The Low Carb Diet is based on a reduction in the consumption of simple carbohydrates in food such as white rice, pasta and bread. To compensate for the reduction in carbohydrate, one should increase the intake of proteins such as meats and eggs, and good fats, which are present in foods such as avocados, nuts, olive oil and fish such as sardines and salmon.
This diet is very effective for weight loss because metabolism works best with increased protein and good fat in the food, helping to reduce inflammation in the body and fight against fluid retention. See which foods are high in carbohydrates.
How to Make the Low Carb Diet
To make the low carb diet, one should especially withdraw simple carbohydrates from the food such as sugar, white flour, white rice, soft drinks, sweet and savory. In addition, in some cases it may also be necessary to restrict the consumption of good carbohydrates such as brown bread, oats, sweet potatoes and yams.
The amount of carbohydrate that should be eliminated from the diet varies according to the metabolism of each one, and must be done progressively so that the body is well-established and there are no side effects such as headaches, dizziness and changes in mood .
Snacks should include foods such as eggs, cheeses, nuts, avocado and coconut, and can be balanced with 1 slice of bread or 1 fruit, for example. Lunch and dinner should be rich in salad, meat and olive oil, and may have a little carbohydrate such as rice or pasta, beans, squash and potatoes. See recipes for low carb snacks.
Foods allowed
The foods allowed in the Low Carb diet are:
- Fruits, vegetables and legumes;
- Meat, chicken and fish;
- Cheeses;
- Eggs;
- Olive oil, coconut oil and butter;
- Nuts, almonds, hazelnuts, Brazil nuts;
- Seeds in general, such as chia, flaxseed, sunflower and sesame;
- Coffee and sugar-free teas;
- Water, from 2 to 3 liters per day.
In addition to being used for weight loss, this diet is also indicated to treat problems like high cholesterol, diabetes, high triglycerides and high blood pressure.
Forbidden foods
In this diet it is important to avoid all foods that have a high amount of carbohydrates. That way, a good option is to check the food label before consuming. However, some examples of the types of foods that should be avoided are:
- Sugar : including foods such as soft drinks, fruit juices, sweeteners, sweets, ice creams, cakes and biscuits;
- Cereals, such as wheat, barley or rye, and foods such as bread, biscuits, savory, toast;
- Trans fats : packaged potato chips, frozen ready meals, margarines;
- Processed meats: ham, turkey breast, sausage, sausage, salami, mortadella, bacon;
- Others: white rice, white pasta, farofa, tapioca and couscous.
Thus, an important tip is to try to avoid all kind of industrialized products since they usually contain a high concentration of carbohydrates, giving preference to fresh natural products and vegetables.
Food allowed in moderation
These foods can be consumed 1 to 2 times a day, balancing with the consumption of proteins and good fats:
- Wholemeal bread ;
- Grains : brown rice, whole noodles, corn, beans, lentils, chickpeas;
- Milk and yogurt ;
- Tubers : potatoes, sweet potatoes, yams, cassava and cassava.
In general, people who practice physical activity regularly usually tolerate higher amounts of carbohydrate in the diet, without gaining weight so easily.
Low Carb Diet Menu
The following table shows a 3-day example of the Low Carb diet.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 2 fried eggs with cheese + 1 teaspoon sesame + sugar-free coffee | 1 cup sugar-free coffee + 2 scrambled eggs with tomatoes and basil | sugarless tea + 1 slice of low carb bread with cheese and a string of olive oil |
| Morning snack | 1 apple + 7 cashew nuts | 1 glass of green juice with cabbage, pineapple, lemon and 1 tablespoon of chia | 1 crushed banana + 1 tablespoon peanut butter |
| Lunch dinner | zucchini spaghetti + 120g of meat + raw green salad with olive oil | fillet of salmon + vegetables, sautéed with olive oil | pumpkin puree + 130g pork loin + braised cabbage with olive oil |
| Afternoon snack | sugar-free coffee + vegetable omelet made with 2 eggs | unsweetened tea + 1 slice of low carb bread with peanut paste | avocado vitamin with chia and vegetable milk |
To follow the diet Low carb should drink 2 to 3 liters of water per day, as this is a diet rich in fiber. In addition, it is also important to include in the daily diet the good fats, increasing the consumption of olive oil, nuts, peanuts, avocados, coconuts and fish. See examples of low carb breakfast to include in the diet.
Benefits of Low Carb Diet
Following a low carb diet brings health benefits like:
- Give more satiety, because the increase in the consumption of proteins and fats removes the hunger for longer;
- Lower levels of cholesterol and triglycerides;
- Increase good cholesterol;
- Help control diabetes;
- Improve bowel function by containing more whole foods;
The amount of carbohydrates in the low carb diet varies according to the individual's need and the level of physical activity practiced, but carbohydrates should constitute less than 40% of the calories in the diet.
In general, the less carbohydrate in the diet, the greater the stimulus for weight loss, but it is recommended that the reduction of carbohydrates be done with the follow-up of a nutritionist, as it can cause problems such as mood swings, immunity and headaches.
Low Carb Recipe for Zucchini Noodles
Ingredients:
• 1 small zucchini cut into thin strips
• 1 teaspoon of coconut oil or olive oil
• Sea salt and ground black pepper, to taste
Method of preparation:
Spread the zucchini on its length in the form of spaghetti noodles. There are also special slicers that cut the vegetables in the form of spaghetti. In a frying pan, heat the coconut oil or the olive oil and place the strips of zucchini. 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.
Check out these and other tips in the following video:
