Low Carb Diet – What is it? How to make? Where to start?

The Low Carb Diet is a true ally for those who want to lose weight with health. As the name implies, in it the person considerably reduces the consumption of carbohydrates, especially simple carbohydrates, and increases the consumption of other healthier foods. How about knowing a little more about this lifestyle?

What is the Low Carb Diet?

In fact, the Low Carb Diet is not really a diet, but a lifestyle, a food reeducation. It can be done at any stage of life and, unlike common diets, which are usually harmful, the Low Carb Diet does not have major restrictions and does not have a deadline. It is very effective for weight loss .

In short, the Low Carb Diet consists of reducing the consumption of carbohydrates in the food routine. It is worth mentioning that decreasing does not mean eliminating, since carbohydrates provide energy for the body.

In this diet, I eat bread, pasta and tapioca, and the consumption of proteins, such as eggs, meat, fish and chicken, and good quality fats from olive oil, nuts and avocado, for example, is increased. Therefore, it is a wonderful, healthy food reeducation that gives results in the first week.

In addition, regular intake of fruits, vegetables and nuts, which are rich in antioxidants, vitamins and minerals, help to lower cholesterol, triglycerides and blood sugar levels, preventing diseases such as heart attack, diabetes and obesity.

When you decide to do the Low Carb Diet along with an exercise routine , the results are incredible. I know people who have lost 50 pounds doing Low Carb in 6 months without the addition of exercise.

What foods are allowed?

Common sense is the basis of the Low Carb Diet. There is nothing forbidden or required, but basically foods that are very high in carbohydrates are avoided. Here are some suggestions for allowed foods:

Vegetables in small amounts, such as lettuce, arugula, tomato, chayote, cauliflower.
Lean protein, especially skinless chicken or turkey.
Fish, preferably the fatty ones, such as salmon, tuna, trout, sardines;
Milk and dairy products, such as cheeses and yogurts.
Fresh and whole fruits, with skin and in small quantities, such as apple, lemon, kiwi, cashew, plum, guava, papaya.
Good fats like olive oil, coconut oil and butter.
Nuts, such as walnuts, almonds, Brazil nuts and peanuts.
Seeds in general – chia, flaxseed, sunflower, pumpkin and sesame seeds;
Beverages such as unsweetened coffee and teas. Water consumption is highly recommended – 2 to 3 liters daily.

What foods are not allowed?

The Low Carb Diet is not so restrictive and is easy to adapt. In general, avoid processed foods, in addition to those mentioned below:

Sugar: refined sugar, soft drinks, industrialized fruit juices, sweeteners, sweets.
Cereals: white rice, white pasta, farofa, couscous.
Dried fruits: raisins, apricots, plums.
Flours: tapioca, white wheat flour, all foods prepared with this flour – white bread, pancakes, cakes and cookies.

Advantages and how to get started

The Low Carb Diet offers great advantages:

Control hunger, as increased consumption of protein, fiber and fat promotes satiety for longer.
It helps with sleep regularity.
It helps in controlling diabetes as it regulates the blood sugar level.
Improve the functioning of the intestine, as it is a diet rich in fiber;
It is a great ally in weight loss .
Combat fluid retention.
Decrease blood cholesterol and triglyceride levels, as well as increase good HDL cholesterol, reducing the risk of cardiovascular disease.
It is possible to maintain the weight with more adequacy.

You can start the Low Carb Diet whenever you want. It is always interesting to consult a doctor or nutritionist, especially if you have any restrictions. It is important to organize your schedules, especially your meals, have the necessary foods always available and eliminate those that are not on the menu from your routine.

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