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Carbohydrate-free diet: menu and table of products, reviews (low-carb diet)

Less flour and sweet – this is the most simple and well-known diet. These products are saturated with fast carbohydrates harmful to the figure. And if you reduce their amount in the diet, you can achieve a gradual correction of weight.

But you want to lose weight fast. In such cases, carbohydrates completely boycott. Nutritionists criticize similar schemes: excluding carbohydrates from the menu, we deprive the body of a source of energy.

However, such diets are popular and exist in various variations. What are the menu and the table of products without a carbohydrate diet?

Losing weight man is afraid of carbohydrates, as well as fatty foods. Like, for every slice of bread you have to pay dearly in the gym.

Indeed, carbohydrate-rich foods can harm the body. And at the same time, the human body simply will not work normally without these organic substances.

Carbohydrates saturate the cells with energy, are involved in the formation of enzymes, amino acids and proteins that are responsible for the immune system. Fully abandoning carbohydrate food, you can achieve a good “plumb”.

But this is a short-term win. Doctors warn: such a diet can haunt health problems, and dropped kilos will return in the cube.

But such weight correction schemes, despite all the risks, remain popular. According to reviews thinner, carbohydrate-free menu gives minus 5 kg per week.

Weight loss systems based on the exclusion of carbohydrates from the diet, are divided into two types. It all depends on the amount of these substances in the diet.

  1. Low carb diets. The low-carb diet menu for the week provides that you can eat up to 120 grams of carbohydrates per day.
  2. Carbohydrate diet. The daily limit of carbohydrates here does not exceed 20 g.

A healthy person should eat about 270 g of carbohydrates per day, which is up to 80% of the total caloric intake of food. For comparison: the menu of the popular low-carb Kremlin diet limits the consumption of these substances to 40-60 g.

A carbohydrate-free diet menu needs to be compiled with an understanding of the nature of these “scary” substances. There are simple and complex carbohydrates – useful and harmful for losing weight.

The human body digests simple carbohydrates effortlessly and quickly accumulates “on the sides.” Such substances provoke an increase in the level of sugar in the blood and aggravate the appetite.

Therefore, tables that are low in carbohydrate foods are suitable for diabetics.

But complex carbohydrates, on the contrary, make the body work. To digest the plant fiber, vegetables and berries need time and significant energy costs. In this case, carbohydrates do not harm the shape, they manage to fulfill their useful role and provide a long-lasting feeling of saturation.

In addition, such products stimulate intestinal peristalsis. A normal metabolism – the key to a healthy weight.

Build without carbohydrates: 5 rules carbohydrate-free diet

The peculiarity of a carbohydrate-free diet is that a slimming person does not need to adhere to a specific menu – you can eat to your taste. Moreover, the permitted foods are eaten in any quantity whenever they want. Within reason, of course.

The main thing in a carbohydrate-free diet is to follow the basic recommendations.

  1. Calories and carbohydrates. Diet suggests that you reduce the caloric content of the usual daily diet by about 20%. On the good, it is impossible to completely refuse carbohydrates. The limit is at least 20 g per day. Preference is given to products containing complex organic substances. Most carbohydrates come along with eggs and vegetables, where a thorough calculation is not required.
  2. Fractional power. Composing a menu of a carbohydrate-free diet for every day, you need to tune in to five or six meals. And there is a need at regular intervals.
  3. Drink plenty of water. Protein diet – a test for the kidneys. Therefore, it is important to maintain water balance. Losing weight should drink at least one and a half liters of pure water without gas per day. However, half an hour before meals and half an hour after – all drinking is prohibited.
  4. Physical exercise . It is not necessary to die on the simulators, but gymnastics, swimming and walking in the fresh air will accelerate the “plummet”.
  5. Clear deadlines. Sitting on a rigid carbohydrate-free diet, the menu which was formed without consulting a nutritionist, can be no more than a week. Even if you are inspired by the first results and there will be no complaints about your health, a break is obligatory.

At first glance, on a carbohydrate-free diet to sit on a non-starved. After all, the list of foods that you can eat is rich.

  • Meat Losing weight can eat chicken, beef, lamb, offal.
  • Fish and seafood . You can cook any fish, salads with shrimps and squid. But not crab sticks.
  • Milk products . Preference is given to hard cheese and cottage cheese.
  • Eggs Chicken and quail in any form.
  • Mushrooms. Most often, fresh champignons are found in recipes without a carbohydrate menu.
  • Vegetables. Emphasis on greenery: cucumbers, cabbage, lettuce, celery. You can also radish.
  • Fruits . Lemon and sour berries such as cranberries are permissible in this diet.
  • The drinks . Here you can choose tea and coffee without sugar, cranberry juice.

