No-Carb Diet: Menus and Food Charts for Diabetics, Athletes, Weight Loss

Low-carb diets have long been known, not only for nutrition but also for medical purposes. The menu for a no-carb diet is varied, and the allowed foods (vegetables, fruits, grains, etc. ) include a large number of foods and dishes.

What is a no-carb diet (keto diet)

A no-carb diet is a food system, aims to limit the intake of carbohydrates in the body, eat more protein foods with a small amount of fat, mainly of plant origin.

The benefits of a no-carb diet

no-carb diet, compared with similar weight loss dietary restrictions,Has the following advantages:

• Significant weight loss rates;
• reduce hunger;
• normalization of blood sugar;
• Beneficial effects on brain function;
• Low impact on the heart and blood vessels;
• Reduce the risk of developing cancerous tumors.

The advantage of this technique is the reduction or almost complete elimination of glucose in the daily diet. Glucose, or other molecules that can be converted to glucose, are found in all carbohydrate foods, whether grains, legumes, starchy vegetables, fruits, sweeteners, or nuts, seeds, and vegetables.

diet stage

Because ketosis flows through the body, this nutritional approach is also known as the keto diet.. In order for the process to fully kick in and start actively burning fat, 4 stages must be experienced:

stage	Features
First	Carbohydrates only enter the body in the morning in the amount of 20 grams, and for the rest of the time to provide energy, it absorbs glucose from its own reserves.
second	The body stops replenishing glucose and starts depleting glycogen in the muscles and liver. After 2-3 days, the fat burning process accelerates, and as carbohydrates become more and more deficient, the body is more actively consuming alternative energy reserves.
third	This phase begins after 3-4 days, when carbohydrates are almost depleted. Energy is produced by burning fat first, then protein. For the first week, the menu should contain high protein foods (up to 3-4 grams per 1 kg of body weight).
4th	Start in a week. The goal is to consolidate the results obtained. The body gets used to the lack of carbohydrates and fuels itself by increasing fat burning. The ketosis process is only fully initiated at the beginning of stage 4.

What to eat and how to make the menu?

The daily dietary calorie content of the no-carb weight loss system should be 1200 kcal for women and 2100 kcal for men. The diet should include meat, fish, seafood, milk, dairy products, cheese, nuts, grains. To balance carbohydrates, you need to add small amounts of vegetables, beans, citrus fruits, fruit, tea without added sugar. The weekly menu can be compiled according to the allowed product table.

Carbohydrate and Calorie Chart

product	carbohydrate	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	0. 0	0. 8	24. 4	104. 8
Tuna fillets	0. 0	4. 3	24. 4	136. 3
dutch cheese	0. 0	30. 5	23. 7	369. 3
Masdan 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
marbled 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 gravy	0. 0	2. 6	20. 3	104. 6
beef tenderloin	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 Type 1	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	0. 0	0. 9	18. 5	82. 1
Skinned Zander Fillets	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
Parker	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 carp river	0. 0	1. 8	17. 7	87. 0
Herring s/m	0. 0	19. 5	17. 7	246. 3
Baltic herring salted	0. 0	7. 6	17. 1	136. 8
fresh uncut snapper	0. 0	4. 1	17. 1	105. 3
mutton pulp	0. 0	14. 4	17. 0	197. 6
Bone-in lamb shank	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
headed visceral sturgeon	0. 0	10. 9	16. 4	163. 7
Skinless sturgeon fillets	0. 0	10. 9	16. 4	163. 7
egg (yolk)	0. 0	30. 5	16. 1	338. 9
beef heart	0. 0	3. 5	16. 0	95. 5
horseshoe 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
sheep lung	0. 0	twenty three	15. 6	83. 1
bovine lung	0. 0	4. 7	15. 2	103. 1
beef kidney	0. 0	2. 8	15. 2	86. 0
Whole goose (class 1 processed carcass)	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
eggs (protein)	0. 0	0. 0	9. 0	36. 0
sea kale	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
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
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
drumstick	0. 1	11. 0	21. 3	184. 6
chicken wings	0. 1	11. 0	21. 3	184. 6
minced chicken thighs	0. 1	11. 0	21. 3	184. 6
Fresh Cream Mushrooms	0. 5	0. 7	twenty four	17. 9
fresh mushrooms	0. 5	1. 2	twenty two	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
cheese feta	1. 5	20. 2	15. 6	250. 2
low-fat cheese	1. 8	0. 6	18. 0	84. 6
broccoli	1. 8	0. 9	4. 4	32. 9
green salad	twenty three	0. 2	1. 5	17. 0
cucumber	2. 6	0. 1	0. 8	14. 5
fatty 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
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
tomato	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 and 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

Foods high in carbohydrates include soda, cake, and candy. They should definitely be excluded.

