Among the hall of fame of healthy eating are low carb diets. Popularity took over because many people claim to have lost weight with the diet. The idea is that by reducing carbohydrate intake, the body will burn fat for energy instead of carbohydrates. This can lead to fast and effective weight loss for many people. If you are thinking about starting a low carb diet, stay here!
What is a low carb diet?
One dieta low carb is one that restricts carbohydrate intake in order to promote weight loss and improve metabolic health. In the low carb diet, the focus is on foods rich in protein and healthy fats, such as fish, eggs, nuts, avocados and olive oil, while foods rich in carbohydrates, such as breads, pasta, rice, sugar and processed foods, are limited or excluded from food.
By reducing carbohydrate intake, the body is brought into a state of ketosis, in which it uses fat as a source of energy instead of carbohydrates. This can help with weight loss as stored fat is burned for energy. Furthermore, the low-carb diet has been linked to benefits such as improved metabolic health, reduced blood sugar, and improved lipid profiles.
What do the studies say about the low carb diet?
According to an article published in the scientific journal Nutrients¹ in 2020, low carb diets have been the subject of many studies in recent years. One published study looked at the effects of a low-carb diet versus a low-fat diet on 609 overweight or obese adults. The results showed that the low carb diet was more effective in short-term weight loss and was effective in improving triglyceride levels, in addition to improving HDL cholesterol function.
A systematic review published in the journal PLOS ONE² in 2020 evaluated 23 studies that compared the effects of a low-carb diet versus other diets in overweight or obese adults. The results showed that the low carb diet was more effective in losing weight and lowering blood sugar levels in patients with type 2 diabetes.
What are the benefits of a low carb diet?
In addition to weight loss, some other beneficial evidence of low carb diets can help our health a lot:
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blood glucose control: reducing carbohydrate consumption can help control sugar levels⁴ in the blood, especially in people with type 2 diabetes. A low-carb diet can help lower the need for insulin in some people, as well as improve insulin sensitivity.
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Lowering triglycerides: a low carb diet can help reduce levels of triglycerides, which are a type of fat present in the blood and can be a risk factor for heart disease.
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HDL cholesterol increase: the cholesterol HDL⁵, known as "good cholesterol", can help prevent heart disease. Some research suggests that a low-carb diet can help raise HDL cholesterol levels.
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Improvement in blood pressure: a low carb diet can help reduce blood pressure⁶ in some people, which can be beneficial for cardiovascular health.
How does your body adapt to a low carb diet?
When we follow a low carb diet, our body goes through some changes to adapt to the reduction of carbohydrates⁷. The process takes place in several stages, see:
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Reduction of blood glucose: When carbohydrate consumption is reduced, the blood glucose level decreases. This is because carbohydrates are turned into glucose in our body. By reducing carbohydrate intake, glucose is not produced in excess and blood levels stabilize.
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Production of ketone bodies: When the body doesn't have enough glucose to produce energy, it starts to break down stored fats and produce ketone bodies. These compounds are used by the body as a source of energy, replacing glucose.
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Insulin reduction: The reduction in carbohydrate consumption also leads to a decrease in the production of insulin, the hormone responsible for regulating blood glucose levels. With the decrease in insulin, there is greater fat burning and an improvement in insulin sensitivity.
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Acceleration of metabolism: With the reduction of carbohydrate consumption and the production of ketone bodies, there is an increase in the metabolic rate, that is, an acceleration of metabolism. This helps with weight loss and blood sugar control.
6 common mistakes that a beginner in low carb diets should avoid
Before talking about what to consume on low carb diets and bringing a menu, let's talk about the mistakes made by beginners in low carb diets, because there's nothing like learning from the errors⁸.
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Consume low-carb processed foods: Many processed foods marketed as "low carb" may contain other unhealthy ingredients, such as artificial sweeteners, refined vegetable oils, and other additives.
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Not including variety of foods: When severely restricting carbohydrate consumption, it is important to include a variety of foods that can provide important nutrients such as vitamins, minerals and fiber.
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Focus the entire diet on consuming only protein: It is important to remember that a low carb diet should not be based only on proteins, as excess protein can overload the liver and kidneys and lead to other health problems.
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Not consuming healthy fats: Healthy fats are an important part of a low carb diet, and it's important to include sources of healthy fats such as avocados, olive oil, coconut oil and nuts.
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not drinking enough water: When following a low carb diet, it is important to drink enough water to aid digestion, eliminate toxins and maintain proper hydration.
