Discover what the low carb diet does to your body and understand how to lose weight by eating fewer “bad” carbohydrates and more proteins
Have you ever stopped to think about the amount of carbohydrates you consume during the day?
For those who don’t know what we’re talking about, this group of foods is largely made up of pasta, which, when made with white flour and refined sugar, does not bring any benefit to the body, other than glucose.
Of course, carbohydrates are necessary for the body, as they are what provide us with energy. But, as we learn from the low carb diet, which is becoming more and more famous on the internet and among celebrities, the best option is to include complex carbohydrates in your daily menu, such as sweet potatoes and brown rice. , with a low glycemic index, which allows glucose to be absorbed at a much slower rate.
That’s why the low carb diet opens a real war against bread, cookies, pasta, cakes and all foods that don’t add anything to your health.
Do you want to know what happens when you start replacing these delicious foods, but that don’t help at all?
You spend more time feeling full and start to lose weight in a healthy way, especially if you eat the correct amounts of fiber, vitamins and, of course, proteins along with complex carbohydrates.
Balance is everything
But anyone who thinks that to follow a low carb diet you need to cut out carbohydrates from your life is wrong. Contrary to what many people think, it is not healthy to lose weight without consuming this food group.
In fact, diets with daily “carbohydrate” consumption of less than 40% of the menu can have serious consequences for health.
According to nutrition experts, in low carb the secret to success is balance. Therefore, the perfect dish in this type of diet requires controlled amounts of carbohydrates and a greater, but selected, intake of quality fats and proteins.
Anyone who starts eating this way experiences a smaller change in insulin, the sugar present in the blood, and helps in the production of the hormone glucagon, which allows the body to use stored fat to generate energy.
On diets with a high glycemic index, on the other hand, this does not happen, as excess insulin inhibits glucagon production.
Why go on the low carb diet?
As we have tried to explain so far, the low carb diet improves not only the physique, but also the health and internal functioning of the body. Below, you can see in more detail other health benefits of this diet:
1. Prevented diabetes
The low carb diet prevents type 2 diabetes, which is acquired throughout life. This is because, with carbohydrates with a low glycemic index, such as those allowed in the diet, it is possible to control insulin in the body, making the body more resistant to it. Over time, this causes the body to need smaller amounts of this hormone to transport the same amount of glucose.
2. Greater satiety
Complex carbohydrates are rich in fiber. This prolongs digestion time, causes the body to absorb less glucose, reduces insulin spikes and maintains the feeling of satiety for longer.
3. Burning fat
As we have already mentioned, the low carb diet menu causes the body’s fat stores to be burned. This makes it easier to lose fat mass and increase lean mass.
Can everyone do the low carb diet?
Although it is a great method of weight loss and nutritional re-education, some groups of people cannot enter into this type of regime, at least not without nutritional and medical monitoring. Good examples of this are people with kidney, heart, liver problems and even diabetics.
According to experts, the low carb diet involves some risks if it is not designed correctly, such as a decrease in basal metabolism, which can make weight loss in the future much more complicated. This can happen because the body, if deprived of the amount of carbohydrates necessary for proper functioning, starts to use amino acids from muscles, for example, as fuel.
Not to mention that a lack of carbohydrates in the body can cause problems such as headaches, excessive sleeping or insomnia, slowness in acting and thinking, attention deficit, mood swings, constipation, tiredness, lack of energy and so on. against.
But another group of foods can also pose a major health hazard: proteins. If the amount consumed is excessive, the person is exposed to a greater risk of developing cancer, diabetes and osteoporosis. Not to mention the overload on the kidneys, caused by the gigantic amounts of macronutrients in the body.
What to eat on the low carb diet?
In general, to have good results with the low carb diet, in addition to ingesting the correct amounts of nutrients, you need to choose natural foods. Below are some tips on what you should consume during this weight loss process:
Most recommended foods
1. Greens and vegetables
Give preference to low-carb vegetables, such as zucchini, broccoli, cauliflower, chard, mushrooms, celery, cherry tomatoes, peppers, kale, watercress, asparagus, eggplant, spinach, cucumber, arugula and so on.
Pumpkin and sweet potatoes, for example, are usually included in the diet, but need to be consumed in moderation due to the large amount of carbohydrates they contain.
2. Fruits
Once again, some types of fruit are more beneficial than others due to their carbohydrate concentration. Bananas, papaya and fruits rich in fructose, for example, need to be consumed in moderation and, preferably, together with a source of fiber, such as chia, flaxseed and other types of oilseeds. In some cases, the pomace itself, like that of gossip, helps to reduce the speed at which the body will digest the carbohydrates present in the fruits.
On the other hand, avocado, strawberries, peach, melon and coconut are some of the fruits considered low carb.
3. Proteins
Meat, fish, eggs, milk and derivatives, soy and quinoa, for example, are considered great sources of protein in the low carb diet and help provide amino acids to the body, contribute to structural, motor, metabolic functions, collagen production, in the construction of muscle fibers, hormones, enzymes and even in the regulation of the body’s immunological functions.
But, in addition to moderate and personalized consumption according to each person’s needs, it is necessary to give preference to leaner proteins, such as skimmed milk, white cheeses, fish, chicken and, in the case of beef, for cuts such as duckling, fillet mignon and rump, for example.
4. Sources of fat
Extra virgin olive oil, nuts and avocado are good examples of sources of healthy, unsaturated fats recommended for a low carb diet.
These foods help prevent cardiovascular diseases, contribute to increasing good cholesterol and lowering bad cholesterol and reducing the risk of heart attack or atherosclerosis.
Foods that should be avoided
1. Fat proteins
Sausages rich in sodium, bacon, meat with skin, such as drumsticks, visible fat, such as cuts such as termite and picanha; There are some types of proteins that should be avoided by those who go low carb. They are sources of saturated fat and should not exceed 10% of the daily calories of a healthy diet.
2. Sources of saturated fats
As we have already said, saturated fat is present in fatty meats and sausages, but it can also be found in abundance in other types of processed foods.
Biscuits, even savory ones; snacks and all types of food made from palm oil or hydrogenated fat are on this list, in addition to being a type of trans fat.
For those who don’t know, these sources of fat increase the risk of overweight, obesity and the development of chronic diseases, such as cardiovascular diseases.
Beware of deceiving foods!
Whole-grain pasta, such as industrialized bread and pasta, are good examples of foods that seem healthy, but can sabotage a low-carb diet.
Despite containing more fiber, this type of food is not low carb, as are cereals such as brown rice, chickpeas, beans, lentils and so on.
They have a low glycemic index, provide slower digestion, but are very rich in carbohydrates and, therefore, should be consumed in moderation. So, don’t be fooled!
And then, did your head start to boil? Do you want to try to lose weight with the low carb diet? Before anything else, don’t forget to seek specialized help and don’t forget to tell us, in the comments, your experience regarding this subject. Combined?
Now, speaking of diets and weight loss, be sure to read: Egg diet promises to eliminate 14 kilos in 10 days.
Sources: My Life, Low Carb Life
