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

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 permitted foods (vegetables, fruits, cereals, etc. ) includes a large number of items and dishes.

What is a low carb diet (keto diet)

A zero carb diet is a food system, aimed at limiting the intake of carbohydrates in the body, and eating mainly protein foods with a low amount of fat, mainly of vegetable origin.

Benefits of a zero carb diet

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

• significant rate of weight loss;
• moderation of the feeling of hunger;
• normalization of blood sugar;
• beneficial effect on brain function;
• weak effect on the heart and blood vessels;
• reduce 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 into glucose, are found in all carbohydrate foods, including grains, legumes, starches, fruits, sweeteners, as well as nuts, seeds and vegetables.

Diet steps

Due to the flow of ketosis in the body, this method of nutrition is also called the keto diet.. For the process to fully kick off and active fat burning to begin, 4 steps must be completed:

Arrange	Features
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 replenished with glucose and begins to consume glycogen from the muscles and liver. After 2-3 days, the fat burning process will accelerate, as the lack of carbohydrates will become more and more felt, the body will more actively consume alternative energy reserves.
3rd	The stage begins after 3-4 days, when the carbohydrates are almost exhausted. Energy is generated by burning fat first, 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).
4th	Starts in a week. The objective is to consolidate the results obtained. The body is already accustomed to the lack of carbohydrates and provides itself with energy through increased fat burning. The process of ketosis is fully initiated only with the start of the 4th stage.

What to eat and how to make a menu?

The daily calorie content of meals on a no-carb 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 and grains. To balance carbohydrates, you need to add vegetables, beans, citrus fruits, fruits, tea without sugar in a small amount. The menu of the week can be composed on the basis of the table of authorized products.

Table with carbohydrates and calories

Product	carbohydrates	Jhirov	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 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
marbled 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
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
cut 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	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
Pork fillet	0. 0	7. 1	19. 4	141. 5
river perch	0. 0	0. 9	18. 5	82. 1
Zander fillet with skin	0. 0	1. 1	18. 4	83. 5
Zander whole	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
Wade	0. 0	1. 3	18. 2	84. 5
Liver of beef	0. 0	3. 7	17. 9	104. 9
goldfish river	0. 0	1. 8	17. 7	87. 0
Herring m/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
Hind 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 scallop 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 (yellow)	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 (category 1 carcass)	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 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 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
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 meat	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 thigh	0, 1	11. 0	21. 3	184. 6
Mushrooms in fresh 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 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	30	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
Shallot	3. 3	0, 2	1. 5	21. 0
Sun-flower 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	30	27, 7
Radish	3. 8	0, 1	1. 2	20. 9
Tomatoes	3. 8	0, 2	1. 1	21. 4
pine nut	4. 0	68, 6	14. 0	689. 4
Ryazhenka 6% fat	4. 1	6. 0	30	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 high in carbohydrates include sodas, cakes, and sweets. They absolutely must be excluded.

Prohibited and restricted items for the menu of a no carb diet are included in the following table:

Cereals products	On a no-carb diet, you must rule out all options for baked goods, whether it's rolls, bagels, cookies, or pies. All of these products are high in carbohydrates. This applies to whole grain breads as well as products made from refined flours. Most grains are also high in carbs, which are forbidden foods on a low carb diet. These include rice and oats.
sweet fruit	Most fruits should not be eaten on a low carb diet. The optimal daily serving is one cup. For example, a single apple contains 21 g 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 cleans all toxins, food residues from the intestines, thanks to which excess weight is eliminated and sugar is normalized. However, vegetables contain not only fiber, but also starch, which is unacceptable in a carbohydrate-free diet, they should be excluded from the menu.
Pasta	A serving of cooked pasta contains 44 g of carbohydrates, including 4 g of fibre.
Beer	Beer is not high enough in carbs to completely avoid it. But you can't overdo it either, because even 1 can of light beer contains 6 g of carbohydrates.
Sweetened yogurt	Homemade yogurt contains carbohydrates, but this is only true if no sugar is added to it. If we talk about purchased sweetened yogurt, then such a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt has about 49g of carbs, even ice cream of the same amount of carbs has less.
Beans	They are high in fiber and carbohydrates.
Honey or sugar in any form	A lot of sugar is found in cookies, sweets and cakes. In addition to the fact that they contain a lot of sugar, they have practically no benefit for the body.
Dry snacks	The carbohydrates found in chips and crackers can quickly be 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.
Soft drink	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 authorized products

