Learn more about the lowcarb diet.
Who wants to lose weight can count on several alternatives and options of diets and weight loss programs. Among the various types of diets that exist, some end up gaining prominence in the media and sometimes become a source of controversy. The lowcarb diet is one of them. Loved by some people, questioned by others, this diet has followers around the world.
Contrary to what many think, this diet is not recent, having been used since the 19th century to treat obesity and to treat diabetes.
In the 20th century, it was disseminated through the books of Dr. Robert Atkins, who introduced the concepts of this diet in the modern era, being followed by other experts.
How the lowcarb diet works
The lowcarb diet basically consists of restricting the consumption of carbohydrates, such as grains, pasta, breads and cakes.
In order to have a basis for comparison, the traditional nutritional guidance proposes that the normal diet should consist of 50 to 55% of carbohydrates. In the lowcarb diet, it is proposed to consume carbohydrates in a proportion between 45% to 5%.
Carbohydrates are the body’s fuel, whose glucose provides energy for daily activities and for the general functioning of the body. When we consume too much carbohydrate, more than the body needs, glucose present in it is stored as fat.
The lower consumption of carbohydrates and the ingestion of carbohydrates with a low glycemic index makes the body maintain its insulin levels stable, causing the release of a hormone known as glucagon. Glucagon transforms the fat stored in the body back into energy, enabling its consumption.
Therefore, when decreasing the consumption of carbohydrates, the tendency is that the body uses the reserves of body fat to supply the need for energy, promoting weight loss.
What to eat
This diet is based on the consumption of vegetables and legumes in large quantities, as well as meat, eggs and cheese.
But not all vegetables are released. Pumpkin, sweet potato, carrot and potato are allowed with reservations, only for those who do not want to lose a lot of weight.
Use and abuse green leaves, such as watercress, kale, spinach and lettuce. Include asparagus, heart of palm, radish, okra and tomato for a colorful meal.
Fruits have high concentrations of carbohydrates due to fructose and should be avoided in the first weeks. They can enter the few in the course of the diet. Strawberries, avocados, peaches and coconut are the most suitable
Protein-rich foods can be eaten without fear. Meat, fish, eggs, milk and dairy products, soy, quinoa and other protein grains are super recommended. Oilseeds such as almonds, pistachios, macadamias and nuts can be consumed in moderation.
Other high-fat foods such as olive oil and coconut oil can be consumed and used in preparations, as well as butter.
It is also indicated the consumption of carbohydrates with low glycemic index, that is, foods in which the absorption of glucose occurs slowly. Fiber consumption is also encouraged in the lowcarb diet.
What is forbidden to eat
There are some foods that should not be eaten at all. Which grains and cereals that contain gluten, such as wheat, rye, corn and barley cannot be consumed.
Foods such as whole-grain breads and pastas and cereals such as brown rice, lentils and beans have a low glycemic index, but have a very large amount of carbohydrates and should not be eaten on a lowcarb diet.
In addition, refined sugar must be cut entirely. No soft drinks, fruit juices, sweets and ice cream.
Processed and processed foods are also out, as well as light and low-fat products. These products have a lot of carbohydrates.
Proteins like bacon, sausage, ham, chicken with skin and fatty meats should also be avoided, as they have high concentrations of saturated fats, which are harmful to the heart.
Pros and cons
The diet has some benefits for the body. It promotes weight loss by decreasing the consumption of carbohydrates and provides a feeling of satiety, promoted by the increased consumption of proteins, fibers and fats.
The reduction of carbohydrates also reduces the levels of glucose insulin in the blood, being very beneficial for people at risk of diabetes or who are already diagnosed with the disease.
Other benefits of the diet are the decrease in triglyceride levels, the decrease in carbohydrates and sugars, the drop in blood pressure and the increase in good cholesterol (HDL) in the blood, caused by the consumption of good quality fat and a diet rich in lean proteins .
However, not everything is flowers. Although the diet provides a feeling of satiety, cutting back on carbohydrate consumption causes a drop in energy. Tiredness and weakness are very normal in the early days.
Another point of this diet is that it should not be kept for long, as carbohydrates are essential for healthy nutrition. The ideal is that they are gradually reintroduced into the diet after the end of the diet. It is not necessary to return to the level of previous consumption, but it is necessary to increase consumption after weight loss.
It is also important to note that there may be a decrease in basal metabolism caused by the sudden reduction in carbohydrates in the diet. This can make it harder to lose weight in the future.
Types of lowcarb diets
There are some variations of this diet, each with some different guidelines, but all are based on decreasing carbohydrate consumption.
- Atkins diet: created by Dr. Atkins in 1970 is based on four phases.
- Ketogenic diet: is the one that most restricts the consumption of carbohydrates.
- Paleolithic diet: seeks to replicate human food during the cave period.
- Slow-carb: suitable for people who don’t want to worry about too many rules.
Each has its particularities and will be more suitable according to the goals of loss and weight and lifestyle of people. Each has its particularities and will be more suitable according to the goals of loss and weight and lifestyle of people. Want to know more about it? Leave your comments and share on social networks with your friends.