The low-carb diet is defined by the UK Diabetes Organization as a diet where there is a reduction in carbohydrate consumption, ingesting less than 130 g of this macronutrient per day, as this amount of carbohydrates represents only 26% of the energy needed. by the body, the rest should be provided by consuming good fats and proteins.
In addition to this diet, there is another, called the cereal diet, in which the amount of carbohydrates ingested is even lower, between 20 and 50 grams per day, which leads the body to a state called “ketosis”, in which it begins use fat as the main source of energy, instead of carbohydrates, however, this regimen is very restrictive and is only indicated in some cases, to better understand what the ketogenic diet is like and when it may be indicated.
- The Low-Carb diet is very effective for weight loss because metabolism begins to work better with increasing good proteins and fats in the diet.
- Also helping to reduce inflammation in the body and fight retention.
- Water.
- Discover the practical tips in the following video:.
Following a low-carb diet can have several health benefits, such as
However, for this type of diet to be safe, it is very important to consult with a nutritionist, since the carbohydrate count varies according to the needs of each person and their history. In addition, the nutritionist can also help to recognize the amount of carbohydrates present in each food, so as not to exceed the established daily limit.
To prepare for the low carb diet, you need to eliminate particularly simple carbohydrates from your diet, such as sugar, refined flour, soda, and sweets. Also, depending on the amount of carbohydrates you are trying to target, it may also be necessary. to limit the consumption of complex carbohydrates, such as bread, oatmeal, rice or pasta for example.
The amount of carbohydrates that must be eliminated from the diet varies according to the metabolism of each person. A “normal” diet is usually high in carbohydrates, including about 250 g per day, so the low-carbohydrate diet should be done gradually, so that the body gets used to and without side effects such as headaches , dizziness or mood changes.
It is important that with this diet 3 main meals and 2 snacks are prepared, to allow the consumption of small portions of food throughout the day, thus reducing the feeling of hunger. These sandwiches should include eggs, cheese, nuts, avocado and coconut, for example. Lunch and dinner should be high in salad, protein and oil, and can be low in carbohydrates. See Low-Carb Snack Recipes.
Foods allowed in the diet are
In the case of cheese, milk and yogurt, it is important to control the quantities correctly. Milk can be replaced with coconut or almond milk, which has a much lower carbohydrate content. It is also important to follow the low carbohydrate diet with 2 to 3 liters of water a day.
Some foods contain a moderate amount of carbohydrates that, depending on the daily carbohydrate goal, may or may not be included in the diet, such as lentils, potatoes, rice, sweet potato, yum, wholeme bread and pumpkin.
In general, people who exercise regularly tend to tolerate more carbohydrates in their diet, without gaining weight so easily.
The following table shows certain foods and their carbohydrate content per 100 g:
See another list of carbohydrate-rich foods
In this diet it is important to avoid all foods that contain a large amount of carbohydrates, so a good option is to check the food label before eating, however, here are some examples of the types of foods to avoid:
Thus, an important advice is to try to avoid all kinds of industrialized products, since they normally contain a high concentration of carbohydrates, preferring natural products and fresh vegetables.
The following table shows an example of a low-carb 3-day menu
The amounts included in the menu should vary depending on age, gender, level of physical activity and history of illness, so it is best to always consult a nutritionist for a complete assessment and nutritional plan tailored to each person’s needs.
See examples of low carb breakfast to include in the diet.
Recipes that may be included in the low-carb diet include
A 100-gram serving of these pastas contains approximately 59 calories, 1. 1 g of protein, 5 g of fat, and 3 g of carbohydrates.
Ingredients?1 small zucchini cut into thin strips?1 teaspoon of coconut oil or olive oil?Sea salt and freshly ground black pepper, to taste
Preparation mode
Cut the zucchini along in the form of spaghetti paste. There are also special slicers that cut vegetables in the form of spaghetti. In a frying pan heat the coconut or olive oil and place the zucchini strips. Sauté for about 5 minutes or until the zucchini begins to soften. Season with salt, garlic and black pepper. Turn off the heat and add the desired meat and tomato or pesto sauce.
An 80-gram (¼ tortilla) serving provides approximately 107 calories, 4 g of protein, 9 g of fat, and 2. 5 g of carbohydrates.
ingredients
Preparation mode
Place the spinach leaves in a frying pan, cover and hold on a medical heat until they wither uncover and remove from time to time, remove from heat and let stand for a few minutes on a plate.
In the same pan, place a drizzle of olive oil, onion, chives, salt and pepper and cook the onion until lightly golden, then add the whites and spinach, cook for another 5 minutes, until the tortilla is golden under. the tortilla and cook for another 5 minutes on the other side.
A serving of 4 cherry tomatoes (65 g) contains approximately 106 calories, 5 g of protein, 6 g of fat and 5 g of carbohydrates.
ingredients
Preparation mode
Wash the tomatoes and cut a small lid on the top, remove the pulp from the inside with a small spoon, being careful not to pierce the tomato. Fill the tomatoes with goat cheese.
In another bowl, combine the oil with the garlic, salt and pepper and place over the tomatoes. Plate with sliced basil leaves.
One serving of this gelatin with approximately 90 g (1/3 cup) contains approximately 16 calories, 1. 4 g of protein, 0 g of fat and 4 g of carbohydrates.
Ingredients (for 7 portions)
Preparation mode
Place the powdered gelatine in a bowl and pour the cup of hot water over it. Stir until the powder dissolves completely, then add cold water. Finally, place the fruit at the bottom of a glass container and add the gelatine to the fruit. Put in the refrigerator to cool until solidified.
This diet should not be prepared by pregnant or lactating women, as well as by children or adolescents, as they age. In addition, the elderly and people with kidney or liver problems should also avoid this type of diet, always following a diet designed by a nutritionist.