The low-carb diet is defined by the UK Diabetes Organization as a diet from which there is a reduction in carbohydrate consumption in the diet, consuming less than 130 g of carbohydrates per day, as is the case, approximately 26% energy. . All other calories should be provided by consuming fats and proteins.
In addition, a diet containing between 20 and 50 grams of carbohydrates is considered a ketogenic diet because it is very low in carbohydrates (very low in carbohydrates) and the body enters a process called ketosis, where it uses fats as the main source of energy. See what sets it apart from the ketogenic diet.
- This diet can be effective enough to reduce weight.
- As the body works better.
- And it also helps reduce inflammation in the body.
- Control blood sugar.
- And fight water retention.
See what the low-carb diet is all about in the video below
The low-carb diet offers several health benefits, including:
In order to carry out this low-carb diet, the advice of a nutritionist is important, since the calculation of carbohydrates will vary according to the needs of the person, it is also necessary to know how many carbohydrates a food provides, so that the person does not exceed the amount of carbohydrates stipulated.
To eat a low-carb diet it is necessary to remove from your daily diet particularly simple carbohydrates, such as white sugar, brown sugar, refined flours, white rice, soft drinks, sweets and treats, in addition, depending on the amount. carbohydrates that you can include in your diet, you may need to limit the amount of carbohydrates you eat, such as vegetables, bread and pasta.
The amount of carbohydrates to be removed from the diet varies from person to person and should be tailored to your needs. A high-carb diet usually includes more than 250 gy provides between 45 and 60% of the body’s energy, for this reason the reduction should occur gradually, so that the body gets used to side effects such as headaches, moods and mood swings.
It is important that during this diet 3 main foods and 2 snacks are included, in this way it is possible to consume small portions of food several times a day, thus reducing the feeling of a hamburger. These snacks should include foods like eggs, cheeses, avocado, and coconut nuts. Lunch and stage should contain packaged raw or cooked protein and olive oil, plus a small serving of carbohydrates.
Foods allowed in the low-carb diet are
For the child, daycare and yogurt may include corner control. Lick could be replaced by a coconut or almond lick, for example, containing fewer carbohydrates and much less. It is important to follow the low-carb diet to drink between 2 and 3 liters of water a day.
Some foods contain a moderate ration of carbohydrates, depending on the amount of carbohydrates that may have been reopened for some time, not including them, such as lentils, potatoes, potatoes, vegetables, rice, whole wheat and pumpkin.
In general, people who regularly perform physical activity only tolerate higher levels of carbohydrates in the diet without gaining weight so easily.
On the table, the suite changes certain foods and the amount of carbohydrates they contain for every 100 grams of food:
He knows which foods are high in carbohydrates
In this diet it is important to avoid all foods that have a high level of carbohydrates, for this reason you should consult the nutritional label of the food before ingesting it. Some examples of foods to avoid:
An important tip is to try to avoid all kinds of industrialized products, as they normally contain a high concentration of carbohydrates, preferring natural foods and possibly less processed foods.
The table continues with an example of 3 days of low-carb diet
The songs included in the menu vary depending on age, gender, physical activity and whether there are any patients associated with it, as it is ideal to help a nutritionist complete a complete assessment and develop a nutritional plan tailored to your needs.
See some examples of low carb kids.
Recipes that can be prepared low in carbohydrates include
A 100 gram serving of this paste provides 59 calories, 1. 1 g of protein, 5 g of fat and 3 g of carbohydrates.
Ingredients: 1 small pumpkin cut into thin strips; ?1 coconut olive oil accepted; ?Sea salt and ground to taste.
Preparation method
Cut the pumpkin wide (spaghetti type) or you can also use special knives that cut vegetables into spaghetti. In a warm coconut or olive oil and place the pumpkin strips. Sauté the calabacon sauce for 5 minutes for 5 minutes, with salt, help and pepper. Remove the stove and add the desecrated meat and natural tomato sauce or pesto sauce.
An 80-gram (1/4 tortilla) serving of this spinach tortilla provides 107 calories, 4 g of protein, 9 g of fat and 2. 5 g of carbohydrates.
ingredients
Preparation method
Place the spinach leaves in a colander, cover and keep the medium amount of cooking that continues and works, uncovers and turns from time to time. Once there are ready to remove the smoke and let it rest.
Elsewhere, add the olive oil and add the onion, salt, pepper and pepper, add the egg and spinach and cook for 5 minutes until in trouble, flip the tortilla and cook for another 5 minutes.
A serving of 4 cherry tomatoes (65 g) provides 106 calories, 5 g of protein, 6 g of fat and 5 g of carbohydrates.
ingredients
Preparation method
Wash the tomatoes and cut a small cap on top, remove the pulp very carefully not to break them, remove the tomatoes with goat cheese.
In a bowl, combine the olive oil with the axe, salt and pepper to wash the tomatoes, garnish with a set of basils cut into strips.
A 90 g (1/3 cup) serving of gelatin provides 16 calories, 1. 4 g of protein, 0 g of fat and 4 g of carbohydrates.
Ingredients (7 portions)
Preparation method
Cut the fruit into thin leaves and set to set. Heat 1 bowl of water and add to gelatin, stir to dissolve and add 1/2 cup of cold water. Place in a glass container or individual fruit containers at the bottom of the container, add the gelatine. Place in refrigerated containers until hardened. See some worthy low carbs.
This diet should not be performed by women who feel ashamed during the lactation period, in adolescents because they are growing and in older adults, in addition, it should also be implemented by people with kidney or liver problems.