from the intestines, due to which excess weight is removed and sugar is normalized. But 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.
Beer	Beer is not rich enough in carbohydrates to avoid it completely. But you can not abuse it either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains some carbohydrates, but only if no sugar has been added. If we talk about bought sweetened yogurt, then such a product contains as many carbohydrates as a sweet dessert includes. For example, fruit yogurt contains about 49 g of carbohydrates, even ice cream with the same amount of carbohydrates is less.
prayers	They are rich in both fiber and carbohydrates.
Honey or sugar in any form	There is a lot of sugar in cookies, candies and cakes. Besides having a lot of sugar, they have virtually no benefit to the body.
Dry snacks	Carbohydrates found in chips and biscuits can be quickly stored as extra weight. 1 packet chips = 19 g carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.
Soft drinks	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 permitted products

High protein foods allowed on a carbohydrate free diet

List of recommended food groups	Food
Meat	Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Egg	Cooked, fried, scrambled, omelettes - in any form.
Fish and shellfish	They eat all kinds of fatty fish, both river and sea. But it is necessary to avoid breading products during cooking.
natural fat	To make dishes from the daily menu more delicious, the addition of butter and cream will help. The use of coconut oil and olive oil is also welcome.
above-ground vegetables	All types of cabbage, rosehips, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
Dairy	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.
Berry	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	This is a source of protein. Fungi meet all the requirements of the described diet.

How long can you stick to a carb-free diet?

A carbohydrate-free diet should have a purely individual period of use.You need to focus on well-being, health, weight. It happens that after a week of diet 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 results of losing weight.

The result of losing girls on a carbohydrate-free diet

Others, after several months of dieting, not only achieve the desired results but surpass them as well. Moreover, 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

Oatmeal for breakfast in a carbohydrate-free diet

Watch	Broom	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	Glass of water
10. 00	Water	Glass of water
10. 30	Snack	Fruits or vegetables
11. 30	Water	Glass of water
12. 30	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, dried fruits or nuts
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

Products for the weekly diet menu with limited carbohydrates

Days of the week	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: Brussels sprouts soup with parmesan cheese (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: a few apricots with homemade yogurt, mint tea. Dinner: quail eggs and chicken breast salad with iceberg lettuce, blueberries.
Tuesday	Breakfast: boiled chicken with cucumber slices instead of bread, steamed scrambled eggs with cheddar. Lunch: cream soup with sea cocktail and beetroot 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 pillow of fennel and mushrooms, with added chicory. Afternoon snack: sardines with cucumber. Dinner: Bacon-wrapped chicken breast with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, unsweetened coffee. Breakfast: creamy carrot and green 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, hot unsweetened green tea. Breakfast: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pâté on a slice of cucumber instead of biscuits. Dinner: Brussels sprouts and breeze salad, tea.
Saturday	Breakfast: omelette with two eggs with herbs, tea with lemon peel. Lunch: lasagna with zucchini, herring with beetroot, 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 salad, coffee. Breakfast: Creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber boats with pâté and mint tea. Dinner: baked fish with spinach and grated cheese salad with a handful of flaxseed, tea.

Menu rules

The menu for 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.

The nutritionist's recommendations to follow:

Pastries, pastries, cookies, cakes are all high in carbohydrates and bad fat. You need to learn to avoid beige products.
Soda, fruit juice, flavored milk and energy drinks are liquid bottled sugar.
Cream soup is a good substitute for the usual soups and broths.
Many meat dishes on the menu are good, but only if they are made from natural and fresh meat.
Fishing day is the key to success in the fight against weight.
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 beverages. When choosing them according to the table of products, it is necessary to determine what effect they have on the sugar level and what is their calorie 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 should be considered if you drink about 100 ml of milk or more daily. In general, milk is useful because. is an energy source for people who want to monitor their weight. Skimmed milk has half the calories in whole milk.
Fruit juice. Despite the rather high level of carbohydrates, fruit juices do not have to be completely excluded from the menu. It can be drunk during intense exercise as physical activity helps balance blood sugar levels. But it is important that it is natural and unsweetened fruit juice.
Sweet soft drinks. Sugary soft drinks have no nutritional value, they contain nothing but a huge amount of sugar. They can only be drunk in a single case when it is necessary to increase the level of glucose in the blood, for example before, during or after exercise.
Diet soft drinks. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, taste and color. Although soft drinks are considered safe to consume, research is not so unequivocal.
The carbohydrate-free diet (menu and food table above) allows tea consumption in moderate amounts. According to studies, tea is good for health, thanks to its use increases insulin sensitivity and keeps blood pressure at the right 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 in addition to breakfast. But milk coffee as a latte is a high-calorie beverage that should be avoided.
Alcoholic beverages. When drinking alcohol, consider:
1. How does the drink affect blood sugar?
2. the caloric content of the beverage;
3. whether alcohol will interact with a drug taken for health reasons.
Alcoholic beverages may be responsible for raising and lowering blood sugar levels, so it is 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 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 amount of carbohydrates ingested every day and at each meal the same. Carbohydrates should be counted regularly. However, such a diet has a lot of unwanted effects on the body, for example, develops chronic fatigue and absence.
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 no carbohydrates are consumed (it is allowed to include only a small amount of grains and vegetables in the diet), and the treatment of one's own fat reserves is activated. On the 7th day you can eat carbohydrate food until lunch. Portion sizes are critical no matter what diet a person chooses to eat.

A carbohydrate-free diet according to one of these methods(with preparation of an individual menu according to the product table) -ideal for those who want to say goodbye to excess pounds as soon as possible.

Functions of carbohydrate-free nutrition in diabetes

A carbohydrate-free diet is recommended by nutritionists 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.

Eating a vegetable salad on a carbohydrate-free diet to alleviate the feeling of hunger

In order for the feeling of hunger not to be constant, it is recommended to introduce more green vegetables, beets and tomatoes in the diet. The use of fermented dairy products, cheeses and oatmeal will help solve digestive problems.

The diet can be used by people with 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 the use of drugs.

Features of the diet for athletes

The low carbohydrate content is offset 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 involved in strength sports and bodybuilding.

The diet usually begins with the intake of a daily serving of sugar, which is about 58% of normal values. Reduction of 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 with bran to the diet.

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

How to get out of the diet

A gradual withdrawal from a carbohydrate-free diet is a guarantee of maintaining the result obtained. You can not immediately throw yourself over what was forbidden 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 process of losing weight, you can return to the diet table after a week's exit.

You should increase the amount of vegetables and fruits, as well as follow a dietary drinking regimen. Such should be rare guests on the table. It is advisable to make it a habit to replace sweet dishes with dried fruit.

In terms of physical activity, it is necessary to visit the gym and the swimming pool. A contrast shower is useful for healing and physical exercise. Evening tours are also recommended.

Results: before and after pictures

Girl before and after losing weight on a carbohydrate-free diet

The process of losing weight on a carbohydrate-free diet

Cost price

The carbohydrate-free table contains the usual products that are easy to buy at all times of the year. Most products on the diet menu are meat products that are expensive, so a week's meal on a carbohydrate-free table is quite expensive.

Contraindications

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

pyruvate carboxylase deficiency;
porphyry;
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 diets with minor 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 cardiovascular disease. A sample menu and a table of permitted foods will help you quickly understand your diet and quickly achieve results in normalizing body weight and improving well-being.