Products prohibited and restricted on the no-carb diet menu are included in the table below:

Cereal Products	With a no-carb diet, you need to exclude any choice of baked goods, be it bread, bagels, cookies, pies. All of these products are high in carbohydrates. This applies to whole wheat bread as well as products made from refined flour. Most grains are also high in carbohydrates, and they are no-no on a carbohydrate-free diet. These include rice and oats.
sweet fruit	Most fruits should not be eaten on a carbohydrate-free diet. The optimal daily serving size is one cup. For example, just one apple fruit contains 21 grams of carbohydrates. The sweeter the fruit, the more carbohydrates.
starchy vegetables	Vegetables are a source of fiber. Its properties are that, like a brush, it removes all toxins and food debris from the gut, thereby eliminating excess weight and normalizing sugar. However, vegetables contain not only fiber but also starch, which is unacceptable on a carb-free diet, and should be excluded from the menu.
spaghetti	A serving of cooked pasta contains 44 grams of carbohydrates, including 4 grams of fiber.
beer	There isn't enough carbohydrate in beer to avoid it completely. But you can't abuse it either, because even 1 can of light beer has 6 grams of carbs.
sweetened yogurt	Homemade yogurt contains some carbohydrates, but only if there are no added sugars. If we're talking about purchased sweetened yogurt, this product has as many carbs as dessert. For example, fruit yogurt contains about 49 grams of carbs, even less than ice cream with the same amount of carbs.
beans	They are rich in fiber and carbohydrates.
any form of honey or sugar	Cookies, candies and cakes contain a lot of sugar. Apart from the fact that they contain a lot of sugar, they don't actually do the body any good.
dry snacks	Carbohydrates in chips and crackers can be quickly stored as extra weight. 1 package of potato chips = 19 grams of carbohydrates. In addition, chips and other similar products are often consumed in large quantities.
soft drink	Soft drinks are made with added sugar and have very few nutrients.

It is important to choose foods that are nutrient-dense, high in protein but low in carbohydrates.

Allow product table

List of recommended food groups	food
Meat	Any Type: Beef, Pork, Lamb, Game, Poultry. You can eat meat fat and chicken skin.
Egg	Boiled, fried, scrambled, omelets - any form.
fish and seafood	They eat all kinds of oily fish, including rivers and oceans. But it is necessary to avoid breadcrumb products during cooking.
natural fat	To make dishes in everyday menus more delicious, adding butter and cream can help. Coconut and olive oils are also welcome.
ground vegetables	All types of cabbage, rose hips, cabbage, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.
dairy products	These include real butter, cream (40% fat), yogurt and sour cream, and cheese. Reduced-fat milk should be added with caution, as this product contains a lot of milk sugar.
berry	Any berries can be substituted for the usual candy.
nut	You can replace almonds and cashews with popcorn, candy, or chips without overuse.
mushroom	This is the source of protein. Mushrooms meet all the requirements of the stated diet.

How long can you stick to a no-carb diet?

A carbohydrate-free diet should have a purely personal use period.You need to focus on well-being, health and weight. It happened that after a week of diet and nutrition, the physical strength decreased significantly. In this case, many people switched to the usual good nutrition and did not achieve the expected effect of losing weight.

Others, after several months of dieting, not only achieved the desired results, but surpassed them. Plus, their health doesn't fail throughout the diet.

