Diets low in carbohydrates 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 products (vegetables, fruits, cereals, etc.) includes a large number of items and dishes.
- What is a carbohydrate-free diet (keto diet)
- Benefits of a Carbohydrate-Free Diet
- Diet stages
- What is there and how to make a menu
- Carbohydrate and Calorie Chart
- What foods to exclude from the diet
- Approved Product Table
- How much can I eat on a carbohydrate-free diet
- Sample menu for the day
- Sample menu for the week
- Menu Rules
- What and how much to drink on a carbohydrate-free diet
- Diet types
- Features of carbohydrate-free nutrition in diabetes
- Features of the diet for athletes
- How to get out of a diet
- Results: before and after photos, video reviews
- Diet cost
- Useful carbohydrate-free videos
What is a carbohydrate-free diet (keto diet)
A carbohydrate-free diet is a food system aimed at restricting the intake of carbohydrates in the body, and eating mainly protein foods with a small amount of fat, mainly of plant origin.
Benefits of a Carbohydrate-Free Diet
A carbohydrate-free diet , in comparison with similar dietary restrictions for losing weight, has the following advantages:
- significant weight loss rate;
- moderation of hunger;
- normalization of blood sugar;
- beneficial effects on brain function;
- low effect on the heart and blood vessels;
- reduced risk of developing cancerous tumors.
The advantages of the technique are associated with a decrease or almost complete elimination of glucose from the daily diet. Glucose or other molecules that can turn into glucose are found in all carbohydrate foods, whether they are grains, legumes, starchy vegetables, fruits, sweeteners, as well as nuts, seeds and vegetables.
Due to the course of ketosis in the body, this method of nutrition is also called a keto diet . In order for the process to start completely, and the active burning of fats begins, 4 stages must pass:
|1st||Carbohydrates enter the body only in the morning in the amount of 20 g, and in the remaining time, it will absorb glucose from its own reserves to provide energy.|
|2nd||The body is no longer replenished with glucose and begins to consume glycogen contained in the muscles of the 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 actively consume alternative energy reserves.|
|3rd||The stage begins in 3-4 days, when carbohydrates are almost exhausted. Energy is generated by burning fat first, and then protein. In the first week, the menu should contain a large amount of protein food (up to 3-4 g per 2 pounds of a person’s weight).|
|4th||It starts in a week. The goal is to consolidate the results. The body is already accustomed to a lack of carbohydrates and provides itself with energy due to increased fat burning. The process of ketosis fully starts only with the onset of the 4th stage.|
What is there and how to make a menu
The daily calorie content of meals on a carbohydrate-free weight loss system should be 1200 kcal for women, and no more than 2100 kcal for men. In the diet you need to introduce meat, fish, seafood, milk, dairy products, cheeses, nuts, cereals. To balance carbohydrates, you need to add vegetables, beans, citrus fruits, fruits, tea without sugar in a small amount. Menus for the week can be compiled based on a table of allowed products.
Carbohydrate and Calorie Chart
|Turkey breast fillet||0,0||0.8||24.4||104.8|
|Cream cheese Smoked sausage||0,0||19.0||23.0||263.0|
|Cream Cheese American||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|
|Veal of 1 category||0,0||2.0||19.7||96.8|
|Whole turkey (carcass of the 1st category)||0,0||22.0||19.5||276.0|
|Pike perch fillet with skin||0,0||1,1||18,4||83.5|
|Whole pike perch||0,0||1,1||18,4||83.5|
|Sprat Baltic salty||0,0||7.6||17.1||136.8|
|Fresh unbred bream||0,0||4.1||17.1||105.3|
|Lamb hind leg on the bone||0,0||14,4||17.0||197.6|
|Scallop sea s / m||0,0||1,1||16.7||76.7|
|Sturgeon fillet with skin without cartilage||0,0||10.9||16,4||163.7|
|Chicken eggs (yolk)||0,0||30.5||16.1||338.9|
|Duck (carcass of the 1st category)||0,0||38,0||15.8||405.2|
|Whole goose (processed carcass of the 1st category)||0,0||39.0||15,2||411.8|
|Smoked carbonate (smoked loin)||0,0||47.4||10.5||468.6|
|Chicken eggs (protein)||0,0||0,0||9.0||36.0|
|Meat Broth – Bone||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 flavor olive oil||0,0||92.0||0,0||828.0|
|Sunflower unrefined oil||0,0||92.0||0,0||828.0|
|Refined sunflower oil||0,0||99.9||0,0||899.1|
|Minced chicken legs||0.1||11.0||21.3||184.6|
|Low-fat cottage cheese||1.8||0.6||18.0||84.6|
|Fat cottage cheese||2,8||18.0||14.0||229.2|
|1.5% fat yogurt||3,5||1,5||5,0||47.5|
|Walnut Cedar Core||4.0||68.6||14.0||689.4|
|Fermented baked milk 6% fat||4.1||6.0||3.0||82,4|
What foods to exclude from the diet
High carbohydrate foods include soda, cakes and sweets. They must be excluded.