When planning a carbohydrate-free diet, you need to focus on the list of foods that can not be eaten even in the most modest quantities. It is clear that we will have to give up buns, fast food, carbonated drinks, chips, crackers, fatty foods and sweets.

But there are foods that seem harmless in appearance, and in fact have a high content of simple carbohydrates.

  • Starchy vegetables. These are potatoes, carrots, beets, corn. For example, 100 g of carrots – 7 g of carbohydrates, that is, almost half of the daily limit on carbon-free.
  • Semi-finished and canned food. For industrial freezing and preservation, high carbohydrate supplements are used.
  • Sausages . Also undesirable with a carbohydrate-free diet due to the characteristics of mass production. Formally, carbohydrates in such products should not be, but in fact their presence is likely.
  • Flour. All dishes that use flour, should be excluded. This bread, and pasta, and dumplings, and pancakes, and even the corresponding gravy.
  • Cereals and legumes. All cereals, even whole grains, are excluded. For example, 100 g of buckwheat contains 68 g of carbohydrates, and semolina – 73.3 g. Beans, lentils, peas, soybeans and chickpeas are also not consumed.
  • Sweets . Including honey, yogurt and cottage cheese with fruit additives. For example, in cheeses 27.5 g of carbohydrates, and in honey – 80.3 g.

When planning a low-carb diet menu, you will have to refer to a special table of products. It calculates the content of valuable substances and caloric content for each specific name.

The most popular food on the Slavic table was analyzed.

It is necessary not only to control carbohydrates. There are low-carb foods, but they are fat and high-calorie.

What also harms the figure and is excluded by the diet.

The table is useful and after weight loss: in order not to gain weight again, you have to constantly regulate the amount of carbohydrate and high-calorie foods.

Table for carbohydrate-free weight loss is given below. Data is based on the amount of protein, fat, carbohydrate and calories per 100 g of product.

Table – Analysis of carbohydrate and nutritional values ​​of the main product groups

