According to
the Diabetes Organization of the United Kingdom, the Low Carb diet is a diet
where there is a reduction in the consumption of carbohydrates, with less than
130 g of this macronutrient per day. Since this amount of carbohydrates
represents only 26% of the energy needed by the body, the rest should be
provided by the consumption of good fats and proteins.
Beyond this
diet, there is another one, known as the ketogenic diet, in which the amount of
carbohydrates ingested is even lower, being between 20 and 50 grams per day,
which causes the body to enter a state known as "ketosis", in which
it starts using fats as the main source of energy, instead of carbohydrates.
However, this diet is very restrictive and is indicated only for some cases.
Understand better how the ketogenic diet is and when it can be indicated.
The Low Carb
diet is very efficient to lose weight because the metabolism starts working better
with the increase of proteins and good fat in the diet, also helping to reduce
the inflammation in the body and fight the retention of liquids.
Health
Benefits
Following a Low Carb diet can bring several health benefits such as:
- Conferring greater satiety, as the increased consumption of protein and fats staves off hunger for longer.
- Regulating and controlling the levels of cholesterol and triglycerides, as well as increasing the good HDL cholesterol, reducing the risk of cardiovascular diseases.
- Helping to control diabetes by regulating the level of sugar in the blood.
- Improve bowel function, by containing more fiber-rich foods.
- Favoring weight loss, due to the reduction of calories, increased amount of fiber and blood glucose control.
- Combat fluid retention, by stimulating the production of urine, eliminating excess fluid accumulated in the body.
Anyway, to do
this kind of diet safely it is very important to have the guidance of a
nutritionist, since the calculation of carbohydrates varies according to each
person's needs and background. In addition, the nutritionist can also help you
recognize the amount of carbohydrates present in each food, so as not to exceed
the established daily limit.
How to
Do the Low Carb Diet
In order to
follow the Low carb diet, you must especially remove simple carbohydrates from
your diet, such as sugar, refined flour, soft drinks, and sweets. In addition,
and depending on the amount of carbohydrate you are trying to achieve, you may
also need to restrict the consumption of complex carbohydrates, such as bread,
oatmeal, rice or noodles, for example.
The amount of
carbohydrate that should be eliminated from the diet varies according to one's
metabolism. A "normal" diet is usually high in carbohydrates,
including about 250 g daily, and that's why the Low Carb diet must be done
progressively, so that the body gets used to it and no side effects appear,
such as headaches, dizziness or mood changes.
It is important
to eat this diet with 3 main meals and 2 snacks, to allow the consumption of
small portions of food throughout the day, reducing the feeling of hunger.
These snacks should include eggs, cheese, nuts, avocado, and coconut, for
example. Lunch and dinner should be rich in salad, protein, and olive oil, and
may have only a little bit of carbohydrates.
Allowed
Foods
The foods eaten
in the Low Carb diet are:
- Fruits and vegetables in small quantities, preferably raw, with peel and pomace, to increase the amount of fiber and improve the feeling of satiety.
- Lean meats, especially turkey or chicken, without skin.
- Fish, preferably the fattiest as salmon, tuna, trout or sardines.
- Eggs and cheese.
- Olive oil, coconut oil and butter.
- Brazil nuts and peanuts, Walnuts, almonds, hazelnuts.
- Seeds in general, such as sunflower, sesame, chia, flaxseed.
- Coffee and tea without sugar.
In the case of
cheese, milk, and yogurt, it is important to correctly control the quantities.
Milk can be replaced by coconut or almond milk; whose carbohydrate content is
much lower. It is also important to follow the Low Carb diet with 2 to 3 liters
of water per day.
Foods
Allowed in Moderation
Some foods have
a moderate portion of carbohydrates that, depending on the daily carbohydrate
goal, can be included, or not, in the diet. Some examples include lentils,
potatoes, rice, sweet potatoes, yams, whole wheat bread, and pumpkin.
In general,
people who are physically active regularly tend to tolerate more carbohydrates
in their diet, without gaining weight so easily.
