Example of a diet without carbohydrates

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Robert Maurer
@robertmaurer
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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Diet without carbohydrates

I would prefer not to spend too many words on the carbohydrate-free diet since, from every point of view, it represents an incorrect, senseless and harmful practice.
Let's start by specifying that:


although not defined ESSENTIAL by virtue of our partial hepatic capacity to produce them (neoglucogenesis from glycerol, amino acids and lactic / pyruvic acid), in HUMAN nutrition, dietary carbohydrates are in any case ESSENTIAL molecules for the body; in MY opinion, the most correct wording to define carbohydrates would be SEMI-ESSENTIALS (as well as for some amino acids), since their scarcity in the diet plays a LIMITING role only within certain supplies and in relation to the level of physical activity of the subject.


Carbohydrates are simple or complex energetic macronutrients (3,75kcal / g), present more in foods of vegetable origin (glucose, fructose, starch) than in those of animal origin (glycogen, lactose); in this regard, it must be clear to all readers that (regardless of the current of thought and food philosophy) it is NOT possible to exclude carbohydrates from the diet since, among the various molecules essential to the body, several reside ONLY (or mainly) in foods of plant origin; therefore, taking care to reach the recommended rations for these micro and macro elements, it would be IMPOSSIBLE to completely disregard the intake of carbohydrates in the diet.
In order not to risk being repetitive, I suggest readers to investigate the consequences of a low-carbohydrate diet in the articles: Low-carb diet, Low-carb diet: sports performance and cardio-vascular risk, Low-carb diet: effects in the short term and long term.
The molecules whose contribution is absolutely bound to the presence of vegetable carbohydrates are:


  • Dietary fiber, viscose and non-viscose
  • Vitamin C, β-carotenes, phenolic compounds, chlorophylls, phycobilins (other antioxidants) etc.
  • Phytosterols-phytoestrogens
  • Prebiotics etc.

The molecules whose contribution is partially linked to the presence of vegetable carbohydrates in the diet are:

  • Folic Aid, vit. K, vit. AND
  • Potassium (K) and magnesium (Mg)

NB. Recall that many vitamins present in large quantities in vegetables are available in the animal liver (offal) as a reserve organ; however, vegetables and fruit are the only foods that allow the structural integrity of the THERMOLABLE nutrients to be maintained, otherwise partially inactivated by cooking the offal.
The carbohydrate-free diet is a highly restrictive, NOT healthy diet, usually used in the definition / muscle cutting of bodybuilding / body-building. Fortunately, to date even the major exponents of the category advise against adopting a diet without carbohydrates ... but it seems that habits die hard!


Useful supplements to the carbohydrate-free diet

Paradoxically, the most useful supplement on a carbohydrate-free diet would be the carbohydrate-based one! A maltodextrin product in support of training could allow a bodybuilder to maintain health for longer. For the rest, it would be advisable for those who practice diets without carbohydrates to supplement with dietary fiber enriched with prebiotics, multivitamins with a prevalence of ascorbic acid, carotenoids and tocopherols, and mineral salt tablets with a prevalence of potassium and magnesium.
Those who train could benefit from the anti-catabolic action of branched chain amino acids (BCAAs) to be taken before, during and after training.
NB. Protein powder food supplements are often chosen to allow for ease of consumption and / or variability in food choices.


Carbohydrate Free Diet: example

NB. Reiterating that the carbohydrate-free diet is a totally unbalanced and potentially harmful diet, in the following example an example will be shown characterized by the absence of foods with a prevalence of carbohydrates trying to make at least 30g / day (essentially consisting of fructose and lactose) , getting as close as possible to 30g / day of dietary fiber (recommended ration).