Product, 100 gProteins, gFat, gCarbohydrates, gkcal
Vegetables and gourds
Eggplant0.60.15.524
Swede1.20.1eight37
Green peasfive0.213.372
Zucchini0.60.35.727
White cabbage1.85.428
Red Cabbage1.8631
Cauliflower2.54.929
Sauerkrautone4.523
Boiled corn4.12.322.570
Potatoes20.119.783
Green onions (feather)1,34.322
Leek37.340
Onion1.79.543
Carrot1,30.1733
Black olives2.2328.7361
Ground Cucumbers0.8315
Greenhouse Cucumbers0.71.8ten
Green olives1,31.412.7125
Pepper green sweet1,34.723
Sweet red pepper1,35.727
Parsley (greens)3.7eight45
Parsley (root)1.5eleven47
Rhubarb (stalked)0.72.9sixteen
Radish1.24.120
Radish1.9734
Turnip1.55.928
Salad1.52.214
Beet1.710.848
Tomatoes (ground)0.64.2nineteen
Tomatoes (greenhouse)0.62.914
Dill2.50.54.532
Green beans (pods)four4.332
Horseradish2.516.371
Ramson2.46.534
Garlic6.521.2106
Spinach2.92.321
Sorrel1.55.328
Melons0.58.637
Watermelons0.48,838
Legumes
Beans6.00.18.358
Shelled peas (grain)231.657.7323
Whole peas (pods)231.253.3303
Green peasfive0.28.355
Chickpea20five54328
Soy34.917.326.5395
Beans22.31.754.5309
Lentils24.81.153.7310
Fruits and berries
Apricots0.90.110.546
Quince0.60.1938
A pineapple0.41248
Orange0.90.18.438
Bananas1.50.122.491
Cherry0.80.111.349
Garnet0.911.852
Grapefruit0.97.335
Pear0.40.110.742
Figs0.70.113.956
Dogwoodone0.19.745
Kiwi0.80.1eight47
Lemon0.90.13.631
Mango0.50.31467
Mandarin0.80.18.638
Peaches0.90.110.444
Plum garden0.89.943
Plum turn1.59.454
Plum plum0.2734
Persimmon0.515.962
Cherries1.212.352
Mulberry0.712.553
Apples0.311.548
Lingonberry0.78.640
Grapes0.40.117.569
Blueberryone7.737
Blackberry25.333
Strawberries1.8eight41
Cranberry0.54.828
Gooseberry0.79.944
Raspberries0.8941
Cloudberry0.86.831
Sea buckthorn0.90.15.5thirty
Garden ash1.412.558
Black chokeberry1.51254
Red currants0.6eight38
White currant0.38.739
Black currantoneeight40
Dates (dried)2.569.2292
Blueberries1.18.640
Rosehip fresh1.60.124101
Dried rosehipfour0.160253
Mushrooms
White fresh3.21.71.134
White driedthirty149286
Milk fresh1.80.81.118
Butter fresh0.90.43.2nineteen
Boletus fresh2.30.93.731
Boletus dried24937314
Fresh aspen mushrooms3.30.53.431
Dried aspen mushrooms355.533315
Fresh russula1.70.31.417
Truffles30.5224
Champignon4.3one0.527
Seeds and nuts
Apricot – the core25453520
Peanut26.345.29.7548
Walnut13.861.310.2648
Cocoa beans12.853ten565
Pine nut246020675
Sesame – seednineteen4912565
Cashew nuts18.548.522.5600
Hazel1362.69.3653
Poppy17.547.514.5556
Almond18.657.713.6645
Nutmeg20517556
Hazelnut15629650
Sunflower seed20.752.9five578
Cereals, flour, bread
Buckwheat12.62.668329
Buckwheat splinter9.51.972.2326
Semolina11.30.773.3326
Mash241.554310
Oat groats11.95.865.4345
Pearl barley9.3one73.7324
Millet groats122.969.3334
Rice groats70.673.7323
Wheat groats “Poltava”12.7one70,6325
Oatmeal12.25.868.3357
Barley groats10.41,371.7322
“Hercules”136.265.7355
Corn grits8.31.275325
Rye bread4.70.749,8214
Bread, wheat flour 1 grade7.72.453.4254
Pastry baking7,64.560297
Bagel10.41,368.7312
Dryingeleven1,373330
Wheat crackers11.21.472.4331
Creamy crackers8.510.671.3397
Wheat Flour Extra Class10.30.974.2327
Wheat flour 1 grade10.61,373.2329
Wheat flour 2 varieties11.71.870,8328
Rye flour6.9one76.9326
Buckwheat flour13.61.271.9353
Rice flour7.40.680.2356
Corn flour7.21.572331
Wheat Flour Flour347.733335
Soy flour (fat-free)49one22290
Starchone0.683.5343
Wheat bransixteeneight3.8165
Dried fruits
Dried apricotsfive67.5278
Dried apricots5.265.9272
Raisin with bone1.870.9276
Raisin raisins2.371.2279
Cherry1.573292
Pear2.362.1246
Peaches368.5275
Prunes2.365.6264
Apples3.268273
Sweets, pastries
Honey0.880.3308
Fruit dragee3.710.273.1384
Marshmallow0.878.3299
Iris3.37.581,8387
Marmalade0.177.7296
Caramel (average)0.177.7296
Chocolate coated sweets2.910.776.6396
Paste0.580.4305
Sugar0.399.5374
Halva tahini12.729.950.6510
Sunflower halva11.629.754516
Dark chocolate5.435.352.6540
Milk chocolate6.935.752.4547
Waffles with fruit fillings3.22.880.1342
Wafers with fatty fillings3.430.264.7530
Puff pastry with cream5.438.646.4544
Apple puff pastry cake5.725.652.7454
Biscuit cake with fruit filling4.79.384.4344
Gingerbread4.82.877.7336
Sponge cake with fruit filling4.72049,8386