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Not tracking calorie consumption: While a low carb diet can be beneficial for weight loss, it is important to monitor calorie consumption and ensure you are in a caloric deficit to achieve satisfactory results.
Set up your low carb diet now
A low carb diet menu should consist mainly of foods rich in protein and healthy fats, and low in carbohydrates. Some food options that can be included in a low carb diet menu are:
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Proteins
In the low carb diet, carbohydrate intake is reduced, which can lead to a higher protein intake to meet the body's energy demand. In addition, protein-rich foods are often filling and help control hunger, which can be useful in a weight loss diet, but just be careful with the amount: excess protein in low carb diets may not be so beneficial.
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Vegetables
In the low carb diet, vegetables play an important role in providing nutrients and fiber, which help regulate intestinal transit and maintain satiety. They can also provide low-glycemic carbohydrates, which are absorbed more slowly by the body and do not cause blood sugar spikes.
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fats
Fats are fundamental in low carb diets because they provide an important source of energy for the body, especially when carbohydrate intake is reduced. In addition, fats help maintain satiety and are important for the absorption of fat-soluble vitamins, such as vitamins A, D, E and K.
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carbohydrates
Low glycemic index carbohydrates are those that are digested and absorbed slowly by the body, gradually releasing glucose into the bloodstream. This avoids blood sugar spikes, which can be harmful to health and get in the way of slimming on low carb diets.
Low carb foods to include in the menu
Now that you already know about the importance of low-glycemic carbohydrates in a low-carb diet, how about checking out a practical example of a healthy, balanced menu with delicious recipes? From breakfast to supper, a colorful and nutritious menu to help you follow a diet with fewer simple carbohydrates. Let's go?
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Breakfast: eggs, cheeses, coffee, wholemeal bread and teas;
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Lunch: salads with vegetables and legumes, olive oil, rice;
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Snacks: avocado, coconut, boiled eggs or omelets, kiwi, strawberries, bananas, fruit popsicles;
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To have lunch: vegetable and vegetable salads, olives, cheeses, creams of vegetable origin;
- Any time: Foodz Pro which can be used at any time of the day, replacing lunch or dinner or between meals as a snack.
Is it true that low carb diets make you lose weight?
Yes! And it's not something made up, there are scientific data as you read! In short, by restricting your carbohydrate intake and increasing your consumption of proteins and healthy fats. The reduction in carbohydrate intake causes the body to enter a state of ketosis, in which the body starts to use fat as a source of energy, favoring weight loss.
Is a low carb diet worth it?
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slimming: By reducing carbohydrate intake, the body switches to burning fat for energy, which can result in weight loss.
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Improved metabolic health: Low carb diets can help lower blood glucose and insulin, which can be beneficial for people with type 2 diabetes or pre-diabetes.
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Improvement of satiety: The proteins and healthy fats present in low carb diets can help increase the feeling of satiety, which can lead to a reduction in caloric intake and consequently body weight.
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Improved body composition: Low carb diets can help reduce body fat and preserve muscle mass, which can be important for health and physical appearance.
However, it is important to remember that low carb diets are not for everyone, and may not be the best option for some people, especially those with a history of kidney, liver or pancreatic disease. In addition, it is important to remember that food should always be balanced and healthy, regardless of the type of diet adopted.
Can I include Foodz in my low carb diet?
Yes! Foodz Pro is the most suitable for dietas low carb. A meal option that can be a great choice for those looking to gain muscle mass or follow a low-carb diet. With 40g of plant-based protein, Foodz Pro provides 80% of the recommended daily value, which helps with post-workout recovery and muscle repair after strength and endurance exercise.
Unlike Foodz Original and Foodz Coffee, Foodz Pro does not contain maltodextrin, a type of complex carbohydrate made from cornstarch. In addition, the fats in Foodz Pro come from coconut milk, a nutritious and healthy source. This composition makes Foodz Pro a great ally for anyone following a low carb diet and looking to gain muscle mass.
2 PRO Bags + 1 Shaker (26) - R$23.00 per meal
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References
- https://pubmed.ncbi.nlm.nih.gov/25906427/
- https://pubmed.ncbi.nlm.nih.gov/25178568/
- http://www.rbone.com.br/index.php/rbone/article/view/1327
- https://academic.oup.com/jn/article/138/9/1782S/4750857
- https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388
- https://www.nmcd-journal.com/article/S0939-4753(18)30300-7/fulltext
- https://www.health.harvard.edu/staying-healthy/low-carb-diet-can-it-help-you-lose-weight
- https://www.healthline.com/nutrition/low-carb-mistakes