No-carbohydrate diet — rules, types, grocery list and menu

No-carbohydrate diet is considered the most "soft" or easily transportable of all diets, despite the complete exclusion of carbohydrates from the diet. It is designed to reduce the weight and do effectively eliminates subcutaneous fat. What to eat and what not to eat on no-carb diet? How to get out of diet to a weight not come back? Read about it in our article.


This program was developed specifically for bodybuilders who participate in competitions and Championships, but, like many other power system out of the framework of professional sports. Protein foods and a small amount of vegetable fats – the main focus of this diet. The limited carbs though a maximum, but not complete. It is advisable to consume 30-40 g of carbohydrates per day for proper functioning of the intestines and stomach. The complete exclusion from the diet increases the risk of constipation and other digestive disorders.

The essence of the diet

The basis of this way of eating is based on the principle of burning body fats by the body in conditions of constant lack of energy from carbohydrates that are eaten.

Without the use of carbohydrates in losing weight noted ketosis – a condition in which the body gets energy by breaking down fat. Ketosis is considered a physiological condition, in contrast to ketoacidosis – pathology in which blood is critically increases the number of ketone bodies Long for ketoacidosis dangerous to life and health. For this reason ketosis to move gradually. It is recommended to keep safe ratios: 50% protein, 35-40% fat and 10-15% carbs.

The body's response to dropping the carbs

In the first week of the new diet with the body not visible change occurs. Weight loss is either very small or non-existent. At the initial stage the body gets used to obtaining energy from food rich in carbohydrate, and from their own fat reserves. Reduction of carbohydrates can cause drowsiness, slight weakness. Also, the reaction may become constipation. Increase protein foods creates a burden on the liver and kidneys. Another common reaction to this diet – light stress and depression due to the fact that the brain gets less glucose.

Fat burning on this diet does not require daily intense workouts.


The stages of the diet

The gradual transition of the body to consume energy from metabolized fat cells occurs in 4 stages.

  1. The first stage. Eating carbs only in the morning. A few hours after Breakfast, the supply of glucose derived from the morning will end, and the body will spend its own reserves of glycogen.
  2. Second stage. Complete elimination of the glucose that comes from food. For energy production uses glycogen from the muscle cells and liver. After 2-3 days, the body experiences the constant lack of carbohydrates and begins to "seek" alternative for energy production.
  3. The third phase occurs after 3-4 days of dieting. Of glycogen in the cells of the body is almost there. Aktiviziruyutsya fat burning, but to provide the body with energy, the body turns to proteins. In the first week you will need to eat more protein than the next, to compensate for the consumption of protein.
  4. The fourth stage. Starts ketosis. Starts the breakdown of fat cells for energy production.

Practiced several varieties of this diet program: constant, circular, and power. Each of them has its own characteristics.


Only suitable for professional athletes. Its essence is the intake of carbohydrates pre-workout to have energy to work with a great physical load. This approach is justified only when an intensive training program. Otherwise you will waste received carbohydrates in full and will not lose weight.


You consume no more than 20g of carbs a day with fiber. The emphasis of the diet on proteins and vegetable fats. All out of carbohydrates, you run the risk of psychomotor retardation, concentration problems, decreased speed of thinking and perception.


This approach is to reduce carbohydrate intake to 30-40 g in the composition of vegetables and cereals. The restriction lasts for 6 days. On the seventh day is a complete carbohydrate "loading". Allowed to eat cereal, vegetables, pasta, a few vegetables. Download gives start the production of enzymes, stimulates metabolic processes and enriches the muscle cells with glycogen. By practicing this approach, you will fully operate, excellent feel and avoid all the negative manifestations of exclusion of carbohydrates.

The list of allowed foods

To the allowed foods in the diet include boiled or baked fish, boiled red meat (rabbit, beef), boiled fillet of poultry or steam cutlets, dairy products, protein fractions no more than 5%.


Allowed green vegetables: lettuce, cucumber, cilantro, parsley, cabbage, dill and some fruits: sour green apples, coconut, citrus, peaches.


Recommended to eat nuts. It is a source of fats. Several times during the week, try to eat a handful of peanuts, hazelnuts and any other nuts.


Supplementing your diet buckwheat, millet. Allowed to eat side dishes of stewed on a slow fire or baked zucchini, asparagus, eggplant.

Table of permitted products

The list of foods shown to eat a wide. Use it as the basis for your low-carbohydrate diet. The caloric value of each type of product indicated per 100 grams.

Table of permitted products, during the no carbohydrate diets:

Vegetables and herbs
ProductsProteins, gramFats, gramCarbohydrates, gramsCalories, Kcal
Vegetables and herbs
green bell pepper1,37,226
parsley3.7 V0,47,647
Citrus Sweetie0,70,2958
Nuts and dried fruits
Dairy products
skimmed milk20,14,831
1% yogurt2,81440
sour cream 10% (low-fat)3102,9115
ryazhenka 1%314,240
natural yoghurt 2%4,326,260
Cheese and curd
curd 0% (fat free)16,51,371
Meat products
pork liver18,83,6108
beef liver17,43,198
beef kidney12,51,866
beef heart15387
beef tongue13,612,1163
beef brains9,59,5124
meatballs pork71012172
chicken eggs12,710,90,7157
quail eggs11,913,10,6168
Fish and seafood
Oils and fats
vegetable oil99899
Soft drinks
cranberry juice0,110,741
green tea

