Low carb diet: benefits, care, foods and recipes

The low carb diet has fallen into popular taste and has more and more adherents. It is a nutritional strategy aimed at both weight loss and the control of some diseases, such as diabetes, for example.

Low carb means low carb and that’s exactly what this approach proposes, that the consumption of carbs is as little as possible. It is important to note, however, that an extreme reduction in carbohydrates can have consequences for your health and should always be accompanied by a nutritionist.

What is the low carb diet?

Nutritionist Adriana Lauffer explains that a low carb diet is a diet with reduced carbohydrates. “Healthy fats, proteins and low-carb foods remain.”

In a conventional diet, about 50% of what is ingested is carbohydrates. In low carb, it is proposed that this macronutrient makes up between 45% and 5% of the diet.

Low carb diet foods: what to eat?

Those who start a low carb diet always have many doubts about what they can and cannot eat.

Adriana reminds us that good fats, proteins and low-carbohydrate foods are allowed. In this case, we can mention meats, eggs, oilseeds and fruits with low carbohydrate content, for example.

Are there prohibited foods? Yea! “Some fruits rich in carbs, all cereals such as bread, pasta, cookies, some legumes richer in carbohydrates such as beans, lentils, peas, all sweets, sugars, desserts”, quotes Adriana.

allowed foods

• Meat: Fresh meats have practically zero carbs, but don’t buy meats that are already seasoned, or nuggets or sausages, for example.
• Vegetables: all leafy greens, broccoli, tomato, onion, chayote, asparagus, heart of palm, eggplant, okra, among others.
• Low-carb fruits: Low-carb fruits, such as berries, lemon, coconut and avocado, for example.
• Eggs: eggs of all types (boiled, scrambled, fried).
• Cheeses: Cheeses have different levels of carbohydrates, so avoid white cheeses, which have more lactose, which is the sugar in milk.
• Good fats: use olive oil, butter or coconut oil.

Moderate consumption foods

• Fruits: you should be careful with fruits because they contain carbohydrates, due to fructose, its natural sugar.
• Oilseeds: they need to be consumed in moderation, as they contain fat: nuts, chestnuts, peanuts, almonds, pistachios, etc.
• Industrialized: should be avoided, because, in general, they are rich in preservatives and trans fats.

forbidden foods

• Legumes: beans, lentils and peas, for example, should be avoided for their carbohydrate content.
• Sugar: Do not consume sugar of any kind. Even honey, demerara, brown or coconut sugar are still sugars.
• Wheat flour: neither white nor wholemeal. Do not consume anything that contains wheat flour, such as breads and cakes, etc.
• Rice: should not be consumed because it is high in carbohydrates

Menu

A low carb menu needs to be balanced so that you eat the necessary nutrients. It is also important to consider each person’s preferences. After all, a menu that contains eggs for breakfast and dinner will not work if the person does not like or is not used to eating eggs, for example.

It is essential, of course, to always consult a nutritionist and follow the professional’s guidelines.

If you feel hungry between meals, you can have a snack, eating a low-carb fruit, a boiled egg, nuts or a slice of cheese, for example.

low carb recipes

When we start the low carb diet, we can get a little lost in what we can and can’t eat, especially in preparations.

That’s why we’ve separated for you some sweet and savory low carb recipes so you can vary your menu and even eat that sweetie without guilt when you feel like it!

Low carb savory recipes

1. Cheese bread: with just egg and cheese you can make this delicious cheese bread!

2. Roasted Tomatoes: Roasted tomatoes with basil with that pizza flavor.

3. Low carb bread: for those who can’t do without the bread, this almond flour recipe can save the day.

4. Chicken roulade: a delicious chicken roulade stuffed with ham and cheese.

5. Zucchini and chicken salad: this salad will cheer up those who turn up their noses at the greens.

6. Pupunha lasagna: the peach palm, cut into strips, replaces the lasagna noodles. A healthy delight!

7. Carrot spaghetti: the carrot cut into strips and cooked takes the place of spaghetti.

8. Almond Pie: Almond flour replaces wheat in this delicious savory pie.

8. Pizza: it is possible to eat a delicious pizza made with broccoli dough.

9. Eggplant au gratin: eggplant au gratin with cheese and tomato is a practical and tasty dish.

Low carb sweet recipes

11. Chocolate bar with coconut: this sweet is delicious and is super easy to make.

12. Functional coconut cake: for those who don’t need a cupcake to enjoy with a coffee.

13. Muffin: This muffin is low carb because it’s made from pumpkin, which is low in calories.

14. Brigadeiro: you can eat brigadeiro on a low carb diet! Choose cocoa powder and a low-sugar condensed milk.

15. Granola: This granola is crunchy and tasty!

See here for more easy and tasty low carb recipes that can be part of your diet.

4 benefits of a low carb diet

1. Prevents diabetes: Prevents type 2 diabetes by low glycemic foods, which do not increase the level of insulin.
2. Provides satiety: foods rich in fiber and good fats provide greater satiety and, consequently, less hunger.
3. Helps in weight loss: favors weight loss, as sugar and flour are not consumed, for example.
4. Health improvement: low carb is a food strategy that helps to improve health as a whole, from weight loss, to lowering cholesterol, triglycerides and lowering blood pressure.

The low carb diet is extremely effective for weight loss, as the foods consumed are healthy, usually natural and low on the glycemic index, which means that from the carbohydrate ingested, your glucose will be used for the cell to obtain energy.

Adriana adds: “It is effective for weight loss, it gives quick results and can help with some health problems, such as diabetes and dyslipidemias”.

care

Before you embark on a low carb diet for good, you need to be careful, because, as a rule, carbohydrates are important macronutrients and caution should be exercised when trying to reduce them as much as possible.

Adriana advises not to do it indefinitely. “It is also important not to reduce carbohydrates too much because it can increase protein too much and cause some setbacks for people predisposed to kidney stones, for example”, she stresses.

The low carb diet is for you: if you have a more rational relationship with food and/or if you have health problems in which it may be indicated.

The low carb diet is not for you: if you have a complicated relationship with food or eating disorders such as bulimia, binge eating will only make it worse. For athletes or people who do a lot of exercise, it would not be suitable either.

Just like any diet or food strategy, the low carb diet should always have nutritional monitoring, so that there are no problems with your health.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.