A low-carb diet involves reducing simple carbohydrates, such as white rice, pasta and bread, to compensate for this reduction it is advisable to increase the intake of proteins, such as meat and eggs, and healthy fats, found in foods such as avocados, chestnuts, olive oil and fish such as sardines and salmon.
This diet is very effective for weight loss, as metabolism works best with an increase in healthy proteins and fats, helping to reduce inflammation of the body and combat water retention.
- To start a low-carb diet.
- You should first remove simple carbohydrates from your diet.
- Such as sugar.
- White flour.
- White rice.
- Soft drinks.
- Sweets.
- And salty foods.
- In some cases.
- It may also be necessary to reduce good carbohydrates.
- Such as wholemeal bread.
- Oatmeal.
- Sweet potato and yum.
The amount of carbohydrates removed from your diet depends on your metabolism and the reduction should be gradual so that the body can gradually adapt to changes and avoid side effects such as headaches, dizziness or mood swings.
Snacks should include eggs, cheese, nuts, avocado, and coconut. You can balance these foods with 1 slice of whole wheat bread or a piece of fruit, for example. Lunch and dinner should consist primarily of salads, meat, and olive oil and may contain small amounts. carbohydrates such as brown rice or pasta, beans, squash, and potatoes.
Foods allowed on a low-carb diet are
In addition to being used for weight loss, this diet may also be recommended for the treatment of problems such as high cholesterol, diabetes, high triglycerides and high blood pressure, and is a great way to review prediabetes cases.
This diet means avoiding all foods that contain large amounts of carbohydrates. To make sure you choose good sources of nutrition, it is important to check food labels before purchasing products. However, here are some examples of foods to avoid:
An important tip is to avoid all kinds of processed foods, as they contain large amounts of carbohydrates, with special attention to natural products and fresh vegetables.
These foods can be consumed once or twice a day, balancing them with a healthy intake of proteins and fats:
In general, people who exercise regularly tolerate higher amounts of carbohydrates in their diet without gaining weight so easily.
It is also important to remember that, unlike the cereal diet, a low-carb diet allows for a small daily intake of carbohydrate-rich foods.
The following table shows an example of a low-carb diet for 3 days
When you follow a low-carb diet, you should drink 2 to 3 litres of water a day, as this diet is high in fiber, it’s also important to include healthy fats, so you should increase your intake of olive oil, chestnuts, peanuts, avocado, coconut and fish.
Following a low-carb diet brings health benefits such as:
The amount of carbohydrates in a low-carb diet varies depending on the individual’s needs and the amount of physical activity they perform, but carbohydrates should account for less than 40% of a low-carb diet’s caloric intake.
In general, the fewer carbohydrates the diet contains, the greater the potential for weight loss, but this reduction should always be done with the help of a nutritionist, as it can cause problems, such as mood swings, a weakened immune system and headaches.
A 100 g of these noodles contains approximately 59 calories, 1. 1 g of protein, 5 g of fat and 3 g of carbohydrates.
Ingredients
Preparation method:
Cut the zucchini along into sprigs of spaghetti. There are also special slicers that cut vegetables to look like spaghetti. In a frying pan, heat the coconut or olive oil and add the noodles to the zucchini. start softening Season with salt, garlic and black pepper. Remove the pan from the heat and add the meat and tomato sauce or pesto and stir.
An 80-gram serving (1/4 of the Spanish tortilla) contains about 107 calories, 4 g of protein, 9 g of fat and 2. 5 g of carbohydrates.
INGREDIENTS
Preparation method:
Put the spinach leaves in a frying pan, cover and hold over medium heat until withered uncovering and stirring occasionally, then remove the pan and let stand for a few minutes on a plate.
In the same pan, add a splash of olive oil, onion, chives, salt and pepper, and cook the onion until lightly browned. Then add the egg whites and spinach, cook for another 5 minutes, until the Spanish omelette is well browned underneath. Turn the potato omelette over and cook for another 5 minutes on the other side.
A 4-packed cherry tomatoes (65 g) contains approximately 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 lid on top, remove the pulp from the inside with a small spoon, taking care not to cut the skin off the tomato. Fill the tomatoes with goat cheese.
In another bowl, combine the olive oil with the garlic, salt and pepper and pour the dressing over the tomatoes and place the sliced basil leaves on top.
One serving of this 90 g (1/3 cup) gelatin contains approximately 16 calories, 1. 4 g of protein, 0 g of fat and 4 g of carbohydrates.
Ingredients (for 7 portions)
Preparation method
Put the gelatin powder in a bowl and add the cup of hot water, stir until the powder is completely dissolved, then add the cold water, finally place the fruit at the bottom of a glass container and add the gelatine to the fruit. Then place the container in the refrigerator to cool and harden.