How to Diet Low Carb

The low carb diet also called the low carb diet is based on the reduction of carbohydrate intake in food such as white rice, pasta, and bread. Therefore, to compensate for the reduction in carbohydrates, it is necessary to: increase the consumption of proteins such as meat and eggs; increase the consumption of good fats, which are present in foods such as avocado, nuts, chia seeds, flaxseed, coconut, olive oil and fish such as sardines and salmon; and perform physical activity at least 3 times per week type walk.

This diet can be quite efficient to lose weight since the metabolism manages to work better with the increase of proteins and good fats, also helping to reduce the inflammation of the body and combat fluid retention. In addition to this, it is important to remember that to do the diet it is not necessary to completely eliminate carbohydrates from the diet. See what carbohydrate foods are.

How to Make The Low Carb Diet

To make the low carb diet, you should especially remove simple carbohydrates from daily food such as sugar, refined flours, white rice, soft drinks, sweets, and goodies. In addition to this, in some cases, it may also be necessary to restrict the consumption of good carbohydrates such as whole-wheat bread, oatmeal, sweet potatoes, and yams.

The amount of carbohydrates that must be eliminated from the diet varies according to the metabolism of each one and must be done progressively so that the body gets used and no side effects such as headaches, dizziness and mood alterations appear.

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 contain raw or cooked salad, protein, and olive oil, and may have some carbohydrates such as brown rice or pasta, beans, pumpkins, and potatoes. See recipes for low carb snacks.

Food Allowed

The foods allowed in the Low Carb diet are:

• Fruits and vegetables in small quantities;
• Low-fat meat, skinless chicken and fish;
• White cheeses;
• Eggs;
• Olive oil, coconut oil, and butter;
• Walnuts, almonds, hazelnuts, merely;
• Seeds in general, such as chia, linseed, sunflower and sesame seeds;
• Coffee and teas without sugar;
• Water 2 to 3L per day.

This diet can be made at any age, being also indicated to treat problems such as high cholesterol, diabetes, compulsion to eat sweets and obesity. It is possible to use the stevia sweetener to sweeten since it comes from a natural plant.

Foods Allowed in Moderation

These foods can be consumed 1 to 2 times per day, and must be balanced with the consumption of good proteins and fats:

• Whole wheat bread ;
• Grains such as brown rice, brown pasta, lentil, chickpea, and corn;
• Skim milk and yogurt ;
• Tubers such as sweet potatoes, potatoes, yams, and cassava.

In general, people who exercise regularly tend to tolerate higher amounts of carbohydrates in the diet without gaining weight so easily.

Forbidden Food

In this diet, it is important to avoid all foods that have a high amount of carbohydrates. In this way, a good option is to consult the nutritional label of the food before consuming it. However, some examples of foods that should be avoided are:

• Sugar: soft drinks, pasteurized fruit juices, sweeteners, sweets, ice cream, cakes, cakes, and cookies are included here;
• Cereals such  as wheat, barley or rye which are present in foods such as bread, crackers, and toast;
• Trans fats: packaged fries, ready-to-eat pre-cooked meals, margarines of industrial origin;
• Processed meats: turkey breast, sausage, salami, mortadella, bacon, ham;
• Others: white rice, pasta, couscous, cornmeal. 

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 biological products, whenever possible.

Low Carb Diet Menu

The table below shows a 3-day example of a low carb diet:

It is important to accompany the Low carb diet to drink 2 to 3 Liters of water daily since it is a high fiber diet. In addition to this, it is important to include good fats in the daily diet such as olive oil, nuts, avocado, coconut, and fish. See examples of low carb breakfasts.

Benefits of the Low Carb Diet

Following a low carb diet brings health benefits such as:

• Increased feeling of satiety, as the increase in protein and fat consumption delays hunger for longer;
• Lowers cholesterol and triglyceride levels;
• Increase good cholesterol;
• It helps to control diabetes;
• Improves the functioning of the intestine, because it contains more whole foods;

The amount of carbohydrates in the diet Low carb varies according to the need of the individual and the level of physical activity, but these should constitute less than 40% of the calories in the diet. See what the difference is with the ketogenic diet.

In general, the less carbohydrate there is in the diet, the greater the stimulus for weight loss, but it is recommended that the reduction of carbohydrates be done with the accompaniment of a nutritionist so that a nutritional plan is made according to the needs individual, as it can cause problems such as mood disorders, lower the immune system and generate headaches.

Low Carb Recipes 

Some recipes that can be prepared low in carbohydrates are:

1. Zucchini Spaghetti

A 100 gram serving of this pasta provides 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 tsp coconut oil or olive oil; 
• Sea salt and ground pepper to taste. 

Preparation Mode

Cut the zucchini lengthwise (spaghetti type) or you can also use the special cutters that cut the vegetables in the shape of spaghetti. Heat the coconut oil or olive oil in a pan and place the zucchini strips. Sauté for 5 minutes or until the zucchini begins to soften. Season with salt, garlic and pepper. Remove from the burner and add the desired meat and the natural tomato sauce or pesto sauce.

2. Spinach Omelette

An 80 gram (1/4 tortilla) serving of this spinach tortilla provides 107 calories, 4 g of protein, 9 g of fat and 2.5 g of carbohydrates.

Ingredients

• 550 grams of spinach or chard leaves;
• 4 lightly beaten egg whites;
• 1/2 diced onion;
• 1 tablespoon chives;
• A pinch of salt and pepper;
• Olive oil

Preparation Mode

Place the spinach leaves in a pan, cover and keep over medium heat until cooked and wilt. Uncovering and stirring occasionally. Once ready remove from heat and let stand.

In another pan place the olive oil and add the onion, chives, salt, and pepper to brown. Add the egg and spinach and cook for 5 minutes until golden brown. Flip the tortilla and cook for 5 more minutes.

3. Stuffed Cherry Tomatoes 

A serving of 4 cherry tomatoes (65 g) provides 106 calories, 5 g of protein, 6 g of fat and 5 g of carbohydrates.

Ingredients

• 400 g of cherry tomatoes (24 approx tomatoes);
• 8 tablespoons (150 g) goat cheese;
• 2 tbsp olive oil;
• 1 clove of crushed garlic;
• Salt and white pepper to taste;
• 6 basil leaves to garnish.

Preparation Mode

Wash the tomatoes and cut a small cap on the top of the stem, carefully remove the pulp so as not to break them. Fill the tomatoes with goat cheese.

In a separate bowl mix the olive oil with the crushed garlic, salt, and pepper and with this bathe the tomatoes. Garnish with a leaf of basil cut into strips.

4. Strawberry Jelly with Fruits

A serving of 90 g (1/3 cup) jelly provides 16 calories, 1.4 g of protein, 0 g of fat and 4 g of carbohydrates.

Ingredients (7 servings)

• 1/2 cup strawberries;
• 1/4 of apple;
• 1/4 pear;
• 1 cup of hot water;
• 1 envelope of strawberry-flavored gelatin (without sugar);
• 1/2 cup cold water

Preparation Mode

Cut the fruits into thin slices and set aside. Heat 1 cup of water and add the jelly envelope. Stir until dissolved and add 1/2 cup of cold water. Place the fruits at the bottom of the container in a glass container or individual containers, add the gelatin. Place in the refrigerator until it hardens.