List of recommended food groups	Food
Meat	All types: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.
Eggs	Boiled, fried, scrambled, omelets - in any form.
Fish and seafood	They eat all kinds of oily, river and sea fish. But you should avoid breading the products during cooking.
natural fat	To make daily menu dishes tastier, adding butter and cream will help. The use of coconut oil and olive oil is also welcome.
soilless 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.
Berries	Any berries will be suitable to replace the usual sweets.
nuts	You can replace almonds and cashews with popcorn, candies or crisps, without overdoing it.
Mushrooms	It is a source of protein. Mushrooms meet all the requirements of the described diet.

How long can you be on a no carb 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 dietary nutrition there is a significant drop in strength, in this case, many people switch to the usual good nutrition and do not achieve the desired results in weight loss.

Others, after several months of dieting, not only achieve the expected results, but also exceed them. In addition, their well-being is not lacking throughout the diet.

The average length of a carbohydrate-restricted diet is 4-8 weeks.

Sample menu of the day

look	Diet	Remarks
7. 00	Water	Glass of water on an empty stomach
7: 30 a. m.	Water	Half glass of water
8. 00	Breakfast	Egg, scrambled eggs, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	Water	Glass of water
10. 00	Water	Glass of water
10: 30 a. m.	To taste	Fruits or vegetables
11: 30 a. m.	Water	Glass of water
12: 30 p. m.	Water	Glass of water
1: 00 p. m.	Having dinner	Chicken, fish or beef with vegetables
14. 00	Water	Glass of water
3: 00 p. m.	Water	Glass of water
16. 00	To taste	Fruits, vegetables, dried fruits or nuts
5: 00 p. m.	Water	Glass of water
6: 00 p. m.	Water	Glass of water
19. 00	Having dinner	Chicken, fish or beef with vegetables
20. 00	Water	Glass of water

Sample menu for the week

Days of the week	The menu is carb free
Monday	Breakfast: Cook eggs with two pieces of bacon and a tomato and serve with herbs and unsweetened tea. Lunch: Cream of Brussels sprouts with parmesan (200 g), tuna and cucumber salad, water with lemon zest. Afternoon snack: a couple of apricots with homemade yoghurt, 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 cheese. Lunch: velouté with seafood 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 paper towel). Microwave cheese omelette (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: veal steaks on a pillow of fennel and mushrooms, with the addition of chicory. Afternoon snack: sardines with cucumber. Dinner: Chicken breasts wrapped in bacon with cream cheese sauce, mineral water.
Thursday	Breakfast: spinach omelet, unsweetened coffee. Lunch: creamy carrot and pea cream, simmered veal curry, tea. Afternoon snack: sour cream with a handful of blueberries or lingonberries. Dinner: salad of grated carrots and mushrooms with a piece of hard cheese, tea.
Friday	Breakfast: ryazhenka with cubes of hard cheese and a handful of nuts, hot unsweetened green tea. Lunch: cabbage soup with a piece of meat and spinach salad, coffee. Afternoon snack: cheese or pâté on a slice of cucumber instead of crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: two-egg omelet with herbs, tea with lemon zest. Lunch: zucchini lasagna, 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 pâté and a slice of avocado with lettuce, coffee. Lunch: Creamy turnip soup, chicken breast with cheddar cheese, tea. Afternoon snack: cucumber wedges with pâté and mint tea. Dinner: baked fish with spinach and grated cheese salad with a handful of flax seeds, tea.

Menu rules

The menu for a carbohydrate-free diet should be designed so that you do not use products that are not included in the permitted table - this is the main requirement.