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

Sample menu of the day

watch	diet	notes
7. 00	water	drink a glass of water on an empty stomach
7. 30	water	Half a cup of water
8. 00	breakfast	Eggs, scrambled eggs, porridge (buckwheat, rice, oatmeal, millet), cottage cheese, kefir
9. 00	water	A cup of water
10. 00	water	A cup of water
10. 30	snack	fruit or vegetable
11. 30	water	A cup of water
12. 30	water	A cup of water
13. 00	dinner	Chicken, fish or beef with vegetables
14. 00	water	A cup of water
15. 00	water	A cup of water
16. 00	snack	fruit, vegetables, dried fruit or nuts
17. 00	water	A cup of water
18. 00	water	A cup of water
19. 00	dinner	Chicken, fish or beef with vegetables
20. 00	water	A cup of water

Sample menu of the week

day of the week	No carbs on the menu
on Monday	Breakfast: Baked eggs with two slices of bacon and a tomato, served with herbs and unsweetened tea. Lunch: Brussels Sprouts Cream Soup with Parmesan Cheese (200g), Tuna Cucumber Salad, Lemon Zest Water. Afternoon snack: a few apricots with homemade yogurt, mint tea. Dinner: Quail Egg Chicken Breast Salad with Iceberg Lettuce, Blueberry Tea.
Tuesday	Breakfast: poached chicken with sliced cucumbers instead of bread, steamed eggs with cheddar cheese. Lunch: Cream Soup with Sea Cocktail and Arugula Beetroot Salad, Unsweetened Tea. Afternoon snack: A handful of black currant with low-fat kefir. Dinner: soy sauce fish roll, herbal tea.
Wednesday	Breakfast: Bacon (microwave for 2 minutes, cover with paper towel). Add cheese omelet in microwave (mix 2 eggs, cheese, milk - hold for 1 minute) Lunch: Veal steak on a pillow of fennel and mushrooms with radicchio. Afternoon snack: sardines with cucumbers. Dinner: Bacon chicken breast with cream cheese sauce, mineral water.
Thursday	Breakfast: Spinach omelet, sugar-free coffee. Lunch: Creamy carrot and green bean soup, stewed veal curry, tea. Afternoon snack: sour cream and a handful of blueberries or cranberries. Dinner: Salad with grated carrots and mushrooms, 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 meat sauce on a cucumber, not crackers. Dinner: Brussels sprouts and brie salad, tea.
Saturday	Breakfast: Two vanilla egg omelets, lemon peel tea. Lunch: zucchini lasagna, beet herring, tea. Snack: Homemade yogurt and a handful of cherries, water. Dinner: Rabbit stew with fennel, cucumber and quail egg salad.
Sunday	Breakfast: liver pate and a slice of avocado, lettuce, coffee. Lunch: Cream of radish soup, cheddar chicken breast, tea. Afternoon snack: cucumber chunks with bolognese and mint tea. Dinner: Grilled fish with spinach and grated cheese salad and a handful of flax seeds, tea.

menu rules

Menus for carbohydrate-free diets should be designed so that they do not use products not included in the permitted table - this is the main requirement.

Nutritionists recommend following:

1. Baked goods, cakes, cookies, and pastries are loaded with carbohydrates and bad fats. You need to learn to avoid beige products.
2. Soda, juice, flavored milk, and energy drinks are bottled liquid sugars.
3. Cream soups are 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 and fresh meat.
5. Fish days are the key to success in the fight against weight.
6. Eating a piece of dark chocolate a week will improve your mood.

What and how much to drink on a no-carb diet

The no-carb diet menu also includes beverages. Choose them according to the product table, it is necessary to determine what effect they have on sugar levels and what their calorie content is.

• water. It is responsible for water and salt metabolism and it has zero carbohydrates and zero calories.
• milk. It contains moderate amounts of carbohydrates, but if you drink about 100ml or more of milk per day, you need to take that into account. In general, milk is useful because. An energy source for those who want to monitor their weight. Skim milk has half the calories of whole milk.
• juice. Although fairly high in carbohydrates, juices don't need to be completely off the menu. It can be consumed during intense training sessions as physical activity will help balance blood sugar levels. But the important thing is that it is a natural and unsweetened juice.
• sweet soft drink. Sugar-sweetened soft drinks have no nutritional value, they just contain a lot of sugar. They should only be consumed in one situation when it is necessary to increase glucose levels in the blood, for example, before, during or after training.
• slimming soft drink. Diet soft drinks contain artificial sweeteners and other artificial aids for sweetness, flavor, and color. Although soft drinks are considered safe to drink, the study isn't all that definitive.