  • Amateur bodybuilder tends to be endomorphic with 14% fat mass which must reach about 9%; he trains 3 times a week and does a sedentary job.
Gender M
Age 30
Height cm 181
Wrist circumference cm 17,1
Constitution Normal
Height / wrist 10,6
Morphological type Longilineo
Weight kg 85
Body mass index 25,9
Evaluation Normal weight (14% fat with BIA and folds)
Physiological body mass index desirable 20,9
Desirable physiological weight kg 64,4 (if you had normal muscle mass)
Basal metabolism kcal 1673,3
Physical activity level coefficient Lightweight, YES aus: 1,55
Energy expenditure kcal 2593,6
Diet IPOCALORIC - 30% 1815 Kcal approx
Breakfast 15% 272kcal
Snack 10% 181kcal
Lunch 35% 635kcal
Snack 10% 181kcal
Price 30% 545kcal

Carbohydrate Free Diet Example - DAY 1



Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Low-fat cottage cheese, 2% 150g, 129,0kcal
Dried walnuts 10g, 61,2kcal
Lunch, about 35% kcal TOT
Grilled chicken breast
Chicken breast, meat only 300g, 330kcal
Endive 300g, 51kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Pine nuts 10g, 62,9kcal
Dinner, about 30% kcal TOT
steamed tuna
Fresh yellow fin tuna fillet 300g, 324kcal
Asparagus 300g, 60kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 2


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Ham 80g, 172,0kcal
almonds 10g, 57,5kcal
Lunch, about 35% kcal TOT
Veal steak
Veal sirloin 300g, 330kcal
zucchini 300g, 48kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Hazelnuts 10g, 62,8kcal
Dinner, about 30% kcal TOT
Sea bass baked in foil
Sea bass, various species 300g, 291kcal
Tomatoes 300g, 48kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 3


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Canned tuna, solid parts only 80g, 102,4kcal
Pistachios 10g, 57,1kcal
Lunch, about 35% kcal TOT
Grilled turkey breast
Turkey breast, meat only 300g, 333kcal
Fennel 300g, 93kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Peanuts 10g, 58,5kcal
Dinner, about 30% kcal TOT
Baked sea bream
sea ​​bream 300g, 270kcal
Melanzane 300g, 72kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 4


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
bresaola 80g, 140,0kcal
Dried walnuts 10g, 61,2kcal
Lunch, about 35% kcal TOT
ricotta cheese
Cow ricotta, from partially skimmed milk 300g, 414kcal
Endive 300g, 51kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Pine nuts 10g, 62,9kcal
Dinner, about 30% kcal TOT
Egg white omelette
Egg whites 500g, 240kcal
Asparagus 300g, 60kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 5


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Low-fat cottage cheese, 2% 150g, 129,0kcal
almonds 10g, 57,5kcal
Lunch, about 35% kcal TOT
Veal steak
Veal sirloin 300g, 330kcal
zucchini 300g, 48kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Hazelnuts 10g, 62,8kcal
Dinner, about 30% kcal TOT
Grilled mackerel
Mackerel or mackerel 200g, 336kcal
Tomatoes 300g, 48kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 6


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Canned tuna, solid parts only 80g, 102,4kcal
Pistachios 10g, 57,1kcal
Lunch, about 35% kcal TOT
Grilled turkey breast
Turkey breast, meat only 300g, 333kcal
Fennel 300g, 93kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Peanuts 10g, 58,5kcal
Dinner, about 30% kcal TOT
Octopus salad with artichokes
Octopus or octopus 350g, 287kcal
Carciofi 300g, 141,0kcal
Extra virgin olive oil 20g, 180kcal

Carbohydrate Free Diet Example - DAY 7


Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 300ml, 150kcal
Soy Protein Isolate 30g, 101,4kcal
Unsweetened cocoa powder 10g, 39,8kcal
Snack, about 10% kcal TOT
Low-fat cottage cheese, 2% 150g, 129,0kcal
Dried walnuts 10g, 61,2kcal
Lunch, about 35% kcal TOT
Horse Steak
Horse 300g, 399kcal
Endive 300g, 51kcal
Extra virgin olive oil 20g, 180kcal
Snack, about 10% kcal TOT
Light yogurt 250g, 140,0kcal
Pine nuts 10g, 62,9kcal
Dinner, about 30% kcal TOT
Cod in white
Atlantic cod 300g, 246kcal
Asparagus 300g, 60kcal
Extra virgin olive oil 20g, 180kcal

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