Amount
of Carbohydrates in Food
Vegetables
- Spinach 0,8 g
- Chicory 2,9 g
- Lettuce 0,8 g
- Zucchini 3,0 g
- Celery 1,5 g
- Onion 3,1 g
- Broccoli 1,5 g
- Tomato 3,1 g
- Cucumber 1,7 g
- Cauliflower 3,9 g
- Rucola 2,2 g
- Cabbage 3,9 g
- Watercress 2,3 g
- Carrot 4,4 g
Fruit
- Avocado 2,3 g
- Orange 8.9 g
- Raspberry 5,1 g
- Papaya 9,1 g
- Strawberry 5,3 g
- Pear 9,4 g
- Melon 5,7 g
- Mulberry 10,2 g
- Coconut 6.4 g
- Cherry 13,3 g
- Grapefruit 6 g
- Apple 13,4 g
- Tangerine 8,7 g
- Bilberry 14,5 g
Other
Foods
- Skim milk 4,9 g
- Mozzarella cheese 3,0 g
- Natural yogurt 5,2 g
- Lentils 16.7 g
- Butter 0.7 g
- Potato 18.5 g
- Pumpkin 1.7 g
- Black beans 14 g
- Coconut milk 2.2 g
- Boiled rice 28 g
- Yam 23.3 g
- Sweet potatoes 28.3 g
- Brown rice 23 g
- Peanuts 10.1 g
Forbidden
Food
In this diet it is important to avoid all foods with a high amount of carbohydrates. Thus, a good option is to check the food label before eating it. However, some examples of the types of food that must be avoided are:
- Sugar: including foods such as soft drinks, industrialized fruit juices, sweeteners, candy, ice cream, cakes and cookies.
- Flour: wheat, barley, or rye, and foods such as bread, crackers, snacks, and toast.
- Trans fats: packaged potato French fries, frozen ready meals and margarine.
- Processed meats: ham, turkey breast, sausage, frankfurter, salami, mortadella, bacon.
- Other: white rice, white pasta, farofa, tapioca and couscous.
Thus, an
important tip is to try to avoid all kinds of industrialized products, since
they usually contain a high concentration of carbohydrates, giving preference
to natural products and fresh vegetables.
3 Day
Low Carb Diet Menu
an example of a
3-day menu for the Low Carb diet:
Day 1
- Breakfast: 120 g of natural yogurt + 1 slice of
whole wheat bread with 1 slice of mozzarella cheese + 1 tablespoon of mashed
avocado.
- Snack: Coffee without sugar with 100 mL of
coconut milk + 20 units of almonds.
- Lunch: 100 g of zucchini noodles with 120 g
of ground meat + 1 lettuce salad with 25 g of carrots and 10 g of onions, with
1 spoon (dessert) of olive oil.
- Afternoon
snack: 1 cup of
gelatin with strawberry.
- Dinner: spinach omelet prepared with: 2
eggs, 20 g onion, 1 tablespoon olive oil, 125 g spinach, salt and pepper.
- Amount
of carbohydrates: 60 grams.
Day 2
- Breakfast: 120 g of natural yogurt with 1
tablespoon of chia seeds + 5 nuts.
- Snack: 120 g of natural yogurt with 1
tablespoon of chia seeds + 5 nuts.
- Lunch: 120 g of salmon with 2 tablespoons
of brown rice + 1 cup of mixed vegetables (bell peppers, carrots, zucchini,
eggplant and broccoli) + 1 tablespoon of olive oil.
- Afternoon
snack: Vitamin of 100
g of avocado with 1 tbsp (tablespoon) of chia seeds and 200 mL of coconut milk.
- Dinner: 1 eggplant (180 g) stuffed with 100
g of tuna + 1 tablespoon of parmesan cheese, au gratin.
- Amount
of carbohydrates: 54 grams.
Day 3
- Breakfast: 1 cup of coffee with 100 mL of
unsweetened coconut milk + 1 slice of whole wheat bread with 25 g of smoked
salmon + 1 tablespoon of mashed avocado.
- Snack: 1 medium-sized tangerine + 10
almonds.
