Example of a diet without carbohydrates

from glycerol, amino acids and lactic / pyruvic acid), in HUMAN nutrition, dietary carbohydrates are however ESSENTIAL molecules for the body; in MY opinion, the most correct wording 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 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 organism, there are 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 linked 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!

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.

trying to make at least 30g / day (consisting essentially 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.

Sex M. Age 30 Height cm 181 Wrist circumference cm 17,1 Constitution Normal Height / wrist 10,6 Morphological type Long-limbed Weight kg 85 Body mass index 25,9 Assessment 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 HYPOCALORIC - 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 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 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 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 Eggplant 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 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 Artichokes 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