Low carb is a diet that limits the consumption of carbohydrates. As a result, it has shown great acceptance among people who need to control their glycemic indexes and those who want faster weight loss.
Its adoption, however, requires some care so that efforts are not in vain. It’s much more about developing new eating habits by restricting certain foods.
Keep reading and find out what you should know to follow the low-carb diet.
Contents
What is low carb?
Low carb, which can be translated as “low carbohydrate”, is a diet that uses few calories by restricting carbohydrate consumption . Due to its results, it found many sympathizers who became fans.
It is not a matter of eliminating carbohydrates as a food component, but of reducing them. Above all, low carb is characterized more as a nutritional strategy that induces the consumption of healthier and less caloric foods.
It is also a strategy because it aims to promote the consumption of foods that are preferably natural and characteristically low on the glycemic index. The proportional amount of carbohydrates that the individual will stop consuming will depend on the metabolism.
What are the benefits of this diet?
The low-carb diet aims to reduce the body mass formed mainly by deposited fats. However, it may be the right path for the person who needs to maintain control over their glycemic index.
People with diabetes should consider following a healthy diet. In this sense, see below the main benefits that low carb brings.
hunger control
Reducing carbohydrates and encouraging natural food, rich in fiber, promotes better bowel function. This increases satiety, that is, even after eating little, you can already feel a sense of satisfaction with the food ingested. The result is that you eat less.
Glycemic index control
When carbohydrate intake is limited, better baseline glycemic indices are achieved, as well as values for glycated hemoglobin. The person can get better results after at least one year of adopting the low-carb diet.
quick weight loss
In general, carbohydrate-restricting diets tend to take their weight-loss effects faster than fat-restricting. So, the lower availability of carbohydrates in the body induces the burning of fat for energy generation, leading to weight reduction even in cases of obesity.
Reduction in fluid retention
The greater presence of carbohydrates in the body’s cells induces water retention. Thus, restricting its presence in the body causes higher rates of water elimination to occur. As a result, it is often said that the low-carb diet “deflates the body”.
How to follow a low-carb diet?
When it comes to conducting your own initiatives and adapting your eating habits, there is no magic. Some precautions must be taken, especially food self-education work. See below the main measures that should be adopted.
Know what is permitted and what is not
Get into the habit of eating mindfully, that is, paying attention to what you are eating. The diversity is very large and therefore you must be aware of what is allowed and what should not be ingested to get the results you want.
Cut sugar and flour derivatives
Sugar and refined starch should be the first to draw your attention to the restriction that should be adopted. For example, among flour derivatives, dieters avoid foods made with refined white wheat flour.
Differentiate between good and bad carbs
Consider your restriction efforts, especially for carbohydrates that the body absorbs quickly. These are the “bad” ones because they cause a burst of insulin released into the bloodstream (high glycemic index). The “good” ones are low-glycemic carbs.
avoid the roots
Roots are structures that plants use to store energy in the form of carbohydrates. That is, if you are going to reduce the consumption of carbohydrates, you must reduce the consumption of roots and their derivatives. Remember, however, the “good” and “bad” and do not generalize.
use natural foods
The less processed the foods used, the easier it will be to control carbohydrate consumption. This is mainly because carbohydrates are cheaper and used without limits on the composition of most processed foods.
Want some tips and some recipes?
When talking about “good” and “bad” carbohydrates, the reference is mainly the glycemic index of the food. As a rule, whole grains are better than refined ones. In addition, here is a practical list to facilitate your initiatives.
“Good” carbs (complex, low-glycemic)
- whole Foods;
- sweet potato;
- oat;
- seeds;
- chestnuts.
“Bad” carbs (simple, high glycemic index)
- soft drinks;
- chocolate;
- sugar ;
- honey;
- sweets in general;
- refined flours;
- noodle;
- White rice.
Low Carb Crepioca recipe (for breakfast )
- 1 egg
- A spoonful of tapioca gum
- Add a spoonful of grated mozzarella cheese
- 1 spoon of cream cheese
- 1 slice of cheese of your choice
- salt and spices to taste
- Place the egg, tapioca, and grated mozzarella cheese on a deep plate. Mix until you form a homogeneous mass. If you want, add seasonings to your liking.
- Place the open dough in a skillet greased with olive oil. Expect to brown on one side, turn, and stuff with cream cheese and a slice of cheese.
- Close the tapioca, wait for the cheese to melt, and then serve.
Low Carb Egg Moqueca recipe (for a meal)
- 1 tbsp olive oil or ghee
- 1/2 chopped onion
- 1 clove of minced garlic
- 1/2 chopped bell pepper
- 1 chopped tomato
- 1 cup unsweetened homemade tomato sauce
- 4 eggs
- salt and spices to taste
- In a large skillet, brown the garlic and onions. Add the peppers and tomatoes and bring to a boil. Second, add the tomato sauce and let it thicken.
- With a spoon, open spaces in the sauce and put an open egg in each one. Cover the skillet, and lower the heat.
- Tempered to taste, choose the point of eggs, turn off, and serve.
As you can see, the low-carb diet can be very interesting and practical for people who need to control their glycemic index. Therefore, it is a popular option for those who want to lose weight faster.