- Lunch: 120 g of chicken breast + ½ cup of
pumpkin puree + lettuce salad + 1 medium tomato + 10 g of onion + 1/3 of
avocado in cubes, seasoned with 1 spoon (dessert) of oil and vinegar.
- Afternoon
snack: 1 glass of
green juice prepared with 1 leaf of cabbage, ½ lemon, 1/3 cucumber, 100 mL of
coconut water and 1 spoon (dessert) of chia.
- Dinner: 1 small red bell pepper (100 g)
stuffed with 120 g of ground beef with 1 spoonful of parmesan cheese, baked au
gratin.
- Amount
of carbohydrates: 68 grams.
The amounts
included in the menu should vary according to age, gender, level of physical
activity, and history of disease. Therefore, the ideal is to always consult a
nutritionist for a complete evaluation and a nutritional plan suitable to the
needs of each person.
Low
Carb Recipe Options
Some recipes to
include in the Low Carb diet are:
1.
Zucchini Noodles
A 100-gram
serving of this noodle has about 59 calories, 1.1 g of protein, 5 g of fat, and
3 g of carbohydrates.
Ingredients
- 1 small zucchini cut into thin strips
- 1 tbsp olive oil or coconut oil
- Ground black pepper and sea salt to taste
Preparation
Slice the
zucchini lengthwise into spaghetti noodle shapes. There are also special
slicers that cut the vegetables into the spaghetti shape. In a frying pan, heat
the coconut oil or olive oil and place the zucchini strips. Simmer for 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 sauce or
pesto.
2.
Spinach Tortilla
An 80-gram serving (¼ tortilla) provides approximately 107 calories, 4 g protein, 9 g fat, and 2.5 g carbohydrates.
Ingredients
- 550 g spinach or chard leaves
- 4 egg whites lightly beaten
- ½ onion, chopped
- 1 spoonful of chopped chives
- Pinch of salt and pepper
- Olive oil
Preparation
Place the
spinach leaves in a frying pan, cover and keep them over a medical heat until
they wilt, uncovering and stirring from time to time. Then, remove from heat
and let it rest for a few minutes on a plate.
In the same skillet,
add a drizzle of olive oil, the onion, the chives, salt, and pepper, and let
the onion cook until lightly browned. Then add the egg whites and spinach, and
cook for another 5 minutes, until the tortilla is golden underneath. Turn the
tortilla over and cook for another 5 minutes on the other side.
3. Stuffed
Cherry Tomatoes
A serving of 4 cherry tomatoes (65 g) have about 106 calories, 5 g protein, 6 g fat, and 5 g carbohydrates.
Ingredients
- 400 g cherry tomatoes (24 tomatoes approx.)
- 8 tbsp (150 g) goat cheese
- 2 tbsp. olive oil
- 1 clove of crushed garlic
- Salt and white pepper to taste
- 6 basil leaves (for serving)
Preparation
Wash the
tomatoes and cut a small lid on the top, remove the pulp from the inside using
a small spoon, being careful not to pierce the tomato. Fill the tomatoes with
the goat cheese.
In a separate
bowl, mix the olive oil with the garlic, salt and pepper and pour over the
tomatoes. Serve with the sliced basil leaves.
4. Strawberry and Fruit Gelatin
A portion of this jelly with about 90 g (1/3 cup) has approximately 16 calories, 1.4 g protein, 0 g fat and 4 g carbohydrates.
Ingredients
(for 7 servings)
- ½ cup chopped strawberries
- ¼ cup chopped apple
- ¼ pear, chopped;
- 1 cup hot water
- 1 sachet of strawberry gelatin powder (sugar-free)
- ½ cup cold water
Preparation
Place the
gelatin powder in a bowl and pour the cup of hot water over it. Mix until the
powder is completely dissolved, then, add cold water. Finally, place the fruit
in the bottom of a glass container and add the gelatin over the fruit. Place in
the refrigerator to chill until it solidifies.
Who Should
Not Do This Diet?
This diet should not be done by pregnant or breastfeeding women, as well as children or teenagers, since they are in the growth phase. In addition, the elderly and people with kidney or liver problems should also avoid doing this kind of diet, always following a diet designed by a nutritionist.