Nutritionist recommendations to follow:

1. Baked goods, cakes, cookies, and pastries are all high in carbs and bad fats. You must learn to avoid beige products.
2. Sodas, fruit juices, flavored milk and energy drinks are bottled liquid sugar.
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, 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 no carb diet

The diet menu without carbohydrates also includes drinks. Selecting them according to the table of products, it is necessary to determine what effect they have on the level of sugar and what is their calorie content.

• Water. It is responsible for water-salt metabolism, it contains zero carbohydrates and zero calories.
• Milk. It contains a moderate amount of carbohydrates, but they must be taken into account if you drink around 100 ml of milk or more per day. In general, milk is useful, because. is a source of energy for people who want to watch their weight. Skim milk contains half the calories of whole milk.
• Fruit juice. Despite the fairly high level of carbohydrates, fruit juices do not need to be completely excluded from the menu. It can be drunk during intense training, as physical activity will help balance blood sugar levels. But it is important that it is natural and unsweetened fruit juices.
• Sweet carbonated drinks. Sugary carbonated drinks have no nutritional value, they only contain a huge amount of sugar. They can be drunk only 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 soft drinks contain artificial sweeteners and other artificial aids for sweetness, flavor and color. Although soft drinks are considered safe to consume, the research is not so clear.

  The no-carb diet (menu and food chart above) allows tea to be consumed in moderation. According to studies, tea is good for health, thanks to its use, insulin sensitivity increases, and blood pressure is maintained at the correct level.

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

• Coffee. You can drink unsweetened coffee as a supplement to breakfast. But coffee with milk like the latte is a high-calorie drink that should be avoided.
• Alcoholic beverages. When you drink alcohol, remember to:
  1. How does the drink affect blood sugar?
  2. the calorie content of the beverage;
  3. whether alcohol will interact with any medication taken for health reasons.

  Alcoholic beverages can be responsible for raising and lowering blood sugar. It is therefore useful to understand how different alcoholic beverages can affect blood sugar levels. Alcohol is a major source of calories. For example, a regular bottle of beer contains 200 calories, which equals two eclairs.

Diet Types

There are many low carbohydrate diets, however, only 3 of them are the most popular, due to the effectiveness and speed of the result.

• Steady state. The goal is to maintain the same amount of carbohydrates consumed each day and at each meal. Carbohydrates should be counted regularly. However, such a diet has many adverse effects on the body, for example, chronic fatigue and absent-mindedness develop.
• 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 devote a lot of time to 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 carbohydrates are not consumed (it is allowed to include only a small amount of cereals and vegetables in the diet), and the processing of one's own fat stores is activated. On the 7th day, you can eat carbohydrates until lunch. Portion size is essential no matter what diet a person chooses to eat.

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

Features 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 the normalization of weight and blood sugar.

So that the feeling of hunger is not constant, it is recommended to introduce more greens, beets and tomatoes into the diet. Using fermented milk products, cheeses and oatmeal will help with digestive issues.

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 using drugs.

Features of the diet for athletes

The low carbohydrate content is compensated by a high consumption of protein products, and since protein has a positive effect on muscle growth and building, the diet can be recommended for athletes engaged in strength and bodybuilding sports.

The diet generally begins with the consumption of a daily serving 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 that are high 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 must eat enough vegetables containing slow carbohydrates. These are celery, asparagus, all cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get off the diet

A gradual exit from a carbohydrate-free diet is a guarantee of maintaining the result obtained. You cannot immediately jump on what was prohibited on the first day - you need to gradually increase the amount of carbohydrates, calculating their amount in the foods you eat. If you need to repeat the process of losing weight, after a week out, you can return to the diet table.

You need to increase the amount of vegetables and fruits, as well as follow a dietary intake regimen. Sweets should be infrequent guests on the table. It is advisable to get into the habit of replacing sweet dishes with dried fruits.

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

Results: before and after photos

Plan cost

The carb-free chart contains the usual 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 a week of food on 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;
• fat metabolism disorders.

Possible side effects:

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

A diet menu 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 permitted foods will help you quickly understand the diet and quickly achieve results in normalizing body weight and improving well-being.