Home Diets to lose weight Low Carb diet, a low carbohydrate diet

Low Carb diet, a low carbohydrate diet

by Georgia Ede
Published: Last Updated on

A low-carbohydrate diet with more fat and protein

The diets called Low Carb diet  are diets that have become fashionable lately, with the aim of reducing the weight of carbohydrates in the diet, if we are based on the principles of the diet, it may be familiar to us; especially if we have learned about the ketogenic diet , or have done it; Since the low carb diet has the same premise: Reduce carbohydrates, giving more weight in our diet to healthy fats and protein.

Before carrying out any diet we advise you to consult a specialist, although this diet is not excessively strict nor can it be dangerous to health; for being a balanced diet with totally healthy dietary guidelines , as long as no nutritional group is eliminated and we consume a minimum daily amount to guarantee that sufficient nutrients are provided to our body.

If you want to know why these types of weight loss diets work, we advise you to continue reading and learn a little more about how our body works and about what reaction our body has to different types of food. Take note, and don’t miss any detail!

What is this diet based on to lose weight?

Basically and fundamentally, in reducing the consumption of calories from carbohydrates, it means eliminating a multitude of foods that provide us with a large amount of calories and that also do not provide us with quality nutrients.

Generally, these diets work very well for weight loss, but we recommend that you do not completely eliminate the intake of any type of food; since this can lead to the body to store them when we eat them again because it needs them to develop its functions.

In the case of carbohydrates , we must know that they are essential in the human diet , since they are the ones that provide enough energy to the body to carry out its daily activity. Therefore, the recommendation is to take a part of carbohydrates in the diet, depending on how strictly we want to do it, we must give more or less weight to carbohydrates, for this the orientation is as follows:

  • Strict <20 grams of carbohydrates per day.
  • Moderate 20-50 grams of carbohydrates a day.
  • Free , low carb  > 100 grams of carbohydrates per day.

For this reason, we must not eliminate these types of nutrients from our diet, and although it would be very difficult to eliminate them completely, we must bear in mind that a very high restriction of this food group could cause us a state called ketosis ; in which the body would begin to burn the accumulated fat to obtain the energy it needs. This state can be dangerous if it is not controlled, it can cause dizziness, headache, fatigue, tiredness, etc.

There are diets, such as the ketogenic diet that base their success on a state of controlled ketosis, here you can get all the information about it.

What should we know about the Low Carb Diet?

It is important to know both the benefits and the damages that a diet can cause.

In the first place, we will make special mention that the benefits of a low carbohydrate diet can be a rapid and sustained weight loss over time if we do not modify the nutritional guidelines much.

In addition, there are people who notice improvements at the gastrointestinal level, remember that some carbohydrates are pro-inflammatory foods that can cause intestinal discomfort.

But on the other hand, a very strict restriction could lead us to suffer the characteristic symptoms of malnutrition due to a lack of certain groups of nutrients such as tiredness, fatigue, headache or an upset stomach. To do this, we must bear in mind that we must consume a minimum amount of all the nutrients that our body needs and that all of them are necessary.

Therefore, it should be noted that not all carbohydrates are the same , and that we must know how they work in our body to determine which ones we can restrict in our diet. Therefore, we invite you to read our post on the types of carbohydrates .

As you can see in it the different types of carbohydrates, they work differently in our body and their impact is totally different. As we usually say, it is not the same to consume carbohydrates from vegetables or refined flours, sugars or fruits.

Therefore, we must differentiate between carbohydrates that are healthy for our body and that also provide us with other benefits such as fiber ; of those carbohydrates, considered simple sugars that fill us with empty calories of nutrients.

Eating more fat can you lose weight?

Yes, if they are healthy fats, yes. Our body will take them as energy, just as it would with carbohydrates.

It should be remembered that in the case of fats, they are not all the same either, we will give preference to those fats of natural origin that do not provide us with saturated or trans fats. For this reason, and to guarantee that our body receives the fats that are essential to it, we can consume nuts, avocado, or olive oil that are healthy fats for our body.

You can learn about fats in this post to learn how to differentiate the good fats from the bad ones .

What can I eat on the Low Carb diet?

In this diet, it is committed to low carbohydrate foods, giving more weight in the diet to proteins and healthy fats. Therefore you can eat the following foods without problem:

  • Meat, fish, eggs, vegetables that grow on the ground, natural fats (butter), cheeses, etc.

What can I not eat? Foods prohibited in the Low Carb diet

We should not eat foods rich in carbohydrates such as:

  • Fruits, cereals, refined flours, whole wheat flours, pasta, legumes, bread, sweets, pastries, etc.