Foods that are prohibited and restricted for a carbohydrate-free diet menu are included in the following table:
|With a carbohydrate-free diet, you need to exclude any option of bakery products, whether it is buns, bagels, cookies, pies. All of these products abound in carbohydrates. This applies to whole grain bread, and to products made from refined flour. Most cereals are also rich in carbohydrates; they are illegal foods for a carbohydrate-free diet. These include rice and oats.|
|Sweet fruit||Most fruits cannot be eaten on a carbohydrate-free diet. The optimal daily serving is a cup. For example, only one apple tree fruit contains 21 g of carbohydrates. And the sweeter the fruits, the more carbohydrates.|
|Starchy vegetables||Vegetables are a source of fiber. Its properties are such that it, like a brush, cleans all toxins, food debris from the intestines, so excess weight is lost and sugar is normalized.
However, vegetables contain not only fiber, but also starch, which is unacceptable on a carbohydrate-free diet, should be excluded from the menu.
|Pasta||In one serving of pasta, 44 g of carbohydrates, of which fiber – 4 g.|
|Beer||Beer is not so saturated with carbohydrates to refuse it at all. But they should not be abused, because even 1 can of light beer contains 6 g of carbohydrates.|
|Sweetened Yogurt||Homemade yogurt contains few carbohydrates, but this is only true if you do not add sugar to it. If you are talking about purchased sweetened yogurt, then such
a product contains as many carbohydrates as a sweet dessert. For example, fruit yogurt contains about 49 g of carbohydrates, even in ice cream the same amount of carbohydrates is less.
|Beans||They are rich in both fiber and carbohydrates.|
|Any form of honey or sugar||A lot of sugar is found in cookies, sweets and cakes. Besides the fact that they have a lot of sugar, they have practically no benefit to the body.|
|Dry snacks||Carbohydrates, which are enclosed in chips and crackers, can quickly be deposited in the form of excess weight. 1 pack chips = 19 g carbohydrates. In addition, chips and other similar products are usually consumed in large quantities.|
|Soft drinks||Soft drinks are made with the addition of sugar, and there are few nutrients in them.|
It is important to choose foods that are nutritious, protein, but low in carbohydrates.
Approved Product Table
|List of Recommended Product Groups||Food|
|Meat||Any type: beef, pork, lamb, game, poultry. You can eat meat fat, chicken skin.|
|Eggs||Boiled, fried, scrambled, omelettes – in any form.|
|Fish and seafood||Eat all types of oily fish, both river and sea. But you must avoid breading products during cooking.|
|Natural fat||The addition of butter and cream will help make dishes from the daily menu tastier. The use of coconut oil and olive is also encouraged.|
|Aboveground vegetables||All kinds of cabbage, wild rose, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, cucumbers, tomatoes.|
|Milk products||This includes real butter, cream (40% fat), yogurt and sour cream, cheese. Caution should include reduced fat milk on the menu, as these foods contain high levels of milk sugar.|
|Berries||Any berries will be appropriate to replace the usual sweets.|
|Nuts||You can substitute almonds and cashews for popcorn, sweets, or chips, without abuse.|
|Mushrooms||This is a source of protein. Mushrooms meet all the requirements of the described diet.|
How much can I eat on a carbohydrate-free diet
A carbohydrate-free diet should have a purely individual period of use. You need to navigate by well-being, health status, weight. It happens that after a week of dietary nutrition there is a significant breakdown, in this case, many switch to the usual nutritious diet, and do not achieve the desired results in losing weight.