Cake “Almond”6,635.846,8524
Meat, offal
Mutton16.315.3203
Beef18.912.4187
horsemeat20.27143
Rabbit20.712.9199
Pork low-fat16.427.8316
Pork fat11.449.3489
Veal19.71.290
Lamb kidneys13.62.577
Lamb liver18.72.9101
Mutton heart13.52.582
Beef brains9.59.5124
Beef liver17.43.198
Beef kidneys12.51.866
Beef udder12.313.7173
Beef heart15387
Beef tongue13.612.1163
Pork buds133.180
Pork liver18,83.6108
Pork heart15.13.289
Pork tongue14.216.8208
Geese16,133.3364
Turkey21.6120.8197
Chickens20.88,80.6165
Chickens18.77,80.4156
Ducks16.561.2346
Sausages
Boiled sausage “Diabetic”12.122,8254
Boiled sausage “Dietetic”12.113.5170
Boiled sausage “Doctor”13.722,8260
Boiled sausage “Amateur”12.228301
Boiled sausage “Dairy”11.722,8252
Boiled sausage “Separate”10.120.11.8228
Boiled sausage “Calf”12.529.6316
Pork Sausages10.131.61.9332
Milk sausages12.325.3277
Sausages “Russian”1219.1220
Pork sausages11.830.8324
Cooked smoked “Amateur”17.339420
Cooked smoked “Cervelat”28.227.5360
Half-smoked “Krakow”16.244.6466
Half-smoked “Minsk”2317.42.7259
Half-smoked “Poltava”16.439417
Half-smoked “Ukrainian”16.534.4376
Smoked “Amateur”20.947.8514
Smoked “Moscow”24.841.5473
Canned meat, smoked meats
Beef stew16.818.3232
Tourist Breakfast (Beef)20.510.4176
Tourist Breakfast (Pork)16.915.4206
Minced sausage15.215.72.8213
Pork Stew14.932.2349
Raw smoked breast7,666,8632
Raw smoked bacon10.547.2467
Ham22.620.9279
Animal fats
Lamb fat or beef melted99.7897
Pork Fat (without skin)1.492.8816
Milk margarine0.382.3one746
Sandwich margarine0.5821.2744
Mayonnaise3.1672.6627
Vegetable oil99.9899
Butter0.682.50.9748
Ghee0.3980.6887
Milk products
Cow Milk Cheese17.920.1260
Natural yoghurt 1.5% fatfive1.53.551
Kefir low-fat30.13.8thirty
Kefir fat2.83.24.159
Milk2.83.24.758
Acidophilic milk2.83.210.883
Whole powdered milk25.62539.4475
Condensed milk77.99.5135
Condensed milk with sugar7.28.556315
Sour milk2.83.24.158
Ryazhenka364.185
Cream 10%3tenfour118
Cream 20%2.8203.6205
Sour cream 10%3ten2.9116
Sour cream 20%2.8203.2206
Cheese and mass curd special7.12327.5340
Cheese “Russian”23.4thirty371
Dutch Cheese26,827.3361
Swiss Cheese24.931,8396
Cheese “Poshekhonsky”2626.5334
Processed cheese2413.5226
Fat cottage cheese14181,3226
Cottage cheese bold16.791,3156
Low fat cottage cheese180.61.586
Eggs
Egg (single, selective)7,870.34157
Egg powder4537.37.1542
Dry protein73.31.87336
Dry yolk34.252.24.4623
Quail Egg (one)11.913.10.6168
Fish, seafood
Gobies12.88.15.2145
Pink salmon217147
Flounder16,12.688
Carp17.71.887
Carpsixteen3.696
Chum225.6138
Smelt15.53.291
Icy15.51.475
Bream17.14.1105
Salmon20.815.1219
MacRurus13.20.860
Lamprey14.711.9166
Pollock15.90.770
Capelin13.411.5157
Navaga16,1one73
Burbot18,80.681
Marble notoeni14.810.7156
Sea bass17.65.2117
River perch18.50.982
Sturgeon16.410.9164
Halibut18.93103
Whiting16,10.972
Saber fish20.33.2110
Caspian Fish19.22.498
Carp18.45.3121
Saira large18.620.8262
Saira petty20.40.8143
Sprat17.35.6121
Herring17.719.5242
Whitefishnineteen7.5144
Mackerel189153
Som16.88.5144
Horse mackerel18.5five119
Sterlet176.1320
Zandernineteen0.883
Cod17.50.675
Tuna22.70.796
Coal fish13.211.6158
Sea eel19.11.994
Acne14.530.5333
Hake16.62.286
Pike18,80.782
Ide18.20.3117
Far East shrimp28.71.2134
Cod liver4.265.7613
Squid180.375
Crabsixteen0.569
Shrimp180.883
Sea kale0.90.23five
Ocean Paste18.96.8137
Trepang7.30.635
Caviar
Kety granular31.613.8251
Leschevaya breakdown24.74.8142
Pollock breakdown28.41.9131
Sturgeon granular28.99.7203
Sturgeon breakdown3610.2123

On a carbohydrate-free diet you don’t have to eat only boiled chicken breast. Use the entire list of non-carbohydrate diet products, combine and experiment in the kitchen. Make patties, casseroles, stews.

Losing weight with the experience of protein diets even invent their own recipes.

For example, tasty advice – Mitz. It’s like pizza, but instead of dough, minced meat is used.

They are covered with a baking dish, and cheese, mushrooms and low-carb vegetables are placed on top. What other tasty recipes does low-carb meals allow?

Next is an example of a week-free diet menu.

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