Carbohydrate-free diet: description and menu for each day

Avoiding bread on a carbohydrate diet

The carbohydrate-free diet is a form of nutrition that, despite its effectiveness, attracts far fewer fans due to its perceived complexity. It seems that cutting off carbohydrates is difficult to bear, leads to constant breakdowns, and thereby jeopardizes the effectiveness of a carbohydrate-free diet. In the meantime, if you follow the rules of a carbohydrate-free diet exactly, they can be easily adhered to - and you can lose up to seven kilograms of excess weight per week as a result.

Why is a carbohydrate-free diet great? The carb-free diet is based on foods high in protein, fiber (which we rarely get enough of), and healthy fats.

The essence of a carbohydrate free diet

The carbohydrate-free diet is based on the principles of the therapeutic ketogenic diet, which has been used for the relief of epileptic seizures in children. In the 90s of the last century, producer Jim Abrahams, whose son successfully managed epileptic seizures on the keto diet, founded a science center to raise awareness of the carbohydrate-free diet.

More forgiving than a keto diet, a carbohydrate-free diet does not put the body into ketosis - a state in which the body uses fats for energy instead of carbohydrates - but helps with weight loss. A carbohydrate-free diet for women is a popular way to lose a few pounds of excess weight in a short period of time. Sometimes that minus can hit 6 kilograms or more, even if you've only stayed on the diet for a week. The essence of a carbohydrate-free diet: the body does not receive excess carbohydrates, which then accumulate fat. During the diet, the body burns some of the stored fat, not the ingested carbohydrates.

Recommendations for a carbohydrate-free diet

It is very important for those who are losing weight through a low-carb diet to control the amount of salt and fluids. Plain water is best, but unsweetened soda is fine. When it comes to salt, it's important to consume a little more salt than usual on a carbohydrate-free diet. You can control your salt intake on a carbohydrate-free diet by drinking one to two cups of broth or a little more salt each day with meals.

Carbohydrate-free diet: snacks

Eating safe snacks is important in controlling weight loss and avoiding breaking the low-carb diet list. Always have approved foods ready, such as hard-boiled eggs, unsweetened yogurt, or regular carrots.

Exercise on a carbohydrate-free diet

Another important rule of the carbohydrate-free diet is that it is important to get enough physical activity to get the best results. To maximize weight loss on a carbohydrate-free diet, you must do some type of physical activity every day, such as: B. cycling, swimming, hiking, weight training or cardio. But remember, the more exercise you give your body, the more complex carbohydrate foods you should be consuming.

Carbohydrate-free diet: permitted foods

The table of permitted foods for a carbohydrate diet is very diverse. You can easily put together a very varied menu for a week from the list of permitted foods for a carbohydrate-free diet. We provide a list of approved low-carb foods to help you get the most out of your diet.

  • Meat:Beef, lamb, pork, chicken.
  • A fish:Salmon, trout, haddock and others. River fish is the best option.
  • Eggs:Eggs from all birds enriched with omega-3.
  • Vegetables:Spinach, broccoli, cauliflower, carrots.
  • Fruits and berries:Apples, oranges, pears, blueberries, strawberries.
  • Nuts and seeds:Almonds, walnuts, sunflower seeds and others.
  • High fat dairy products:Cheese, butter, cream, yogurt.
  • Fats and oils:Coconut oil, butter, lard, olive oil and fish oil.

Even on a carbohydrate-free diet, you can consume black coffee without milk, wine, and chocolate. But only in moderation.

Carbohydrate-free diet: menu for the week

We have put together an approximate weekly plan for effective weight loss with a carbohydrate-free diet. We remind you that the maximum effect that can be achieved with a carbohydrate-free diet is a loss of up to 7 kilograms per week.

The daily carbohydrate-free menu contains less than 50 grams of carbohydrates per day.


  • Breakfast: an omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: blueberry yogurt and a handful of almonds.
  • Dinner: no buns cheeseburger, served with vegetables and salsa sauce.


  • Breakfast: bacon and eggs.
  • Lunch: Hamburger without rolls and green vegetables.
  • Dinner: salmon with butter and vegetables.


  • Breakfast: eggs and vegetables fried in butter or coconut oil.
  • Lunch: shrimp salad with olive oil.
  • Dinner: grilled chicken with vegetables.


  • Breakfast: an omelette with various vegetables, fried in butter or coconut oil.
  • Lunch: Cocktail with coconut milk, berries, almonds and protein powder.
  • Dinner: steak and vegetables.


  • Breakfast: bacon and eggs.
  • Lunch: chicken salad with olive oil.
  • Dinner: beef chops with vegetables.


  • Breakfast: scrambled eggs with various vegetables.
  • Lunch: yogurt with berries, coconut and a handful of walnuts.
  • Dinner: meatballs with vegetables.


  • Breakfast: bacon and eggs.
  • Lunch: coconut milkshake, a drop of whipped cream, protein powder and berries.
  • Dinner: grilled chicken wings with raw spinach.

Carbohydrate-Free Diet: Risks and Contraindications

Most can start a carbohydrate-free diet without serious risks, but there are groups of people who should only start dieting as directed by their doctor:

  • People with diabetes and taking insulin;
  • People with high blood pressure;
  • pregnant and breastfeeding women;
  • People with kidney disease;
  • Teenager.

Simple Recipes for a Carbohydrate Free Diet

Eggs and vegetables fried in coconut oil

Omelette with broccoli on a carbohydrate-free diet

Ingredients: coconut oil, fresh vegetables or frozen vegetable mixes (carrots, cauliflower, broccoli, green beans), eggs, spices, spinach (optional).


  1. Add the coconut oil to the pan and turn on the heat.
  2. Add vegetables. If you are using a frozen mixture, let the vegetables thaw gently for a few minutes.
  3. Add 3 to 4 eggs.
  4. Add spices - either a mixture or just salt and pepper.
  5. Add spinach (optional).
  6. Fry until tender.

Fried chicken wings with herbs and salsa sauce

Chicken wings with sauce for a carbohydrate-free diet

Ingredients: chicken wings, spices, herbs, salsa sauce.


  1. Rub the chicken wings with a seasoning mixture of your choice.
  2. Put in the oven and bake at 180 - 200 ° C for about 40 minutes until they are brown.
  3. Serve with herbs and salsa.

Carbohydrate Cheeseburger

carbohydrate free cheeseburgers for the diet

Ingredients: butter, ground beef, cheddar cheese, cream cheese, salsa sauce, spices, spinach.


  1. Add oil to the pan and turn on the heat.
  2. Blind the minced meat patties and fry them in a pan, season.
  3. Turn patties until tender.
  4. Add a few slices of cheddar and some cream cheese.
  5. Reduce heat and cover until cheese has melted.
  6. Serve with raw spinach. If you like, you can sprinkle the herbs and spinach with the fat from the pan.
  7. For a juicier burger, add some salsa.