Others, after several months of diet, not only achieve the desired results, but also surpass them. Moreover, their well-being is not suitable throughout the diet.
The average duration of a diet with a limited carbohydrate content is from 4 to 8 weeks.
Sample menu for the day
Sample menu for the week
|Days of the week||Carbohydrate-free menu|
|Monday||Breakfast: bake eggs with two slices of bacon and one tomato and serve with greens and unsweetened tea.
Lunch: cream soup of Brussels sprouts and Parmesan cheese (200 g), salad with tuna and cucumber, water with lemon peel.
Snack: a couple of apricots with homemade yogurt, tea with mint.
Dinner: quail egg and chicken breast salad with iceberg salad, tea with blueberries.
|Tuesday||Breakfast: boiled chicken with cucumber slices instead of bread, steamed omelet with cheddar.
Lunch: cream soup with sea cocktail and beetroot salad with sesame seeds, unsweetened tea.
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). Omelet with cheese in the microwave (mix 2 eggs, cheese, milk – soak for 1 minute)
Lunch: veal steaks on a pillow of fennel and mushrooms, with the addition of chicory.
Snack: sardines with cucumber.
Dinner: chicken breasts wrapped in bacon with cream cheese sauce, mineral water.
|Thursday||Breakfast: scrambled eggs with spinach, unsweetened coffee.
Lunch: cream – soup from carrots and green peas, stewed veal curry, tea.
Snack: sour cream with a handful of blueberries or lingonberries.
|Friday||Breakfast: fermented baked milk 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.
Snack: cheese or paste on a slice of cucumber instead of crackers
Dinner: Brussels sprouts and brie cheese salad, tea.
|Saturday||Breakfast: omelet from two eggs with herbs, tea with lemon zest.
Lunch: lasagna with zucchini, 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 pate and avocado slice with lettuce, coffee.
Lunch: rutabaga cream soup, chicken breast with cheddar cheese, tea.
Snack: slices of cucumber with pate and mint tea.
Dinner: baked fish with a salad of spinach and grated cheese with a handful of flaxseed, tea.
A carbohydrate-free diet menu should be designed so that it does not use products that are not included in the allowed table – this is a basic requirement.
Recommendations of nutritionists to follow:
- Baking, cakes, cookies, pastries – all have high levels of carbohydrates and bad fats. You must learn to avoid beige products.
- Carbonated drinks, fruit juice, flavored milk and energy drinks – liquid sugar in a bottle.
- Cream soup is a good substitute for familiar soups and broths.
- A lot of meat dishes on the menu is good, but only if they are made from natural and fresh meat.
- Fish 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 menu also includes drinks. Selecting them, according to the table of products, it is necessary to determine what effect they have on sugar levels and what is their calorie content.
- Water . She is responsible for water-salt metabolism, it has 0 carbohydrates and 0 calories.
- Milk . It has a moderate amount of carbohydrates, but they need to be considered if you drink about 3,38 fluid ounce of milk or more daily. In general, milk is good because is an energy source for people who want to monitor their weight. Skim milk is half as nutritious as whole milk.
- Fruit juice . Despite a fairly high level of carbohydrates, fruit juice does 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 be a natural and unsweetened fruit juice.
- Sweet soft drinks . Sweet soft drinks have no nutritional value, they contain nothing but a huge amount of sugar. They can be drunk only in one single 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 products for sweetness, taste and color. Although soft drinks are considered safe to drink, research is not so straightforward.
A carbohydrate-free diet (menu and product table above) allows moderate amounts of tea to be consumed. According to studies, tea is good for health, thanks to its use, sensitivity to insulin increases, and blood pressure is maintained at the proper level.
Those who like to drink tea with milk will be disappointed to learn that all the beneficial properties are neutralized by adding milk to tea.
Coffee . You can drink unsweetened coffee as an addition to breakfast. But milk coffee, such as latte, is a high-calorie drink that should be ruled out.
Alcoholic drinks . When drinking alcohol, the following should be considered:
- how the drink affects blood sugar;
- calorie content in the drink;
- whether alcohol will interact with a medicine that is taken for health reasons.