Although this diet program is diverse and not to be too strict, some products still have to give. First the ban covers packaged juices, fruit drinks, sparkling water. It is impossible to use fresh starchy foods: potatoes, beets, carrots and corn. Should also abandon the products marked "low-calorie", "low fat", "light", "diet". The strict ban of alcoholic beverages and meals from fast food, and a variety of cakes, pastries and sweets from the supermarket. Also among the forbidden "treats" include smoked products: sausages, smoked chicken, smoked fish. The partial ban applies to frozen products: frozen green vegetables used for cooking side dish. Not allowed to eat flour products (bread), including homemade cakes. The only exception is the pasta that should cook for about 5 minutes. Table foods that are forbidden on a no-carbohydrate diet:

ProductsProteins, gramFats, gramCarbohydrates, gramsCalories, Kcal
Vegetables and herbs
rice white6,70,778,9344
Flour and pasta
Bakery products
a loaf of sliced7,52,951264
wheat bread8,11,048,8242
Raw materials and seasonings
Cheese and curd
curds with raisins6,821,630343
sausage boiled doctoral13,722,8260
Alcoholic beverages
Soft drinks
energy drink11,345

Menu no-carbohydrate diets for weight loss for a week

  • Do not use lamb, pork, chicken, veal, rabbit – all this, of course, within acceptable limits.
  • The second must-have product diet egg whites. They can do a light salad, cook an omelette or just have boiled.
  • Another important ingredient menu – dairy products. Snacks of yogurt, kefir, fermented baked milk will help to cope with hunger between meals.

We present to your attention the menu on the no-carb diet for seven days. From there you will make your nutrition program for a month. Just change the days or sometimes Supplement it with food from the allowed list.

Try to drink a lot of water and how to eat less salt.

Menu on every day on no-carb diet for weight loss can look like the following:

Day of the weekDaily diet
MondayMorning: a glass of 1% kefir, 200 g of brown rice and a glass of unsweetened tea.

Snack: a portion of boiled beets with olive oil, a couple of walnuts.

Day: boiled chicken with salad of cucumber, cabbage, onion and pepper.

Snack: three boiled egg whites with a slice of cheese.

Evening: boiled fish, one hundred grams of cottage cheese, unsweetened green tea or an Apple.

TuesdayMorning: Cup of yogurt without filler, 4 walnuts.

Snack: a green Apple.

Day: soup with chicken and vegetables, 200-gram piece of boiled veal.

Snack: a glass of 1% yogurt, 2 slices of cheese.

Evening: protein 3 boiled eggs with seafood salad.

EnvironmentMorning: 150-200 g of cooked oatmeal

Snack: grapefruit or pomelo.

Day: Turkey soup and green beans, a Cup of low-fat yogurt, 200 grams of boiled Turkey.

Snack: salad of cabbage and cucumber with olive oil.

Evening: boiled pork, 200 g, 2 cucumber and tomato.

ThursdayMorning: an omelet of three egg whites and 1 yolk, 2 pieces of ham, unsweetened green or herbal tea.

Snack: a glass of unsweetened yogurt and Apple.

Day: 200 g boiled fish and a side of steamed vegetables.

Snack: low fat cottage cheese 100 g

Evening: 200 g of boiled meat and as much salad from fresh vegetables.

FridayMorning: a Cup of yogurt with bran, a handful of any nuts.

Snack: 2 apples or peach.

Day: mutton broth, boiled lamb, vinaigrette.

Snack: any vegetable salad and a couple of egg whites.

Evening: 200 g boiled fish, 100 g of cottage cheese, low-fat yogurt.

SaturdayMorning: buckwheat porridge + a couple of prunes, a Cup of coffee without sweeteners.

Snack: 100 g of cottage cheese with bran.

Day: soup without potatoes, 200 g of boiled meat.

Snack: salad from fresh cabbage and cucumbers with olive oil.

Evening: salad with seafood, 2 slices of cheese, a glass of 1% kefir.

SundayMorning: an omelet of three proteins, a couple of slices of boiled fish, a slice of whole wheat bread and unsweetened green tea.

Snack: 1-% kefir.

Day: beef 200 g and 100 g brown rice.

Snack: low fat cottage cheese or a salad of fresh vegetables.

Evening: boiled chicken, 200 g and 100 g of buckwheat.

Soup without potatoes


No-carbohydrate diet for weight loss is prohibited if you have:

  • diabetes mellitus;
  • kidney failure;
  • heart disease and the vascular system;
  • gastric ulcer, enterocolitis, and bowel disease;
  • the instability of the emotional background, depression, stress.

Also absolute contraindications are considered to be the period of gestation and lactation.


Some useful tips:

  1. Don't worry if after the first week of a diet you go to lose weight. During this time your body just gets used to the new diet.
  2. In the first week reduce the intake of carbohydrates to 20 g, and in the following week, increase this number twice. This is required to start ketosis.
  3. Not to starve, to speed up the result. This will only aggravate overall health. The meals in the morning, at lunch and dinner, and snacks is required.
  4. Do not attempt on himself strict abstinence from carbohydrates, if you are a professional athlete.
  5. Print the list of products allowed for consumption, and carry it with you when you go to the supermarket.


This type of diet does not require excessive costs: will you buy at the supermarket, conventional foods containing low carbohydrates. The main food dishes of meat, milk products, green vegetables. The diet is versatile and suitable for most dieters in the absence of contraindications to its use. During the no-carbohydrate diet program that you can easily get used to it and don't want to go back to the previous food habits. Your decision will reinforce the fresh, healthy skin, beautiful hair and slim figure.