  Moderate consumption of tea is permitted on a no-carb diet (menu and food table above). According to research, tea has health benefits, due to its use, insulin sensitivity is increased and blood pressure is maintained at an appropriate level.

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

• coffee. You can drink unsweetened coffee as a supplement to your breakfast. But milk coffee like a latte is a high-calorie beverage that should be avoided.
• alcoholic beverages. When drinking alcohol, consider:
  1. How do beverages affect blood sugar levels?
  2. the calorie content of the beverage;
  3. Whether alcohol can interact with medications taken for health reasons.

  Alcoholic beverages can raise and lower blood sugar levels, so it's helpful to understand how different alcoholic beverages affect blood sugar levels. Alcohol is a great source of calories. For example, a regular bottle of beer has 200 calories, the equivalent of two puffs.

type of diet

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

• permanent diet. The goal is to keep the same amount of carbohydrates consumed each day and at each meal. Carbohydrates need to be counted regularly. However, such a diet has many adverse effects on the body, such as chronic fatigue and distraction.
• energy diet. This option is the best choice for athletes: It is recommended to consume a small amount of carbohydrates before training so that the gym has enough strength for active training. But you will have to spend a lot of time in physical activity, otherwise it will be impossible to lose weight.
• Circle options.The most popular option is the circular diet. Its essence is to consume no carbohydrates for 6 days (only small amounts of grains and vegetables are allowed in the diet) and activate the processing of one's own fat reserves. On day 7, you can eat carbohydrates until lunch. No matter what diet a person chooses to eat, portion size is critical.

A no-carb diet according to any of these methods(Prepare a separate menu according to the product sheet) -Perfect for those who want to say goodbye to excess weight as quickly as possible.

Features of Carb-Free Nutrition for Diabetes

Nutritionists recommend a carbohydrate-free diet for people with diabetes. This diet is suitable for normalizing body weight and blood sugar levels based on the preparation of individual menus according to the list of allowed foods.

Let the hunger not be constant, it is recommended to introduce more green vegetables, beets, tomatoes in the diet. Using fermented dairy products, cheese and oatmeal will help with digestive issues.

People with various cholesterol problems (high or low) in the blood can use this diet. If you follow strict rules, you can normalize your metabolism and cholesterol levels without medication.

Characteristics of an athlete's diet

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

A diet usually starts with a daily sugar intake, which is about 58% of normal. Reducing carbohydrates in your diet should be gradual.

The main problem for athletes following a no-carb diet is the need to choose foods that are rich in protein, but low in fat and carbohydrates at the same time. Small amounts of brown rice, lentils, bran flours are recommended to be added to the diet.

You need to eat enough low-carb vegetables. These are celery, asparagus, any cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.

How to get out of a diet

Gradual withdrawal from a carbohydrate-free diet is a guarantee of maintaining the results achieved. You can't just jump right in on the forbidden food on the first day - you need to gradually increase the carbs and count the carbs in the foods you eat. If you need to repeat the weight loss process, after a week off, you can go back to the diet chart.

You should increase your vegetable and fruit intake and follow a dietary drinking regimen. Sweets should be an uncommon guest at the table. It is recommended to develop the habit of substituting dried fruit for sweets.

As for physical exercise, going to the gym and swimming pool is a must. Contrast showers are useful for therapy and physical training. Evening walks are also recommended.

Result: before and after photos

food expenses

The no-carb table contains common products that are easy to buy at any time of the year. Most products on the diet menu are expensive meat products, so a week's worth of food on a no-carb table is quite expensive.

Contraindications

A low-carb 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.

Dietary menus consisting of recommended (diet-approved) foods are generally not recommended for adults with epilepsy. In some cases, low-carb dietary options that are less restrictive in carbohydrate intake are thought to be more beneficial for teens and adults.

A carbohydrate-free diet can help improve the health of metabolic disorders, diabetes, high blood pressure, and other heart and blood vessel-related diseases. A sample menu and table of allowed foods will help you get up to speed on your diet and quickly achieve weight normalization and improved health outcomes.