Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Diet without carbohydrates
I would prefer not to spend too many words on the diet without carbohydrates because, from every point of view, it represents an incorrect, senseless and harmful practice.
Let's start by specifying that:
although not defined as ESSENTIAL by virtue of our partial hepatic capacity to produce them (neoglucogenesis from glycerol, amino acids and lactic / pyruvic acid), in HUMAN nutrition, food carbohydrates are however ESSENTIAL molecules for the organism; according to MIO, the most correct term to define carbohydrates would be SEMI-ESSENTIAL (as well as for some amino acids), since their scarcity in the diet assumes a LIMITING role only within certain contributions and in relation to the level of physical activity of the subject .
To avoid the risk of being repetitive, I suggest readers to learn more about the consequences of a low-carbohydrate diet in the articles: Low-carb diet, Low-carb diet: sports performance and cardiovascular 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, viscous and not viscous
- Vitamin C, β-carotenes, phenolic compounds, chlorophylls, phycobilines (other antioxidants) etc.
- Phytosterols-phytoestrogens
- Prebiotics etc.
The molecules whose contribution is partially bound to the presence of vegetable carbohydrates in the diet are:
- Folic acid, vit. K, vit. IS
- Potassium (K) and magnesium (Mg)
NB . We recall that many vitamins present in large quantities in vegetables can be found in the animal liver (offal) as a reserve organ; however, vegetables and fruit are the only foods that allow to maintain the structural integrity of the TERMOLABILE nutrients otherwise partially inactivated by the cooking of 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!
Dietary supplements useful without carbohydrates
Paradoxically, the most useful supplement in a carbohydrate-free diet would be carbohydrate-based supplement! A maltodextrinic product in support of training could allow a bodybuilder to maintain health for longer. For the rest, it would be appropriate 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 tablets of mineral salts with a prevalence of potassium and magnesium.
Whoever trains could benefit from the anti-catabolic action of the branched amino acids (BCAAs) to be taken before, during and after training.
NB . We often choose to use protein supplements in powder form to allow for ease of consumption and / or variability in food choices.
Diet Without Carbohydrates: Example
NB . Reaffirming that the carbohydrate-free diet is a totally unbalanced and potentially harmful diet, the following example will show an example characterized by the absence of predominantly carbohydrate foods 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).
- An amateur bodybuilder with an endomorphic body with a 14% fat mass that must reach about 9%; he trains 3 times a week and does sedentary work.
| Sex | M | |||
| Age | 30 | |||
| Stature cm | 181 | |||
| Wrist circumference cm | 17.1 | |||
| Constitution | Normal | |||
| Stature / wrist | 10.6 | |||
| Morphological type | lanky | |||
| Weight kg | 85 | |||
| Body mass index | 25.9 | |||
| Rating | Normopeso (14% fat with BIA and pliche) | |||
| Desirable physiological body mass index | 20.9 | |||
| Desirable physiological weight kg | 64.4 (if he had normal muscle mass) | |||
| Basal kcal metabolism | 1673.3 | |||
| Coefficient of physical activity level | Light, SI aus: 1.55 | |||
| Kcal energy expenditure | 2593.6 | |||
| Diet | IPO CALORICA - 30% | 1815 Kcal approx | ||
| Breakfast | 15% | 272kcal | ||
| Snack | 10% | 181kcal | ||
| Lunch | 35% | 635kcal | ||
| Snack | 10% | 181kcal | ||
| Dinner | 30% | 545kcal | ||
Carbohydrate-free diet example - DAY 1
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Low fat flakes, 2% | 150g, 129.0kcal | ||
| Dried walnuts | 10g, 61.2kcal | ||
| Lunch, about 35% kcal TOT | |||
| Grilled chicken breast | |||
| Chicken breast, only meat | 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 | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Baked 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 | |||
| Bass 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 | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Canned tuna, only solid parts | 80g, 102.4kcal | ||
| Pistachios | 10g, 57.1kcal | ||
| Lunch, about 35% kcal TOT | |||
| Grilled turkey breast | |||
| Turkey breast, only meat | 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 | ||
| Eggplant | 300g, 72kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
Carbohydrate-free diet example - DAY 4
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 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 semi-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 | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Low fat flakes, 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 | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Canned tuna, only solid parts | 80g, 102.4kcal | ||
| Pistachios | 10g, 57.1kcal | ||
| Lunch, about 35% kcal TOT | |||
| Grilled turkey breast | |||
| Turkey breast, only meat | 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 | ||
| Artichokes | 300g, 141.0kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
Carbohydrate-free diet example - DAY 7
| Breakfast, about 15% kcal TOT | |||
| Milk with reduced fat content, 2% of the total | 300ml, 150kcal | ||
| Isolated soy protein | 30g, 101.4kcal | ||
| Unsweetened cocoa powder | 10g, 39.8kcal | ||
| Snack, about 10% kcal TOT | |||
| Low fat flakes, 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 | ||