Although whole grains are less bad than refined ones, we include them in this group because with the recommendation that we should consume those foods that do not exceed 5% of their carbohydrate content , not being more than 20 grams of carbohydrates per day , actually, whole grains, in normal servings, would exceed these measures.

Like fruits, they can be consumed in very small portions, without reaching 20 grams of carbohydrates, they are really NOT necessary, since you can obtain all the nutrients from vegetables, without having as many sugars as fruits.

If you carry out a moderate diet or a free diet you will be able to consume more fruit, reaching more or less two pieces of fruit a day depending on the fruit chosen.

Recommendations to carry out the diet

  • Avoid  the consumption of sweets, prepared sauces, fried and battered foods and all those foods rich in saturated or hydrogenated fat .
  • Accompany a healthy diet with regular physical exercise and you will improve your health and performance.
  •  A very effective practice is to  serve  food on  smaller plates and thus “fool” the eye because, to a large extent, we eat by sight. Do not be a slave to the scale , weighing food because you will abandon the diet in no time.
  • Substitute stevia for sugar , if you can eliminate it directly better.
  • The oil, preferably we will use the extra virgin olive oil for its omega 3 content.
  • The  spices are free to use  as they do not provide calories and add flavor to our dishes.
  • You can consume infusions if they are sweetened, not sugary.
  • The breakfast can be made as indicated in the menu or one shot. A good option for breakfast is a bomb-proof coffee, a coffee that will charge you with energy, the bulletproof coffee . If you still don’t know it, you can do it by clicking on the link.

Low Carb Diet Weekly Menu

MONDAY
Breakfast
 A glass of milk on its own or with coffee or tea.
Midmorning
 Stirred of mushrooms.
Meal
 Baked blue fish with cauliflower gratin.
Mid afternoon
 Ham and cream cheese rolls.
price
 Vegetable cream and a French omelette. A yogurt.
TUESDAY
Breakfast
 A glass of milk on its own or with coffee or tea.
Midmorning
 Fried eggs with bacon and grilled tomato.
Meal
 Complete salad and grilled chicken. A yogurt.
Mid afternoon
 8 strawberries with cream.
price
 A bowl of defatted broth and grilled vegetable stew. Half a cup of raspberries.
WEDNESDAY
Breakfast
 A bulletproof coffe or café with cream.
Midmorning
 Tuna omelette and tomato salad.
Meal
 Panaché of assorted vegetables and grilled fish fillet.
Mid afternoon
 Vegetable crudités with low carb dip sauce.
price
 Zucchini noodles with creamy salmon.
THURSDAY
Breakfast
 A coffee with milk.
Midmorning
 Tomato, avocado and tuna salad with hard-boiled egg.
Meal
 Baked chicken or turkey with greens or cucumber and lamb’s lettuce salad.
Mid afternoon
 Some ham rolls with cream cheese.
price
 Baked aubergines stuffed with minced meat and vegetables.
FRIDAY
Breakfast
 A coffee or milk.
Midmorning
 Scrambled eggs with bacon.
Meal
 Complete salad with avocado and grilled fish fillet.
Mid afternoon
 Strawberry milkshake.
price
 Salmon with asparagus. A yogurt.
SATURDAY
Breakfast
 Coffee with cream or milk.
Midmorning
Chicken breast with bacon.
Meal
 Chicken curry with vegetables and grated cauliflower fake rice.
Mid afternoon
Raspberry smoothie.
price
 Baked fish with sautéed chard with ham.
SUNDAY
Breakfast
 Coffee or milk, or berry smoothie.
Midmorning
 Scrambled eggs with mushrooms.
Meal
 Beetroot cream and hamburger. A yogurt.
Mid afternoon
 Vegetable crudités with cream cheese sauce.
price
 Zucchini fritters with Greek salad.

 

How many carbohydrates do food have?

Next we are going to give you a complete list of foods and their amount of carbohydrates in percentage, without fiber per 100 grams of food. You should always choose the ones with the least amount to carry out this diet. To make it easier, we are going to put the food according to its type in some practical images that will help you clarify your doubts.

Who should not do this diet?

The low carb diet is contraindicated for pregnant or breastfeeding women, for people taking blood pressure medication, and for those taking diabetes medication.

Although it seems contradictory, since this diet is beneficial for diabetics, the restriction of carbohydrates could drastically alter the function of the medications, so it is not recommended, until there is scientific consensus, to carry out this diet without medical supervision. For this you can see the diet for diabetics , if this is your case.

There are other diets such as the flour-free diet , which basically promote reducing the consumption of carbohydrates. If you are interested in this type of diet, click here to learn about it . You may also be interested in the 0 carbohydrate diet, a very strict diet that you can find here .

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