Alcoholic beverages may be responsible for raising and lowering blood glucose, so it’s useful to understand how various alcoholic beverages can affect your blood sugar. Alcohol is a significant source of calories. For example, a bottle of regular beer contains 200 calories, which is equal to two eclairs.
There are many low-carb diets, however, only 3 of them are most significant, due to the effectiveness and speed of the result.
- Constant diet . The goal is to keep the amount of carbohydrates that is consumed every day and at every meal. You need to regularly count carbohydrates. However, such a diet has a lot of undesirable effects on the body, for example, chronic fatigue and distraction develop.
- Power diet . This option will be optimal for athletes: before training, it is recommended to consume a small amount of carbohydrates so that the gym has enough strength for active exercises. But you will have to devote a lot of time to physical activity, otherwise it is impossible to lose weight.
- Circular option. The most popular option is a circular diet. Its essence is that for 6 days carbohydrates are not consumed (it is allowed to include only a small amount of cereals and vegetables in the diet), and processing of own fat reserves is activated. On the 7th day, you can eat carbohydrate foods before lunch. Serving sizes are critical no matter which diet a person chooses.
A carbohydrate-free diet according to any of these methods (with the preparation of an individual menu according to the table of products) is an ideal option for those who want to say goodbye to extra pounds as soon as possible .
Features of carbohydrate-free nutrition in diabetes
A carbohydrate-free diet is recommended by nutritionists for patients with diabetes. Provided that an individual menu is drawn up, according to the table of permitted products, such a diet is suitable for normalizing weight and blood sugar.
To prevent hunger, it is recommended to introduce more green vegetables, beets, tomatoes into the diet. The use of fermented milk products, cheeses and oatmeal will help solve digestive problems.
The diet can be used by people with various types of problems with blood cholesterol – its increased or decreased level. If you adhere to strict rules, you can normalize your metabolism and cholesterol without using drugs.
Features of the diet for athletes
A low carbohydrate content is offset by a high intake of protein products, and since protein has a positive effect on muscle growth and build-up, a diet can be recommended for athletes involved in power sports, bodybuilding.
The diet usually begins with the consumption of a daily portion of sugar, which is about 58% of normal values. Reducing carbohydrates in the diet should
The main problem for athletes who adhere to a carbohydrate-free menu is the need to choose protein-rich foods, but at the same time with low fat content and a small amount of carbohydrates. It is recommended to add small portions of brown rice, lentils, bran flour to the diet.
You need to eat enough vegetables with slow carbohydrates. These are celery, asparagus, any cabbage, cucumbers, radishes, rhubarb, spinach, tomatoes.
How to get out of a diet
A gradual exit from a carbohydrate-free diet is a guarantee of maintaining the achieved result. You can not immediately pounce on what was forbidden on the first day – you need to gradually increase the amount of carbohydrates, calculating their amount in the food consumed. If you need to repeat the course of losing weight, then after a week’s exit you can return to the dietary table.
You should increase the number of fruits and vegetables, as well as follow a dietary drinking regimen. Sweets should be infrequent guests on the table. It is advisable to take the habit of replacing sweet foods with dried fruits.
As for physical activity, it is necessary to visit the gym and pool. A contrast shower is useful for healing and physical fitness. Evening walks are also recommended.
Results: before and after photos, video reviews
A carbohydrate-free table contains common products that are easy to buy at any time of the year. Most of the products included in the diet menu are meat products that are expensive, so a week of nutrition on a carbohydrate-free table costs $ 34 – $ 68.
A low-carb diet is contraindicated in patients with the following health conditions:
- pyruvate carboxylase deficiency;
- fat metabolism disorders.
Possible side effects:
- muscle weakness and fatigue;
A diet menu made up of recommended (approved by nutritionists) foods is usually not recommended for adults with epilepsy. In some cases, low-carb diets with less restrictions on carbohydrate intake are considered more beneficial for adolescents and adults.
A carbohydrate-free diet helps to 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 allowed products will help you quickly figure out the diet and quickly achieve results in normalizing body weight and improving well-being.
Material author: Zxcvbnm88
Useful carbohydrate-free videos